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Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast? At some point, we’ve all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat—and, of course, weight gain. Try these foods to keep your tummy satisfied for a longer time!
Eggs
overweight people who ate eggs for breakfast take longer to get hungry later. . “Eggs are a perfect combination of protein and fat, so they’re more satisfying than other breakfast foods,” . If you’re still concerned, try liquid egg whites, which also contain protein and can stave off hunger.
Avocados
Legumes
This potent spice is a proven appetite suppressant. 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.
Greek Yogurt
Has your stomach ever growled in anticipation of lunch, even though you just ate breakfast? At some point, we’ve all fallen victim to an unexplained raging appetite, which can lead to eating snacks that are high in calories, sugar and fat—and, of course, weight gain. Try these foods to keep your tummy satisfied for a longer time!
overweight people who ate eggs for breakfast take longer to get hungry later. . “Eggs are a perfect combination of protein and fat, so they’re more satisfying than other breakfast foods,” . If you’re still concerned, try liquid egg whites, which also contain protein and can stave off hunger.
Avocados
The green, creamy flesh of an avocado isn’t just tasty—it’s also filled with fiber and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. “Foods high in fiber and rich in fat take longer to digest, allowing you to experience less overall hunger—and possibly take in fewer calories.
A serving of beans, lentils, chickpeas or even peanuts delivers the right feel-full combo of lean protein, complex carbs and good fats. this trio can keep blood sugar stable. “And stable blood sugar means getting a full feeling—and keeping it.
Cayenne Pepper
This potent spice is a proven appetite suppressant. 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. 
Water
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, . 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
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,”. “Protein-rich foods also contain some fat in varying amounts, which also keeps you full for a longer period.”
Soup
Eat more soup, experience fewer cravings. 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.
Almonds
All nuts have heart-healthy fats, but almonds contain the most fiber per serving, which can keep you fuller, longer. “Eating about 15 almonds between lunch and dinner can stave off that 4 P.M. energy dip, helping you avoid those cookies in the break room. don’t overload on these snacks. “Eating too many almonds spoils your appetite for your next meal and contributes significant calories to your daily intake.
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