A Guide To Fat Burning Foods

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A Guide To Fat Burning Foods by Kim Levin WeightLossDietSecrets.net

At making this work available for free, I do sincerely ask for a favor in return. Simply - If you have any comments, suggestions or thoughts, please email me at [email protected] Thank You and Enjoy!

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A Guide To Fat Burning Foods

A Guide To Fat Burning Foods. First Edition. ©2008 Kim Levin. All rights reserved. No part of this book may be reproduced in any form or by any electronic or mechanical means including, but not limited to, information storage and retrieval systems without permission in writing from the author. This booklet was designed to give correct and helpful information, but there may be typographical errors and mistakes in content. I am not a health care professional, but have, and continue to do thorough research, and educate myself through the knowledge of true experts in the field. Please read the Terms and Conditions. The information contained herein is up to date only to the date of publication. The author and publisher of this book shall not have liability nor responsibility to any person or legal entity in regard to any loss or damage caused or alleged to be caused either directly or indirectly by the information contained in this booklet.

Conversion Note In many countries outside of the US and UK, food energy is measured by the kilojoule. 1 Calorie (technically kilo calorie) = 4.184 kilojoules. Also, grams and ounces are used interchangeably throughout the text, sometimes for the purpose of rounding figures: 1 ounce = 28.34g, and 1 gram = 0.035 ounces. 100g = 3.52 ounces

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Table of Contents Introduction by Tom Venuto, NSCA-CPT, CSCS

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What are the best thermogenic fat burning foods for burning body fat?.................................................................7 Dietary Thermogenesis and the Thermic Effect Of Food. 7 A simple formula to put together a highly thermogenic fat burning meal...................................................8 About Fitness Coach, Tom Venuto.............................9 Understanding The Concept of Fat Burning Foods.........10 The Basics.............................................................10 Negative Calorie Foods & The Thermic Effect.................10 NutritionData.com...................................................11 Fullness Factor...................................................12 Rating..............................................................12 The Rules....................................................13 Rule 1 - Eat low energy density foods..........................13 Rule 2 - Select high fiber foods...................................14 Rule 3 - Eat reasonable amounts of lean protein.............14 Rule 4 - Limit your fat intake.....................................15 Fat Burning Foods...........................................16 Lean Proteins – Meats..............................................17 Chicken Breast...................................................17 Turkey Breast....................................................17 Fish.................................................................18 Lean fish..................................................18 Semi-fatty fish..........................................18 Fatty Fish.................................................18

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A Guide To Fat Burning Foods

Shellfish...........................................................19 Lobster....................................................19 Shrimp....................................................19 Surimi.....................................................19 Lean Red Meat

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Lean Proteins – Eggs and Dairy..................................21 Eggs................................................................21 Low or non-fat dairy products

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Yogurt.....................................................21 Cottage Cheese.........................................22 Lean Proteins - Other...............................................22 Tofu.................................................................22 Complex Carbohydrates - Fibrous...............................23 Asparagus.........................................................23 Beets...............................................................23 Broccoli............................................................23 Brussels Sprouts................................................24 Cabbage...........................................................24 Cauliflower........................................................25 Cucumber.........................................................25 Green Beans......................................................25 Leeks...............................................................26 Lettuce.............................................................26 Mushrooms.......................................................27 Onions.............................................................27 Peas................................................................28 Peppers............................................................28 Sweet (Bell) Peppers..................................28

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Chili Peppers.............................................28 Soups...............................................................29 Spinach............................................................29 Squash.............................................................30 Tomatoes..........................................................30 Complex Carbohydrates - Starchy...............................31 Barley..............................................................31 Beans...............................................................31 Brown rice........................................................32 Buckwheat........................................................32 Carrots.............................................................32 Corn................................................................33 Lentils..............................................................33 Oat Bran / Oatmeal.............................................33 Potatoes...........................................................34 Sweet Potatoes..................................................34 Whole Wheat Bread.............................................34 Whole Wheat or Whole Grain Pasta.........................35 Natural Simple Carbohydrates (Fruit)..........................35 Apples..............................................................35 Bananas...........................................................36 Berries.............................................................36 Figs.................................................................36 Grapefruit.........................................................37 Grapes.............................................................37 Kiwi.................................................................37 Lemons & Limes.................................................37 Melons.............................................................38

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A Guide To Fat Burning Foods

Oranges............................................................38 Papayas............................................................38 Peaches & Nectarines..........................................39 Prickly Pear.......................................................39 Fats......................................................................39 Canola Oil.........................................................40 Flaxseed Oil.......................................................40 Peanut Butter....................................................40 Nuts................................................................41 Olives & Olive Oil................................................41 And For Kicks..........................................................42 Coffee..............................................................42 Mustard............................................................42 Apple Cider Vinegar.............................................42 Highly Suggested Resources!!!...................................43 Meal Plans 101...................................................43 Burn The Fat, Feed The Muscle..............................44

