Pile on the Protein
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.