What foods help you stay full longer and effectively reduce cravings?

Whole foods that are high in fiber, protein, water, and healthy fats will help you feel full longer, reducing cravings. Potatoes, eggs, and fish are foods that only need to be eaten in small amounts but are enough to make you feel full thanks to their high protein and fiber content.

Research shows that potatoes contain a protein called PI2 (proteinase 2) which reduces appetite and helps you feel full longer. (Source: Getty Images)

Below are foods that keep you full for a long time, recommended by health experts at Verywell Health to be added to your daily menu.

1. Potatoes

Potatoes are rich in fiber, vitamins and minerals, making them a great addition to your daily diet. Research has shown that potatoes contain a protein called PI2 (proteinase 2) which helps control appetite.

2. Oatmeal

Oats contain the soluble fiber beta-glucan, which helps slow down digestion and maintain a feeling of fullness. Oats are recommended for breakfast to lose weight.

3. Eggs

Eggs are rich in protein, vitamins, and omega-3 fatty acids. One egg provides about 5 grams of protein, which helps increase feelings of fullness.

Research published in the journal Nutrients found that eating two eggs a day for four weeks effectively reduced levels of the hunger hormone ghrelin.

4. Fish

Research shows that protein in fish helps create a feeling of fullness for longer than protein in other food sources. Fish also provides omega-3 fatty acids, which promote the process of burning excess fat.

5. Lean meat

Chicken, beef, and lean pork contain high levels of protein, helping to maintain a feeling of fullness and effectively controlling appetite.

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