1. Beans
Inexpensive, filling, and versatile, beans are a great source of protein. Beans are also high in fiber and slow to digest. That means you feel full longer, which may stop you from eating more.
2. Soup
Start a meal with a cup of soup, and you may end up eating less. It doesn’t matter if the soup is chunky or pureed, as long as it’s broth-based. You want to keep the soup to 100 to 150 calories a serving. So skip the dollops of cream and butter.
3. Dark Chocolate
Want to enjoy chocolate between meals? Pick a square or two of dark over the milky version. In one study, chocolate lovers who were given dark chocolate ate 15% less pizza a few hours later than those who had eaten milk chocolate.
4. Pureed Vegetables
You can add more veggies to your diet, enjoy your “cheat” foods, and cut back on the calories you’re eating, all at the same time. When Penn State researchers added pureed cauliflower and zucchini to mac and cheese, people seemed to like the dish just as much. But they ate 200 to 350 fewer calories. Those healthy vegetables added low-cal bulk to the tasty dish.
5. Nuts
For a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans. Research shows that when people munch on nuts, they automatically eat less at later meals.
6. Apples
Skip the apple juice and the applesauce and opt instead for a crunchy apple. Whole fruit blunts appetite in a way that fruit juices and sauces don’t.
One reason is that raw fruit has more fiber. Plus, chewing sends signals to your brain that you’ve eaten something substantial.
7. Yogurt
Whether you prefer Greek or traditional, yogurt can be good for your waistline.
A Harvard study followed more than 120,000 people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss.
That doesn’t prove that yogurt caused weight loss, but it stood out among other foods.
8. Grapefruit
Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.
Shop Smart
Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.
Finally eating three meals a day vs. snacking all day is easier to lose weight because you can stop fixating on food. When thoughts of food constantly enter your mind, you want to eat more of it. Live your life between meals, and allow yourself to not be constantly nagged by the pantry to come back for more!
Download PROVIDE A MEAL app and feed someone today! 
