Steak

If you can demolish a T-bone faster than Madonna gets through Hispanic lovers, you'll be happy about this: in a study in the American Journal of Clinical Nutrition, women who ate red meat lost more weight than those who consumed the same amount of kilojoules from a different food. "Steak owes its weight-loss powers to the protein it's packing," says Dr Robert Wildman, author of The Nutritionist: Food, Nutrition, and Optimal Health ($74.99, Haworth Press). "Protein helps you lose fat but maintain muscle - and muscle burns four times as many kilojoules as fat."

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Spice up steak with this recipe by chef extraordinaire Anna Gare: "Mix 1 tbs thyme, 1 tbs oregano, 2 chopped cloves of garlic and 2 tbs olive oil. Rub on thinly sliced fillet steaks. Sear in a hot pan for a minute on one side, then 30 seconds on the other side." Oh, yeah.

Eggs

Eating two eggs for brekkie instead of a bowl of cereal with equal kilojoules will help you lose weight and feel more energetic, according to an International Journal of Obesity report. "Eggs for breakfast will dampen your appetite all morning," says nutrition and weight loss expert Dr John Tickell. "They provide low-kilojoule protein - the perfect recipe for weight loss."

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"Hard-boil three or four eggs to keep in the fridge," says Dr Tickell. "When you go out, wrap one in cling wrap, take it with you and nibble on it when you feel hungry. It will kill your appetite."

Pomegranate

This fruit's like the iPhone of the fruit world - it can do so many cool things. Pomegranate seed oil reduces the body's ability to store fat, according to studies at the University of Houston, US, while research from Italy's University of Naples discovered the pomegranate has powerful antioxidant properties that prevent fatty deposits forming in arteries. "Not only that, they're so sweet that they'll curb cravings for sugary foods - making you less likely to dive into that bag of Jaffas," says Dr Wildman.

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"Make ice cubes from pomegranate juice and add them to water or smoothies," says Susan Smith Jones, author of Health Bliss: 50 Revitalizing Super Foods & Lifestyle Choices to Promote Vibrant Health ($36.99, Hay House). "Or simply suck them for a refreshing vitamin burst."

Olive oil

There's a reason Popeye's squeeze was so trim - it's down to this golden liquid. The fatty acids in olive oil trigger a protein in the body that causes you to feel full, according to research from the University of California. "Olive oil contains 'good' monounsaturated fat which is digested more efficiently than 'bad' trans fats in cakes and biscuits," says Dr Tickell. "Italians get 40 per cent of their daily kilojoules from fat - but they're the right fats, so they [tend to] stay slim."

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"All oils contain around 502kJ per tablespoon, so don't use more, just use the right one," says Dr Tickell. "Drizzle extra-virgin olive oil on pasta instead of pre-packaged sauces. Forgo butter and dip bread into a small dish of the golden stuff."

Vinegar

Make your (grilled) fish and chips meal more worthy by dousing your chips in vinegar. It lowers the GI of the food you're eating, controlling your insulin levels and keeping you full longer, shows a University of Arizona, US, study. "Vinegar causes slow food absorption," says Dr Tickell. "Food hangs around in your system keeping you full before being released into your bloodstream. Lemon juice has the same effect."

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"Mix equal amounts of olive oil and white vinegar with a teaspoon of grain mustard. Then dash over salads and veges," says Dr Tickell.

Chilli

Scary, Baby, Posh and the rest might not top the charts anymore, but their "Spice up your life" mantra holds firm. Capsaicin, which gives chilli zing, inhibits the growth of fat cells, says research from Taiwan's National Chung Hsing University. "People who eat chillies burn up to an additional 209kJ a day," says Smith Jones.

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Drizzle this over meat, fish and salad: "Finely chop 1 small red chilli, ¼ cup parsley, ¼ cup capers, 1 clove garlic and ¼ Spanish onion. Mix with ¼ cup lemon juice, 1 tbs olive oil, ½ tsp salt and 1 tsp brown sugar," says Gare.

