A weight loss expert shared the five foods he recommends to anyone wanting to feel full for longer and shed pounds
A doctor has shared a list of food he recommends to patients hoping to lose weight. He tells patients to eat more of five specific foods if they want to feel fuller for longer and shed pounds.
Professor Franklin Joseph, consultant physician and head of Dr Frank’s weight loss clinic, says constantly feeling hungry isn’t a sign of weakness. Instead, he said it’s often down to what’s on your plate, not what’s missing from it.
The expert said: “The key to eating less without struggling is choosing foods that keep you satisfied for longer. These five work with your biology, helping you feel full and in control – without needing to count calories.”
Prof Joseph added: “Eating less doesn’t mean eating tiny portions. It means choosing foods that help you stay satisfied. That’s how you lose weight without constantly battling hunger.”
Professor Joseph recommends adding five foods to your diet if you’re always reaching for snacks. These include:
Oats
He said: “Oats are one of the best foods for appetite control. They’re packed with soluble fibre, which slows digestion and helps you stay fuller for longer.”
The beta-glucan in oats also stabilises blood sugar, preventing energy crashes that trigger cravings.
Lentils and beans
High in both fibre and plant-based protein, lentils and beans are digestion-slowing powerhouses. The expert added: “Meals with legumes lead to reduced hunger later in the day.
“They take longer to break down, stretch the stomach, and trigger the body’s natural fullness hormones.”
Crunchy raw vegetables
Carrots, celery, cucumber and peppers might not sound exciting – but they’re secret weapons for anyone trying to eat less. He added: “Raw veg is high in volume but very low in calories.
“The crunch and chewing also help trigger satiety signals in the brain.”
Eggs
He said: “Eggs are incredibly satisfying thanks to their high protein content. Starting the day with eggs – boiled, poached or scrambled – can reduce how much you eat for the rest of the day.”
Studies show eggs beat toast and cereal when it comes to staying full.
Air-popped popcorn
Surprisingly, popcorn makes the list – as long as it’s not drenched in butter or sugar. He added: “When air-popped, popcorn is low in calories but high in volume. It’s a great snack that feels indulgent but helps you eat less overall.”