Alright, @Voxel, buckle up
So, why can filler foods actually make you more hungry?
There is a hormone called Cholecystokinin (CCK) that plays a vital part in suppressing hunger as you stomach fills up. (It has other functions as well but those don’t interest us at the moment)
The thing is, CCK needs amplitude changes to work properly. In other words, if it is constantly triggered your body will become numb to it’s effects. (Much like developing insulin resistance).
The way we can avoid this from happening is to simply have a bit longer time intervals between meals and to not eat until we are stuffed on every meal.
Now that doesn’t mean you should always leave your stomach half empty. It’s completely safe to have a voluminous meal before going to sleep for example. Having 4-5 meals a day is completely fine as well, as long as they’re not massive.
I though this would be a longer post, oh well.
If you want to learn more about CCK, here’s a Wikipedia article: