Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast?
At some point, we’ve all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat—and, of course, weight gain. But instead of popping pills that’ll supposedly curb hunger, turn to something surprising: food.
It sounds contradictory, but eating can actually suppress your appetite—as long as you choose the right foods. Try one of these extra-satisfying eats to keep your appetite in check.
A serving of beans, lentils, chickpeas or even peanuts delivers the right feel-full combo of lean protein, complex carbs and good fats. Research has shown that this trio can keep blood sugar stable. And stable blood sugar means getting a full feeling—and keeping it.
First of all, did you know an avocado is technically a berry? The fruit’s monounsaturated fat lowers your cholesterol. Also, it has both soluble and insoluble fiber (few foods boast both), as well as vitamins B,K, and E. It’s the kind of thing you want to eat everyday.
They’re full of fiber, and you already know why that’s a good thing.
You already know that hot sauce, chilis, or anything else adding spice to your meal can rev up your metabolism, but it turns out hot foods also make you feel fuller, which is great, since they’re also delicious.
There are lots of reasons to raise your glass for water. H2O is critical for keeping organs, joints, tissues and the digestive system functioning well, but it can also curb hunger. In fact, one study showed that participants who drank two cups of water before a meal ate 75 – 90 fewer calories than people who drank no water at all.
One study found that anyone who ate dark chocolate before their meal consumed 17% less calories. Could there be a better argument for eating dessert first? (Dark chocolate is way more filling than milk, so don’t even think about swapping one out for the other.)
They say breakfast is the most important meal of the day, but that doesn’t mean just any breakfast. The more protein you eat, the longer you will feel sated. Eggs are a perfect combination of protein and fat, so they’re more satisfying than other breakfast foods(Oatmeal is another stellar breakfast option.)
The danger with nuts is that it’s hard to stop after just one serving. But if you can conquer that hurdle, they are the perfect snack. Peanut or almond butter works, too—but just one spoonful!
Rich in calcium and low in sugar, Greek yogurt is protein-packed— a typical six-ounce serving has 15 – 20 grams, which is twice the amount in regular yogurt and about the same as in a piece of lean meat.
The protein in foods is one of the main factors in feeling satisfied. Protein-rich foods also contain some fat in varying amounts, which also keeps you full for a longer period.