Chicken, Beans, and Fish The Benefit: Women who ate 120 grams of protein a day and exercised regularly lost an average of 21.5 pounds over four months—6.5 more pounds than did exercising women who consumed an equivalent number of calories on a high-carbohydrate diet. The protein group also lost more weight in the abdominal area (while retaining all muscle mass) than the carbohydrate group did, according to a study in the Journal of Nutrition.

How It Helps You Lose Weight: 'Your body has to work harder to digest proteins than it does with carbohydrates and fats, so protein actually burns more calories,' says Joy Bauer, registered dietitian and coauthor of Joy Bauer's Food Cures (Rodale Books). 'And because it takes a while to digest, it also makes you feel full longer.' Eating protein may also signal your stomach to produce less ghrelin, an appetite-stimulating hormone, researchers reported in the Journal of Clinical Endocrinology & Metabolism.

Delicious foods that help you diet? It sounds too good to be true.

No doubt: Weight loss comes down to simple math. You have to eat fewer calories than you burn.

'Certain foods can help you shed body weight,' says Heather Mangieri, RD, a spokeswoman for the Academy of Nutrition and Dietetics, 'because they help you feel full longer and help curb cravings. Some even kick up your metabolism. So take this list when you go to the supermarket: 1. Beans 2. Soup 3. Dark Chocolate 4. Pureed Vegetables 5. Eggs and Sausage

So-called superfoods are nutritional powerhouses that help build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim?

Read on for the top superfoods for weight loss, and how to pack them into your daily diet!

. Almonds These delicious and versatile nuts contain filling protein and fiber, not to mention vitamin E, a powerful antioxidant. They're also a good source of magnesium, a mineral your body must have in order to produce energy, build and maintain muscle tissue, and regulate blood sugar. 'A stable blood-sugar level helps prevent cravings that can lead to overeating and weight gain,' says David Katz, MD, a professor at the Yale University School of Medicine. But what makes almonds most interesting is their ability to block calories. Research indicates that the composition of their cell walls may help reduce the absorption of all of their fat, making them an extra-lean nut.

1. Eggs You won't find a more perfect protein source. Eggs are highly respected by dietitians because of their balance of essential amino acids (protein building blocks used by your body to manufacture everything from muscle fibers to brain chemicals). We like them because they keep our hands out of the cookie jar. Researchers at the Pennington Biomedical Research Center found that when people ate eggs in the morning, they felt less hungry throughout the day than when breakfast consisted of complex carbohydrates like bagels. 'The protein and fat in the egg may be contributing to the feeling of satiety,' says lead researcher Nikhil V. Dhurandhar, PhD.