Cinnamon

Cinnamon is good for so much more than just sprinkling on doughnuts - eating the spice increases your blood's levels of a chemical that delays the emptying of the stomach, making you feel fuller longer, says a recent Scandinavian study. Who knew a little brown stick could be so clever?

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"Drop a cinnamon stick in your water glass for added flavour," suggests Smith Jones. "Or sprinkle ground cinnamon on coffee."

Soup

Research by Pennsylvania State University, US, found dieters who ate soup before their mains lost about 7kg a year more than those who ate the meals without soup. Filling up on low-kilojoule, high-volume food prevents you eating as much of your second course. Just avoid cream-based soups.

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"Keep cans of soup in your drawer and open one before your sammie," says nutritionist Aloysa Hourigan. Try Wattie's Very Special range for a heat'n'eat liquid top-up.

Baked beans

It's time to revisit those Heinz tins that were relegated to the back of the cupboard once you left uni. People who regularly eat beans have a 23 per cent smaller waist than non-bean-eaters and are 22 per cent less likely to become obese, according to research in the Journal of the American College of Nutrition. "Low-fat and filling - I haven't a bad word to say about beans," says Dr Tickell. Though, look for the low-salt/low-sodium varieties, because some contain way more than you should consume.

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Peckish? "A small can of baked beans is the best snack in the world," says Dr Tickell. "And tip a can of kidney beans in soups or salads."

Cheese

Whether you're a "strong and bitey" woman or a "tasty" lady, the yellow stuff is all good. Women who eat one serve of full-fat cheese every day are less likely to gain weight than those who eat low-fat dairy products, says the American Journal of Clinical Nutrition. "Whole milk contains something called conjugated linoleic acid, which helps your body burn fat," says Dr Wildman.

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"The harder the cheese, the higher the fat content, so creamy camembert contains less fat than bog-standard cheddar," says Hourigan. "Control portion sizes by choosing strong flavours; a taste of blue cheese will satisfy tastebuds more than a chunk of mild cheddar."

Apples

Scientists from Pennsylvania State University have been busy, indeed - in another study, researchers found people who crunched an apple 15 minutes before an all-you-can-eat-pasta feast consumed, on average, 782 fewer kilojoules than those who hadn't eaten one. "Sequencing your food is a weight-loss key," explains Smith Jones. "Eating high-fibre food before a meal fills you up so you don't binge on high-kilojoule foods that follow."

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"Add sliced or grated apple to your cereal or salad," recommends Smith Jones. "Whatever you do, don't peel them - the fibre that fills you up is in the skin. Gala, granny smith and red delicious are the highest in antioxidants."

Soy

When soy consumption goes up, weight goes down. Studies at the University of Illinois in the US found soy protein interacts with the receptors in our brains that tell us we're full. And that's not all: "It also boosts metabolism and reduces fats in the body," says Dr Tickell.

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Dr Tickell's advice: Step 1: walk to supermarket. Step 2: buy edamame (soy beans). Step 3: eat.

Chocolate

Yes, really. Certain antioxidants in chockie (and our other fave, red wine) have been found to reduce the amount of fatty chemicals you produce, helping fight weight gain, says a report in the Journal of Agricultural and Food Chemistry. But Dairy Milk won't cut it - "Chocolate with 70 per cent or more cocoa is the richest in antioxidants," says Hourigan. Try Green & Black's or Lindt Excellence Dark.

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"It's possible to feel you're indulging but still avoid lashings of extra sugar and fat," says Wildman. "Grate dark chocolate flakes over fruit for maximum taste but minimal kilojoules. Or dip strawberries in melted dark chocolate."

Grapefruit

You may want to forget the dodgy perm you had in the 80s, but the decade that good style forgot got one thing (kinda) right - the Grapefruit Diet. A study by the US Nutrition and Metabolic Research Center showed people who ate half a grapefruit before meals lost an average of 1.6kg over 12 weeks. "Grapefruit is high in pectin, which swells up in your stomach, making you feel full," explains Smith Jones.

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"Cut up a grapefruit (choose pink for extra nutrients), an orange, and a tomato and mix them with lettuce and rocket for a delicious salad," she says.

