Here's a creamy treat that can help knock both your appetite and calorie count straight to the ground: a fruit-and-yogurt smoothie.
In a recent study, that's exactly what happened to people who were fed a midmorning snack of yogurt spiked with extra protein and fiber. Not only did they eat a much smaller lunch than normal, but also their appetites shrank by 16 percent. Why? Because the protein/fiber combo has two things going for it when it comes to appetite control: Protein helps dampen the production of hunger hormones while fiber slows digestion. The two mechanisms together keep people feeling full and satisfied longer. (Here's another food combo that'll take a swipe at your appetite.)
A smoothie isn't the only way to get protein and fiber. There are plenty of tasty, low-calorie ways to add both elements to any meal or snack. For example, eat beans with your whole-grain rice, add nuts and berries to cereals or yogurt, or spread a little peanut butter onto high-fiber crackers. You can also add wheat germ to smoothies or oatmeal for a quick protein-and-fiber hit. A quarter cup of wheat germ adds almost 7 grams of protein and almost 4 grams of fiber.