Fill up on foods that help you eat less

Apples
The ultimate portable snack, apples contain both filling insoluble fibre and soluble fibre, which stabilises blood glucose and slows stomach emptying, keeping you satisfied for longer. Apples also have a low energy density, “so you can fill up without filling out,” says nutritionist Kathleen Alleaume.

Potatoes
Turns out, spuds are good for your bottom line. In a University of Sydney study which compared the ‘filling factor’ of 38 foods, boiled potatoes came out on top as the most satisfying food. Eat spuds cooled to increase their resistant starch, which promotes fat burning.

Eggs
Starting the day with an egg breakfast can help ward off mid-morning tummy rumbles. Women who did reported feeling fuller than those who ate a bagel breakfast, according to a US study. The women also ate 687 fewer kilojoules at lunch and 1759 fewer kilojoules over the next 36 hours.

Pine nuts
These small nuts deliver similar amounts of hunger-busting protein per 100g as eggs, while their fatty acids stimulate satiety. In a Dutch study, women given a pine nut oil supplement with a light meal had a 29 percent drop in hunger 30 minutes afterwards, compared to placebo poppers.

Fish
To prevent late-night eating, serve fish for dinner – it’s more satisfying per kilojoule than beef, according to the University of Sydney satiety index. Other research shows fish eaters consume 11 per cent less at their next meal than those who had beef. Experts think it’s due to fish proteins taking longer to digest.

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