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Eat High Quality Carbohydrates Potatoes, yams, and oatmeal provide much longer lasting energy than simple sugars. These complex carbohydrates have larger chains of sugars in them and require more time to be broken down for use in the body. This is the reason that you fell full much longer after having a good meal than you would after a meal of just junk food. In addition, these bonds between the sugars require energy to be broken down, so they are not as ready to be stored as fat.

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