Lean Meats

Lean ground beef: Hamburger gets a bad rap, but if you choose a pack that's 85 to 95 percent lean, it can help you shed pounds. How? Its protein naturally preserves muscle mass, experts say, and the more muscle you have, the more efficiently your body burns calories. Australian researchers recently found that women who ate lean red meat six times per week lost about 25 percent more weight than those who skimped on it.
Eat it: In spaghetti sauce.

Pork: People who dined on pork reported filling more full afterward than those who ate other kinds of food, researchers at Purdue University in Indiana found. The reason: A 3-ounce serving of lean pork contains just 122 calories but 22 grams of satiating protein.
Eat it: Ground in meatballs or in chili.