Oats

Oats are one of the world's healthiest grains. They're a gluten-free whole grain that's packed with essential vitamins, minerals, fiber, and antioxidants. Oats and oatmeal offer numerous health benefits, including weight loss, decreased blood sugar levels, and a lower risk of heart disease.

Oats are a great way to add to your diet, not only are they low in calories, but they're also high in protein and fiber, which can help you feel satisfied. A 1/2-cup (40-gram) portion of dry oats contains just 154 calories, but it contains 5 grams of protein and 4 grams of fiber, all of which can help control hunger and appetite. Oatmeal increased feelings of fullness and lowered appetite and calorie intake at the next meal, according to aone research involving 48 adults. Another small study found both instant and old-fashioned oatmeal, when compared to a ready-to-eat breakfast cereal, significantly improved appetite control during a 4-hour period.