Eat an Apple a Day
If you do one thing to regulate your appetite, eat a high-fiber diet, notes Judy Caplan, R.D., spokesperson for the Academy of Nutrition and Dietetics. "Fiber-rich foods break down slowly and turn off your brain's response to food," she explains. Plus, fiber stabilizes blood sugar levels, which determines how hungry you get. Adding 14 extra grams of fiber to your daily menu can reduce calorie intake by 10 percent. The fiber in apples and citrus are especially effective in helping the stomach feel full.
Choose the Right Carbs
What do beans, lentils, green bananas and cold potatoes have in common? They're rich in resistant starch, a carbohydrate that skips through the stomach undigested and gets fermented in the large intestine. This process releases an acid that makes the body use stored fat (i.e., love handles) for fuel. What's more, resistant starch deals a debilitating, temporary blow to the appetite, keeping you full for about an hour afterwards.
Add a Splash of Vinegar
To thwart between-meal hunger pangs, add a couple of tablespoons of vinegar to a carbohydrate-rich meal. Acetic acid lowers the glycemic index of carbs, which will keep them from spiking your blood sugar levels.
Indulge in Dark Chocolate
Seeking solace in comfort food? Choose dark chocolate. According to Zuckerbrot, dark chocolate tones down emotional food cravings because it floods the brain with endorphins, a chemical that elicits feelings of happiness and calm.
Pick Red Hot Chili Peppers
Spicing up your daily diet with chili pepper can help you eat less, but it's no panacea, notes Glassman. Research shows that red pepper dampens the appetite in relation to how uncomfortably hot you think your food is.
Bulk Up (Your Plate, That Is)
The secret to feeling full while eating less: tricking your brain into thinking you ate a big meal. According to Barbara Rolls, Ph.D., one of the preeminent experts on satiety and author of "The Ultimate Volumetrics Diet: Smart, Simple, Science-Based Strategies for Losing Weight and Keeping It Off," size matters. Instead of shrinking your portion sizes, eat foods that take up a lot of room on your plate but have fewer calories per bite. These are foods with a high water content, such as broth-based soups, salads, fruit and vegetables. Eat these foods first, before your main meal.
Go Nuts for Pine Nuts
Dial down your appetite with a sprinkle of pine nuts. According to Zuckerbrot, their heart-healthy oil, pinolenic acid, packs a one-two punch for weight loss: It stimulates the release of a hormone that suppresses the appetite and slows down how quickly food leaves your stomach, keeping you full for longer.