Searching for a single «miracle food» for weight loss is pointless. Lasting satiety comes from combining the right foods on your plate, nutritionist and endocrinologist Yulia Gracheva explains. She recommends adding simple, affordable sources of protein to everyday meals to help curb hunger and make it easier to stick to a diet.
According to Gracheva, some foods help you feel full for longer — and lettuce leaves alone won’t do the trick. Eggs top her list.
Eggs for breakfast
«Eggs are a simple source of protein and are easy to prepare. It makes far more sense to eat them for breakfast than to have just coffee and a crispbread, only to find yourself hungry again an hour later,» she says.
Cottage cheese and Greek yogurt
Gracheva’s second category includes cottage cheese and Greek yogurt, both of which provide protein. Adding berries, fruit, nuts or seeds can make these foods more flavorful and satisfying.
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Legumes for protein and fiber
Chickpeas, beans and lentils are the third group on the list.
«They contain both protein and fiber — a very effective combination for staying full,» Gracheva says.
Potatoes — but not french fries
The nutritionist also recommends potatoes, while emphasizing that she does not mean french fries. Boiled or baked potatoes can be part of a satisfying meal, especially when served with protein and vegetables.
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Fish as a versatile protein source
Fish rounds out the list. Rich in protein, it pairs well with potatoes, rice and vegetables.
«The key is not to look for a single food to satisfy hunger. It is the entire plate that creates a sense of fullness. Dietary variety plays an important role here, and, above all, one should not overeat,» Gracheva says.