a reason people are cluck on about eggs. A recent study from the
Pennington Biomedical Research Center in the US 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, 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.
green, creamy flesh of an avocado isn't just tasty — it's also filled
with fibre and heart-healthy monounsaturated fat. In other words,
avocados might be the perfect fill-you-up food. "Foods high in fibre 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 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) each time.
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, a registered
dietitian from New York. 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.
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
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 and certified herbalist, 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.
This potent spice is a
proven appetite suppressant. Researchers from Purdue University in the
US found that people who added half a teaspoon of the red pepper to a
meal ate 60 fewer calories at 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!
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."