Eating high-fibre porridge in the morning can help kick-start your metabolism and keep you full until lunch. One study found that people who ate fewer than six grams of dietary fibre a day gained around 3.5kg more than those who consumed at least 11g daily, over a ten-year period. (A bowl of porridge topped with one small banana and a handful of sliced almonds provides about 11g of dietary fibre.)
If you think avocado is too fatty to be a weight-loss food, a study published in Nutrition Journal found that people who ate half an avocado at lunch reported feeling full longer and had less desire to eat more afterwards, compared to those who skipped out on the fruit. The healthy mono-unsaturated fats help keep blood sugar levels stable, which is key to fighting hunger.
3. Chilli Peppers
Scientists from Purdue University in the US found that people who added cayenne red pepper to meals reported fewer cravings for fatty, salty, and sweet foods.
4. Green Tea
One Japanese study found that people who drank the equivalent of five cups of green tea a day lost significantly more weight, especially belly fat, than those who only drank about one cup, thanks to the high level of catechins. These compounds are thought to increase the amount of energy your body uses, helping you lose excess body fat.
A New England Journal of Medicine study found that regular nut eaters were more slender than those who didn’t eat nuts. High in protein and fibre, nuts fill you up and help to ward off hunger. Almonds and pistachios are among the lowest in kilojoules and fat.