What about delicious foods that can help you lose weight? This sounds too good for real.

It’s a simple matter of math. You must eat less calories than you expend.

Heather Mangieri RD, a spokesperson for the Academy of Nutrition and Dietetics, says that certain foods can help to shed weight because they make you feel satisfied longer and curb your cravings.

Some can even boost your metabolic rate. Take this list with you to the grocery store:

Beans

Beans are an inexpensive, versatile, and filling source of protein. Beans contain a lot of fiber and are slow to digest. This can help you to feel satisfied for longer and eat less.

Soup

You may end up eating less if you start your meal with a soup. The soup doesn’t have to be pureed or chunky, just as long as the broth is there. The soup should have between 100 and 150 calories per serving. Skip the cream and butter.

Dark Chocolate

Do you want to indulge in chocolate between meals? Choose dark chocolate over milk chocolate. In a study, those chocolate lovers who ate dark chocolate consumed 15% less pizza than those who ate milk chocolate a few hours afterward.

Pureed Vegetables

Add more vegetables to your diet and enjoy your “cheat foods” while reducing your calorie intake. Researchers at Penn State found that people liked mac and cheese just as well when they added pureed zucchini and cauliflower. They ate between 200 and 350 calories less. These healthy vegetables gave the dish a low-calorie bulk.

Yogurt with Berries

You may be able to resist the urge to snack throughout the day by eating a protein-rich breakfast.

A study on a group of obese young women found that those who began the day with 35 grams of protein — which is probably more than you eat — felt fuller immediately. The women consumed a breakfast of 350 calories, which included beef sausage patties and eggs. The high-protein breakfast lasted into the evening when the women ate less sugary and fatty foods than those who ate cereal.

You don’t have to stick with eggs and sausages. In fact, they are high in saturated fat. Greek Yogurt is a good option. Choose yogurts that aren’t loaded up with sugar.

Nuts

Take a handful of nuts, such as almonds, pecans, walnuts or peanuts. According to research, people who snack on nuts automatically eat less food at subsequent meals.

Apples

Instead of apple sauce and apple juice, opt for a crunchy Apple. Fruit juices and sauces do not suppress appetite like whole fruit.

Raw fruit is richer in fiber. Chewing sends a signal to the brain that your food is substantial.

Yogurt

Yogurt, whether you like it Greek or Traditional, can help your waistline.

Harvard researchers tracked more than 120,000 individuals for at least a decade. Of all the foods tracked, yogurt was most closely associated with weight loss.

It’s not that yogurt is the only food that causes weight loss. But it stands out from other foods.

Grapefruit

Grapefruit can really help you lose weight, especially if diabetes is a risk.

Researchers at Scripps Clinic in San Diego discovered that obese people who ate half of a grapefruit each time they ate a meal lost an average of 3 1/2 pounds within 12 weeks. The same results were achieved by drinking grapefruit juice.

Grapefruit juice may have just made people feel more full, but it doesn’t seem to have “fat-burning properties.”

Check your prescriptions or ask your doctor or pharmacist if you’re unsure.

Shop Smart

Joy Dubost, PhD, RD, food scientist, advises you to fill your shopping basket with plenty of lean proteins, fruits, vegetables, and whole grains. When it comes to weight loss that lasts, the most important factor is not the specific food you choose but rather your overall diet.