Pancakes

You can easily justify a weekend pancake habit if you make them with buckwheat - the ingredient satisfies hunger and reduces blood glucose levels by up to 19 per cent more than refined wheat flour, according to a study published in the Journal of Agricultural and Food Chemistry. Even better: "Buckwheat is not related to the wheat grain, so if you're wheat or gluten intolerant, you can eat it too," says Dr Tickell.

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"Use buckwheat flour instead of wheat flour in cakes as well as pancakes," suggests Dr Tickell. "Or, cook and serve buckwheat seeds as you would rice."

Cherries

Put a cherry on top - of whatever it is you're eating. Researchers at the University of Michigan, US, fed one group of rodents a high-fat diet and a serving of tart cherry powder every day - they gained less weight than rats eating the same diet sans cherries. "The antioxidants in cherries may help maintain muscle mass and help the metabolism function better," says Hourigan.

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"Dried cherries are perfect to keep in your bag for an easy snack," says Smith Jones. "They contain melatonin, so they'll help you sleep well and combat jet lag too." Find them in the baking section at supermarkets.

Yoghurt

A tub of yoghurt is more than just a quick and tasty snack - in a University of Tennessee, US, study, people who ate a low-fat diet that included three servings of low-fat yoghurt a day lost a massive 81 per cent more abdominal fat than those who ate the same diet but skipped the yoghurt. "The calcium in the yoghurt binds to the fat in the gastrointestinal tract, reducing fat absorption," explains study author Dr Michael Zemel. "Yoghurt also boosts metabolic rate, so more energy is directed at burning rather than storing fat."

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"Ditch creamy dips and dunk carrot or capsicum sticks in natural yoghurt mixed with chopped chives or cucumber," says Dr Tickell.

Avocado

Avocado may have a rep as one of the fattiest wholefoods out there, but that's a good reason to take it to the checkout - a South African study revealed dieters eating 200g of avocado a day lost the same amount of weight as those who ate just 30g of other dietary fats. "Avocado's monounsaturated fats keep you fuller for longer," says Dr Tickell.

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Avocado contains a quarter of the kilojoules of butter. "Spread avocado on toast instead," says Smith Jones. "Or mash it on top of a baked potato for a creamy treat."

Almonds

Adding a handful of almonds to your meal levels out blood sugar, keeping you fuller for longer, says a study from the University of Toronto, Canada. "People who ate almonds with white bread had lower blood-sugar surges than those who just ate the bread," says study author Dr Cyril Kendall. "Steady blood sugar keeps you fuller for longer and reduces your risk of accumulating abdominal fat."

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Treat yourself to low-fat almond and orange cake, suggests Gare. Ingredients: 250g oranges, 3 eggs, 150g caster sugar, 1 tsp bicarb soda, 2 tbs self-raising flour, 200g ground almonds and 100g shredded coconut. Instructions: blitz oranges in processor; whisk eggs and sugar together until creamy; mix other ingredients together; put in cake tin; bake for 40 minutes in 180°C oven; eat up!

Sardines

These cute little fish can do no wrong in the weight-loss world. Packed full of omega-3 fatty acids, research from the University of Wisconsin, US, shows they lower the amount of the hormone leptin in your body - and the lower your leptin levels are, the faster your metabolism. "It's no coincidence the fish-eating Japanese are some of the leanest people on the planet," says Tickell. "The other great thing about sardines? They're cheap as chips."

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"One of my favourite lunches is a small can of sardines on a slice of multigrain bread with a tomato," says Dr Tickell. "Healthy, filling and costs less than $2." Make it one of your credit-crunch weapons.

Potatoes

Participants in the Satiety Index study at the University of Sydney were given a 100kJ portion of 38 different foods and asked to rate how hungry they were two hours later. Of all the foods tested, including pasta and bread, potatoes ranked as the most satisfying. "A satisfied stomach means scaled-down snacking - which means weight loss," says Smith Jones. "Without sour cream and mayo, potatoes are a healthy, low-fat food."

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Bake a potato for lunch or dinner. "Scoop out the middle, mix it with veges and herbs, then stuff the mixture back in the skin," says Smith Jones. Sounds super to us.