Fill Up .....Not Out! ( According to a recent article in Women's Day Magazine by Julie Meyer, R.D.)

Guess what made number one? If you said, Apples....Pop a sauce pan on your head and call yourself Johnny Appleseed!

An apple a day may keep the fat pants away. The apple is a perfect snack...with a high water content and both kinds of weight busting fiber: soluble which helps prevent blood sugar spikes that lead to cravings, and insoluble, which helps fill you up. "A medium apple is about 85 % water with 5 grams of soluble fiber, making it a snacking powerhouse."

EGGS: A great source of protein which may be key to keeping you full. A recent study found that when people ate 2 eggs for breakfast, they took in more than 400 fewer calories over the next 24 hours than when they ate bagels. " The study poroved that eating eggs induce highter satiety and keeps people fuller for longer."

Cauliflower: When you are trying to lose weight, non-starchy vegetables such as cauliflowe are one of the few foods that can be eaten in unlimited quanties. It contains Vitamin C ( a key factor in how much fat is burned during physical activity) as well as cancer fighting elements.

Lowfat Yogart: Dieters eating 3 servings of yogart daily lost as much weight as their non-dieary eating counterparts. "Calcium combined with other bioactive compounds found in dairy products slows down the process of making fat and increases fat burning, especially around the belly."

Oatmeal: Mom was right all these years! Breakfast is the most important meal of the day. Just eating breakfast can make you slimmer. In a 6 year survey, it was discovered that those that ate breakfast had a lower BMI index than people who skipped breakfast and those that ate cooked cereal had a lower BMI that any other breakfast eating group. Oatmeal helps you stay fuller longer, since it is packed with fiber and is a good source of protein.

Peanuts: Peanut eaters end up eating less over the course of the whole day and are more likely to maintain weight, even if given as many peanuts as they want. Who knew?

Soup: Adding two 10 ounce servings of a broth based soup each day can almost double the amount of weight lost in a 6 month period. Adding water into a food makes it more filling than drinking water separately. "The water in the soup adds volume to a meal and helps you feel fuller, without extra calories."

Fish: Fish tops oatmeal and vegetables in the satiety Index ranks. Steamed white fish such as Halibut or cod are the number one most filling foods out of 38 common foods.

Bulgur: High fiber grains is a great substitute for white rice or pasta.

Salad: Women who eat a salad before a pasta lunch ate fewer calories for the whole meal than those just digging into the pasta.