Congratulations! You have decided to lose weight but fear that you cannot control your appetite.

There are several foods and beverages you can turn to that will not wreck your weight-loss efforts.

They are what I call appetite-control foods and they make your stomach feel as if it is full. But, you are really filling up with foods that contain fewer calories or carbohydrates. I use this approach in a weight-loss plan created by Herbalife International that is remarkably effective at appetite control.

Soy protein shakes

Soy protein shakes provide an excellent low-calorie meal replacement drink. Here is a simple recipe I recommend. Combine 8 ounces of unsweetened soy milk, with 2 tablespoons of Herbalife Formula No. 1 protein shake powder. Add a slice of papaya, or half of an apple and blend. Avoid meal-replacement drinks that contain lots of sugar, carbohydrates and not enough protein.

At a recent Atlanta conference, Dr David Heber, obesity expert and head of the Center for Human Nutrition at UCLA, presented research which showed that meal-replacement shakes are more effective that conventional weight-loss diets.

Fresh clean water

Water is a powerful appetite suppressant. If you drink an eight-ounce glass of water when you start feeling hungry, it suppresses your appetite. If you have a full glass and have the discipline to wait 10 minutes, you will find that your appetite is either completely gone or dramatically reduced.

Green tea

Green tea, distinctly different from the black tea found in regular tea bags, is an excellent beverage for weight control. It not only controls appetite but stimulates the body's metabolism to burn fat, enhances energy levels, offers protection from several cancers and is useful for hypertension and circulatory disorders.

Green tea even help persons who eat excessively when depressed or stressed. It contains a powerful relaxant called treanine that interrupts the urge to eat. I recommend a green tea concentrate that can be had hot or cold with natural sweeteners.

Vegetables

Vegetables like lettuce, cabbage, pak choi, field greens and other leafy vegetables contain few calories. Eat an unlimited quantity of any green leafy vegetables or cucumber or carrot sticks. They are 'free' foods that are rich in vitamins, minerals and cancer-fighting substances while at the same time filling your stomach.

You can make a salad and add a low-calorie dressing like home-made olive oil and vinegar. Avoid commercial salad dressings that boasts of being low-fat and cholesterol-free but contain MSG, high-fructose corn syrup and other unhealthy ingredients.

Apples

Eat any variety of Jamaican or American apples you can find. They contain some calories and carbohydrates but are high in fibre. That will stop you from eating far more calorie-rich foods.

Apples contain vitamins, minerals and anti-cancer agents.

Protein snacks

Protein snacks like roasted soy nuts, almonds, cashew, protein bars and drinks, boiled eggs, natural yoghurt and cottage cheese can control appetite.

Fibre

Swallow a couple of fibre tablets before your meal. This creates a feeling of being full. I recommend a suppressant which the fibre has been 'activated' to trap and eliminate any excess fat in your meal. Be careful to drink plenty of water when taking them, because without enough water, they can slow up your digestive system.

Herbs

A combination of several herbs is usually better than a single one for appetite control. These include green tea, astragalus root, yerba mate, celery seeds, fennel, parsley, alfalfa, liquorice, cayenne, hawthorn and ginger.

They are far safer that weight loss drugs. Unfortunately, the United States Food and Drug Administration has banned ephedra, an excellent weight-loss herb widely used for centuries by the Chinese.

You may email Dr Tony Vendryes at vendryes@mac.com or listen to An Ounce of Prevention on Power 106 FM on Fridays at 8 p.m.