鸡蛋

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.
想给你的食物来点重磅刺激？以下这些食物将有双重功效哦，它们可以帮你甩掉赘肉，并且产生饱腹感，那样你摄入的热量就会减少很多啦。

Eggs
鸡蛋

78 calories each
78卡/个

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。

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.
只有一个可以如此放纵的理由：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。

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.
为什么？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。

松仁

Pine nuts
松仁

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

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.
换掉杏仁吧！韩国科研人员发现松仁中对心脏有益的脂肪酸可以激活饱腹感激素，让你感觉很饱。另外，脂肪酸可以减掉你的小肚子。

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。

脱脂奶

Skim milk
脱脂乳

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.
很多人认为牛奶是小孩子的专利，但其实它对成年人来说也是益处多多。牛奶中的蛋白质（乳清和酪蛋白）比含糖饮料更能产生饱腹感。牛奶中的共轭亚油酸也能对抗脂肪。

橙子

Oranges
橙子

59 calories each
59卡/个

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，橙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，橙子在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。

马铃薯

Potatoes
马铃薯

161 calories each
161卡/个

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。