Put down that light yogurt, it may be making you fat. As it turns out, a number of foods that are commonly thought to be great for weight loss can actually stimulate the appetite. As noted by Marjorie Nolan, R.D., and National Spokesperson for the American Dietetic Association, who gives us the "skinny" on foods that can trigger hunger and sabotage your diet.

1. Light yogurt

The blast of sweet (often artificial) flavor causes the stomach to start producing gastric juices. With only four to six ounces of yogurt and no fat in a typical container, the body doesn't have enough food to digest, leaving the tummy rumbling for more.

Better choice: The creaminess and high protein content of plain, low-fat Greek yogurt. Add fruit and a sprinkle of cinnamon for flavor. If you choose the non-fat variety, add a tablespoon of sunflower seeds for crunch and satisfaction—the fat in nuts and seeds is slow to digest so a small serving keeps you feeling full.

2. Puffed cereal with skim milk

The combo of skim milk and puffed cereal has too few calories to keep you energized for long. Many dieters reach for puffed cereal because it looks filling in a big bowl. However, the low fiber content leaves you wanting more soon after breakfast. Puffed cereal also has a high glycemic index, which causes blood sugar to drop after an initial boost of energy.

Better choice: Rolled or steel cut oats. Oatmeal is high in fiber, which makes it a satisfying breakfast. Add a few table-spoons of fruit if you need something sweet. You can use organic berries of any type (blueberries, raspberries, strawberries, or blackberries. You can also add some raisins or craisins, but be careful not to use too many because they are high in sugar. Cooking your own plain oatmeal and adding some fruit is much more nutritious than using pre-sweetened packets. Cook oats with some milk if you would like or stir in a tablespoon of almond butter for even more stick-to-your-ribs goodness.

3. Big green salad with low fat or fat free dressing

The typical dieters' lunch of a salad with low fat dressing can have a boomerang effect on the appetite. It's full of fiber and visually filling but the low protein and fat content won't satisfy for long. Stay away from fat-free dressings, which are loaded with sugar.

Better choice: Add three to six ounces of lean protein such as lean beef, chicken, fish or beans (the leaner the choice, the more you can eat) to your salad bowl.

4. Rice cakes

One rice cake=good, four rice cakes=overindulgence. And that's about how many it will take to feel truly satisfied. Low in fiber with a high glycemic index, these classic diet snacks won't leave your tank full for long.

Better choice: Spread a tablespoon of almond butter onto a rice cake for a more balanced nosh. Or choose whole grain crackers with a spread or small portion of cheese for fiber and carbs plus protein. In our Cleanse I recommend that you use Wasa rye or flax crackers as an alternative to some of the usual crackers that would contain a much higher glycemic load and possibly trans-fats.

5. Chewing gum

A little stick of gum is a stealth saboteur. While some chewing gum advocates say that it can stave off snacking, this burst of flavor gets the gastric juices flowing. The act of chewing revs the digestive system even more, preparing it for a meal which isn't fourthcoming. releasing gastric juices and enzymes that won't have any work to do but tell your brain to send some. If you want an express ticket to the all-you-can-eat buffet, chomp on some gum.

Better choice: We all have our munchy days, so if you are just looking for something to keep your mouth busy, a piece of fruit, or raw veggies are a safer bet.

6. Diet soda

Like gum, the sweet flavor wakes up the digestive process which stimulates the appetite with no nutritional pay off . Caffeine and carbonation may dampen your hunger pangs for a short time only to have them come roaring back along with an energy slump. If that's not enough to make you rethink your daily fix, a study carried out by the University of Texas Health Center in San Antonio showed that people who consumed diet soda had a 70-500% increase of abdominal fat over ten years compared to those who didn't drink diet soda. Not to mention the fact that we don't even yet understand how some of the artificial sweeteners will affect our overall health in the long run.

Better choice: Drinking a hot beverage can slow down the appetite and allow you to think through your craving. Also, sometimes thirst signals are confused with hunger, so you may just need hydration. Non-caffeinated herbal teas won't cause an energy crash.

7. Apple

Yes, apples are great for you—they contain lots of vitamins and fiber, but a single apple is not a balanced snack. If you don't eat anything else with your afternoon apple, you may overeat at dinner.

Better choice: Apple with 5-10 almonds or a cheese stick, or as much as I hate to repeat myself, some almond butter on an apple is a great way to not only get some Great nutrition, but also stave off that hunger with some wonderful protein. Add a few more calories to your snack so you won't be ravenous later

8. Low-calorie frozen entrees

Light frozen entrees contain little fiber and only about half the calories you will need to feel satiated. They are also loaded with salt. If you don't think that you have another option, think again!

Better choice: If you are too busy to cook, try an "assembly based meal." Roast chicken from the deli, some salad bar vegetables, and a piece of fruit add up to a quick, healthy dinner.

9. Fat-free graham crackers or other baked goods

People who are watching their weight tend to automatically reach for food labeled "fat free" assuming it is more diet-friendly than the regular version. However, when manufacturers make fat-free foods, they often up the sugar, and-or salt content to make up for the loss of taste. Check the nutritional information on the back--the light versions sometimes contain more calories and salt.

Better choice: Regular cracker with the addition of some cheese or once again almond or cashew butter. Our "Cleanse Graduates" know that Wasa rye crackers, or some of the organic crackers like the flax crackers that I mentioned earlier or "Mary's Gone Crackers",  are a good "cheat" for you. A small indulgence such as one of these types of crackers or square of quality high-cocoa dark chocolate keeps things interesting and won't break the bank calorie-wise. Boredom is the enemy of dieters and causes people to fall of the wagon. "You are better off eating real food and more calories and feeling physically and emotionally satisfied, than eating 'diet food' and being hungry in an hour."

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