A weight loss expert has revealed five foods that can help people feel fuller for longer without counting calories.
Professor Franklin Joseph, consultant physician and head of Dr Frank's weight loss clinic, says that constant hunger often relates to food choices.
"The key to eating less without struggling is choosing foods that keep you satisfied for longer," he said.
"These five work with your biology, helping you feel full and in control, without needing to count calories."
Oats top the list of filling foods
GETTYOats top Professor Joseph's list of filling foods. "Oats are one of the best foods for appetite control," he explained. "They're packed with soluble fibre, which slows digestion and helps you stay fuller for longer."
The beta-glucan in oats also helps stabilise blood sugar, preventing energy crashes that can trigger cravings.
Lentils and beans are the second recommendation due to their high fibre and plant-based protein content.
"Meals with legumes lead to reduced hunger later in the day," Professor Joseph said. "They take longer to break down, stretch the stomach, and trigger the body's natural fullness hormones."
Crunchy raw vegetables make the third entry on the expert's list. "Raw veg is high in volume but very low in calories," Prof Joseph explained. "The crunch and chewing also help trigger satiety signals in the brain."
Carrots, celery, cucumber and peppers might not sound exciting, but they're effective tools for anyone trying to reduce their food intake.
Eggs are the fourth recommendation. "Eggs are incredibly satisfying thanks to their high protein content," Professor Joseph said.
"Starting the day with eggs - boiled, poached or scrambled - can reduce how much you eat for the rest of the day."
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Starting the day with the right will prolong fullness
GETTYStudies show eggs are more filling than toast or cereal.
The fifth food recommended by Professor Joseph is air-popped popcorn. "When air-popped, popcorn is low in calories but high in volume," he said. "It's a great snack that feels indulgent but helps you eat less overall."
The weight loss expert emphasises that this recommendation only applies to popcorn without added butter or sugar.
Professor Joseph concluded with advice that challenges conventional thinking about weight loss. "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."
