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7 Foods That Fight Fat

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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.

Watch the video: How to Make Dark-Chocolate Covered Strawberries  

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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.

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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."

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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.

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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!)

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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.

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