You see them everywhere — on TV, in magazine ads, on bus stop benches, and more. "Use this and lose weight!" It is usually either a meal replacement, or some kind of pill, or a glassful of some viscous liquid. But what are they? And do they work?

There are several approaches to appetite control. Protein is well-known to help curb a raging appetite, and so is fiber. These work in different ways, and they work well together.

Here is a way to use the benefits of both protein and fiber to help get control of your appetite. If you have been overeating for a long time, it may take a little while before this takes effect. That’s because you may be out of touch with your appestat, the part of the brain that tells you when you're full. But keep at it, and eventually you will feel satisfied with smaller amounts of food.

Chef Deb’s Slim-Stuff

• 1 Tbs* fiber powder (psyllium powder, flax meal, Metamucil, Benefiber, etc. Be sure it is very finely ground.)
• 1 scoop (4 Tbs) protein powder (whey, soy, rice, etc)
• 1 tsp erythritol, xylitol, Splenda, or other sweetener (or to taste)
• 6 - 8 oz juice or water

Blend all well, using blender or stick blender.
Drink immediately.

IMPORTANT NOTES:

1. Follow with a full glass of water. This is needed to ensure proper absorption.
2. Use 15 minutes before a meal, or between meals, or as a late-night snack to curb the munchies.
3. If starting with 1 Tbs (3 tsps) of fiber powder makes you feel gassy, try 2 tsps, or even 1 tsp, and increase gradually as you get used to it.