6 Nice Foods That Keep You Full Longer

 2-Apples. Chomp on an apple approximately a half hour before a meal the fiber and water from the apple will fill you up, so you'll eat less, says Debra Wein, RD, president of Wellness Workdays, a leading provider of worksite wellness programs.

3-Avocado. Eating half of an avocado with your lunch may help you feel full for the rest of the afternoon, according to a study published in Nutrition Journal. Women who did that felt 22% more satisfied and had a 24% lower desire to snack three hours later than on days they ate a calorically equivalent lunch without the avocado. 

4-Beans, chickpeas, lentils. Dietary pulses such as chickpeas, lentils, beans, and peas are protein-rich superfoods that also pack in fiber, antioxidants, B vitamins, and iron. Eating more of them may also help you control your appetite. A recent meta-analysis published in the journal Obesity found that people were 31% more satisfied after a meal when it included pulses. 

5-Coconut milk. can be added in a homemade smoothie for a snack or breakfast on the go. However, not all coconut milk is the same. Always read the label and look out for unsweetened versions that have less than 100 calories per cup.

6-Raspberries

Fruits in general always make a great yummy snack, but raspberries are the ones you want to have in your fridge. A cup of raspberries has eight grams of fiber, in comparison to blueberries or strawberries, which can have up to four. Fiber is the key ingredient to preventing hunger. “Raspberries are very high in fiber and very low in calories,” says Cohen. “Raspberries are also high in antioxidants and vitamin c.” 

7- Greek Yogurt

“Greek yogurt is a rich source of calcium, and it's low in sugar and high in protein,” says Cipullo. “It helps slow the digestion of other carbs during your meal.”  Cohen agrees. “Greek yogurt is a double dose of protein compared to regular yogurt,” she says. “That extra protein goes a long way when it comes to staying fuller longer.” Enjoy it alone or add fresh fruits or a teaspoon of honey for extra sweetness.

8- Broccoli

There’s a reason that mom always told you to finish all your broccoli! Broccoli is part of the cruciferous vegetable family which has been associated with a lower risk of cancer. One cup of chopped broccoli (approx. 91 grams) contains 2g of fiber and 3g of protein while providing over 100% of your daily need for vitamins C and K and is also a good source of vitamin A, folate and potassium.

                                                                   <<<<1-2>>>>