Foods that don’t have many calories yet make you feel full are the best choices if you are trying to lose weight. You get to eat a larger amount of food while still controlling your hunger. That may sound like a diet gimmick, points out an article on MayoClinic.com, but this is a real phenomenon called energy density. Not only will choosing these types of foods help you lose weight, but if you stick with them, you will be able to keep the weight from coming back.

Eggs

You don’t want to skip breakfast if you are trying to lose weight because you will probably be starving by lunchtime, causing you to possibly overeat. Eat eggs for breakfast sometimes. Eggs contain protein to help you feel full and may even prevent spikes in blood sugar, which can lead to cravings, according to the Good Housekeeping website.

Beans

Beans contain protein, which helps to keep you full and ward off cravings. And, they contain a natural appetite suppressant called cholecystokinin. Beans can also lower your cholesterol, according to Good Housekeeping.

Salad and Vegetables

If you eat out a lot, order the salad. Eating a salad before your meal means that you will probably eat less. The volume of salad typically makes people feel full enough that they won’t overeat, according to Good Housekeeping. During your meal, make sure you have vegetables such as broccoli, zucchini, asparagus or green beans, which are all low in calories but are all energy-dense foods.

Pears and Apples

Pears are a little better than apples at filling you up, but they are both good fruits to eat when you are trying to lose weight. Both fruits contain pectin fiber, according to Good Housekeeping, which decrease your blood sugar, meaning that you won’t want to snack as much.

Grapefruit

You might think grapefruit is an old-school suggestion for weight loss, but it works. Eat half a grapefruit before your meals or drink a glass of grapefruit juice three times a day to help you lose weight. Grapefruit reduces insulin levels, which helps you body turn calories into energy instead of fat.

Vinegar

If you want to have bread while you are trying to lose weight, eat it dipped in vinegar because vinegar could help you feel full longer. This is especially important if you eat white bread because vinegar can help stop the blood sugar increase that accompanies eating refined carbs. When your blood sugar rises, you tend to crave more food. In any event, whole wheat bread is a better choice than white bread.