- EGG
There's a reason people are clucking about eggs lately. A
recent study from the Pennington Biomedical Research Center in Baton Rouge, LA,
found that overweight people who ate eggs for breakfast take longer to get
hungry later. The research participants had lower levels of ghrelin, an
appetite-stimulating hormone that tells the brain to eat, and higher levels of
PPY, a hormone that helps stomachs feel full. "Eggs are a perfect
combination of protein and fat, so they're more satisfying than other breakfast
foods," says Julie Kaye, MPH, RD, CDN, a registered dietitian in New York
City. Worried about cholesterol? Don't be. "Despite the high content in
yolks, eggs aren't the main culprit in raising blood cholesterol,"
explains Kaye. If you're still concerned, try liquid egg whites, which also
contain protein and can stave off hunger.
- ALVOCADO
The green, creamy flesh of an avocado isn't just tasty—it's
also filled with fiber and heart-healthy monounsaturated fat. In other words,
avocados might be the perfect fill-you-up food. "Foods high in fiber and
rich in fat take longer to digest, allowing you to experience less overall
hunger—and possibly take in fewer calories," says Erin Palinski, RD,
CDE, LDN, CPT, author of the forthcoming Belly Fat Diet for Dummies.
Research also shows that avocados' oleic acid, a monounsaturated fat, tells
your brain that your stomach is full. Just remember that, nutritious as they
are, avocados are high in calories—stick to snacking on half the fruit (about
140 calories)
- LEGUMES
A serving of beans, lentils, chickpeas or even peanuts
delivers the right feel-full combo of lean protein, complex carbs and good
fats. According to Julie McGinnis, MS, RD, a registered dietitian, certified
herbalist and owner of The Gluten Free Bistro in Boulder, CO,
research has shown that this trio can keep blood sugar stable. "And stable
blood sugar means getting a full feeling—and keeping it," she says.
- CAYENNE PEPPER
calories at This potent spice is a proven appetite
suppressant. Researchers from Purdue University in West Lafayette,
IN, found that people who added half a teaspoon of the red pepper to a meal ate
60 fewer their next meal. Bonus: Sprinkling half a teaspoon of cayenne pepper
over some food can cause your body to burn an extra 10 calories. Ay, caramba!
- WATER
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, says Elizabeth DeRobertis,
MS, RD, CDN, CDE, a registered dietitian in Harrison, NY. 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.
- GREEK YOGURT
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," says Kaye. "Protein-rich foods also contain some fat in
varying amounts, which also keeps you full for a longer period."
- SOUP
Eat more soup, experience fewer cravings? Absolutely,
according to recent research from Pennsylvania State University. In the
study, women who ate a serving of low-calorie chicken and rice soup as a
morning snack (don't knock it 'til you've tried it!) ate 100 fewer calories at
lunch than women who started their day with chicken-and-rice casserole. You can
thank soup's high water content for that full feeling—though the fiber-filled
veggies and hot temperature don't hurt (dietitians say that sipping warm
liquids can curb your appetite). Make sure to slurp broth-based soups, not
creamy ones, which can be fatty and highly caloric, says DeRobertis.
- ALMONDS
All nuts have heart-healthy fats, but almonds contain the
most fiber per serving, which can keep you fuller, longer. "Eating about
15 almonds between lunch and dinner can stave off that 4 P.M. energy dip,
helping you avoid those cookies in the break room," says Kaye.
Interestingly, one study suggested that our bodies may not absorb all of the
fat in almonds, which might lead to an overall lower calorie intake when
eating them. Still, don't overload on these snacks. "Eating too many
almonds spoils your appetite for your next meal and contributes significant
calories to your daily intake," says Kaye.
8 Foods That Keep You Fuller Longer
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