By Shaun Chavis
Want to get more bang for your bite? These foods do double duty—they help you blast fat and make you feel full longer, so you'll eat fewer calories.
Eggs
An egg's not only a nutritional powerhouse, it's also loaded with protein that satisfies. Eat eggs for breakfast; they'll curb your appetite enough that you'll have about 330 calories less than usual throughout the rest of the day.
Bonus tip:For a healthy fried egg, brush a nonstick skillet with a smidge of oil or cooking spray. You'll get crispy edges without much fat.
Dark chocolate
170 calories for 1 ounce
Just one more reason to indulge: nosh on dark chocolate and you'll eat less at your next meal, according to research from the University of Copenhagen.
Why? Compounds in chocolate slow down digestion and make you feel full longer. A small piece of chocolate (aim for the size of a business card) can also curb your cravings for salty, sweet, and fatty foods.
Pine nuts
95 calories for 1/2 ounce (about 84 nuts)
Move over almonds! The heart-healthy fatty acids in pine nuts boost satiety hormones that make you feel full, according to Korean researchers. The same fatty acids also keep belly fat at bay.
Cheese
76 calories for 1 ounce
Go for fresh goat cheese or feta for a dose of conjugated linoleic acid (CLA)—it helps you feel full and burn more fat. Cheeses from grass-fed animals have the most CLA, so buy ones labeled "grass-fed."
Skim milk
86 calories for 1 cup
Most of us think of milk as kids' stuff, but it boasts grown-up benefits. Milk's proteins (whey and casein) can make you feel more satisfied than sugary drinks. CLA in milk fights fat, too.
Potatoes
161 calories each
High-carb spuds often get a bad rap, but they deserve to be a dieter's BFF. Three times as filling as a slice of white bread, potatoes top all of the foods on the satiety index. Plus, the resistant starch in potatoes help your body burn fat, too.
The secret to losing weight? Fill up on foods that contain water, like these fruits and veggies.
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