Did you know that can eat more to weigh less? No joke! The right foods help you drop pounds by revving your calorie burn and curbing cravings. These ten foods will help you lose weight in safe, healthy ways — by curbing your appetite, making you feel more full, boosting your metabolism and helping to break down fat.

Add these eats to your plate today and you’ll be slimmer and healthier in no time!

1. Oats. Oatmeal has the highest satiety ranking of any food. Unlike many other carbohydrates, oats—even the instant kind—digest slowly, so they have little impact on your blood sugar.” All oats are healthful, but the steel-cut and rolled varieties (which are minimally processed) have up to 5 grams of fiber per serving, making them the most filling choice. Instant oats contain 3 to 4 grams per serving.
2. Grapefruit. Turns out there may be some good research to back up grapefruit’s reputation as a fat fighter. In a 2004 study researchers investigated the effect of grapefruit on weight loss and found that eating half a grapefruit before a meal can actually help people drop weight. The researchers studied the effect of grapefruit capsules, grapefruit juice and real grapefruit. All three seemed to help, but the folks eating the real grapefruit got the best results. The mechanism isn’t completely understood, but the results speak for themselves. As an added benefit, grapefruit contains cancer-fighting compounds like liminoids and lycopene, and red grapefruit has been shown to help lower triglycerides. And half a grapefruit has only 39 calories.
3. Fish. Seafood, both finfish and shellfish, is packed with protein, a nutrient that helps you lose weight in two ways. First, protein-rich foods help suppress your appetite — a definite plus if you’re trying to limit how much you eat.
4. Green tea. Green tea has become a hot item in weight-loss circles. It’s thought that epigallocatechin-3-gallate (EGCG), a green tea ingredient, may boost metabolic rates. As a result, green tea extracts can be found in a range of supplements. In some preparations, there’s too little to have any effect on weight, while in others, the excessive dosages have been linked to liver damage.
5. Berries. Blueberries, raspberries, strawberries, blackberries and cranberries are all packed with antioxidants and flavor and add natural sweetness to just about any meal. Rich in zinc and vitamin C, berries can be added to oatmeal, smoothies and even salads..
6. Quinoa (KEEN-wah) Dry quinoa looks a bit like sesame seeds but when cooked it becomes fluffy with a hint of crunch, making it an excellent substitution for rice, cous cous, and pasta. Quinoa’s major claim to food fame, however, is what RealAge researchers call its “nutritional profile.” A cup of quinoa has more protein than a quarter-pound hamburger and more calcium than a quart of milk. Yowza. It’s also loaded with iron, magnesium, and a bevy of other minerals and B vitamins. No wonder the Incas named it “the mother grain.”
7. Legumes. Beans, soybeans, peas and lentils are all excellent sources of protein and fiber. High fiber diets are associated with reduced risk for developing diabetes, heart disease and certain kinds of cancer. But it’s the fiber content that’s going to help you shed those extra pounds.
8. Soups. Broth-based soups aren’t just easy to make, they’re easy to fill with a variety of super foods that are high in flavor and low in calories. The high water content helps keep you hydrated (just watch the sodium) and many people find comfort in its warmth.
9. Watermelon. Who doesn’t love diving into a crisp, juicy slice of watermelon when it’s hot outside? Half of the watermelon comes from water. …It’s a wonderful way to satisfy thirst and a yen for something sweet.
10. Kiwi. Kiwis have a low glycemic index, meaning that their glucose enters the bloodstream very slowly. They taste sweet and can offer people the fresh sweet fruit taste that they crave, yet they contribute just a fraction of the sugar that other sweet-tasting foods do.

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