#6 – Soup
Soup helps to control your portion sizes when you have it as a snack or an appetizer. According to a study by Pennsylvania State University, subjects that ate a bowl of chicken rice soup before lunch, reported to eat 100 calories less than when they were given a of water or a chicken casserole as an appetizer.
If you are trying to cut weight, go for broth-based soups loaded with chunky veggies vs. creamy, high-fat soups. The act of chewing will also help trick your body into feeling fuller for longer. If you are having soup as a meal, make it complete by adding starch like barley, noodles, or rice and proteins like meat or beans.