Eggs

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.

鸡蛋不仅是营养丰富的动力室，还富含人体所需的蛋白质，早餐吃一个鸡蛋可以抑制你的食欲，那么你这一整天将会减少330卡路里的热量摄入。

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.

小贴士：要想吃健康的煎蛋，在不易粘的锅底刷上或喷上少许油，这样煎出来的蛋脂肪少而且松脆。

[page]

 

Dark chocolate

170 calories for 1 ounce

Nosh on dark chocolate and you'll eat less at your next meal, according to research from the University of Copenhagen.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.

哥本哈根大学的研究表明，吃黑巧克力可以让你下一餐少吃一点。黑巧克力里的复合物可以降低消化速度，让你的饱腹感持续更久，一小块黑巧克力（一张名片大小）可以抑制你对含盐类、糖类和脂肪食物的渴望。

[page]

 

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."

新鲜的羊乳酪含有共轭亚油酸，它能帮助你产生饱腹感，同时燃烧更多脂肪。食草类动物奶酪所含共轭亚油酸最丰富，所以记得买那些标注“食草类动物”乳酪吧。

[page]

 

Oranges

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.

因为富含纤维，橘子是最能产生饱腹感的水果之一。在一项澳大利亚研究人员的研究中，橘子在38项产生饱腹感的食物中位列榜首。纤维可对抗脂肪，而且食用含纤维的食物越多的人，肌肉松弛现象更少。

[page]

 

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.

含碳水化合物的马铃薯总是得不到青睐，但实际上它们是减肥者的上上之选。在一项研究中，马铃薯产生的饱腹感是一片白面包的三倍，他在饱足感排行上位列第一。另外，马铃薯中所含的淀粉也能帮助身体燃烧脂肪。