Reach for one of these hunger-busting picks, and you won’t find yourself reaching for a cookie an hour later
1. ARTIHOKES
Artichokes are super filling—in fact, they are one of the highest-fiber vegetables. A single boiled artichoke has 10.3 grams of fiber—almost half the recommended daily amount for women.
2. DARK CHOCOLATE
Dark chocolate contains monounsaturated fatty acids that could help speed up your metabolism, says Cynthia Sass, RD. “I love to chop dark chocolate into squares and add them into a smoothie.”
3. AVOCADOS
This heart-smart superfood is oh so satisfying: One study found that women who eat half an avocado at lunch might experience reduced food cravings later in the day. Sass recommends whipping avocado into a smoothie or mixing it with citrus to make a creamy salad dressing
4. BROCCOLI
A mighty source of calcium and important cancerfighting compounds, broccoli also has loads of filling fiber and has only 30 calories per serving. If this cruciferous veggie makes you bloat, steam it first to make it easier to digest.
5. EGGS
You might not think of them as a weight-loss food, but eggs are packed with protein, which helps curb your appetite. One study found that overweight women who ate eggs for breakfast lost twice as much weight as women who started their days with bagels.
6. QUINOA
Quinoa contains hearty doses of iron and magnesium, which help give your body energy. And a one-cup serving of quinoa boasts 8 grams of filling protein and 5 grams of fiber. Want more ways to use this grain? It’s delicious in a salad, in burger patties or pancakes, or baked into muffins.
7. ALMONDS
In one study, people who added a daily serving of them to a low-cal diet lost more weight than those who ate a carb-rich snack such as crackers.
8. GREEK YOGURT
Greek yogurt is an extremely satiating snack, with 17 grams of protein. Per a study in Appetite , people who ate a high-protein yogurt snack three hours after lunch felt fuller and ate dinner later than the other participants.
9. LENTILS
There’s a reason lentils are considered one of the world’s healthiest foods. With 13 grams of protein and 11 grams of fiber per serving, this legume will keep you feeling full for hours in between meals. They’re a great source of fat-burning resistant starch, too, with 3.4 grams in a half-cup serving. Lentils also boast twice as much iron as other legumes and are especially good sources of vitamin B and folate.
10. POPCORN
Skip the buttery toppings, and popcorn is a healthy, filling snack. "In addition to all of the benefits of being a member of the whole-grain family, popcorn is light and airy, so you can eat a large portion0" says Sass
11. BANANAS
Bananas are a top source of resistant starch, which the body digests slowly. This helps you feel full, while encouraging the liver to switch to fat-burning mode.
12. CHIA SEEDS
Small-but-mighty chia seeds pack a serious fiber punch—4 grams per tablespoon—so when you add them to your favorite healthy foods, they’ll help ward off hunger
13. APPLES
Apples have pectin, which slows digestion and makes you feel full. Research shows eating a whole apple with your meal (versus drinking apple juice) is a naturally satiating choice.
14. OATMEAL
Oats are another great source of resistant starch. In one study, people who ate hot oatmeal for breakfast felt less hunger later in the day than those who ate more processed cold oat cereal.
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