The obvious fix to hunger is, well … eating. But not all foods are created equal, and choosing the wrong ones can put the weight back on faster than you can unwrap your next Snickers bar. Some foods do a better job of filling up your stomach and signaling your brain that you're full. Others, like candy, often leave you reaching for seconds, thirds, fourths, or, hell, just finishing off the bag.
The researchers found that some foods, like buttery croissants, were only half as satisfying as white bread, while potatoes were more than three times as satisfying. Surprisingly, french fries didn't score as well at all. But you probably don't need a research study to tell you potatoes are better than croissants and french fries when it comes to weight loss.
In general, the more satisfying a food is, the less nibbling you'll do between meals. Fatty foods, even though they are calorically dense, are not always the most satisfying if you can only eat one bite.
Foods with high water content can leave you hungry because they leave your stomach relatively quickly. Filling up on soup and salad at lunch will likely leave you searching for the nearest vending machine in an hour or so. You're better off eating a lean protein (like chicken or fish), some complex carbs (like potatoes or rice), and a side of veggies for lunch. This kind of meal can keep hunger at bay for a very long time, without breaking the calorie bank.
Okay, it's not the sexiest of foods, but a nice serving of warm oatmeal in the morning can help keep you fuller, longer. Oatmeal is higher in fiber and protein than most breakfast cereals, and also contains more beta-glucan—the sugar that gives oatmeal its hydration and thickness.
If you're anything like me, you crave sweets morning, noon, and night. One trick is to reach for dark chocolate instead of milk chocolate the next time a craving rolls around.
Researchers out of the University of Copenhagen in Denmark found that dark chocolate promotes satiety and lowers the desire to eat something sweet for up to five hours afterward. But wait, there's more: Dark chocolate lowers your desire to consume any form of calories for longer than milk chocolate.
While I wouldn't make chowing down on chocolate a part of your daily routine (the participants were eating 100 grams of chocolate, or roughly 500 calories), the occasional treat may help satisfy your sweet tooth and keep you feeling full!
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