Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Hunger is a normal part of weight loss, but the key is knowing what to eat so you feel satisfied without overdoing calories. Foods rich in protein and fibre may help you stay fuller for longer, while nutrient-dense choices like fruits, vegetables, and whole grains can provide volume without excess energy.
Instead of ignoring hunger, which often backfires, it’s about picking smart options that keep you energised and aligned with your goals. In this article, we’ll explore practical, evidence-based foods and snacks that can curb hunger while supporting steady weight loss.
When you’re trying to lose weight, it’s tempting to just cut calories, but your body still needs key nutrients to stay healthy, maintain energy, and support metabolism. Focusing on nutrient-rich foods helps you feel fuller for longer, preserve muscle mass, and prevent nutrient deficiencies.
Protein: Keeps you full and supports muscle maintenance. Protein-rich foods like lean meats, eggs, dairy, and legumes also help regulate appetite hormones and boost metabolism.
Fibre: Slows digestion, promotes satiety, and supports healthy blood sugar levels. High-fibre foods like vegetables, fruits, whole grains, and beans help prevent overeating.
Healthy fats: Essential for hormone production and brain health. Sources like olive oil, avocado, nuts, and fatty fish improve satiety and help your body absorb fat-soluble vitamins.
Complex carbohydrates: Provide slow-release energy to fuel workouts and daily activity. Opt for whole grains, sweet potatoes, and legumes to avoid blood sugar spikes.
Iron: Supports oxygen transport and energy production. Lean meats, spinach, and legumes help prevent fatigue, which can otherwise hinder workouts.
Calcium: Important for bone health, nerve function, and muscle contraction. Low-fat dairy, fortified plant milks, and leafy greens are great sources.
Vitamin D: Works with calcium to maintain strong bones and supports immune function. Sun exposure and fortified foods or supplements can help maintain levels.
Magnesium: Supports muscle function, energy production, and nerve signalling. Nuts, seeds, and leafy greens are rich sources.
Potassium: Helps maintain fluid balance, nerve function, and muscle contraction. Include bananas, potatoes, and beans to meet daily needs.
B Vitamins (especially B6, B12, Folate): Crucial for energy metabolism and red blood cell production. Sources include eggs, dairy, whole grains, and leafy greens.
When hunger hits, choosing nutrient-dense foods can keep you satisfied, support metabolism, and prevent overeating. Studies show that meals high in protein and fibre can improve satiety and help maintain overall calorie control.
Lean meats, poultry, fish, eggs, low-fat dairy, Greek yoghurt, and cottage cheese provide essential amino acids to preserve muscle and boost satiety. Protein-rich foods can reduce the secretion of hunger hormones and support weight management during calorie restriction.
Beans, lentils, peas, whole grains, cruciferous vegetables, apples, carrots, and air-popped popcorn slow digestion, stabilise blood sugar, and keep hunger at bay. Dietary fibre has been consistently linked to longer-lasting fullness and lower total daily calorie intake.
Nuts (almonds, walnuts, pistachios), seeds (chia, flax), avocado, and oily fish provide long-lasting energy, support hormone function, and enhance nutrient absorption. Studies suggest that including healthy fats in meals can improve satiety and reduce the likelihood of overeating, though their effects on long-term energy intake and overeating are less consistent.
Keep pantry-friendly options, such as canned tuna, beans, or boiled eggs, on hand. Light snacks like cucumber slices with hummus or apple slices with peanut butter satisfy cravings without excess calories. Research indicates that whole-food snacks are more filling and help prevent mindless snacking compared with ultra-processed options.
Meals and snacks prepared at home using minimally processed ingredients help you control portion sizes, avoid hidden sugars, and maintain overall diet quality. Observational studies show that people who cook at home more frequently have better dietary quality and healthier body weight .
Eating fewer calories doesn’t mean going hungry. With the right strategies, you can stay satisfied, maintain energy, and prevent cravings while still supporting weight loss.
Protein is the most filling macronutrient and helps maintain lean muscle during calorie restriction. It was mentioned earlier that studies show that higher protein intake increases satiety hormones and reduces hunger, making it easier to stick to a diet.
Vegetables, legumes, fruits, and water-rich foods like soups or salads fill the stomach with fewer calories. Fibre slows digestion and stabilises blood sugar, which helps prevent overeating.
Refined carbs and ultra-processed foods often lead to quicker hunger spikes and cravings. Emphasising whole foods like grains, vegetables, and lean proteins supports steady energy and appetite control.
Small portions of nuts, seeds, avocado, or olive oil can enhance satiety and slow digestion, helping you feel full longer. The key is portion control, as fats are calorie-dense.
Even nutrient-dense foods can contribute to excess calories if eaten in large amounts. Structured meals and snacks, eaten slowly and mindfully, improve hunger regulation and help maintain energy throughout the day.
Feeling hungry while trying to lose weight doesn’t have to derail your progress. Choosing nutrient-dense foods high in protein, fibre, and healthy fats helps you feel satisfied, stabilise blood sugar, and prevent overeating at later meals. Minimally processed, home-cooked meals and smart snacks provide essential vitamins and minerals, support metabolism, and make sticking to your calorie goals more manageable.
Combining protein, fibre, complex carbs, and healthy fats in meals and snacks, paying attention to portion sizes, and prioritising whole foods allows you to manage hunger effectively without feeling deprived. With these approaches, you can stay full, maintain energy, and keep your weight loss journey sustainable, showing that eating when you’re hungry can be part of a smart, balanced plan.
Still feeling hungry even while eating healthy foods? Learn how smarter food choices can stop hunger from sabotaging your progress and discover proven solutions for breaking through weight-loss plateaus. Read more here.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.