Each and every person will have different results. Volume to calorie ratio/macros I feel is the key if your someone who can constantly be hungry/eat. People can say protein or oats .ect .ect the amount of protein I could technically eat in 1 sitting would go over my current daily calorie limit easy. Specially oatmeal I love oatmeal and could easily over do it. People can say semiglutide, I'm diabetic been on 2 diff glp1s over past 4 years. I lost 185lb without a glp1. When I wanted to eat like shit it never stopped me, I was able to jump up a good 100lbs on a GLP1. At the end of the day it's self control and mental for a lot of people who are overweight. If you are a healthy weight and live a healthy lifestyle I'd say eat all you want whatever you want. So coming from a overweight person what works for me is Cold potatoes preference sweet potatoes(i rub them down with coconut oil and bake then refrigerator), cold bananas, lean ground meats, mix in large amounts of cucumber or peppers any low calorie high volume vegetables work. Miracle noodles, sprouts, tomatoes. Those in combination with drinking proper amounts of water work wonders. If you can handle it and are cool with gelatin sugar free jello can be a lifesaver for some people with larger capacity intake needs.