Nuts
Nuts don't just contain healthy fats to help keep your cholesterol low — they are also good sources of appetite-killing fiber, which digests slowly so it stays in your stomach much longer than other carbohydrates. A 1/4 cup of almonds, for example, contains four grams of fiber.
Spices
Studies have shown that spicy food can help keep you fuller longer as well as increase metabolism. A recent study, for example, found that people ate 60 fewer calories (and burned about 10 more) when cayenne pepper was added to their tomato soup (compared with those who ate nonspiced soup).
Mint
The smell of mint is not only calming but is also an effective appetite suppressant. Try burning a mint-flavored candle or drinking mint tea if you are trying to cut back on oversnacking.
Avocado
Avocados are full of healthy monounsaturated fats, which help keep you full. Add half an avocado to a slice of toast for a breakfast that'll keep you full until lunch.
Leafy Greens
High water content and fiber also help leafy vegetables fill your stomach. Try this shredded kale and brussels sprout salad for your next lunch.
Eggs
Another protein-packed food are eggs, which studies have shown can help you control your appetite for up to 36 hours.
Yogurt
Another excellent source of protein, yogurt has the added benefit of its fat-burning potential. Choose low- or nonfat Greek yogurt for added protein potential.
Lemon
Eating something sour can help curb sweet cravings, helping you feel satisfied after a meal. Try this lemon chia vinaigrette recipe on your next salad to control overeating.
Soup
Studies have shown that people who ate soup as an appetizer ended up eating less throughout their meal. Just make sure you choose a broth-based soup over a high-fat creamy version.
Water
Sometimes a craving can be quelled with just a glass of water, and it can also keep you hydrated as well (in fact, drinking water before you eat is a good practice, since sometimes people confuse dehydration with hunger). If a glass of water isn't cutting it, eating a snack featuring fruits and vegetables that have a high water content like apples (which are good sources of fiber as well), watermelon, or cucumbers can have the same effect.
Green Tea
Drinking hot water can help keep you full, and not only that, green tea may also help increase your levels of the appetite-regulating-hormone cholecystokinin.
Salmon
Besides being a good source of lean protein, salmon (as with other types of seafood) is a good source of omega-3s. Studies have shown that omega-3s can help increase satiety, and further research suggests that eating omega-3s may help reduce food reward cues.
