1. Oats
High in soluble fiber, oats can help keep you full and stabilize energy levels. Opt for plain, unsweetened oats and add fresh fruit or nuts for natural sweetness.
2. Eggs
Eggs are a complete protein source and have been shown to help increase satiety, making them a satisfying breakfast choice.
3. Leafy Greens
Spinach, kale, and Swiss chard are low in calories but rich in fiber, vitamins, and minerals — perfect for adding volume to meals without excess calories.
4. Beans and Lentils
These plant-based proteins are rich in fiber and resistant starch, which can help slow digestion and control hunger.
5. Berries
Blueberries, strawberries, and raspberries are low in calories but high in antioxidants and fiber, making them a smart snack or dessert swap.
6. Salmon
Rich in omega-3 fatty acids and protein, salmon supports muscle health and can help you stay satisfied after meals.
7. Nuts
Almonds, walnuts, and pistachios provide healthy fats, protein, and fiber. Just keep portions in check to manage calorie intake.
8. Green Tea
Studies suggest green tea contains compounds that may support metabolism. It’s also a calorie-free alternative to sugary drinks.
Tips for Using Science-Backed Foods Effectively
- Build balanced meals with protein, fiber, and healthy fats.
- Limit added sugars and highly processed foods.
- Combine nutritious eating with regular physical activity for best results.
