The main idea of following a no-hunger diet plan, is to avoid the cravings that will tempt you to eat unhealthy foods. To do this, you need foods that are satisfying, which will keep you feeling fuller for longer.

1. Fiber

Fiber provides bulk to our diet, so make sure you eat enough of it. It fills you up faster, which means you end up eating less. So in the long run, eating a fiber-rich diet will help you consume less calories. Bacteria in your gut feast on fiber and produce short-chain fatty acids, compounds linked to many health benefits. To increase the fiber in your diet, add legumes such as beans, chickpeas, and lentils to stews or chilis.

2. Protein

Protein is more filling than carbohydrates, but they work differently than fiber. Whereas fiber fills you up as you eat, protein helps you to stay full for longer throughout the day. In fact, one study showed that those who started their day with an egg-based breakfast lost 65% more weight than those who ate carbohydrates in the morning. To incorporate proteins in your diet, start your day with poached eggs or an omelet.

3. Solids versus liquids

They may have the same calorie value, but if you eat a solid snack, you will feel more satisfied compared to drinking a liquid. If you eat solid foods, it also requires chewing which gives your brain enough time to realize you’re getting fuller. So choose whole fruits and vegetables instead of juicing them. They will keep you fuller for longer, and you will likely consume less sugar!

Eat fruits and vegetables whole instead of juicing them. Juicing the fruits leaves you with all the liquid and fruit sugar, but removes the fiber you need to feel satisfied.

4. Coffee

When you drink coffee, it releases the amount of peptide produced by your body. This peptide plays a role in the feeling of fullness, and drinking a cup of coffee can reduce hunger for up to three hours!

5. Water

It’s been known for a long time that drinking water helps with weight-loss. But studies show that if you drink two glasses of water before a meal, you’ll eat 20% less than those who didn’t. Researchers say that soup will have the same effect. When dining at restaurant, choose soup as a starter. It is likely that you will eat less with your main meal, and your overall calorie intake will be reduced.

6. Snacks

If you have to snack during the day, try a block of dark chocolate. It contains a compound called stearic acid which helps to slow digestion and increase the feeling of fullness. Researchers also say that the bitterness helps to satisfy your sweet tooth!

Following a diet and having a weight-loss goal doesn’t mean you have to starve yourself. By making the right food choices, you will feel more satisfied, snack less, and lose weight the healthy way!