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The Food That Helps You Feel 31% Fuller

Just one daily serving can cut cravings and aid weight loss.

Afternoon hunger pangs and midnight cravings are some of the hardest things about staying on track with a new eating plan. The key to success: eating foods that are going to make you feel satisfied, so you're not distracted by a growling stomach. Turns out, beans, peas, chickpeas, and lentils are some of the best foods to get the job done.

According to a research review published in the journal Obesity, people felt 31% fuller, on average, after eating 160 grams (that's between 3/4 cup and 1 cup) of these foods—collectively called "pulses"—compared to a control group. Just one serving daily can lead to better weight management and weight loss.

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Because beans, peas, chickpeas, and lentils are low on the glycemic index, they digest slowly and help keep energy and hunger levels stable. Plus, pulses are rich in protein and can take the place of animal protein (and bad fats like trans fat) in your diet.

Not sure how to prepare these filling foods? Check out:

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