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Introduction by Tom Venuto, NSCA-CPT, CSCS What are the best thermogenic fat burning foods for burning body fat? That depends on your definition of a "fat burning food." When you say "thermogenic," many people instantly think of supplements or exotic herbs, hot spices or foods like cayenne, chili pepper, mustard, cider vinegar, guarana, green tea, etc., which "magically" ramp up your metabolism and burn off body fat. There might be some science behind some of those things, but focusing on tiny details (especially before you’ve mastered the nutrition fundamentals) is putting your attention in the wrong place. It’s like getting excited by the (misguided) idea that drinking enough ice cold water is "thermogenic" and is going to get you ripped because the body has to "warm it up" and that expends energy... when meanwhile, you're skipping meals, drinking beer every weekend and working out sporadically or not at all. That makes no sense. I agree that details are important and that little things matter, but when you give too much attention to small stuff (and "weird stuff"), before you know it, you’ve fallen for the latest cabbage or grapefruit diet. Focus on the big stuff first - the fat burning fundamentals - only then begin to "nit-pick" and take advantage of those "little things" that might help an extra percentage here and a percentage there.

Dietary Thermogenesis and the Thermic Effect Of Food Actually ALL foods are "thermogenic" because the body must use energy to digest them. This is known as the "thermic effect of food" (TEF) or "specific dynamic action of food." When you say "thermogenic food" to me, I think of REAL, WHOLE FOODS. The most thermogenic fat burning food (my "favorite") is lean protein from solid foods, especially the following:

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A Guide To Fat Burning Foods •

chicken breast

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turkey breast

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game meats (venison, elk, etc)

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bison, buffalo

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very lean red meat such as top round and lean sirloin (grass fed is especially nutritious)

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almost all types of fish

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shellfish and other seafood

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egg whites (limit the yolks)

Protein powders are great for convenience and some - like whey even have functional properties (as antioxidants and immune boosters), but powders aren't as thermogenic as real food. This is one of the secrets in my Burn The Fat program - Focusing on highly thermogenic WHOLE foods (and not a lot of shakes or powdered drink mixes) can really crank up your metabolism due to the thermic effect of whole food. It’s commonly known that of all the macro nutrients (protein, carbs and fat), lean protein has the highest thermic effect. Personally, I believe the thermic effect of protein is even higher than most people realize. This is one of the reasons that bodybuilders eat a diet high in lean protein and they are the leanest muscular athletes on earth. My entire fat loss program is based on these "bodybuilding diet" secrets (although the diet is not just for bodybuilders). When you combine thermogenic lean protein foods with the right amounts and types of essential fats, add in plenty of green vegetables and just the right amount of natural starchy carbs and whole grains (at the right times), your body will literally turn into a turbo-charged fat burning machine - without drugs, supplements or weird diet gimmicks.

A simple formula to put together a highly thermogenic fat burning meal (1) Select a green vegetable or fibrous vegetable such as asparagus, green beans, broccoli, Brussels sprouts, cauliflower, salad vegetables, etc., and then (2) Combine that with one of the lean proteins (previously mentioned above). That is the foundation of your fat burning meal (lean protein + fibrous carb). From there, add:

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(3) Starchy carbs or grains - natural only - such as brown rice, oats, or sweet potatoes - in the amount your calorie needs dictate and to the degree your body can tolerate starches and grains (some people are carb-sensitive). Fruit is also acceptable, although focus more on the green and fibrous vegetables due to the lower caloric density. Also - here's a trick for optimal fat burning and maintenance of your lean body mass: Take advantage of "nutrient partitioning" by eating most of your concentrated carbs (starches and grains and simple sugars) early in the day and right after your weight training - the two times when insulin sensitivity is at it's highest. You can learn a lot more about this entire process of natural thermo genesis using real food (not pills or powders) in my Burn The Fat, Feed The Muscle eBook. You'll also learn all the fat loss fundamentals, which are responsible for 80-90% of your results. Also, for a limited time, you can get three free reports about fat burning foods when you order Burn The Fat, Feed The Muscle: 1. Foods That Burn Fat 2. Foods That Turn to Fat 3. The A Food B Food Lecture: How To get Good Grades on Your Food Choices.

About Fitness Coach, Tom Venuto Tom Venuto is a natural bodybuilder, an NSCA-certified personal trainer, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book in Internet history, Burn The Fat, Feed The Muscle. Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development and Men’s Exercise. To get more information about Tom's Burn The Fat e-book, visit: BurnTheFat.com

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A Guide To Fat Burning Foods

Understanding The Concept of Fat Burning Foods First of all, you must know and understand that food is not eaten in isolation but within a broader diet. Identifying “fat burning foods” must go along with their relevance as placed within such a diet.

