Foods to stop hunger pangs

Here are the recommended Top 10 most filling foods if you're watching your weight or can't resist snacking.

Losing weight without feeling hungry sounds too good to be true, but researchers at Slimming World believe the secret lies in satiety, so choose these recipes which contain foods that fill you up the most and keep you fullest longest.

Lean meat

Protein is the most satiating macronutrient (more so than carbohydrate, fats or alcohol). Lean meat is primarily protein while much of the muscle tissue is water.

Tikka pork chops with Bombay-spiced sweet potato wedges

This delicious Indian-inspired dish is surprisingly low-fat and low-cal.

Honey-ginger chicken

Kids and adults alike will love this healthy recipe for sweet 'n' sticky Chinese-style chicken thighs.

Mushy peas

Good old mushy peas are high on the satiety index because they are low in fat, low in energy density, and high in carbohydrate, protein and fibre.

Potatoes with skins

Potatoes are full of starches which are digested and absorbed more slowly than simple sugars. When boiled they also absorb a lot of water, making them more filling and leaving the skins on means that the fibre content is higher too.

Vegetable chilli jackets

Beat the midweek blues with these comforting baked potatoes that just so happen to be good for you. Omit the crème fraîche so they're vegan friendly.

Oven-roasted chips

These home-made oven-roasted chips are less fatty than their fried cousins, and are sure to please everyone.

Noodle soup

Soup made with ramen noodles and tofu or Quorn (not instant noodles) contains all the ingredients to activate the satiety cascade. Generally a bowl of ramen noodles contains a lot of water, green vegetables and a source of protein (tofu or Quorn) as well as the starch-rich noodles. High fibre (whole wheat) noodles are best for satiety.

Chicken noodle soup with mint and lemon

A low cal, low-fat soup that is easy to make and comforting to eat.

Tuna chunks in spring water or fresh tuna

Tuna tinned in water or brine is virtually fat free. It is very high in protein which is great for helping you feel fuller for longer and fairly low in energy density.

Tuna, fennel and white bean salad

A healthy Italian salad recipe for an easy supper.

All beans including good old baked beans

All beans are high in protein, low in fat and sugar, high in fibre and high in moisture content. They take time to chew and digest and will fill you up for hour.

Baked beans

Home-made baked beans are simple to make and surpass the canned versions for taste and price. Make up a big batch and freeze in portions for up to 3 months.

Boiled wild rice

Wild rice is higher in fibre than white rice and when boiled is low in fat and high in moisture.

Basmati and wild rice with raisins and pumpkin seeds

A deliciously different veggie side dish: the rice provides carbohydrates, the pumpkin seeds are an excellent source of zinc, while the raisins add a touch of sweetness.

Eggs

Versatile eggs, boiled, poached, scrambled or dry fried are an excellent source of protein.

Perfect boiled egg

Eggs are a brilliant wholesome natural food – have one for breakfast to give you a proper start to the day.

Natural low fat yoghurt and skimmed milk soft cheeses

These are low in fat and high in moisture content and are a good source of protein. For a maximum effect on satiety and slimming effectiveness it is best to eat yoghurts with soluble fibres such as inulin and guar gum added to them and avoid those with added sugar.

Fresh fruit and vegetables

Fruit and veg are very low energy dense food and high in water content, low in saturated fat and a good source of fibre while containing some protein. From apricots to bananas and tomatoes to watermelon, filling up on unlimited amounts make fruit and vegetables the slimmer’s best friend.