10 Foods That Prevent Overeating at Brunch | Brunch Time

Balance out brunch time with these smart side dishes and add-ins.

Faced with the prospect of gluttonous brunch—or even a big dinner later in the day—many of us decide to make up for it by skimping on foods we don’t deem necessary to our indulgences. But you may actually consume fewer calories during or after your brunch if you nosh on any of these foods. So go ahead and get these items on the table, too, and you’ll be able to skip the self-loathing, belly-bloated hangover.

1. Oatmeal

“Oatmeal also contains some protein that, when combined with flax seeds or walnuts, will provide the full spectrum of essential amino acids that are required for adequate protein intake and satiety,” says Minchen.

2. Peanut Butter

Adding the protein and fiber-filled spread to your breakfast can help control cravings for up to 12 hours, according to a 2013 study in the British Journal of Nutrition. Yup, 12 hours! Sounds like the ideal thing to eat if you don’t want to go overboard during a Sunday roast.

3. Berries

“Berries are high in fiber and water, making them a valuable addition to a filling breakfast,” notes Minchen. “Fiber and water act together as natural appetite suppressants and blood sugar balancers, so they keep your energy going strong.”

4. Avocado

Avocados are rich in monounsaturated fats, which help ward off hunger and boost feelings of satiety. A 2013 study published in Nutrition Journal found that eating fresh avocado with lunch can decrease the desire to eat by 40 percent in the hours after the meal.

5. Chia Seeds

Boasting about 5 grams protein and 10 grams fiber in just two tablespoons, chia seeds are a filling and energizing breakfast addition, says Minchen.

6. Eggs

Believe it or not, the science checks out: 25 percent of the calories in eggs are burned just by digesting the eggs themselves. Plus, the protein-packed breakfast staple suppresses ghrelin, the hunger hormone.

7. Apples

Apples are rich in fiber and loaded with water, which makes them a filling and satisfying way to manage appetite, explains Minchen. “They are excellent baked in the oven with some cinnamon or eaten raw with a tablespoon of peanut butter smeared on top.”

8. Cinnamon

The spice is rich in polyphenols, powerful antioxidants that may improve insulin sensitivity and, in turn, our body’s ability manage hunger cues. Add it to your oatmeal, smoothies, or toast.

9. Hummus

A study published in the journal Obesity found people who ate a single serving a day of chickpeas (the main ingredient in hummus) reported feeling 31 percent fuller than their counterparts who didn’t eat the beans.

10. Water

Dehydration can be common on the weekends because we aren’t in our usual routine of sipping on it during work. Make sure to drink plenty of water during brunch so that you can prevent dehydration-related fatigue, cravings, and overeating.