Choose a crisp apple over apple juice or applesauce. Whole fruit suppresses hunger more than drinks and sauces.

Apples

Fiber-rich beans are sluggish to digest. You'll feel full longer, which may prevent overeating.

Beans

Soup can help you eat less at a meal. If the soup is broth-based, chunky or pureed is fine. 100 to 150 calories per serving is ideal. Avoid cream and butter.

Soup

Chocolate cravings? Dark over milky. In one study, dark chocolate eaters afterwards ate 15% less pizza than milk chocolate eaters.

Dark Chocolate

You can increase the amount of vegetables you eat, continue eating the things you consider to be "cheat" meals, and reduce the number of calories you consume all at the same time.

Pureed Vegetables

Given their saturated fat, eggs and sausage aren't your only possibilities. Optional: Greek yoghurt with berries and nuts. Choose sugar-free yoghurt.

Yogurt with berries

Almonds, peanuts, walnuts, or pecans are terrific on-the-go snacks. Nut-eaters eat less at later meals, according to research.

Nuts

Check your prescription labels or contact your pharmacist or doctor before consuming grapefruit or grapefruit juice.

 Grapefruit

Greek or traditional yoghurt can help your waistline. Yogurt was the food most connected to weight loss.

Yogurt

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