Whether you are trying to lose weight or just eat healthier, keeping hunger and cravings at bay is essential to reaching your goal.
Staying satisfied throughout the day also means you can be more focused at work and push harder when you’re at the gym.
Here are 10 foods to help curb your appetite.
Finally, almonds are another great source of healthy fats and make for a great snack between meals — provided you watch portion sizes.
Note that the hunger-reducing effects of nuts tend to take about half an hour before you feel them, so eat them before you reach the point of being extremely hungry. Or you’ll be tempted to eat more than you need.
Avocados get their creamy texture from healthy monounsaturated fats, which take a long time for our bodies to digest and, therefore, can help suppress appetite.
They’re also an excellent source of soluble fiber, which forms a thick gel as it travels through the gut, slowing digestion.
Avocados are a versatile food — you can slice them up into salads or sandwiches. Mash them up for dips and spreads, blend them into a smoothie or eat them whole with a spoon.
Remove the pit and squeeze some honey into the hole if you like them sweet, or sprinkle salt and pepper, and add a squeeze of lime for a savory treat.
3. Whey protein
Dairy whey—one of the two proteins that make up milk products—may be the most filling type of protein.
According to a study published in the journal Appetite. People who drank whey protein ate 18% less two hours later than those who had consumed a carbohydrate drink.
Use whey protein powder to give smoothies a protein punch.
Flaxseed is rich in fiber and healthy omega-3 fats, and is also a source of protein.
The tiny seeds don’t take up much room in your stomach, but they may help suppress your appetite.
A Danish study published last year in Appetite found that when subjects were given 2.5 grams of flaxseed fiber supplements — about the same as a heaping tablespoon of ground flax — they reported feeling fuller when compared to placebo, and also ate less when they were served lunch a few hours later.
Our bodies cannot digest the hard shell on flaxseeds, so they will need to be ground up in order to get the full benefits.
Store flax in the freezer to help preserve the delicate omega-3 fats. You can add a tablespoon to your morning smoothie or yogurt. Or even sprinkle it on salad for a bit of texture and nutty flavor.
5. Greek Yogurt
Greek yogurt is made by straining regular yogurt to remove most of the whey, which concentrates the nutrients, making this a high-protein appetite buster.
The thick, creamy texture of the yogurt also helps to trick our bodies into feeling fuller.
You can eat Greek yogurt as you would any other yogurt — add fruit and/or nuts to boost the satiety factor — or use plain Greek yogurt as a substitute for sour cream on its own or in a dip recipe.
Be weary of “Greek-style” yogurts — some brands get their thickness from the addition of cream, making them high in fat and not the best choice if you are trying to lose weight.
Although water passes through the digestive system quite quickly, it can still help decrease your appetite.
Often we mistake thirst for hunger, especially when the mid-afternoon cravings hit.
Sipping water and staying hydrated throughout the day helps you stay alert, so you can resist grabbing a candy bar or a coffee for that temporary fix.
It also keeps your stomach from becoming completely empty, which keeps hunger levels down.
Drinking a glass of water before a meal can also help to fill your stomach temporarily, making it easier to manage your portion sizes when you actually sit down to eat.
An apple a day keeps the pounds away too!
This fruit has plenty of fiber to give you a full feeling, but it also has pectin, a substance that prevents spikes in blood sugar.
What’s more, raw apples require lots of chewing—and that extra time allows the body to recognize signs that its hunger has been satisfied.
Result? You’re likely to consume fewer calories.
8. Chili powder
You may already know that capsaicin, the compound in chilies that gives them their kick, fires up your metabolism.
Recent research from Maastricht University in the Netherlands shows that adding heat to your meal may also control your appetite.
The study, which was published in the journal Appetite. Found that adding 1/4 tsp of chili pepper to each meal increased satiety and fullness.
What’s more, some participants were only allowed to consume 75% of their recommended daily calorie intake.
But didn’t feel any more desire to continue eating after dinner than those who were given 100% of their daily calories.
9. Dark chocolate
When you’re craving something sweet, reach for dark chocolate.
Research suggests dark chocolate can help reduce blood pressure and protect the heart and brain.
It’s also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to a study in the journal Nutrition & Diabetes.
In fact, participants consumed 17% fewer calories at a meal following a dose of dark chocolate.
Starting your day with eggs will leave you satisfied until lunch.
The power’s in the protein: research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast made up of 30 to 39 grams of protein (think: eggs and sausage) reduces hunger pangs and increases fullness during the time between breakfast and lunch.
What’s more, the research revealed that high-protein breakfast eaters consume fewer calories throughout the day.