"I can't believe I ate the whole thing." If you've ever felt like the guy in the old Alka-Seltzer commercial, stand in line: you are not alone. If you are a repeat offender, chances are, you are pushing the scale in the wrong direction and are in good company. Put simply, we weigh too much because we eat too much. We know the solution is moderation, now called portion control. Call it what you want, but it is quite easier said than done.

Perhaps we need to pay attention to satiety. If you keep on eating, beyond fullness, you obviously weren't satisfied. There are hundreds of reasons -- physiological, psychological, emotional, social -- that cue us when to eat and when to stop. The full, sated feeling that makes us stop doesn't always seem to kick in when it should.

This very subject is the focus of much research into foods and drugs that reach that satiety center of the brain. Books and diets, such as Volumetrics, Glycemic Index, and Better Choices, are based on the concept that there are certain foods that can help us to eat fewer calories. If I asked you what food gave you the most satisfaction, you might reply with foods such as macaroni and cheese, steak or chocolate ice cream. While they are satisfying, they are burdened with too many calories and track records of reckless portions. We want quantity and, satisfaction, with the fewest calories. Here are my top 10 satiety foods to give you the biggest bang for the fork.

Soup. The high water content of soup gives volume without calories, as long as you stay away from the fatty, creamy types. The heat and spoon slow down the intake, allowing for satiety before calorie overload.

Popcorn. The air-popped or light microwave type has puffy airiness that allows you to eat a lot for fewer calories. But stay on the safe side with the Orville Redenbacher Mini Bags for a 110-Calorie snack. And think twice before indulging at the movie theater. Their popcorn will set you back 500 calories for a small.

Fish. While steaks and fried chicken have it all over fish for sheer satisfaction, this lean source of protein will keep your calorie intake down as well as make you feel less likely to nibble later. Other lean protein options include chicken breast, pork tenderloin, low-fat cheeses and yogurt.

Bran cereal. A bowl of corn flakes will have you loitering in the kitchen an hour later, but the fiber in bran cereal, oatmeal, or whole wheat bread will last a bit longer. Besides its regularity-enhancing benefits, we are discovering the blood sugar-moderating and fullness power of fiber.

Tomato Juice. A great tip I received from someone watching her weight actually has some validity. Water or calorie-free beverages all satisfy at the moment but leave the stomach too soon for any lasting power. Thick liquids, like soups, stick around a while to stave off munchies. Try the low-sodium V-8 juice for a great antioxidant-infused, appetite-suppressant that won't run that blood pressure up.