You have to eat. However, if you’re on a diet or trying to lose weight you want to be careful what you eat. You’ll be happy to know that there are delicious foods you can eat that will actually help you fight fat. Here are seven of the winning fat fighting foods.

#1 Eggs. An extra large egg has only 78 calories. And it’s packed with protein and nutrients. They’re filling and will keep your blood sugar even and your hunger at bay for hours. Consider scrambling one whole egg and two or three egg whites.

An egg white only has 16 calories and the extra lean protein will fill you up and keep you satisfied for hours. Combine it with a piece of whole grain toast and you have a very satisfying, fat fighting breakfast. And don’t think eggs are only for breakfast. They make a great snack or mid-day meal too.

#2 Dark chocolate. According to a study conducted by the University of Copenhagen, dark chocolate suppresses appetite. Scientists found that compounds in dark chocolate slow down your digestion. This means you feel full longer. It also curbs cravings for other not so healthy sweets. An ounce of dark chocolate has about 170 calories. Try dark chocolate that is fifty to seventy percent cacao. Any darker and it’ll likely be too dry and bitter.

#3 Whole grains. Fiber is an essential part of any fat burning diet and lifestyle. It fills you up. It burns slowly and provides you with even energy. Opt for whole grain bread or rye if you dislike whole wheat. Try whole grain pretzels, crackers and cereals.

#4 Bananas. Bananas are a super food. They’re packed with nutrients and fiber. One banana for a snack can help tide you over until your next meal. Add a little natural peanut butter to the banana and you’ll be satisfied for hours.

#5 Nuts. Nuts are a perfect snack. They’re full of heart healthy fatty acids and they help you feel full. Additionally, they’re packed with protein and yes…you guessed it, fiber. If you don’t like almonds or pistachios consider trying pine nuts. About 12 nuts are about 100 calories. (84 pine nuts equal 100 calories)

#6 Oranges. Interestingly enough the smell of citrus is an appetite suppressant. Additionally, this amazing fruit is on the list o the top most filling foods. And one orange only has 59 calories. It’s high in fiber and has zero fat.

#7 Sweet potatoes. Sweet potatoes rock! They’re packed with more nutrients than most vegetables and have more fiber than a standard potato. Additionally, they’ll keep you full and satisfied for hours.

There are many truly nutritious foods that are delicious. Try a new fruit or vegetable every week. And add these fat fighting foods to your grocery list. To your success!