We should eat food that have low Glycemic Index (GI), GI is a measure to speed and the amount of which food is release sugar into the blood stream. The higher the number of GIs in the food, the lower the satisfaction that gained.
From 20 studies that had been published between 1977 and 1999, 16 researches indicate that foods with low GI can give satisfaction which is gained from eating and reducing hunger afterwards. Besides potatoes, other rich-protein foods that also have very low GI are including beans, lentils, and most of fruits and vegetables.
Eating Breakfast, breakfast in the morning for most of the people can help prevent overeating during the day. This phenomenon is studied formally in the research that is published in the Journal of Nutrition. This study shows that people who consume more food at night, averagely consuming more calories than people who eat large portions for breakfast.
So in order to have a natural appetite, make sure that you do not forget to have breakfast. Eat just a little bit, not too much. When we are hungry, it is difficult for us to control what we eat and how much. Eating between meals and eat a little bit of nuts or fruit in the afternoon can make us eat more healthy afterwards.
Also, eating regularly is also associated with the low levels of insulin (a hormone that can cause weight gain by stimulating the production of fat).
Carbohydrate breakfast such as refined cereals, white bread, toast, and rice will lead to increased of blood sugar levels in a sudden, which causes the body releases a sufficient amount of insulin will take the excess of sugar in the blood supply and turn it into fat supply. The result is a decrease of sugar level in blood and a desire to eat more carbohydrate.