The calorie regime is rigged to favor processed foods. Real natural foods have less calories than advertised because your body has to do the hard, natural work to break them down. Processed fats and sugars seep into your body immediately like poison.
Fibers actually produce fat because the bacteria that eat them produce fats that can be used by your body.
The more natural and unprocessed the food, the more it’s probably being shafted by the calorie system. It has less calories than advertised.
It’s satiety, or the feeling you get when food makes you full. Eating proteins and fats makes you feel more full than eating carbohydrates. Sugar triggers quick changes in your blood insulin levels, which can stimulate your appetite.