12 Very Satisfying Foods

When trying to lose weight, reducing the amount of food you eat is critical, but feeling hungry is one of the main reasons most diets fail within a week.

Even so, it is possible to satiate the stomach without consuming additional calories. In fact, certain foods send a signal to the brain telling the end of the meal and “quiet” the appetite.

These are the 12 foods that will keep you satisfied longer. Check out!

12 satiating foods

1. apple

Eat an apple approximately half an hour before a meal. The fiber and water in the apple will satiate, so you’ll eat less.

2. Avocado

Eating half an avocado at lunch can help keep you full for the rest of the afternoon, according to a study published in the Nutrition Journal.

Women who participated felt 22% more satisfied, and had a 24% lower desire to eat three hours later than the other days they ate an equivalent caloric meal but no avocado.

3. Beans, chickpeas and lentils

Pulses such as chickpeas, lentils and beans are “super” high-protein foods that also contain fiber, antioxidants, B-complex vitamins and iron.

Therefore, eating more of these foods can help control your appetite. A recent analysis published in Obesity magazine reveals that people are 31% more satisfied after a meal that includes them.

4. Soup

In a Penn State University study, people who ate a low-calorie, broth-based dish as a meal entry reduced their total calorie intake by 20%.

Soups can put our appetite under control, as they take up a lot of volume in the stomach, yet contain few calories.

5. Pickles

Cucumbers and other canned foods have short-chain fatty acids, and recent research in the Annals of the New York Academy of Sciences has found that they help strengthen the bond between the gut and the brain.

Fermented foods also contain probiotics; healthy bacteria that help digestion. Some experts believe that probiotics can reduce appetite and help you lose weight, although research done so far is inconclusive.

6. Pepper

Capsaicin, a compound in peppers, triggers our metabolism. Recent research from Maastricht University in the Netherlands shows that pepper can also control appetite.

The study, which was published in the journal Appetite, found that adding ¼ of a teaspoon of pepper to each meal increases satiety and fullness.

In addition, some of the participants were only allowed to consume 75% of their recommended daily calorie intake, but did not feel like continuing to eat after dinner.

7. Dark chocolate

When you feel like something sweet, eat dark chocolate.  Moreover, p ode help reduce blood pressure and protect the heart and brain. T

Plus, it’s more satisfying than milk chocolate and can help reduce cravings for sweet and savory foods.

8. Eggs

Starting the day with eggs will leave you satisfied until lunchtime.

Research from the University of Missouri at Columbia suggests that eating a 300-calorie breakfast consisting of 30 to 39 grams of protein reduces the feeling of hunger and increases satiety during the time between breakfast and lunch.

In addition, research has found that people who eat a high-protein breakfast consume fewer calories during the day.

9. Nuts

Dried fruits are filling foods that can help you eat less. In a British Journal of Nutrition study, obese women who mixed 3 tablespoons of peanut butter with wheat cereal cream and orange juice felt full for up to 12 hours after finishing breakfast.

Unlike those who did not eat products with nuts. Nuts are designed by nature to control appetite as they are rich in healthy unsaturated fats, along with protein and fiber.

10. Oats

Oatmeal has a prolonged satiating effect, suggests a study in the Journal of the American College of Nutrition. Participants served 250 calories of cereal or oatmeal with 113 calories of milk.

Those who consumed oats were satiated for longer and experienced a greater reduction in hunger and decreased desire to eat compared to those who consumed cereals ready for consumption.

Why this difference? Oatmeal is rich in fiber and protein, as well as containing a greater amount of beta-glucan.

These are sugars with heart-healthy, moisturizing properties when compared to ready-to-eat cereals.

11. Water

In summary, drinking water can cheat hunger. Why? The symptoms of hunger are similar to dehydration; low energy consumption, reduced cognitive function and low mood.

So the next time you feel like a sandwich, drink a glass of water and wait 10 minutes.

It’s likely that your feeling of hunger will go away and you’ll save on consuming hundreds of calories.

12. Whey protein

In short, whey protein may be the most satisfying type of protein.

According to a study published in the journal Appetite, people who drank whey protein ate 18% less than those who drank carbohydrate; after two hours of consumption.