The Basics The basic qualities of foods which allow them to be classified as fat burning foods are as follows: 1. High in protein and/or complex carbohydrates. These macro nutrients require the most energy to be digested. That confines our discussion to proteins and complex (fibrous and starchy) carbohydrates. Complex carbohydrates provide a slower and more sustained release of energy than simple carbohydrates (sugars). (Starchy Complex Carbohydrates can be classified as either natural or refined. Simple sugars and refined starches are more readily absorbed than complex carbohydrates with a higher fiber content, and therefore less energy is expended for digestion.) 2. Low in calorie density. The more calories needed to digest the food, overrides the amount of calories contained, and therefore allows for less energy to be stored as fat. 3. Low in fat content and sugar. Fat slows digestion. Of all the foods, fats and refined simple sugars have the lowest thermic effect.

Negative Calorie Foods & The Thermic Effect You have most probably heard of negative calorie foods. This refers to certain foods, which have a high thermic effect, combined with a low calorie density. These foods can hardly be stored as fat because the body burns off more calories to digest them, than they actually contain themselves. This is what the “thermic effect” implies and refers to.

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Foods that are high in protein and fiber are the best kinds of food to eat if you want to burn fat, it has the highest thermic effect of all foods, because it takes more energy to digest.

High Protein/High Fiber + Low Calories = “Fat Burning/Metabolism Boosting Super Food”

So, the two food groups that have a higher thermic effect than any other foods and will increase, or benefit your metabolic rate the most are: Lean Proteins - These foods are the most effective in stimulating the metabolism. The term “Lean” refers to the quality of containing fewer calories than other protein foods. Therefore the combined high thermic effect and low calorie density, make them ideal to benefit fat loss. An increase in metabolic rate of up to 30% after eating lean protein has been shown. and Natural, fiber-containing complex carbohydrates - which also have a high thermic effect and boost the metabolism. These foods naturally have an even lower calorie density, and include fibrous vegetables, whole grains and natural starches. Also, plant foods break down slowly in your stomach, making you feel full longer, and they are rich in vitamins, minerals, trace elements, carbohydrates and protein for energy and muscle-building*. * It is critical to at least focus on retaining your lean body mass, i.e. your muscle mass, when on any diet. Popular diets have the effect of loss in muscle mass – muscle is the natural furnace in your body when it comes to fat loss – You would be wise to at least take care of what you have, even wiser to build on what you have.

NutritionData.com At www.NutritionData.com, two of the ways in which foods are classified as being positively enhancing for weight loss, are according to the “Fullness Factor”, and “Rating” which is based on a food item's overall nutrient density. The fullness factor can be compared to the rating of foods low on the Glycemic Index, i.e. foods that make you feel fuller for longer, and therefore has a positive effect on an over enthusiastic appetite.

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A Guide To Fat Burning Foods

Fullness Factor Nutrition Data's Fullness Factor (FF) is a numerical expression that relates to the food's Caloric density. Its 0-to-5 scale predicts the satiating effect of the food. Higher FF numbers indicate that a lower-Calorie serving of that food is more likely to "fill you up". “One of the most detailed studies that demonstrates this was conducted by Suzanna Holt and her fellow researchers at the University of Sydney. The results of their study, "The Satiety Index of Common Foods", were published in the European Journal of Clinical Nutrition, September 1995. In this study, the researchers fed human test subjects fixed-Calorie portions of thirty-eight different foods, and then recorded the subjects' perceived hunger following each feeding. The results of Holt's study, like many similar studies, indicate that satiety is most strongly related to the weight of the food consumed. In other words, the foods that weigh the most, satisfy our hunger best, regardless of the number of Calories they contain. However, higher amounts of certain nutrients, such as protein and dietary fiber, also appear to improve satiety.” - www.nutritiondata.com/topics/fullness-factor

Rating Nutrition Data's Rating is a numerical expression of a food’s overall nutrient density. Its 0-to-5 scale proportionately rewards foods that have the highest amounts (per Calorie) of those nutrients that the FDA deems essential.

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The Rules Rule 1 - Eat low energy density foods Research has proven that most people tend to eat about the same weight of food over the course of a day, regardless of caloric intake. The solution is then to continue eating the same volume of food, by choosing the right foods, while cutting down the calories in each portion. Still, always remember that the golden rule for weight loss is to burn more calories than you take in! Foods with high water content, are the ideal foods to lower caloric density: •

Fruits and vegetables

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Soups

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Hot cereals

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Low fat yogurt

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Boiled eggs

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Pasta

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Fish and other seafood

Fat of course, has a much higher caloric density than water. It contains 9 calories per gram - twice as many calories than in proteins or carbohydrates. So by eliminating butter on your toast, for example, you can eat two slices instead of one - for the same 140 calories! This is a simple example of how Volumetric Eating works.

