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Want to keep hunger at bay? Add these to your shopping list

WebMD Feature
Medically Reviewed by Dr Rob Hicks

If you’re trying to lose weight it’s often the hunger pangs that scupper good intentions.

Sometimes we need to take the edge off our appetite to stop us reaching for the biscuit tin. Help is at hand and it’s at your local supermarket!

Here’s a shopping list of items that can help you fight hunger, control those high calorie snacking habits and boost your metabolism.

But remember- if you’re not hungry, then you shouldn’t be eating!

1. Apples

An apple a day may keep your hunger at bay! A study in 2009 in the journal Appetite, compared the fullness factor of apples, apple sauce and apple juice when eaten or drunk before lunch. People who had the apple ate 15% fewer calories at lunch than those who has the other two options.

This suggests the fibre in the whole apple was more filling.

"Fruit and vegetables are high in fibre and a natural source of glucose," says dietitian and spokesperson for the British Dietetic Association Sioned Quirke. "You also get a good sized portion of food for the amount of calories consumed."

2. Eggs

Eggs are a great source of protein which will help you feel fuller for longer. In a 2009 study one group of people were given eggs for breakfast, others were given bagels. Both breakfasts had identical calorie counts.

It found that those who’d had eggs consumed fewer total calories over the following 24 hour period and reported feeling less hungry and more satisfied 3 hours after the egg breakfast, when compared to the bagel breakfast.

3. Salad

Salad is classic slimmer’s fayre but there may be more to it. There’s some evidence that if you have a salad starter before a meal you’ll eat fewer calories overall.

One study has shown that women who ate a big low-calorie salad starter consumed 12% less pasta afterwards even though they could eat as much as they liked.

Researchers believe the salad fills you up through sheer volume so there’s less room for the more calorie dense pasta.

Prefer a hot starter? Then go for a vegetable soup. Again, like salad, that taste is proven to blunt your appetite and help you eat less at your main meal.

4. Wholegrain and wholewheat foods

Wholegrain and wholewheat foods are a key component of a healthy diet. Foods include brown rice, wholemeal bread, wholewheat pasta and wholewheat breakfast cereals.

Instead of the white, more processed versions, swap to the darker side!

Choose wholegrain or brown rice or whole wheat pasta instead. They may take a little longer to cook but give you wholegrain goodness with little difference in taste or texture from the lower fibre white version.

Wholegrain foods contain more fibre and other nutrients and as they take longer to digest we release their energy more slowly, which helps us feel fuller, for longer.

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