The majority of most people's daily calorie intake comes from refined carbohydrates. In addition to this, they are one of the macronutrient options that contribute the least to satiety.
When people strive to lose weight, one of the most common mistakes they make is selecting foods that are low in fat but high in carbohydrates, such as cereals and low-fat crackers.
These foods, while often low in calories, also tend to be low in nutrients and won't keep you feeling full for very long.
Whole grains like oats, quinoa, and farro are good examples of complex carbohydrates. Because they contain more fibre, complex carbohydrates are more satisfying to eat.
If you want to feel full for a longer period of time, choose carbohydrate sources that are high in fibre, such as sweet potatoes, beans, and berries. This will help you feel satisfied for a longer period of time.
Including sources of protein and fat in your meals and snacks is the single most important thing you can do to make them more satisfying. Protein is the macronutrient that satisfies hunger the best.