There is a lot of evidence that bulk or, fiber reduces appetite. So increase the quantity with higher-fiber foods like fruits, vegetables, whole grains, and beans. These foods also tend to possess a high water content, which helps keep you feeling full. Have a bowl of broth or vegetable-based soup (hot or cold) for a main course, and you will probably find yourself eating fewer total calories at that meal. Creamy or high-fat soups needn't apply for this job stick with the low-cal, high-fiber choices like minestrone or vegetable-bean type soups.

 

Crunch your appetite away with an enormous salad

A study found that when people had an oversized (three cups), low-calorie (100 calories) salad before lunch, they ate 12 per cent fewer calories during the meal. After they had a smaller salad (1 1/2 cups and 50 calories), they ate 7 per cent fewer calories overall. To make a similar salads utilized in the study: Toss romaine lettuce, carrots, tomatoes, celery, and cucumbers together, and top with fat-free or low-fat dressing. But beware the fatty salad! Eating a high-calorie salad, even a smaller one, can encourage us to eat more calories at the meal than if we ate no salad whatsoever.

 

Stay the course

A bit of variety in our meals is nice and even healthful. But having several courses during a meal can lead you down the incorrect path. Adding an additional course to your meal (unless it is a low-calorie salad or broth-type soup) usually increases the entire calories you consume for that meal.

 

Sour away the hunger pangs

An orange or grapefruit each day helps keep appetite away. Research suggests that low-calorie plant foods that are rich in soluble fiber -- like oranges and grapefruit help us feel fuller faster and keep blood sugars steady. this will translate into better appetite control. Of the 20 most well-liked fruits and vegetables, oranges and grapefruits are highest in fiber.