To be satisfied, you have to eat a lot of food. You have to eat a lot of food volume. If you don't eat food, you're going to be tempted to eat things that aren't healthy. Particularly eating foods that sustain you for many hours and feel satisfied with that meal and the satisfaction of satiety index, that meal can be enhanced by mixing together various foods like having green vegetables, some nuts and seeds, some beans, even some whole grains like quinoa. A comprehensive meal, not with excessive amount of calories, but with a good combination of foods and some fruit for dessert that satisfies you and sustains you for many hours so you don't feel like snacking you don't feel like eating.

 

So the one thing is you can't control your your caloric drive, unless you satisfy your nutrient drive. And nutrients include fiber, phytochemicals, antioxidants, to satisfy the nutrient drive adequately, so it lessens the total caloric drive and makes you satisfied with fewer calories.

 

The problem with consuming a lot of ultra processed foods that are low in fiber and phytochemicals and water, all that stuff, you can't control your caloric desires. You disrupt the body's need for energy and its feedback on all the neuro peptides and neural hormones that tell you how much to eat are completely disrupted, and you crave more calories because you're not consuming foods that contain nutrients in them and of course, there's the caloric load in the bloodstream. If you lived 50,000 years ago, you were eating things that are grown in nature, natural foods, and the food takes some time to digest. You eat a nut, you eat a vegetable, you eat a salamander, whatever it is, and it takes time for the body to break those foods down. But in current society, we can eat things that are fried or oily or greasy have been cooked or made into fine particles like flours, and they can be absorbed in the bloodstream very rapidly. A huge caloric hit in the bloodstream that, back in history, you couldn't get more than 100 calories at a time into bloodstream. When you're eating oil, and animal fats, and sweets and processed flours, you can get 400-500 calories in the bloodstream at one time. And that high caloric load in the bloodstream, stimulates hormonal centers of the brain, both the dopamine and opiate receptors, cannabinoid receptors, etc. In other words, we're talking here about making the body dopamine insensitive, and making you no longer comfortable with normal amounts of calories. You need hyper amounts of calories to get acclimated to it, you get addicted to it, and you'd feel unsatisfied unless you hit the body with an extra high caloric load at one time.
Sounds kind of counterintuitive right? You are eating an excess of calories but your just as hungry if not more hungry. An Apple doesn't satisfy you or just having some vegetables, you need something more caloric concentrated for a bigger caloric hit, which gets you really addicted by not eating the nutrients your body needs for energy, you're eating to meet an addictive drive now because the brain gets stimulated with these with these hyper palatable and hyper caloric foods.