According to Health magazine’s contributing Nutrition Editor Cynthia Sass, MPH, RD, “one of the biggest challenges when you’re trying to lose weight is combating hunger and the desire to eat.” So what do you do to avoid overeating? Simply eat filling foods that are rich in fiber, protein, and plant-based fat. These nutrients prolong the rate at which your body digests and absorbs nutrients, making you feel full longer. Here are some surprisingly healthy foods that will help satisfy your urge to eat:

1. Potatoes

Although it is commonly believed that potatoes cause cravings and weight gain because they have a high glycemic index, research suggests otherwise. In a study published in the 1995 edition of European Journal of Clinical Nutrition, potatoes surprisingly ranked highest on the satiety index. The potential reason: potatoes contain resistant starch, which are complex starch molecules that we can’t digest. While potatoes were unpopular during the low-carb craze, they’ve recently regained favor for their nutritional value: a medium spud contains approximately 168 calories with 5 grams of protein and 3 grams of fiber.

2. Hemp Hearts

Hemp, a legal relative of marijuana, turns out to be quite healthy. Hemp hearts, which are also known as hemp seeds, actually contain more protein and fiber than chia or flax. Additionally, hemp hearts contain a complete essential amino acid profile, as well as essential fatty acids such as omega-3. Try sprinkling some hemp seeds on top of oatmeal, yogurt, and salads, or blending them into a smoothie.

3. Kimchi

Fermented foods like kimchi, a spicy pickled cabbage, contain probiotics that support digestion. And when your gut’s in good shape, so is your health: in a recent study published in the Proceedings of the National Academy of Science, researchers found that “maintaining healthy bacteria levels in the gut improves the functioning of the gut lining, and may help reduce fat mass, inflammation, and insulin resistance.”

4. Lemons

Lemons contain pectin fiber, which helps prevent hunger cravings. According to dietitian Ashley Koff, RD, “lemons are also an alkaline-forming food that helps promote an optimal pH in the intestines.” Some believe that having an ideal intestinal pH level can boost digestion and weight loss, although these ideas haven’t yet been validated by scientific research. Try adding the juice and pulp of lemons in your ice water or on your fish for hardly any calories.

5. Eggs

Containing just 140 calories, two large hardboiled eggs can provide 12 grams of complete protein, which means they contain “all 9 essential amino acids that your body needs but can’t make itself.” In a study published in Nutrition Research, researchers found that dieters who ate eggs at breakfast felt less hungry of a full 24 hours and consumed fewer calories throughout the day. Scientists also discovered that eating eggs helped stabilize participants’ blood sugar levels.

6. Lean beef

Beef’s fattening, right? Wrong. At least not lean cuts of beef, such as sirloin, tenderloin, and top round. These cuts are actually rich in protein and provide a complete amino acid profile, making them extremely filling. A 4 oz. portion of sirloin steak contains only 200 calories and a whopping 32 grams of protein. But try to limit yourself to one serving a week because even lean cuts of red meat contain quite a bit of saturated fat, which has been associated with heart disease, cancer, and type 2 diabetes.

7. Avocado

Sure, avocado is rich in fat, which may make some dieters shy away from it, but it’s the good kind of fat. The plant-based fatty acids that avocados contain have been shown to temper the effects of arthritis and lower the risk of heart disease. Additionally, just half an avocado contains 7 grams of fiber. A study published in Nutrition Journal found that eating half an avocado with participants’ lunches increased their satisfaction by 26 percent and decreased their food cravings by 40 percent for three hours. The reason: avocado increases the absorption of fat-soluble nutrients, making it filling as well as delicious.

8. Popcorn

Fact: popcorn is a whole grain. That’s right. Four cups of popcorn contain just 150 calories and 3 grams of fiber and protein each. What makes those cups particularly satisfying isn’t hunger-quenching chemicals, but sheer volume: popcorn takes up a lot of space in your stomach. In one study, researchers found that eating popcorn reduced dieters’ food cravings and helped them stay on their weight-loss plan.