For some of us diets don’t usually work, and ultimately, there are better ways to curb your appetite—especially your cravings for sugar and carbohydrates—and maintain your happy weight. The trick? Eating nutrient-dense foods that send signals to your brain that you are satisfied.

So if you’ve already eaten a healthy meal and you’re still wanting to raid the pantry, try one or a few of these 7 tips:

1. Fill Up With Grains

Foods that are high in fiber are also helpful in improving satisfaction levels while decreasing hunger. Quinoa is a great source of protein and is high in fiber. Oats and buckwheat, which have also been shown to improve satiety, are two other great options.


2. Ad Variety Of Nuts In Your Daily Food Plan

If you’re standing there staring at your snack drawer, try reaching for a handful of nuts. Nuts like walnuts and almonds have a high satiety value, likely due to their high content of protein and healthy fats. Almonds improve satiety, while pine nuts have also been shown to work as an appetite suppressant.

3. Munch on legumes.

Legumes, which include lentils, beans, green beans, peas (and snap peas), chickpeas, and peanuts, are a great source of protein and loaded with fiber.

4. Eat more fish.

Fish is loaded with high-quality protein and omega-3 fatty acids, both of which increase feelings of fullness and satiety. Some studies even suggest that the protein in fish has one of the strongest effects on satiety compared to all other proteins.

5. Eat more greens.

According to at least one study, eating a good amount of vegetables (like a salad) prior to a meal can increase satiety and lead to reduced food intake. Green plants like spinach are rich in thylakoids that reduce hunger, increase satiety, and reduce cravings.

6. Enjoy a little fruit.

Fruits like watermelon, oranges, blueberries, apples, and rhubarb are high in fiber and are loaded with vitamins, minerals, antioxidants, and often water, making them a good choice when you’re looking to enhance satiety. Whole fruit is better than fruit juices, as the latter are primarily sugar and cause a higher insulin spike and less satiety. 

7.  Last but not least, eat mindfully.

You’ve heard this before, but I’m here to tell you that turning off the TV and eating mindfully is a scientifically backed way to reduce feelings of hunger. Take your time eating. Enjoy the aromas, the colors on your plate, the flavors in your mouth, and the texture as you chew. Chew slowly and many times. Savor the experience.