8 Foods That Keep You Fuller Longer

Curb hunger pangs with these filling foods

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    ​Cayenne Pepper

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    ​Greek Yogurt

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  • There's

    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.

  • The

    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."