| August 30, 2013

Want to get more bang for your bite?

READ: 10 Foods That Pack on Pounds (and How to Enjoy Them Guilt-Free)

These foods do double duty — they help you blast fat and make you feel full longer, so you'll eat fewer calories.


78 calories each

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. 


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. 


59 calories each

An orange is one of the most satisfying grabs from the fruit bowl, thanks to all that fiber. Oranges were the highest-ranked fruit on the "satiety index," a list of 38 filling foods put together by Australian researchers. And fiber fights fat: People who eat more fiber have less flab. (Fab!) 


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.