Include a Serving of Healthy Fat
"While protein and fiber help fill you up in the short term, adding some fat (15 grams or so) will help KEEP you full for longer," Marci explained. Adding avocado, nuts, seeds, or a drizzle of olive oil can help stretch out that full feeling.
According to Jodi G. Dalyai, MS, RD, who works for a Los Angeles-based healthcare provider, "When a decent portion of your daily calories (20 to 25 percent) come from fat, you fill up on healthy, less-processed foods, curbing appetite. And when your appetite is controlled, you are less likely to choose processed carbs, i.e. snack foods and sweets, which add calories."