Time and volume.

Many of us know it takes 20 minutes to feel full. It is also a certain amount of food filling the gut that makes us feel full. There are stretch receptors in the gut that get triggered when we eat a certain amount of food, then we feel full.

Protein and carbohydrates are helpful for this. Foods with lots of water and fiber that create volume. This is why fruits and vegetables are so helpful.

Foods that are more calorie dense, like fats, are going to take longer to fill the gut. While fats are essential to our diet, carbs and proteins are helpful to feel full. This is a good plug for eating a well balanced meal that includes all the macronutrients.

Resource: https://www.health.harvard.edu/blog/why-eating-slowly-may-help-you-feel-full-faster-20101019605