Learning when to stop eating is pretty difficult for a lot of people. I myself have never learned how and it's been a burden for about 25-years-or-so. I'm serious, my mother couldn't successfully breastfeed me because I wanted to drink more than what she had. Sorry, Mom! I needed the reference to secure trust with the audience!
Moving forward, as a means of combatting this dilemma, it would prove better to eat foods that not only fill you up, but KEEP you full. For example, if you were to go to McDonald's right now and eat an entire large Big Mac Combo Meal, you would feel like a pile of dog sh*t for an hour or two and then miraculously you'd be hungry again—as if by some divine intervention Ronald McDonald himself came down from the heavens and bopped you on the nose.
While that sort of thing works when you're younger, it's not the best habit to maintain in your adulthood, unless of course you have no issue with being a garbage human. I doubt that though, so let's go ahead and discuss the best foods to fill you up. Don't worry, we have actual medical sources. No more jibber-jabber from me!
The best thing you can do is focus on consuming high-volume foods that bulk up your meal and fill up your stomach, these foods are generally high in water and fiber, i.e. fruits and vegetables. According to WebMD—
"Researcher Barbara Rolls, PhD, and her colleagues at Pennsylvania State University have done extensive research on the "volumetric" theory of eating more low-calorie, high-volume foods. There are basically two simple volumetric strategies, says Rolls: 'Eat a salad or bowl of broth- based soup before the meal to reduce intake at the meal; or reduce calorie density by increasing water, air, or fiber and take out a little fat -- but not so much that the dish loses it taste."
Foods With The Highest Water Content
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Foods With The Highest Fiber Content
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Whole Wheat Pasta
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