雞蛋

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.
想給你的食物來點重磅刺激？以下這些食物將有雙重功效哦，它們可以幫你甩掉贅肉，并且產(chǎn)生飽腹感，那樣你攝入的熱量就會減少很多啦。

Eggs
雞蛋

78 calories each
78卡/個

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.
雞蛋不僅是營養(yǎng)豐富的動力室，還富含人體所需的蛋白質(zhì)，早餐吃一個雞蛋可以抑制你的食欲，那么你這一整天將會減少330卡路里的熱量攝入。

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.
小貼士：要想吃健康的煎蛋，在不易粘的鍋底刷上或噴上少許油，這樣煎出來的蛋脂肪少而且松脆。

黑巧克力

Dark chocolate
黑巧克力

170 calories for 1 ounce
170卡/盎司

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.
只有一個可以如此放縱的理由：哥本哈根大學的研究表明，吃黑巧克力可以讓你下一餐少吃一點。

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.
為什么？黑巧克力里的復合物可以降低消化速度，讓你的飽腹感持續(xù)更久，一小塊黑巧克力（一張名片大?。┛梢砸种颇銓}類、糖類和脂肪食物的渴望。

松仁

Pine nuts
松仁

95 calories for 1/2 ounce (about 84 nuts)
95卡/0.5盎司（大概84顆）

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.
換掉杏仁吧！韓國科研人員發(fā)現(xiàn)松仁中對心臟有益的脂肪酸可以激活飽腹感激素，讓你感覺很飽。另外，脂肪酸可以減掉你的小肚子。

奶酪

Cheese
奶酪

76 calories for 1 ounce
76卡/盎司

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."
新鮮的羊乳酪含有共軛亞油酸，它能幫助你產(chǎn)生飽腹感，同時燃燒更多脂肪。食草類動物奶酪所含共軛亞油酸最豐富，所以記得買那些標注“食草類動物”乳酪吧。

脫脂奶

Skim milk
脫脂乳

86 calories for 1 cup
86卡/杯

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.
很多人認為牛奶是小孩子的專利，但其實它對成年人來說也是益處多多。牛奶中的蛋白質(zhì)（乳清和酪蛋白）比含糖飲料更能產(chǎn)生飽腹感。牛奶中的共軛亞油酸也能對抗脂肪。

橙子

Oranges
橙子

59 calories each
59卡/個

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.
因為富含纖維，橙子是最能產(chǎn)生飽腹感的水果之一。在一項澳大利亞研究人員的研究中，橙子在38項產(chǎn)生飽腹感的食物中位列榜首。纖維可對抗脂肪，而且食用含纖維的食物越多的人，肌肉松弛現(xiàn)象更少。

馬鈴薯

Potatoes
馬鈴薯

161 calories each
161卡/個

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.
含碳水化合物的馬鈴薯總是得不到青睞，但實際上它們是減肥者的上上之選。在一項研究中，馬鈴薯產(chǎn)生的飽腹感是一片白面包的三倍，他在飽足感排行上位列第一。另外，馬鈴薯中所含的淀粉也能幫助身體燃燒脂肪。