The fact is, some foods send signals to the brain that calm your appetite, making you eat less. On the other hand, some foods have a negative impact. Ice cream and pizza, for example, can make you feel hungry quickly, even after eating a large portion. Additionally, considering the health impacts of individual foods can complicate and narrow down the selection of suitable foods. Nonetheless, here are some types of food that are recommended to eat and will successfully protect you from appetite attacks.

1. Apples
Apples are high in fiber and contain a lot of water, which will fill your stomach and give you a feeling of fullness. It's recommended to eat an apple about half an hour before each meal. The amount of food consumed 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 usual. Plus, you won't feel hungry for at least three hours. So, if you eat an avocado for lunch, you'll have no problem lasting until dinner. Studies have shown that women felt 22 to 24% fuller.

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

4. Soup
All kinds of soups are incredibly important. They have few calories but take up a lot of volume in the stomach, reducing calorie intake during meals by about 20%. Soups are very beneficial and healthy for weight loss and are easy to digest.

5. Pickles
Pickles, sauerkraut, and other fermented foods help strengthen the connection between the gut and the brain. This means that the brain gets the signal that you're full faster, and fermented foods contain a lot of probiotics, healthy bacteria that aid digestion. Probiotics have been shown to reduce appetite, improve health, and are excellent for weight loss.

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

7. Eggs
Eating eggs for breakfast makes it easier to last until lunch. Studies have shown that if you eat 300 calories for breakfast, including 30 to 39 grams of protein (eggs, cheese, and sausages), you won't need a snack until lunch, and you'll consume up to 20% fewer calories throughout the day. Including eggs in lunch will extend the feeling of fullness until dinner.

8. Nuts
Nutritionists recommend eating a good breakfast, and three hours later, eating a handful of peanuts, hazelnuts, walnuts, almonds, or three tablespoons of peanut butter, and you'll feel full for the next 12 hours. Nuts also contain many other nutrients, positively affecting your health (the effect will be greater if you do this every day). Avoid combining nuts with sweet and salty flavors, as this can have the opposite effect, especially with salt.

9. Oatmeal
The most effective way to combat appetite is 100 grams of oatmeal mixed with 2 deciliters of milk. This mixture is high in fiber and protein, which strengthens the heart, regulates digestion, prevents dehydration, and is very healthy overall. It will eliminate hunger attacks. Oatmeal with milk is ideal for breakfast and dinner.

10. Water
Water is the only neutral food without calories, which prevents dehydration, improves mood, strengthens the functioning of internal organs... Tests have shown that a glass of water 10 minutes before a meal can "save" you 100 calories. It's good to know this when you're thinking about an afternoon snack next time.