Article in English: Fiber is a non-digestible complex carbohydrate that makes you feel full while consuming few calories. Fiber foods like oatmeal are excellent for diets because not only do they help you decrease your appetite they also provide sustained energy by regulating the release of insulin and blood sugar.  It is recommended to eat 14 grams of fiber for every 1,000 caloric intake or about 28 grams for a woman and 38 grams for men. If your goal is fat loss, then include large amounts of vegetables, legumes, and fruits that are high in fiber. Eat oatmeal for breakfast and you will survive until lunch without snacking. Oatmeal is slow-digesting and will keep you feeling full. A couple cups of Joe in the morning may boost your metabolism and suppress your appetite. However, for some people, coffee has the opposite effect. Learn how coffee affects your body and act accordingly. Coffee beans are packed full of caffeine and antioxidants that are easily absorbed by the body. It is estimated the impact begins within one hour after drinking a cup of coffee. Chocolate lovers rejoice. Get the dark chocolate bars that contain at least 70 percent cocoa because it has just enough bitterness to decrease your appetite.  Cocoa contains stearic acid which has proven to slow down digestion and make you feel full for a longer period of time. Mix your bitter dark chocolate with a cup of coffee to double the impact. Protein needs energy from calories to digest, which promotes hormones that suppress hunger. Proteins and fat provide the most appetite suppression due to prolonged blood sugar regulation. A diet high in protein and healthy fats creates a blood sugar environment which is stable and controlled. This will also impact future appetite and cravings. Consuming fats in moderation, although lower in its thermic effect, has the ability to make you feel full during dieting.  Replacing carbohydrates with lean protein by 15–30 percent, improved weight loss and reducing hunger. Casein protein, often found in protein powder supplements, is a...

Summary in Vietnamese:
Ăn nhiều chất xơ. Uống cà phê. Ăn sôcôla đen. Ăn thêm nhiều protein và chất béo. Thử nghiệm bằng carbohydrate. Uống đủ nước.