Calorie for calorie, nothing matches the satiating power of protein, says Barbara Rolls, PhD, professor of nutritional science at Pennsylvania State University and author of The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories. That's why a morning dose of skim or low-fat milk or yogurt is key—it gives your breakfast a protein boost. A hard-boiled egg can do the same. If you're looking for a satisfying snack, try Dannon's new Light & Fit Crave Control yogurt, which contains additional protein and fiber to help control appetite. If you really struggle with midmorning or afternoon hunger, try a Slim-Fast Optima shake for breakfast or lunch. It's formulated with a mix of protein, fiber, and fat intended to keep hunger at bay. In the company's trials, the 190-calorie shake controlled hunger for nearly five hours.
If you'd rather tame your appetite with something savory, wrap a slice of turkey or lean ham around a carrot stick or apple section. "One slice has minimal fat compared to the protein it delivers," says Rolls.