Sip This Sweet, Creamy Drink to Curb Appetite

Blueberry smoothie

Medically reviewed in September 2021

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

3 ways to eat healthy on a budget

video

3 ways to eat healthy on a budget
Here are some tips on stretching your grocery budget to include healthy choices.
Tabbouleh (Bulgur Salad)

article

Tabbouleh (Bulgur Salad)
Do you find yourself with leftover bulgur in the pantry but aren't sure what to make with it? Your taste buds won’t be let down with this nutritious a...
8 Easy Ways to Make Over Your Barbecue

slideshow

8 Easy Ways to Make Over Your Barbecue
Boost the healthfulness of your cookout without sacrificing flavor.
Braised chicken thighs

video

Braised chicken thighs
What are the health benefits gained by consuming organic food?

video

What are the health benefits gained by consuming organic food?
Watch as Nutritionist Kate Geagan discusses the health benefits gained by consuming organic food vs. prepared or packaged foods.