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Dieting is challenging because it’s difficult to combat hunger. But if you eat satisfying foods that contain protein and fiber, you can lose weight without feeling deprived. Nutritious foods can help you feel full for hours. If you want to eat less and lose weight without the traditional pain of dieting, try some of these super foods.

Potatoes
Research has shown that potatoes are the number one food on the satiety index. Potatoes contain complex starch molecules that are difficult to digest, which keeps you feeling fuller longer. But you won’t pack on the pounds, since a medium potato only contains 170 calories. This super food also delivers 5 grams of protein and 3 grams of fiber.

Apples
Apples can be a filling, affordable snack for dieters. For about $1, you get 100 calories with 6 grams of fiber and plenty of antioxidants. A study from Washington State University found that Granny Smith apples also support healthy gut flora, which can help increase satiety.

Almonds
Almonds are a great on-the-go snack. Research has shown that people who eat this super food throughout the day consume fewer calories during meals. A small, 1-ounce handful gives you 160 calories. Almonds are also packed with vitamin E and other important nutrients that can improve the appearance of your hair, skin, and nails.

Lentils
Lentils have been a dietary staple for thousands of years. This super food may also be a great choice for dieters. Research has shown that beans are as satisfying as beef. In a study published in the Journal of Obesity, participants felt 31 percent fuller after eating 1 serving of lentils when compared to control meals that contained quick-digesting carbs like bread and pasta.

Lemons
Lemon juice adds flavor to water, salads, and fish without adding extra calories. Some people find that the fiber in this super food banishes food cravings. Lemons may also help balance pH levels in your intestines, which can aid digestion and weight loss.

Greek yogurt
High protein dairy foods like Greek yogurt may help you feel full. A study published in the Journal of Appetite found that participants who consumed a 160-calorie portion of Greek yogurt stayed full longer when compared to the control group. Researchers believe that the acids released during the fermentation process may increase satiety.

Eggs
Two large eggs contain 140 calories and provide 12 grams of protein. Eggs have a complete amino acid profile, meaning that they deliver each of the 9 amino acids your body needs, but can’t manufacture. A study published in the Journal of Nutrition Research showed that people who eat eggs for breakfast feel less hungry for approximately 24 hours.

Avocados
There’s nothing more satisfying that a rich, creamy avocado. This super food is packed with healthy plant-based fats that reduce inflammation. Plus, avocados contain 14 grams of fiber. A study in the Nutrition Journal showed that half an avocado reduced the desire to eat by approximately 40 percent for 3 hours. Avocados also facilitate the absorption of vital fat-soluble nutrients.