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A Guide To Fat Burning Foods

Rule 2 - Select high fiber foods Grains, breads, cereals, vegetables, and fruits contain carbohydrates, which is an essential energy source. It is wise to aim for the high fiber variety - fiber is the most filling and nutritious form of carbohydrates. As it takes longer to digest, fiber has a high fullness factor - prolonging the feeling of satiety. Average individuals should at least double their daily fiber intake, by eating more: •

Fruits and vegetables

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Whole-grain breads, cereals and pasta

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Legumes

Rule 3 - Eat reasonable amounts of lean protein Proteins are essential, but don't take in more than your body needs. Protein requirements are calculated according to your weight - the daily recommendation should correspond to more or less 0.4 grams per pound (0.88g per kilogram). For instance, someone weighing 150 pounds should include 60 grams of protein to their daily intake. For active lifestyles, it can go as high as 0.8 grams per pound (1.76g per kilogram). The international expert, Prof Peter Lemon, recommends 1.2 - 1.4g protein per kg body weight per day for individuals regularly active in endurance exercise and 1.6 - 1.7 g protein/kg/day for individuals who regularly strength train. Eat more of the following lean protein foods:

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•

Poultry

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Seafood

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Low fat dairy products

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Egg whites

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Tofu

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Rule 4 - Limit your fat intake Eliminating fat completely from our diet isn't the best long-term solution. Some types of fat are very nutritious; namely fat found in fish, nuts, avocados, and olives – and it gives flavor and texture to many of our favorite meals. Fat has the highest caloric density, making it the most “fattening” of all elements. The idea is then to limit your fat intake without sacrificing the pleasures of taste. A little practice and it makes all the difference.

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A Guide To Fat Burning Foods

Fat Burning Foods Each one of the following foods go a step beyond simply adding no, or healthy fat to your system – they possess properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy. You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly. Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they’re rich in nutrients. They’ll lend different tastes and textures to every meal and provide a wide range of vitamins, minerals, proteins and other vital nutrients. Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If you’re like most of us, you may have a real junk food snacking habit – a habit you’re going to have to change in order to slim down. Many of the foods in this section may be worthy substitutes. For More Information On Including These Foods In A Sensibly Balanced Meal Plan Have An Openminded Look At MealPlans 101

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Lean Proteins – Meats Chicken Breast Chicken and turkey are likely the most favorite protein sources among people looking to lose fat. Chicken is leaner than pork, beef or lamb. Cooked with skin removed, it is the leanest meat with 1 gram of saturated fat per 100-gram portion of white meat. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking. In addition, it is an excellent source of protein and vitamin B complex (niacin, B6 and B12): nearly 30 grams per 100 grams of white meat. Brown leg meat is higher in fat than white breast meat and the skin contains 10 times more fat than brown meat. White meat contains 245 calories (1025 KJ) per four ounce (120g) serving and dark meat, 285 (1190 KJ). It’s an excellent source of protein, iron, niacin and zinc. Poultry should always be broiled, grilled or roasted – and never fried.

Turkey Breast It just so happens that this health food disguised as meat is good year-round for weight control. A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211 – and 100 grams of cooked skinless white turkey meat has only one gram of saturated fat. Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat. Turkey is rich in protein, niacin, vitamin B6, zinc and potassium. It is also a good source of vitamin B12 and phosphorus. Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf. Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to make burgers or meat loaf hold together.

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A Guide To Fat Burning Foods

Fish The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories. It’s hard to gain weight eating seafood. Fish are categorized by shape (round, flat) and by fat content: Lean, semi-fatty or fatty. The fat content of a lean fish is less than 2% while a semi-fatty fish has between 2 and 10% of fat and a fatty fish has greater than 10% of fat. It should be noted that the fat content of even fatty fish is lower than most other high-protein food. The fat content of lean, medium-lean and regular ground beef for example varies from 10 to 30%.

Lean fish A fish is considered “lean” when its flesh contains less than 2% of fat, making it the perfect item on your menu if you want to add maximum flavor to a healthy diet! Some lean fish examples: Kingklip (Golden kingklip), Bass, Haddock, Barramundi, Dorado (Sea Bream), Pickerel (Walleye, Doré), Greenland Turbot, Monk fish, Mahimahi, Pinnacle (Whiting), Hake (silver hake), Grouper (red grouper), Cod, Lake Victoria Nile Perch, Goat fish (Red Mullet, Australian red fish), John Dory, Ocean Perch (Red fish), Sole, Atlantic turbot.

Semi-fatty fish Fish with a fat content of 2 to 10% are categorized as “semi-fatty”. Examples are: Sea bass, Swordfish, Marlin, Bocourti (Pangasius Catfish), Skate, Shark, Atlantic salmon, Tilapia, Snapper.

Fatty Fish Fish containing greater than 10% of fat are considered “fatty”. However, the amount of fat in certain fish can vary depending upon their origin and the time of year they are caught. Be that as it may, fatty fish deserve a place in a healthy diet since they supply essential nutrients for proper growth and development. Examples: Channa fish, Farm-raised American cat fish, Smelt (rainbow smelt), Sturgeon, Herring, Mackerel, Arctic char, Moon fish (Opah), Salmon, Tuna, Trout The higher the fat content in a fish, the richer it is in omega-3 fatty acids.

