8 Foods That Keep You Full

by Camille Noe Pagan (Glamour September 2011 issue)

1. EGG
For just 70 calories, an egg delivers more than 6 grams of protein. One study found that women who ate eggs for breakfast lost more weight than those who had bagels with the same number of calories, possibly because all that protein kept their hunger in check. The egg eaters reported more energy too!

2. SOUP
Studies show that food containing a lot of water can keep you feeling full. And when you start a meal with soup, you activate brain signals that begin to tell you you've had enough to eat - so that  by the time you finish your second course, you'll be satisfied. "Go for a broth-based bowl with fiber-rich veggies like celery and spinach," says Amy Jamieson-Petonic, RD.

3. AVOCADOS
Their healthy monosaturated fats may help slow the rate at which your stomach empties. They're also loaded with folate, potassium and Vitamin E, and early research suggests that foods containing these nutrients may be more satiating than others.

4. LOW-FAT GREEK YOGURT
Seventeen grams of protein in a 6-ounce container (that's more than you get in four slices of turkey!) mean major hunger control.

5. OATMEAL
All that filling fiber (4 grams per half-cup serving in the old-fashioned variety; 3 grams in the instant) helps this breakfast stick to your ribs. It also provides a surprising 4 to 7 grams of protein (the steel-cut kind typically has the most) - and that's before you add milk. For extra staying power, toss in blueberries, which have 4 grams of fiber per cup.

6. APPLES
Only 80 calories, but one can be as filling as a meal because of the 4 grams of fiber and high water content.

7. BEANS AND LENTILS
Eat them and you may end up eating less of everything else. They're high in protein - about 7 grams per half cup - and high in complex carbohydrates, the type that takes longer to break down.

8. NUTS
They have the perfect combination of fiber, protein and fat. The best include walnuts, pistachios and almonds. Just stick to an ounce or less to avoid calorie overload.


4 SECRET FOODS THAT MAKE YOU HUNGRY

1. The three C's
Cookies, crackers and croissants! Those processed sugary carbs tend to cause hunger rebound.

2. Alcohol
Famished after happy hour? It's not just your willpower: Booze can spike your appetite, experts say.

3. Cereal
Many are high in hunger-producing sugar and little else. Look for protein and fiber like in Kashi GoLean.

4. "Diet" Foods
Some frozen dinners, for example, actually have too few calories and not enough filling fruits and veggies