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I haven't tried it yet. Top yogurt with fibrous foods like raspberries 4 grams of fiber per half cup or a cereal such as Kashi Go Lean Crisp Cinnamon Crumble 9 grams per three quarters of a cup. Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to a study in Gastroenterology.

In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight, adds Roberts. Add apple chunks to oatmeal or salad, or slices to a turkey-on-whole-wheat sandwich. This movie-night fave is a low-energy-density food—for 90 calories, you could eat 3 cups of air-popped corn but just a quarter cup of potato chips.

Sprinkle on some red pepper. In a recent Purdue University study, people who added a half teaspoon of the spice to a meal felt less hungry. Sprinkle almonds on top of your bowl. Do what celeb chef Ellie Krieger, RD, does: They cause people to feel satiated and eat less at their next meal, according to a Penn State University study. Put ice and fat-free milk or yogurt in a blender, add in fruit and give it a whirl. This article originally appeared on Health. Which is better for you: Half cup of ice cream or 3 scoops of sorbet?

And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat. Real butter or spray on fake butter?