As the weather outside turns crisp, soups and stews make hearty fall appetizers or main dishes. Soups are a great go-to food when trying to lose weight, Mendez says. “Including complex carbohydrates such as beans or rice, vegetables in soups, combined with the broth, allows the carbohydrates to absorb more fluid in the gut and expand, further contributing to satiety,” Mendez says. And several studies have shown eating broth-based or vegetable soup before a main course can help you consume fewer calories overall. Just be sure to keep them low calorie by avoiding cream bases or too many noodle ingredients. (We love this recipe for a lean, but hearty, beef stew).