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A leading weight loss expert has unveiled five powerful foods that can help control cravings, keep you full longer, and support weight loss without the need to count every calorie. Professor Franklin Joseph, who heads Dr Frank’s weight loss clinic, believes that hunger is often a sign your diet is missing essential ingredients that promote satiety.
“The key to eating less without struggling is choosing foods that keep you satisfied for longer,” he explained. According to Prof Joseph, these five foods are biologically aligned with your body’s hunger signals, helping you feel fuller without overindulging.
- Oats
Oats top his list. “Oats are one of the best foods for appetite control,” Prof Joseph stated. Rich in soluble fibre, particularly beta-glucan, oats help slow down digestion and keep blood sugar stable—both of which are crucial for keeping cravings at bay. - Lentils and Beans
Legumes like lentils and beans are also highly recommended. They’re packed with fibre and plant-based protein, which delay digestion and promote a lasting feeling of fullness. “Meals with legumes lead to reduced hunger later in the day,” Prof Joseph noted. “They take longer to break down, stretch the stomach, and trigger the body’s natural fullness hormones.” - Crunchy Raw Vegetables
While carrots, celery, cucumber, and peppers may seem like mundane choices, they’re surprisingly effective in curbing hunger. “Raw veg is high in volume but very low in calories,” he explained. The crunch and the chewing process also help signal the brain that you’re getting full, making them excellent snack options. - Eggs
A breakfast staple, eggs are another high-satiety food. “Eggs are incredibly satisfying thanks to their high protein content,” Prof Joseph said. He emphasized that starting the day with eggs—boiled, poached, or scrambled—can significantly reduce food intake for the rest of the day. Studies have shown eggs outperform cereal and toast in keeping hunger away. - Air-Popped Popcorn
Surprisingly, plain popcorn also made the cut. “When air-popped, popcorn is low in calories but high in volume,” Prof Joseph explained. It’s a snack that feels indulgent but actually helps reduce overall intake when prepared without added butter or sugar.
Prof Joseph concluded with a key insight: “Eating less doesn’t mean eating tiny portions. It means choosing foods that help you stay satisfied. That’s how you lose weight without constantly battling hunger.”
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