Anyone who’s ever walked away from the table only to be starving moments later knows that certain edibles can leave you more famished than you were before you ate them. If you want to stay satisfied longer—a key to weight control—remember this magic trio: protein, healthy fats and fiber. Here, nutritionists’ favorite healthy filler-uppers. Below is a list of foods that will keep you full!
- Eggs: For just 70 calories, an egg delivers more than 6 grams of protein, says Shelley McGuire, Ph.D., a spokesperson for the American Society for Nutrition.
- Soup: Studies show that foods containing a lot of water can keep you feeling full. And when you start a meal with soup, you activate brain signals that begin to tell you you’ve had enough to eat—so that by the time you finish your second course, you’ll be satisfied.
- Avocados: Their healthy monounsaturated fats may help slow the rate at which your stomach empties, says McGuire. They’re also loaded with folate, potassium and vitamin E, and early research suggests that foods containing these nutrients may be more satiating than others.
- Low-Fat Greek Yogurt: Seventeen grams of protein in a 6-ounce container means major hunger control.
- Oatmeal: All that filling fiber (4 grams per half-cup serving in the old-fashioned variety; 3 grams in the instant) helps this breakfast stick to your ribs. It also provides a surprising 4 to 7 grams of protein (the steel-cut kind typically has the most)—and that’s before you add milk.
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