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Shellfish Shellfish, mollusks and crustaceans contain very few calories and are rich in protein and low in saturated fat, and may contain omega-3 fatty acids. In fact, a well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's growth and development. Cholesterol and sodium content varies, so, as with any type of food, it's important to check the numbers in order to reduce the risk of food borne illness. Some examples are:

Lobster There are only 91 calories in 100 grams of steamed lobster! Lobster is high in protein, potassium, zinc and niacin (vitamin B3). It also provides generous amounts of calcium, magnesium and B-12 vitamin. Lobster is low in Saturated Fat. It is also a good source of Vitamin B12, Pantothenic Acid and Phosphorus, and a very good source of Protein, Zinc, Copper and Selenium.

Shrimp There are 90 calories in a 3oz serving of shrimp and very little fat. Shrimp are an unusually low-fat, low-calorie protein - a four ounce serving of shrimp supplies 23.7 grams of protein (that's 47.4% of the daily value for protein) for a mere 112 calories and less than a gram of fat. Shrimp also emerged as a very good source of vitamin D and vitamin B12.

Surimi You have probably already seen surimi in the refrigerated fish counter or had it in salads and sandwiches, but without knowing it by name. Surimi is made from minced cooked fish, generally pollock and whiting, seasoned to taste of crab and lobster, and most often shaped in sticks or flakes. Surimi contains almost no fat, is very low in cholesterol and has no more than 70 to 80 calories per 85-gram portion.

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A Guide To Fat Burning Foods

Lean Red Meat Bodybuilders are quite famous for loving their red meat. They believe that red meat helps muscle growth, and there may be much truth in that statement. Muscle in turn thrives on burning fat. Red meat is high in protein, B-12, iron and creatine. Easy does it is my suggestion, if you must eat red meat. Red meat especially if it isn't lean (98%) or higher will pack on the pounds. If you are going to eat beef, be sure to consume the leanest cuts you can find by looking for "loin" or "round" on the labels. The fat content of lean, medium-lean and regular ground beef for example varies from 10 to 30%. Beef is an excellent source of protein, potassium, zinc, niacin, and B12. It is also a good source of iron and phosphorus. One should be attentive when selecting meats by opting for cuts in which the fat can be easily removed before eating, or else the lean and extra lean cuts.

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Lean Proteins – Eggs and Dairy Eggs Eggs are considered an excellent source of high-quality protein. It is also rich in vitamin B12, which is a key component in helping your body break down and burn fat, and a good source of riboflavin. It also contains vitamin D, folic acid, pantothenic acid, phosphorus, zinc, iron and potassium. You may have heard all the warnings about eggs and your health. That's because two eggs contain enough cholesterol to put you over the recommended amount of daily cholesterol intake. But studies have shown that dietary cholesterol has little effect on blood cholesterol. Dietary fat is the real culprit. That's the enemy that raises your bad cholesterol levels. (Ref http://www.enconline.org/GoodNews.htm) However, if you're still concerned about your overall cholesterol intake, you can remove the yolk (high in saturated fat) and still benefit from the high protein contained in the egg white.

Low or non-fat dairy products According to an article in Obesity Research, women who ate lowfat dairy products, such as nonfat yogurt and low-fat milk, three to four times a day lost 70 percent more fat than low-dairy dieters. In another study published in the American Journal of Clinical Nutrition those who consumed 3 cups of fat-free milk gained less weight over the course of 2 years than those on low calcium diets. Reference - Indiana Dairy Council So, not only do dairy products help you strengthen your bones, they can also play an essential role in burning that unwanted body fat. If you are a regular consumer of milk and other dairy products, that's great - just watch your proportions and preferably switch over to the low or no fat varieties.

Yogurt The non-fat fruit variety of yogurt has 233 calories per cup and low-fat plain has 154 calories per cup. It delivers a lot of protein and, like any dairy food, is rich in calcium and contains zinc and riboflavin.

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A Guide To Fat Burning Foods

Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice. Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories. Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself.

Cottage Cheese As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage cheese. Low-fat (2%) cottage cheese has 203 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin. To make it sweeter, add raisins or a fruit spread with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.

Lean Proteins - Other Tofu Tofu is usually made with soy as a base, it is sometimes also made from beans or peas. It is made by coagulating soy milk and pressing the resulting curds. You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½” square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available, the firmer tofus are good for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.

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Complex Carbohydrates - Fibrous Asparagus Asparagus contains the chemical asparagine - an alkaloid that stimulates the kidneys and improves the circulatory process. It directly affects the cells and breaks down fat. 100 Grams of raw asparagus contains 20 calories. It is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Pantothenic Acid, Calcium, Magnesium, Zinc and Selenium, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Iron, Phosphorus, Potassium, Copper and Manganese.

Beets Beets are a strong diuretic, thereby effective in flushing out toxins and fatty deposits. Beet juice has traditionally been used as a natural health remedy to detox and build the blood cells. Containing only 43 calories per 100g, beets are also very low in Saturated Fat and Cholesterol. It is a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.

