Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run.
Almonds and Other Nuts
Go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories.
It’s not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores.
If their vitamins and minerals don’t persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you’ll be satisfied with smaller portions later.
In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger, says Bowden.
Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams.
Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.
Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings.