Have We Found a Diet That Truly Works?

The answer, it turns out, may be a diet constructed from healthy foods that are especially satiating; that is, foods that create feelings of fullness and satisfaction. Nutrition researchers have discovered many such foods, which improve appetite control and decrease food intake, conditions necessary for sustained weight loss. A satiating diet includes foods that are high in protein (such as fish),; high in fiber (whole grains, for example) and high in fruits and vegetables. It contains healthy fats, such as the polyunsaturated fats found in avocados, and includes dairy products such as yogurt. Perhaps surprisingly, it might also include capsaicin, the substance that makes jalapenos and other peppers so hot.

https://blogs.scientificamerican.com/observations/have-we-found-a-diet-that-truly-works/?print=true