Have you ever wondered why you still feel hungry after eating, or why you crave snacks all day long even though you try to “eat less”? Actually, losing weight is not just about cutting calories, but choosing the right foods that help you stay full longer, control your energy and feel more satisfied with each meal.
Here are 8 simple foods and drinks recommended by nutritionists, they help you eat less but still feel full, and lose weight naturally and sustainably:
1. Eat beans to add fiber and stay full naturally
Beans are one of the most nutrient-dense foods: rich in fiber, protein and resistant starch. These are three factors that help your stomach feel “filled” for longer.
When you eat beans, blood sugar rises more slowly, helping to avoid sudden hunger pangs.
Tip: Add black beans, kidney beans, or lentils to salads, soups, or replace meat in tacos. They’re cheap, easy to cook, and can save the day when you want to cut down on meat but still get enough protein.
2. Eat salmon to feel fuller longer and boost metabolism
Salmon contains high-quality protein and omega-3s, two factors that not only help you stay full longer but also increase metabolism, helping your body burn fat more effectively.
The healthy fat content in salmon also helps you keep your mood stable, avoiding stress eating.
Tip: Eat salmon 2–3 times a week, grilled or steamed with vegetables. Add a slice of lemon and a little olive oil, it’s delicious and helps absorb good fats.
3. Protein-rich egg breakfast
Research shows that people who eat eggs for breakfast eat 400 kcal less during the day than those who eat sweet bread or cereal.
Eggs help you get enough protein, vitamin D and choline, which are essential for metabolism.
Tip: Try boiled eggs or scrambled eggs with vegetables. If you are busy, you can prepare boiled eggs the night before.
4. Eat nuts to reduce cravings
Almonds, walnuts, cashews, pumpkin seeds… all contain monounsaturated fats that help regulate hunger and satiety hormones.
They also provide magnesium and plant protein, helping you stabilize energy for many hours.
Tip: Eat a small handful (about 20–30g) mid-morning or afternoon. Choose unsalted, unsweetened varieties. If you want something new, try lightly roasted with cinnamon or unsweetened cocoa, which will be extremely fragrant and good for your health.
5. Snack on popcorn to feel guilt-free
Popcorn is a whole grain, not only low in calories but also contains fiber and polyphenols (natural antioxidants). A cup of popcorn only contains about 30 kcal, while still giving you the feeling of “eating a lot”.
Tip: avoid butter or caramel popcorn. Instead, roast your own in a non-stick pot, sprinkled with pink salt or chili powder.
6. Eat Greek yogurt for more protein and good for the gut
Not only is Greek yogurt rich in protein, it also contains probiotics, a beneficial bacteria that helps improve digestion and control cravings. Eating yogurt in the afternoon helps reduce the need for sweets and stabilize blood sugar.
Tip: combine yogurt with oats, chia seeds, or berries. This is the perfect snack to keep you full without going over 200 kcal.
7. Choose chili to speed up fat burning and reduce portion size
The capsaicin in chili can slightly increase your metabolism and help you feel satisfied with smaller portions. In particular, when eating mildly spicy foods, the brain releases endorphins, the “happy hormone”, which helps reduce stress, a reason why many people overeat.
Tip: Add fresh chili or chili powder to your favorite dishes such as eggs, noodles or salad. Not only does it taste better, but it also burns more calories.
8. Drink more water to avoid overeating
This is the simplest but most powerful habit. The body often confuses thirst with hunger, causing you to eat when you really just need to drink. Drinking enough water helps control hunger, aids digestion and increases metabolism by up to 30% in 1 hour after drinking.
Tip: Drink a glass of water 15 minutes before meals. Add slices of lemon, orange, or cucumber to enhance the taste. You can also drink warm water in the morning to activate the digestive system.
In short, no superfood is powerful enough to lose weight alone. The secret lies in smart, consistent and fun combinations. When you choose foods that keep you full, drink enough water, and listen to your body, weight loss becomes a smooth, sustainable journey.
