There are foods and drinks you can eat to fight off your cravings. PICTURE: Supplied

No matter how steadfast the resolve, even the strictest dieters will crave naughty treats from time to time.

But according to a registered nutritionist, you can eat and drink to beat the cravings to make sure you stick to you diet plan.

From sipping vinegar, drinking ginger tea and even eating a few squares of dark chocolate, these are the foods and drinks that will curb those hunger pangs and cure you of your desperation for a bag of crisps or a sweet treat, according to Rhiannon Lambert.

1. Apple cider vinegar

'Studies suggest that this vinegar can reduce blood sugar levels, preventing sugar cravings,' says Rhiannon.

'Adding vinegar to meals high in carbohydrates can increase feelings of fullness, making people eat 200-275 fewer calories for the rest of the day.

A study in obese individuals showed that daily vinegar consumption led to reduced belly fat, waist circumference, lower blood triglycerides and weight loss.'

Warning: don't drink it neat. It's best to add this vinegar to meals or heavily dilute it with water before you sip it.

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2. Eggs

'Adding more protein to your diet can increase the feeling of fullness,' says Rhiannon.

'In fact, studies suggest you eat less at your next meal, and cravings are kept at bay.

'One weight loss study compared two breakfasts identical in calories: the first had an egg based start to the day and the second had bagels. The participants who had the egg breakfast lost 65 per cent more weight and 16 per cent more body fat over the eight-week study period.'

3. Dark chocolate

'One 2011 study found that the bitterness of dark chocolate helps decrease your appetite and diminish cravings for sweets.

'Try and opt for 85 per cent dark chocolate.'

4. Wholegrains

'A high fibre intake stretches the stomach, slows its emptying rate, and influences the release of fullness hormones.

'Fibre-rich whole grains can also help reduce hunger and keep you feeling full.

'Try and opt for wholegrain breads, brown rice, brown rice and grains such as quinoa as a base to any meal.'

5. Chickpeas

'They are a source of vegetarian protein and again, they're rich in fibre,' comments Rhiannon.

'Recent studies suggest that by adding fibre-rich beans, peas, chickpeas and lentils to your meal, you can increase feelings of fullness by as much as 31 per cent, compared to equivalent meals that aren’t based on beans.

'Try snacking on hummus and crudités at work.'

6. Ginger

Ginger is known for its many health benefits including reducing nausea, inflammation and muscle pain, but some studies suggest it can reduce hunger too.

'Try a ginger tea after dinner for multiple benefits.'

7. Oats

'Oats are a good source of fibre and protein, which is broken down slowly, keeping you feeling full for longer.

'The fibre in oats known as beta-glucans thicken in water, forming a gel-like substance that sits in the gut, reducing any hunger pangs.'

8. Mackerel

Omega-3 fats, particularly those found in fish and algae oils, have the ability to increase levels of the fullness hormone leptin.

'Salmon isn’t the only fish containing omega-3. Try mackerel for a change at breakfast or tuck into some tuna steak at dinner.'

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9. Water

'When your body loses too many fluids, you can become dehydrated.

'Unfortunately too many of us are not drinking enough water on a day-to-day basis and we often confuse thirst with food cravings.

'If you feel the urge to grab a specific item of food, try drinking a glass of water and wait a few minutes.

'You may find that the craving fades away, as you were just thirsty. In fact, recent research has reported that people who drink two glasses of water immediately before a meal eat 22 per cent less than those who don’t drink any water.'

10. Yoghurt

'High protein snacks are great for curbing cravings as they do not affect blood sugar levels.

'This means steady blood sugar levels, and that cravings are kept away.

'Greek yoghurt in particular is a great option and has been shown to decrease hunger more effectively than high-fat crackers or a high-fat chocolate snack.'