Go ahead and ruin your appetite by eating a spoonful of peanut butter 20 minutes before dinner.
Research has shown that snacking on peanut butter is an effective way to control hunger without weight gain. How? Because peanut butter is tops for giving us a feeling of fullness. A study showed that subjects who snacked on peanut butter were shown to self-adjust their caloric intake spontaneously and did not add extra calories to their daily diets.
Source: International Journal of Obesity