A leading weight loss expert has revealed five key foods he regularly recommends to patients looking to feel fuller for longer and shed excess pounds—without counting calories or battling hunger.
Professor Franklin Joseph, a consultant physician and head of Dr Frank’s Weight Loss Clinic, says that feeling constantly hungry is often not a matter of willpower, but the result of the wrong foods on your plate.
“The key to eating less without struggling is choosing foods that keep you satisfied for longer,” Professor Joseph explains. “These five work with your biology, helping you feel full and in control, without needing to count calories.”
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He emphasises that weight loss doesn’t have to mean tiny portions or endless cravings. “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,” he added.
Here are the five hunger-fighting foods Professor Joseph recommends:
1. Oats
“Oats are one of the best foods for appetite control,” he says. “They’re packed with soluble fibre, which slows digestion and helps you stay fuller for longer.”
Oats also contain beta-glucan, which stabilises blood sugar and helps prevent energy crashes that lead to cravings.
2. Lentils and Beans
Lentils and beans are high in both fibre and plant-based protein, making them excellent for digestion and satiety.
“Meals with legumes lead to reduced hunger later in the day,” Professor Joseph notes. “They take longer to break down, stretch the stomach, and trigger the body’s natural fullness hormones.”
3. Crunchy Raw Vegetables
Carrots, celery, cucumbers, and bell peppers may not sound thrilling, but they are ideal for those trying to reduce calorie intake.
“Raw veg is high in volume but very low in calories,” he explains. “The crunch and chewing also help trigger satiety signals in the brain.”
4. Eggs
According to Professor Joseph, eggs are a breakfast powerhouse.
“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 outperform toast or cereal when it comes to keeping hunger at bay.
5. Air-Popped Popcorn
Surprisingly, popcorn makes the list when prepared the right way.
“When air-popped, popcorn is low in calories but high in volume,” he says. “It’s a great snack that feels indulgent but helps you eat less overall.”
By incorporating these foods into your daily routine, Professor Joseph believes weight loss can become more manageable, without the hunger or hassle.
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