4 tips to help you feel full longer after eating less.

Feeling full and avoiding the urge to snack is key to a healthy diet. The general principle for achieving this is that dieters should avoid high-calorie foods and prioritize natural, fiber-rich foods, according to the nutrition and health website Eat This, Not That! (USA).

Beans are a great choice to help dieters reduce their cravings.

To feel full for longer after eating less, people can apply the following tips:

Avoid foods high in sugar, starch, and fat.

Many studies show that foods high in sugar, refined carbohydrates, and fat trigger cravings and make us want to eat more. These foods have a high glycemic index, which causes the body to release the feel-good neurotransmitter dopamine.

When blood sugar and dopamine levels drop, the body stimulates us to crave these foods more. In fact, this craving response makes us want to eat even when we're not hungry.

Get enough sleep.

Getting enough sleep plays a crucial role in controlling hunger hormones and preventing overeating. Research published in the British Journal of Nutrition shows that lack of sleep increases the hunger hormone ghrelin and decreases the satiety hormone leptin.

Therefore, to maintain a healthy diet and control weight, experts recommend that people get enough sleep. With sufficient sleep, cravings are much easier to control.

Eat plenty of oatmeal.

Oats are rich in soluble fiber, especially beta-glucan, which helps suppress appetite and lower harmful LDL cholesterol. Research from the Journal of the American College of Nutrition found that eating oatmeal increases feelings of fullness and reduces hunger better than other lower-fiber cereals.

Moreover, oats are low in calories. Therefore, they are a food that helps us eat less but still feel full, and are very good for weight loss.

Eat beans

Peanuts, mung beans, black beans, peas, and lentils are excellent sources of protein, fiber, and antioxidants. Thanks to their low fiber and calorie content, these legumes are a great choice for those on a diet.

People can add them to meals or use them as snacks throughout the day. Their high fiber content helps you feel full longer and better control cravings, according to Eat This, Not That!.

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