Broccoli A cup (91g) of raw chopped broccoli has a mere 31 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. Broccoli is very low in Saturated Fat and Cholesterol. It is also a good source of Protein, Vitamin E, Thiamine, Riboflavin, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus and Selenium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Potassium and Manganese. One cup contains 135% of the RDA of Vitamin C. When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.

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A Guide To Fat Burning Foods

Brussels Sprouts Containing 43 calories per 100g, this vegetable stimulates the glands, the pancreas especially, which releases hormones that has a cleansing effect on the cells. There are also minerals the stimulate the kidneys, promoting the quick release of waste. Brussels sprouts are very low in Saturated Fat and Cholesterol. It is also a good source of Riboflavin, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamine, Vitamin B6, Folate, Potassium and Manganese. One cup contains 125% of the RDA of Vitamin C.

Cabbage This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (17 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall. Cabbage contains sulfur and iodine, which help to cleanse the mucous membrane of the stomach and intestines. It is a great food if you should have a pot belly or a middle age spread, as the diuretic cabbage will help to break up the fat in this area. Sauerkraut is made of fermented cabbage; fermentation is obtained by adding salt to thinly sliced cabbage, which activates lactic acid production. The good news here is that this fermentation makes the cabbage more digestible and retains all its nutritional value. Being low in Saturated Fat and Cholesterol, It is also a good source of Thiamine, Calcium, Iron, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin K, Vitamin B6, Folate and Manganese, and very high in Vitamin C.

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Cauliflower Cauliflower contains 25 calories per 100g, is low in fat and high in fiber and water, which is helpful in keeping you feeling full and satisfied. Cauliflower is an excellent source of vitamin C, and is also a good source of Protein, Thiamine, Riboflavin, Niacin, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium and Manganese. It is the most easily-digested of the cabbage family and, like other crucifers, it contains nutrients that help in the fight against cancer.

Cucumber Cucumber is part of the gourd family, and is actually a fruit which originated in Asia and has been in existence for over 10,000 years. Given the appearance of its skin, it has always been treated like a vegetable. It contains 15 calories per 100g, is Sodium-free, Fat-free and Cholesterol-free. It is also a good source of Vitamin A, Pantothenic Acid, Magnesium, Phosphorus and Manganese, and a very good source of Vitamin C, Vitamin K and Potassium. Cucumber contains a high sulfur and silicon content. These minerals work to stimulate the kidneys to wash out uric acid, which is a waste product. With this uric acid being washed out, it stimulates the removal of fat, and loosens the fat from the cells. Its high water content makes the cucumber very refreshing. It is a good source of potassium, vitamin C and folic acid.

Green Beans There are over a hundred varieties of string beans, all with different shapes, colors and flavors. They are divided into three categories: the green bean, the yellow bean and the French bean or, which is the smallest and skinniest. Green beans are picked while still immature and the inner bean is just beginning to form. They are one of only a few varieties of beans that are eaten fresh. While quite low in calories, with just 34 calories in a whole cup (110g), green beans are loaded with nutrients, being an excellent source of vitamin C, vitamin K and manganese.

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A Guide To Fat Burning Foods

Plus green beans are very good source of vitamin A - notably through their concentration of carotenoids including beta-carotene, dietary fiber, potassium, folate, and iron, magnesium, thiamine, riboflavin, copper, calcium, phosphorous, protein, omega-3 fatty acids and niacin.

Leeks These members of the onion family look like giant scallions, and are every bit as healthful and flavorful as their better-known cousins. Leeks contain a mere 61 calories per 100g. You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs. They also make a good soup. In addition to their unique properties as Allium family vegetables (the onion genus), leeks also emerged from our food ranking system as a very good source of manganese and a good source of vitamin B6, vitamin C, vitamin A, folate, and iron. This particular combination of nutrients would make leeks particularly helpful in stabilizing blood sugar, since they not only slow the absorption of sugars from the intestinal tract, but help ensure that they are properly metabolized in the body.

Lettuce People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 8 calories per cup of raw romaine. It provides a lot of filling bulk for so few calories. And it’s full of vitamin A (100g gives you 116% of the RDA), and a good source of vitamin C, too. It is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin K, Thiamine, Folate, Iron, Potassium and Manganese. Go beyond Romaine and Iceberg lettuce with Boston, Bibb and Cos varieties or try Watercress, Arugula, Radicchio, Dandelion Greens, Purslane and even Parsley to liven up your salads.

