Are you struggling to avoid reaching for the unhealthy snacks between meals? The Institute of Food Technologists share seven tips to stay fuller for longer.

Stay full for longer - Women's Health and Fitness magazine



1. Protein: Adding one protein to breakfast could contribute to improved satiety according to a 2013 study. Daily consumption of a high-protein afternoon snack containing soy lead to improved appetite control, satiety, and reduced unhealthy evening snacking in adolescents, a 2014 study found. Whey, soy, pea, and egg protein all qualify.

2. Whole grains and Fibre: Substituting whole grain bread with refined wheat bread is linked to lower hunger, higher levels of fullness, and less desire to eat according to a 2014 study. Oats increased appetite-control hormones up to four hours after a meal, whereas rice-based foods did not.

3. Eggs: Eggs are among the most protein-dense foods aside from meat. A 2015 study showed that eating one egg with breakfast will help to reduce hunger between meal times.

4. Almonds: The healthy fats in almonds decrease hunger according to the Almond Board of California. People who ate around 45 g of dry-roasted, lightly salted almonds daily reported less hunger without increasing body weight. 

5. Pulses: High in protein and low in fact, pulses have been shown to contribute to a feeling of fullness after consuming according to a 2014 study. Good candidates include dried peas, edible beans, lentils, and chickpeas. 

6. Saffron Extract: This type of extract is shown to have a beneficial effect on appetite, mood, and behaviors relating to snacking, research published in 2010 shows. It may help to reduce overeating from habit or stress.

7. Korean Pine Nut Oil: The healthy, all-natural fats have been shown to release the satiety hormone cholecystokinin.

NEXT: Discover ways your work day diet is affecting your health.