Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
Beans
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it's broth-based.
Soup
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate
Dark Chocolate
You can add more veggies to your diet, enjoy your foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower.
Pureed Vegetables
In a study of a group of obese young women, those who started the day with 35 grams of protein that’s probably way more than you’re eating felt fuller right away.
Yogurt with berries
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals
Nuts
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.