It's two hours after you just ate lunch and you are hungry again. Maybe you are craving a candy bar or something else that is going to go straight to your waistline. The problem happens when you don't feel full after eating a meal, you are more likely to overeat, which means extra pounds on the scale. I have some good news for you! There are certain nutrients and foods that can help curb your appetite to keep you feeling full longer.

Here are the top five ways to feel full without overeating, according to the Institute of Food Technologists:

1. Protein

Adding one protein to breakfast everyday could contribute to improved satiety and diet quality. In addition, eating a high-protein afternoon snack that contains soy can help you improve your appetite control. Proteins containing whey, soy, pea and egg all contribute to a feeling of fullness.

2. Whole grains and fiber

Substituting whole grain bread for refined wheat bread will help lessen feelings of hunger, make you feel full and quench a desire to eat more. Oats will help increase your appetite-control hormones for up to four hours after a meal, whereas rice-based foods will not.

3. Eggs

Eggs are one of the densest proteins in the non-meat category. It has been shown that eating one egg at breakfast will help reduce hunger between meal times.

4. Almonds

The healthy fats in almonds decrease hunger and improve dietary vitamin E intake. You can eat 1.5 ounces of dry-roasted, lightly salted almonds every day to help satiate your hunger without increasing body weight.

5. Pulses

As part of the legume family, pulses include dried peas, edible beans, lentils and chickpeas. They are very high in protein and low in fat and are proven to contribute to a feeling of fullness.