Those trying to lose weight need to not only pay attention to how much they are eating, but also to the foods that they are putting into their bodies. It is a common occurrence for those who are cutting back to feel hungrier, and this often will make them eat more. Choosing the right foods can help you feel less hungry while also boosting your metabolism and helping you to lose weight.

Here is a list of 12 foods that can help you stay satisfied and stay on course with your weight loss goals.

1. Apples

Eating an apple shortly before your meal, perhaps about 20-30 minutes before you sit down to eat, can help you fill up. Your brain will register the fibre and the water content of the apple and you will eat less at the meal as a result.

2. Avocado

Just a half of an avocado added to your lunch time meal might be enough to keep you feeling satisfied for the rest of the afternoon, and help you avoid snacking before it is time for dinner.

3. Beans, Chick Peas and Lentils

These wonderful legumes are filled with protein and are all considered to be superfoods. They have tons of fibre, which help you stay fuller longer. Also, each contains plenty of vitamins, iron and antioxidant compounds. They will help you feel fuller longer, and help prevent unhealthy snacking between meals. Choose healthy hummus or bean dips instead of sugary snacks, for an extra nutritional punch.

4. Pickles

Foods that are fermented, including pickles, sauerkraut and kimchi, contain short chain fatty acids SCFAs), which can help increase communication between the brain and the gut. As a result, hormones are released that tell your brain that your gut is full, and you will feel more satisfied after consuming these foods. Also, as an added bonus, foods that are fermented contain probiotics, which aid digestion and may lead to better results for those aiming for weight loss.

5. Dark Chocolate

When you are craving something sweet, reach for a block of dark chocolate. Dark chocolate contains compounds that help regulate blood pressure and help prevent diabetes and heart disease. Dark chocolate is also more satisfying and filling than it’s sweeter counterparts like milk chocolate, and will keep you feeling fuller longer and prevent indulging in unhealthy snacks. Those who reach for a bite of dark chocolate shortly before a meal may consume up to 20% less at the meal time.

6. Soup

Low calorie soups that are broth based, not cream based, may help to decrease meal intake by up to 20%. Soups as an appetizer may help take the edge off of your hunger, without adding a lot of extra calories. When your broth based soups contain lots of healthy veggies, you can guarantee that they are well worth the effort because you will get a boost of extra vitamins and minerals, too.

7. Water

Those who are trying to lose weight should reach for a glass of water prior to every meal. When you are feeling hungry, the chances are that you are actually thirsty. Being dehydrated has many adverse effects, including fatigue, poor concentration, and irritability. So, instead of reaching for an unhealthy snack, reach for a glass of nice cold water! Not only will you feel better, you will feel fuller and be in better spirits, too!

8. Chili Powder

The compound in chili that makes it spicy, capsaicin, not only gives it great flavour but also boosts your metabolism. When this happens, the heat helps to control your appetite. Adding a little chili powder to your meal may help you eat up to 25% less at your meal.

9. Eggs

Eggs are packed with protein and help you feel fuller longer. When you eat eggs for breakfast, you won’t feel hungry for hours. Those who eat high protein breakfasts are less likely to snack throughout the day or have cravings for sweet snacks.

10. Oatmeal

Instead of regular cereal for breakfast, reach for some oatmeal. It is much more satisfying, filled with more nutrients and fibre, and will help you feel more satisfied. Those who eat oatmeal for breakfast are more likely to avoid snacking throughout the day and have less desire to pick on sweets. The beta-glucan contained in oatmeal is a natural sugar that is heart healthy, too, and oatmeal is known to help fight high cholesterol.

11. Nuts

Filling, filled with fibre, filled with protein and more, nuts make a terrific snack. When you are feeling hungry between meals, reach for a handful of nuts. They also contain a high level of unsaturated fat and are very heart healthy!

These foods will help reduce any cravings you feel while you are trying to cut calories or eat healthier. Try adding them and see if the nutritional boost helps you stay in control!