The fact is, some foods send signals to the brain that calm your appetite, which makes you eat less. Other foods, on the other hand, have a negative impact. Ice cream and pizza are such that you quickly feel hungry again, even if you've just eaten a large portion. In addition, individual foods have effects on our health, which greatly complicates and narrows the selection of suitable foods. Still, take a look at some types of foods that are recommended and will successfully protect you from appetite attacks.

1. Apples
Apples are high in fiber and especially liquid, which will fill your stomach and give you a sense of satiety. We recommend eating an apple about half an hour before each meal. The amount of food eaten after an apple is 20 to 40% less.

2. Avocado
Just half an avocado will fill you up to the extent that you'll eat a quarter less than you would otherwise. Also, you won’t feel hungry for at least three hours. If you eat avocado, then after lunch, you'll easily make it to dinner without any problems. Research has shown that especially for women, respondents felt 22 to 24% fuller.

3. Legumes
Beans, lentils, chickpeas, and peas are rich in proteins, have lots of dietary fiber, antioxidants, B vitamins, iron... More legumes can help you effectively control your appetite. Studies show that 31% of participants were fuller after a meal with legumes.

4. Soup
Soups of all kinds are extremely important. They are low in calories but take up a lot of volume in the stomach, reducing calorie intake between meals by about 20%. Soups are very beneficial and healthy when losing weight, and they're also easy to digest.

5. Pickles
Pickles, sauerkraut, and other fermented foods help strengthen the connection between the gut and the brain. This means the brain receives the fullness signal faster, and fermented foods also contain plenty of probiotics—healthy bacteria that help with digestion. Probiotics have been proven to reduce appetite, boost health, and are an excellent aid in weight loss.

6. Dark Chocolate
When you crave something sweet, eat a piece or two of dark chocolate. This protects the heart, strengthens blood vessels, lowers blood pressure, and helps reduce your cravings for sweet and salty foods. Studies have shown that those who ate dark chocolate before lunch consumed 17% fewer calories.

7. Eggs
When you eat eggs for breakfast, it's easier to make it to lunch without snacking. Research has shown that if you eat a 300-calorie breakfast with 30 to 39 grams of protein (eggs, cheese, and sausages), you won’t need a snack before lunch, and you’ll also eat up to 20% fewer calories throughout the day. If you also include eggs in your lunch, the feeling of fullness will last until dinner.

8. Nuts
Nutritionists recommend having a good breakfast, and three hours later, eat a handful of peanuts, hazelnuts, walnuts, almonds, or 3 tablespoons of peanut butter, and the feeling of fullness will last another 12 hours. Besides, nuts are rich in other nutrients, which will have a positive effect on your health (the effect will be even greater if you do this daily). Just avoid combining nuts with sweet or salty flavors. That causes the opposite effect, especially salt.

9. Oatmeal
The most effective way to combat appetite is 100 grams of oatmeal mixed with 2 dl of milk. This mixture is high in fiber and protein, which strengthens the heart, regulates digestion, prevents dehydration, and is healthy in all respects, meanwhile hunger attacks will totally disappear. Oatmeal with milk is ideal for breakfast and also for dinner.

10. Water
Water is the only neutral food with no calories, which prevents dehydration, improves mood, and strengthens the function of internal organs... Tests have shown that with a glass of water 10 minutes before a meal, you save 100 calories. That's good to know the next time you're thinking about an afternoon snack.