Overeating is a constant battle of restraint vs desire. Whether you’re binge eating an entire bag of potato chips, or find yourself shoveling candy into your mouth an hour after lunch because that salad has left your stomach feeling more vacant than a church on Monday, eating for the sake of eating or just to feel full and satisfied can often lead to trouble. After all, if we’re eating healthy and still hungry later, we’re probably more prone to grab something rich and filling, and not necessarily good for us. However, there are foods that act as natural appetite suppressants that will leave you feeling full until your next meal. Consider adding these nine foods to your meals or snack regiment so that you’re not munching on unhealthy things constantly throughout your day.
For a fulfilling breakfast in more ways than one, you can’t do better than oatmeal. With loads of fiber, oatmeal actually spurs the production of cholecystokinin, an appetite-regulating hormone that helps curb hunger.
Another great breakfast option that will hold you over until lunch is eggs. Packed with protein, eggs have been proven scientifically to help control one’s appetite for up to 36 hours.
Nuts are chock full of healthy fats and fiber that will keep you feeling full and satisfied. They also digest rather slowly, meaning they stay in your stomach much longer than other foods like carbohydrates.
Much the same way that nuts can keep you full, beans are protein and fiber packed food that have a low calorie count. Try adding garbanzo beans into your salad, or going for the black bean burger instead of the beef.
Rich in monounsaturated fats, avocados are great at making you feel full. Eat one plain as a snack, spread some over toast for breakfast or chop it into your salad for lunch to stay full until your next meal.
High in fiber and water content, apples fill your stomach fast. They’re also natural sources of pectin, which controls spikes in blood sugar that can cause sudden bouts of hunger.
Similarly to apples, the high fiber and water content values of leafy greens fill your stomach faster and leave you feeling more full.
Yogurt is another protein-rich food that also does wonders for burning fat as well, meaning you’ll stay both slim and full. Greek yogurt in particular has higher levels of protein to keep you feeling satisfied.
The perfect healthy, tasty lunch or dinner option that will definitely keep you feeling full, salmon is loaded with Omega-3 fatty acids and lean proteins, both of which leave you feeling satiated faster and longer.