1. Eggs. Eggs, which are full of protein, will help you feel fuller longer for longer. A study found that those who ate two scrambled eggs (with two slices of toast and a reduced-calorie fruit spread) consumed less for the next 36 hours than women who had a bagel breakfast of equal calories. Other research has shown that protein may also prevent spikes in blood sugar, which can lead to food cravings.

2. Beans. Cholecystokinin, a digestive hormone is a natural appetite suppressant, is present in beans. There's also some evidence that beans keep blood sugar on an even keel, so you can stave off hunger longer. Heart-health bonus: High-fiber beans can lower your cholesterol.

3. Salad. Control that calorie intake by starting with a large salad (but hold the creamy dressing). The secret, say researchers, is the sheer volume of a salad, which makes you feel too full to pig out. Health bonus: A study published in the Journal of the American Dietetic Association found that people who ate one salad a day with dressing had higher levels of vitamins C and E, folic acid, lycopene, and carotenoids (all disease fighters) than those who didn't add salad to their daily menu.

4. Green tea. Antioxidants called catechins are what help speed metabolism and fat burning. In a recent study, participants who drank a bottle of oolong tea mixed with green tea catechins lost weight, boosted their metabolism, and had a significant drop in their body mass index. Health bonus: The participants also lowered their (bad) LDL cholesterol.

5. Pears. They're now recognized as having more fiber, thanks to a corrected calculation by the U.S. Food and Drug Administration. At six grams (formerly four grams) per medium-size pear, they're great at filling you up. Apples come in second, with about three grams per medium-size fruit. Both contain pectin fiber, which decreases blood-sugar levels, helping you avoid between-meal snacking.

6. Soup. A cup of chicken soup is as appetite blunting as a piece of chicken. Why? Researchers speculate that even the simplest soup satisfies hunger because your brain perceives it as filling.

7. Lean beef. It's what's for dinner, or should be, if you're trying to shed pounds. The amino acid leucine, which is abundant in proteins like meat and fish as well as in dairy products, can help you pare down while maintaining calorie-burning muscle. Eating anywhere from nine to 10 ounces of beef a day on a roughly 1,700 calorie diet helped the women lose more weight, more fat, and less muscle mass than a control group consuming the same number of calories, but less protein. The beef eaters also had fewer hunger pangs.

8. Olive oil. Fight off middle-age pounds with extra virgin olive oil. A monounsaturated fat, it'll help you burn calories. It works just as well in salad dressings, as a bread dip, or for sautéing.

9. Grapefruit. It's back! A 2006 study found that eating half a grapefruit before each meal or drinking a serving of the juice three times a day helped people drop more than three pounds over 12 weeks. The fruit's phytochemicals reduce insulin levels, a process that may force your body to convert calories into energy rather than flab.

10. Cinnamon. Sprinkle it on microwave oatmeal or whole-grain toast to help cure those mid-afternoon sugar slumps. Health bonus: One USDA study showed that just a quarter teaspoon of cinnamon a day lowered the blood sugar, cholesterol, and triglyceride levels in people with type 2 diabetes.

11. Vinegar. It's a great filler-upper. Researchers found that people who ate bread dipped in vinegar felt fuller than those who had their slices plain. The probable reason: Acetic acid in the vinegar may slow the passage of food from the stomach into the small intestine, so your tummy stays full longer. Vinegar can also short-circuit the swift blood-sugar rise that occurs after you eat refined carbs such as white bread, cookies, and crackers.

12. Tofu. It seems too light to be filling, but a study showed that tofu does the job. Researchers tested it against chicken as a pre-meal appetizer for 42 overweight women, and the participants who had tofu ate less food during the meal. The secret: tofu is an appetite-quashing protein.

13. Nuts. Yes, they are fattening: a handful of peanuts is about 165 calories. But research shows that people who snack on nuts tend to be slimmer than those who don't. Health bonus: walnuts contain omega-3 fatty acids. And researchers at Loma Linda University recently found that eating 10 to 20 whole pecans daily can reduce heart disease risks.

14. High-fiber cereal. Studies show that you can curb your appetite by eating a bowl for breakfast. A study showed that those who'd had the highest-fiber cereal ate less than those who didn't have as much fiber in the morning. Try General Mills Fiber One (14 grams per serving) or Kellogg's All Bran With Extra Fiber (13 grams per serving).

15. Hot red pepper. Eating a bowl of spicy chili regularly can help you lose weight.  The magic ingredient may be capsaicin, which helps suppress appetite.


WebMD Feature from "Good Housekeeping" Magazine