Instead of popping pills that supposedly curb hunger, turn to something surprising: food. It sounds contradictory, but eating can actually suppress your appetite—as long as you choose the right foods. Try one of these extra-satisfying eats to keep your appetite in check.

Eggs

Eggs are a perfect combination of protein and fat, so they’re more satisfying than other breakfast foods. Worried about cholesterol? Don’t be. Despite the high content in yolks, eggs aren’t the main culprit in raising blood cholesterol. If you’re still concerned, try liquid egg whites, which also contain protein and can stave off hunger.

Avocados

The green, creamy flesh of an avocado isn’t just tasty, it’s also filled with fiber and heart-healthy monounsaturated fat. In other words, avocados might be the perfect fill-you-up food. Foods high in fiber and rich in fat take longer to digest, allowing you to experience less overall hunger—and possibly take in fewer calories. Research also shows that avocados’ oleic acid, a monounsaturated fat, tells your brain that your stomach is full. Just remember that, nutritious as they are, avocados are high in calories—stick to snacking on half the fruit (about 140 calories) each time.

Cayenne Pepper

This potent spice is a proven appetite suppressant. Researchers from Purdue University in West Lafayette, IN, found that people who added half a teaspoon of the red pepper to a meal ate 60 fewer calories at their next meal. Bonus: Sprinkling half a teaspoon of cayenne pepper over some food can cause your body to burn an extra 10 calories.

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