Best foods to stave off hunger

When you’re trying to lose weight (or just maintain it), you want to keep your energy levels up and stave off the between-meal hunger pangs. Staying away from sugary foods like cakes and biscuits, and refined foods like white bread and white pasta will help you avoid the energy highs and lows from blood sugar imbalance, and is a good place to start. Then fill up on these foods for maximum appetite satisfaction and minimum snack-attacks. By Tracey Williams

Salad

Salads are not only bursting with vitamins and minerals, they are high in bulky fibre - a low-calorie way to fill you up and prevent between-meal snacking.

Add grated carrots, radishes and beetroot for colour and top with some crunchy seeds for a powerhouse lunch that will keep you going until dinner time.

See also: The 10 worst foods you can eat
Meat

Lean meat is an excellent form of protein, and protein plays a key role in regulating how much you eat, as it satisfies your appetite and stops you feeling hungry for longer. Proteins take a long time to be broken down by the body, so they help you avoid spikes in your blood sugar - meaning you won't be reaching for the biscuits.

Always choose the leanest cuts of meat (or trim off excess fat) and don't eat more than 70g per day. You should avoid processed meats as they have been linked with a higher risk of colon cancer.

See also: The 10 worst foods you can eat
Fish

Fish is an excellent source of easily digestible, high-quality protein. Fish from the sea is also a great source of iodine, vital for thyroid health, and therefore good metabolic function.

Combine some fish with brown rice or other wholegrain carbohydrate and plenty of fresh vegetables for a delicious low-calorie dinner that will prevent any late-night grazing.

See also: The 10 worst foods you can eat
Porridge

Oats are a low GI food, and foods with a low glycemic index rating keep your blood sugar levels stable and leave you feeling fuller for longer.

Try adding some berries and cinnamon for an antioxidant-filled start to the day.

See also: The 10 worst foods you can eat
Beans

Beans, pulses and legumes are not only great sources of protein (keeping you fuller for longer), they also contain an abundance of fibre, which slows down digestion and staves off hunger pangs.

Eating a handful of beans every day will also provide you with lots of lovely vitamins and minerals to keep energy levels high.

See also: The 10 worst foods you can eat
Avocado

Avocados are a rich source of monounsaturated fats (the good guys), which help to prevent blood sugar imbalances, leading to hunger pangs and snacking. They also trigger the release of a hormone in your gut that slows down digestion, making you feel fuller for longer.

Olive oil is another source of these fats, so try some on your lunchtime salad to curb afternoon hunger.
Eggs

Eggs are a fantastic low-calorie form of protein and studies have shown they suppress your appetite and help you eat fewer calories for the 24 hours following an egg meal. Plus, eggs are literally bursting with nutrients and have been linked with everything from eye health to memory function.

See also: The 10 worst foods you can eat