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Mushrooms For thousands of years, Eastern cultures have revered the health benefits of mushrooms. Studies conducted over the past two decades have suggested mushrooms or substances in mushrooms may aid the immune system. Often grouped with vegetables, mushrooms provide many of the nutritional attributes of produce, as well as attributes more commonly found in meat, beans or grains. Mushrooms can be an important source of B-vitamins for vegetarians. 100 Grams of Crimini mushrooms provides nearly one-third of the Daily Value for riboflavin, and mushrooms are one of the best plant-based sources of niacin around. Mushrooms are low in calories (white mushrooms contain 22 calories per 100g), fat-free, cholesterol-free and very low in sodium, yet they provide several nutrients, including riboflavin, niacin and selenium, which are typically found in animal foods or grains. Mushrooms are one of the few natural sources of vitamin D, which is essential for healthy bones and teeth. 100 Grams of white mushrooms provides 18 IU (5% RDA) of this important nutrient, which many people do not get enough of. Mushrooms are also a good source of the B vitamins riboflavin (B2), niacin (B3) and pantothenic acid (B5). These vitamins help break down proteins, fats and carbohydrates so they can be used for energy.

Onions Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet. One cup of chopped raw onions (160g) has only 64 calories, and one raw medium onion (2.15” diameter or 110g) has just 44. Cultivated for over 5000 years, the onion is one of the oldest and most used vegetables in the world. It is a condiment and a vegetable at the same time and even possesses various medicinal virtues. Its medicinal benefits include being diuretic, anti scorbutic (preventive of scurvy), and expectorant (helps bring up mucus and other material from the lungs, bronchi, and trachea). Onions are low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Vitamin B6, Folate, Potassium and Manganese, and a very good source of Vitamin C.

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They control cholesterol, thin the blood, and may have some value in counteracting allergic reactions. Most of all, onions taste good and they’re good for you. Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine and basil. The possibilities are endless. Weight Loss doesn't have to be boring.

Peas The pea is the fruit or seed of a climbing legume. Peas are packed with nutrients and are always there to make something delicious. From pea soups, pea risottos and stir fries using peas, to curry, dips and tarts, it is also excellent in clear soups, cream soups and salads - peas add flavor and vibrant color. With 81 Calories per 100g, peas are also a good source of Protein, Vitamin A, Niacin, Vitamin B6, Folate, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Thiamine and Manganese. It is very low in Saturated Fat, Cholesterol and Sodium.

Peppers Sweet (Bell) Peppers There are dozens of different types of sweet or bell peppers: green, yellow, red, mauve, white, orange, brown, crimson, and black. One cup chopped (149g) sweet green pepper contains only 30 calories and 200% of the RDA of Vitamin C. The same amount of sweet red pepper contains 46 calories, 93% of the RDA of Vitamin A, and a whopping 317% of the RDA of Vitamin C. Very rich in the Vitamins A and C, it is also a good source of Thiamine, Niacin, Folate, Magnesium and Copper, and a very good source of Dietary Fiber, Vitamin K, Vitamin B6, Potassium and Manganese.

Chili Peppers Hot, spicy chili peppers fall into the same category as hot mustard, according to studies - Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of chili peppers normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism.

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A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The peppers’ metabolism-raising properties worked like a charm, leading to what Henry calls a dietinduced thermic effect. It doesn’t take much to create the effect. Most salsa recipes call for four to eight chilies – that’s not a lot. One green hot chili pepper (45g) contains 18 calories and 145% of the RDA of Vitamin C. As Bell Peppers, Chili Peppers are also astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, and low in sodium.

Soups Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer. Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here’s a great recipe: Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.

Spinach Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. With only 23 calories per 100g, 188% RDA of Vitamin A/100g, 47% RDA of Vitamin C, 10% of Calcium and 15% of Iron, Spinach simply must have an honorable place in everybody's diet. Spinach is also an excellent source of chlorophyll, beta carotene (needed for the production of vitamin A), Vitamin E, riboflavin, sodium and potassium. The sulfur content of spinach helps to clean the liver, and its vitamin A content can help prevent night blindness.

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Squash Most ignore just how healthy the squash is. In fact, it's full of strong antioxidants, which help prevent many illnesses associated with old age, namely cataracts, cardiovascular diseases and certain types of cancer. Squash are divided into 2 categories: The summer squash - The zucchini (from the Italian, also known as courgette) is an example of a summer squash. The winter squash which has a much harder inedible shell and a sweeter pulp. The pumpkin is in this category. A cup of sliced summer squash (113g) contains 18 calories. Squash is a good source of vitamin A and C, which are essential nutrients in the health of bones, skin, eyes and the immune system.

Tomatoes These garden delights are low in fat and sodium, high in potassium and rich in fiber. A cup (158g) of chopped orange tomato has 25 calories, 47% RDA of vitamin A and 42% of vitamin C. A survey at Harvard Medical School found that the chances of dying of cancer are lowest among people who eat tomatoes (or strawberries) every week. And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces, casseroles and soups taste great while retaining their nutritional goodness and low-calorie status.

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Complex Carbohydrates - Starchy Barley As cereal grains go, barley is a winner when it comes to good nutrition. This centuries-old grain is packed with fiber, contains important vitamins and minerals, is slim on fat, and cholesterolfree. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat. Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anticancer agents. Israeli scientists say it cures constipation better than laxatives - and that can promote weight loss, too.

