1. Forget the fat
Proteins. They provide a feeling of fullness than other nutrients.
Takes to digest fat, so it was thought that fatty foods were made to slow digestion and allow you feel you had the stomach full longer.

But recent research are not so clear. Studies varying the ratio of carbohydrates and fats, found no difference in satiety.

2. Fiber and protein you quench
What I have found is that proteins leave you feeling satisfied that most carbohydrates and fats. One should also take into account that the fat has more than twice the calories of other nutrients by the same amount of weight.

To eat more and not gain weight should be eating foods high in fiber, like fruits, vegetables and whole grains, and drink enough protein.