How the brain controls appetite is still a mystery and until that mystery is solved many theories are being tested to try and control appetite. It seems that appetite regulation is the result of a complex mix of compounds produced by the body. In 1994 scientists discovered a so-called appetite-control hormone called leptin. Neurochemicals called neuropeptide Y and melanocortin-4 receptor are also believed to be appetite-controlling compounds, and factors such as seratonin levels are thought to play a role.

In an attempt to control these compounds, many diet drugs were developed -- some more effective than others, and some safer than others. As you mention in your question, the best method for appetite control is a natural one.

You should address true hunger not by masking it with appetite suppressants but by satiating it with the most satisfying, least caloric food possible. Interestingly, it was discovered through research that the foods people felt best satisfied their hunger were those with the most volume or bulk.

Therefore, it seems that the best way to control your appetite is with a food that is high in bulk and low in calories. For example, eat a large salad and drink a glass of water before your main meal. This will do the job better than bread -- as is so often offered right away at a restaurant.

Researchers at the University of Sydney developed a "satiety index" by cataloging foods based on how full volunteers felt after eating a controlled number of calories of each. A report published in the newsletter "Environmental Nutrition" in February 1996 says that the food that people found most satisfying were those high in fiber, particularly fruits. Calorie for calorie, apples and oranges were more filling than bananas, and potatoes topped the list for the fullness factor. Other foods high on the list were whole grains and high-protein foods like fish. Surprisingly, foods high in fat were the least filling and came in low on the satiety index. It seems that the volunteers reached the calorie limit for foods high in fat and sugar before theyd eaten enough to satisfy. The least satisfying foods for the calories were bakery products, especially white bread, doughnuts and cakes. Popcorn was the best snack food for satiety.

All of this research seems only to reinforce the recommendation to base your diet on fruits, vegetables and whole grains.

You may still be able to be a big eater with a hearty, healthy appetite, as long as you use the most satiating foods to satisfy it. Choosing nutritious, low-fat, high-fiber foods will not only do your hunger a favor, but it will also help your health and aid in controlling your appetite and weight.