OILY FISHES like sardines, tilapia, mackerel, salmon and milkfish (bangus)
These oily fish varieties contain high amounts of omega-3 fatty acids, which are not only good for your heart, but can make you feel fuller, too.
A study from Iceland reported that people who ate salmon felt more satisfied compared to those who didn’t eat fish.
Researchers believe that foods high in omega-3 fatty acids increase the body’s levels of leptin, which is a hormone that tells our brain that we are already full.
The study’s findings have been corroborated by other studies, which show that eating a fatty fish meal can make you feel fuller two hours after the meal.
Try to eat oily fishes (4 ounces size) three times a week.