It might be a good idea to get some in your breakfast if you’re trying to cut down on food consumption. A study published in Nutrition Journal found that those who had half an avocado decreased their desire to eat by 40 per cent for three to five hours afterwards.

Yes, you can eat carbs! According to Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants, this is a preferred source of carbohydrates compared to white bread as it has a medium glycemic index – it keeps your blood sugar levels more stable and prevents hunger cravings.

Two slices only has 149 calories but is packed with 3.6g of coveted dietary fibre. It’s also versatile and can be eaten at breakfast or lunch as a sandwich or accompaniment to a hearty soup.

Gnaw on a bit of cocoa to curb your cravings for sweet, salty or fatty foods, reports a study by the University of Copenhagen. Another study from Netherlands also found that ladies who ate (or even smelled) dark chocolate claimed a reduction in appetite.

These keep us full for longer and are full of essential nutrients for good bones, skin, muscle and blood. According to Bonnie Rogers, the Nutrition Coach at The Nutrition Clinic, good options include grass-fed beef, organic chicken and eggs.

To work out how much protein you should have, Bonnie’s advice is to multiply your weight in kilos by 0.8 (if you’re not very active), 1.3 (if you’re active or pregnant) or 1.8 (if you’re extremely active). The resulting number is the grams of protein you should have per meal.

Jaclyn recommends tuna in steak or canned form. Per 100g, canned tuna in springwater has just 128 calories, with 23.6g of protein and 3g of fat, most of which is healthy omega-3 fatty acids which have been linked to weight loss.

You can also prepare it in many ways in a varied diet, she explains. Have it on its own, as a sandwich filling, a burger patty, or in fried rice.

Even when we have big bowls of salad, we sometimes feel hungry soon after, and it could be because of a lack of fat. This could be especially true if you’ve skipped out on the yummy stuff like croutons, cheese and a light drizzle of salad dressing. That’s not to say you should gorge on these. Fat keeps us satiated and prevents us from over-eating, but you should go for better and more nutritious choices like nuts, seeds and fatty fish like salmon.

Good fats that contain medium-chain fatty acids are used more easily as fuel by your body as energy, Bonnie explains. The key is to have them in moderation. Link your portion sizes to your level of activity – for example, a regular portion size of nuts for an adult is 10-12 nuts, or 1-2 tablespoons, overdo that and you might end up gaining weight instead!

Eating a ¾ cup serving of beans, peas, chickpeas or lentils daily could help you lose 0.34kg in about six weeks, reports a study in The American Journal of Clinical Nutrition.

The ingredients have a low glycemic index, which helps them break down slowly, increasing feelings of fullness by 31 per cent and lowering “bad” cholesterol by five per cent.

Leafy greens like kale, spinach and other Asian veggies are nutrient dense and very low in sugar, shares Bonnie. They’re a good way to “crowd out poor choices” in your diet. Celery is a good choice too, adds Jaclyn.

“It’s extremely low in calories – 16 calories per 100g, and it’s very crunchy and fibrous, which keeps you full longer and delays hunger. You can have it in the form of raw sticks as a snack, in soups, salads, and stir-fries to bulk up the dish without adding too many extra calories.

Eat apples to avoid having an apple shape, shares a US study. According to lead researcher Dr Victor Fulgoni, “adults who eat apples and apple products have smaller waistlines that indicate less abdominal fat, lower blood pressure and a reduced risk for developing what is known as the metabolic syndrome.”

Capsaicin in spicy peppers has been known to help with weight loss by preventing fat build up and stimulating proteins that break down fat. But there’s good news for those who can’t handle the heat.

Researchers at the UCLA Center for Human Nutrition found that the compound dihydrocapsiate (DCT), found in sweet non-spicy peppers like capsicums, also helps rev metabolism by as much as two times and improves burning of fat for fuel.

Text: Yuen Yi Ying/Shape

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