No one likes a slimming bore. But most of us do need to watch what we eat to keep our weight in check. Here are simple ways to make yourself feel full without overeating - and without having to announce to the world that you are on a diet.

Start the day as you mean to go on

Try porridge...

It contains beta-glucan, a soluble fibre that helps to slow down digestion while gently and slowly raising your blood sugar levels, making you feel full for a good three hours.

...a couple of eggs

Studies show that women who have two eggs a day for breakfast eat 400 calories fewer over the rest of day. A new study also shows that two eggs a day will not raise your cholesterol - so long as you do not have family-related raised cholesterol.

...or maybe grapefruit

Research also has shown that people who have a grapefruit with every meal lose an average of almost 4lb over 12 weeks without making any other changes to their diet. Scientists say that this is because the fruit lowers insulin levels, so making you feel less hungry - which means that you eat less of your meal.

Soup or salad as a starter

Have a bowl or mug of vegetable soup as a starter at lunchtime or dinner. This can help you shave 100 calories off the rest of the meal - presumably because you feel full. Eating a mixed salad has a similar effect.

Pack in the protein first

When you start your main course, go first for a few mouthfuls of the protein - chicken, tuna, beef or tofu - because it has a rapid and particularly satiating effect. Then move on to a few mouthfuls of vegetables. By the time you get to the potatoes, rice or pasta, you may find yourself wanting smaller servings and not craving seconds.

Wholegrains are more filling

Lower glycaemic index and wholegrain versions of carbohydrates are more filling (for example, new boiled or sweet potatoes, basmati rice and wholegrain pasta) because they take longer to digest.

Eat almonds instead of snacks

If you're a seasoned snacker, replace your usual nibbles for a handful of almonds. The nuts have more calories than, say, a low-fat yoghurt or an apple because they are high in protein and oils, but these help to reduce your appetite over the day, so lowering your overall food consumption.

Slow down when you eat

Putting your knife and fork down between mouthfuls gives your stomach the 10 minutes it needs to begin to register a sense of fullness. Your weight might drop without a single moment of deprivation.

Amanda Ursell is the Times nutritionist

www.amandaursell.com

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