5 foods that can make you full but are not fattening

If you're dieting or trying to cut calories, you're familiar with the struggle to find healthier, less-calorie alternatives to your favorite snacks or meals that won't make you feel too deprived. The key is to opt for more natural alternatives, and those that do not come pre-packaged, but you also have to consider: just because it's natural, does it mean it's not fattening? Here are some foods that you can nibble on that are guaranteed to keep you satiated, without the guilt.

1. Oatmeal

Oatmeal is a breakfast food powerhouse with its long list of health benefits. It has fiber, which cleans up your intestines, and natural compounds that keep your heart healthy. But aside from that, oatmeal keeps you satiated for a longer period of time, thanks to its fiber content.

Additionally, oats are proven to be beneficial to those who want to lose weight. Web MD reports that according to a study from the University of California, Berkeley, people who ate breakfast had a lower body mass index (BMI) than those who skipped the meal (further proving that breakfast is indeed important), and that those who consumed oats had a lower BMI than any other breakfast-eating group.

2. Apples

Like oats, the secret natural ingredient in apples is the fiber, which has 3.5 grams per serving. Karen Langston, a certified nutritionist and board member of The National Association of Nutritional Professionals told Shape that apples are great for weight loss because it is a low-calorie, vitamin and mineral-rich food that helps maintain your blood-sugar level, thereby helping you keep your cravings at bay. Web MD also reports that women who added three small apples to their diet each day lost around 2 lbs more in 10 weeks more than dieters who did not include apples in their diet.

3. Eggs

"Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can’t make itself," Joy Dubost, RD, spokesperson for the Academy of Nutrition and Dietetics told TIME. "Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite."

The best thing about eggs? You can make variations of omelettes with your favorite vegetables to pack more punch into your meal.

4. Vegetables

Speaking of vegetables, cucumbers, carrots, zucchini, celery, broccoli and cabbage are also great for dieters thanks to its water and fiber content. Tanya Zuckerbrot, RD, author of "The Miracle Carb Diet: Make Calories & Fat Disappear—with Fiber!," told Men's Fitness: "Fiber also adds bulk to foods, which gives you the satisfaction of chewing, plus the feeling of a full stomach."

5. Broth-based soup

Barbara Rolls, PhD, author of The Ultimate Volumetrics Diet told TIME: "Soups have a high water content, which means they fill your stomach for very few calories. Once in the stomach, fiber and water activate stretch receptors that signal that you aren’t hungry anymore."

Broth-based bean soups are great because they contain high levels of fiber and resistant starch, carbs that slows down the release of sugar into the bloodstream. You can also opt for lentils, black-eyed peas, or kidney or naby beans.