Sip This Sweet, Creamy Drink to Curb Appetite

Blueberry smoothie

Here's a creamy treat that can help knock both your appetite and calorie count straight to the ground: a fruit-and-yogurt smoothie.

But not just any old fruit-and-yogurt smoothie. Pick a recipe filled with fiber and protein. Research shows that a fiber-and-protein-rich snack at midmorning keeps appetite under control, so you eat a smaller lunch later -- a good 274 calories smaller!

An Appetite-Curbing Combo

In a study, that's exactly what happened to people who were fed a midmorning snack of yogurt spiked with extra protein and fiber. Not only did they eat a much smaller lunch than normal, but also their appetites shrank by 16 percent. Why? Because the protein/fiber combo has two things going for it when it comes to appetite control: Protein helps dampen the production of hunger hormones while fiber slows digestion. The two mechanisms together keep people feeling full and satisfied longer.

Roads to More Protein and Fiber

A smoothie isn't the only way to get protein and fiber. There are plenty of tasty, low-calorie ways to add both elements to any meal or snack. For example, eat beans with your whole-grain rice, add nuts and berries to cereals or yogurt, or spread a little peanut butter onto high-fiber crackers. You can also add wheat germ to smoothies or oatmeal for a quick protein-and-fiber hit. A quarter cup of wheat germ adds almost 7 grams of protein and almost 4 grams of fiber.

More On

Does drinking water cause bloating?

video

Does drinking water cause bloating?
Drinking a lot of water does not directly cause bloating, but it can exacerbate bloating if you are eating too much salt, or not eating enough potassi...
Alcoholics Anonymous Is the Best Way to Quit Drinking, Study Finds

article

Alcoholics Anonymous Is the Best Way to Quit Drinking, Study Finds
Heavy drinking is a top cause of U.S. deaths. See how A.A. can help you sober up—plus three tips to cut back on drinking.
5 Fall-Inspired Muffins That Are Actually Healthy

slideshow

5 Fall-Inspired Muffins That Are Actually Healthy
Your favorite autumn flavors—apple, pumpkin, cinnamon and more—baked into an easy and delicious morning meal.
How should I buy food in bulk if I want to be healthy?

video

How should I buy food in bulk if I want to be healthy?
It takes a combo of self-control and strategy to not bulk up at bulk stores. In this video, registered dietitian Frances Largeman-Roth explains which ...
Quick & healthy: Mexican bowl recipe

video

Quick & healthy: Mexican bowl recipe