We all know the drill. 

You have a wrap or salad for lunch, and then one hour later you're reaching for the biscuit tin in the office.

And we all know that you can't have just one biscuit… goodbye calorie count for the day!

Well, according to new research, a handful of walnuts can help curb your cravings and make you feel fuller for longer.

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Researchers from the University of Georgia found that the nut contains high amounts of polyunsaturated fats which help prevent over-eating.

Nutritionist, and author of the study, Professor Jamie Cooper, said: "Appetite hormones play an important role in regulating how much we eat.

"These findings tell us that eating foods rich in polyunsaturated fats, like those found in walnuts, may favourably change appetite hormones so we can feel fuller for longer."

bowl, food, healthy

The study examined 26 young adults. They were all asked to spend a week eating a diet rich in polyunsaturated fats, and another week eating a diet rich in saturated fats.

The study found that when eating the former, there was a significant decrease in hunger levels overall.

Polyunsaturated fats can also be found in oily fish, but you can't have a tub of fish sitting on your desk now, can you?

We'd suggest bringing in a small lunchbox full of walnuts, or even incorporating them into your salad one or two days a week.