Losing weight is not about starving yourself and subsisting on seltzer.
Eat too little and the only place you'll feel lighter is your head.
Plus, research shows that any pounds you lose will likely come
back--plus more. One of the healthiest ways to shed pounds for good is
to eat power foods that are naturally filling, nutrient-packed and,
yes, proven to help you peel off pounds. Pile your plate with these
prize possessions!

Steak
Women on a
diet that included red meat lost more weight than those eating equal
calories but little beef, according to a study published in The American Journal of Clinical Nutrition. One reason: The protein in lean cuts of steak helps you keep muscle mass during weight loss, and muscle incinerates more calories than fat, so you will shed more stubborn pudge. Try it: Grill or broil a 4-ounce serving of top round or sirloin; slice thinly to top a salad, or mix with veggies for fajitas.

Eggs
The breakfast staple can trim off
inches all over. Research from the Louisiana State University at Baton
Rouge found that women on a low-calorie diet who ate an egg with toast
and jelly each morning lost twice as many pounds as those who had a
bagel breakfast with the same number of calories but no eggs. Turns
out, egg protein is particularly satisfying, so you liikely eat less
during the course of the day.
Try it: Enjoy a morning omelette or frittata, or top your lunchtime salad with hard-boiled eggs.

Lentils
These
beans can help banish belly bloat and reduce your belt size. Chock full
of protein and soluble fiber, lentils can stabilize blood sugar levels
and prevent insulin spikes that cause your body to create excess fat,
especially in the abdominal area.
Try it: Toss lentils in soups, salads or pasta sauce. Or try this delicious Lentil Pilaf with Turkey Sausage.

Pomegranates
Low
in calories, this fruit gets high marks for taste and nutritional
content, thanks to a healthy dose of folate, fiber and
disease-deterring antioxidants.
Try it: Skip the juice and snack on the seeds instead. Toss them into salad in place of nuts. Or try these Pomegranate and Cranberry Bellinis from Giada DeLaurentiis (one of her holiday faves).

Chiles
Some like it hot, and for good reason. Eating spicy numbers will spike your metabolism, courtesy of a compound in chiles called capsaicin,
which helps the body burn extra calories for 20 minutes after you eat
them. Bonus: It can be downright painful to inhale a plate of chiles,
so you'll eat slower, allowing your brain adequate time to register
that it is full and prevent overeating.
Try it: Sample the savory entree that chef Nigella Lawson shared with SELF.

Quinoa
It
might be hard to pronounce (it's KEEN-wah), but eating quinoa offers a
simple way to ward off the munchies. The grain is teeming with fiber
(2.6 grams per 1/2 cup) and protein to keep you humming and hunger-free
for hours.
Try it: Replace the rice in stir-fries with quinoa.

Parmesan
Say cheese! Women who had one serving of whole milk or cheese daily were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition
finds. Dieters who ate lowfat varieties of dairy did not experience the
same benefit. Why? Whole dairy may contain more conjugated linoleic
acid, which could assist in the fat-burning department. And since
Parmesan is so flavorful, you only need a few sprinkles to gain maximum
flavor without compromising its pound-shedding power.
Try it: Grate Parmesan over veggies such as broccoli or asparagus, or pair a 1-ounce portion with an apple.