Overcome Hunger’ instantly

Feeling ravenous can undermine a sensible diet in at least two ways. First, it can make you eat when you don't need any food—sometimes the feeling is the product of a bored or worried mind rather than an actual indication of hunger. Second, it's real enough to send you into an eating frenzy at your next meal.

By adopting a few smart strategies, you can make it through those moments of weakness—or prevent them from happening in the first place.

Calorie for calorie, nothing matches the satiating power of protein,That's why a morning dose of skim or low-fat milk or yogurt is key—it gives your breakfast a protein boost. A hard-boiled egg can do the same. If you're looking for a satisfying snack, Dannon's Light & Fit yogurt is a great snack option to help manage weight. If you really struggle with midmorning or afternoon hunger, try a Slim-Fast Optima shake for breakfast or lunch. It's formulated with a mix of protein, fiber and fat intended to keep hunger at bay. In the company's trials, the 190-calorie shake controlled hunger for nearly five hours.

 Fill up on fiber

Fiber takes up space in your belly without adding many calories, says Rolls. It also slows the rate at which food travels through your digestive system.

Fruits, vegetables, and whole grains all pack lots of fiber and a hefty dose of vitamins. Start your day with a bowl of oatmeal or whole grain cereal topped with fruit, add milk or yogurt, and chances are you'll make it to lunch without a trip to the vending machine.

 Go nuts!

A hormone called ghrelin stimulates appetite and makes your stomach growl.But just a handful of nuts can cause ghrelin levels to take a dive.

Calorically, the most dangerous part of a meal eaten out is the first 10 minutes when you arrive, famished, and clean out the breadbasket, says Oz. "If you eat a few nuts 30 minutes before dinner, your hunger will drop off dramatically," he says. "By the time you sit down for the meal, you'll be able to slow down, enjoy the food, and stop before you're stuffed."

 Take a brisk walk

Studies show that a little vigorous exercise can temporarily suppress hunger. "Before you decide to grab a snack, walk up a few stairs or stroll around the block," says Oz. You may find that you're no longer hungry. Or you might discover that you weren't hungry to begin with.

Even taking a few yogic breaths at your desk might be enough to unwind." Try breathing in slowly to the count of five, then exhaling for the same period of time. Repeat at least three times.

 Keep your hands busy

Choose a snack that slows down your eating and makes you work for the calories, says Oz, like edamame (soybeans) and pistachio nuts in the shell. And their high protein content makes them an especially satisfying choice.

 Soothe your taste buds

Sometimes hunger is simply a desire to taste something,With a minty taste on your tongue, "Your taste buds will be numbed and you won't want that slice of cheese or piece of cake,"