Beans Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (Lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium. Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain – rice, barley, wheat, corn – to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat. Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels. The most common complaint about beans is that they cause gas. Here’s how to contain that problem, according to the U.S. Department of Agriculture (USDA): Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.

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Brown rice An entire weight-loss plan, simply called the Rice Diet, was developed by Dr. William Kempner at Duke University in Durham, North Carolina. The diet, dating to the 1930’s, makes rice the staple of your food intake. Later on, you gradually mix in various fruits and vegetables. It produces stunning weight loss and medical results. The diet has been shown to reverse and cure kidney ailments and high blood pressure. A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third the number of calories found in an equivalent amount of beef or cheese. And remember, whole grain rice is much better for you than white rice.

Buckwheat It’s great for pancakes, breads, cereal, soups or alone as a grain dish commonly called kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical Sciences shows diets including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lowered cholesterol levels. You cook buckwheat the same way you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.

Carrots A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (pro vitamin A), this carotene will start a fat flushing reaction in your system, which will literally wash out fat and waste quickly. The carotene will be transformed into vitamin A in the intestines and this process will create a speed up in your metabolism and cause a reaction in your cells to remove fat deposits. Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce – they impart a natural sweetness without adding sugar.

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Corn It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People think it has little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of cooked kernels. It contains good amounts of iron, zinc and potassium, and University of Nebraska researchers say it delivers a highquality of protein, too. The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol and cardiovascular heart disease are almost nonexistent among them.

Lentils Lentils contain 353 calories per 100g, and is in excellent source of dietary fiber, 122% RDA per 100g. Soluble fiber in lentils acts as a scrub brush, cleaning the digestive system. This type of fiber also decreases serum glucose and cholesterol, and decreases insulin requirements for people with diabetes. Folic Acid is one very important nutrient found in lentils. One cup of cooked lentils provides 90% of the RDA - providing more folic acid than any other unfortified food. Lentils are also protein rich and lack only one protein, methionine. Adding grains, eggs, nuts, seeds, meat, dairy products, or egg will provide a complete protein. An important source of iron, 100g Of lentils contains 43% of the RDA of iron. Eating lentils with foods rich in Vitamin C, such as tomatoes, green peppers, broccoli, and citrus fruits or juices, helps the body absorb the iron more efficiently.

Oat Bran / Oatmeal A cup of oatmeal or oat bran (94g) has 231 calories. And oats help you lose weight. Subjects in Dr. James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else. Just don’t expect oats alone to perform miracles – you have to eat a balanced diet for total health. Oatmeal is loaded with soluble fiber which helps reduce blood cholesterol by flushing those bad digestive acids out of your system. Oatmeal is also beneficial in fighting colon cancer and heart disease.

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Potatoes Potatoes have developed the same fattening label as bread, and it’s totally off target. Dr. John McDougall, director of the nutritional medicine clinic at St. Helena Hospital in Deer Park, California, says “An excellent food with which to achieve rapid weight loss is the potato”. At 0.6 calories per gram or about 131 calories per small potato (170g), it is a great source of fiber and potassium, they lower cholesterol and protect against strokes and heart disease. It is also a good source of Dietary Fiber, Vitamin B6 and Potassium, and a very good source of Vitamin C. Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you’ll blow it. Opt for low-fat yogurt instead.

Sweet Potatoes You can make a meal out of them and not worry about gaining a pound – and you sure won’t walk away from the table feeling hungry. Each 100g of sweet potato has 86 calories. Their creamy orange flesh is one of the best sources of vitamin A you can consume, at 284% of the RDA per 100g. You can bake, steam or microwave them. Or add them to casseroles, soups and many other dishes. Flavor with lemon juice or vegetable broth instead of butter.

Whole Wheat Bread You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s fattening, not the bread itself. We’ll say this as often as needed – fat is fattening. If you don’t believe that, ponder this – a gram of carbohydrate has four calories, a gram of protein four, and a gram of fat nine. So which of these is really fattening? Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread. Studies at Michigan State University show some breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were

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hungrier, ate more fattening foods and lost no weight during this time. So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates – the best, steadiest fuel you can give your body – and delivers surprising amount of protein.

Whole Wheat or Whole Grain Pasta The Italians had it right all along. A cup of cooked pasta (without a heavy sauce) has only 155 calories and fits the description of a perfect starch-centered staple. Analysis at the American Institute of Baking shows pasta is rich in six minerals, including manganese, iron, phosphorus, copper, magnesium and zinc. Also be sure to consider whole wheat pastas, which are even healthier.

Natural Simple Carbohydrates (Fruit) Apples These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too. First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers. Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine. A medium size apple (182g) provides only 95 calories and has no sodium, saturated fat or cholesterol. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.

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Bananas Bananas have an impressive potassium content, and are therefore highly recommended by doctors for patients whose potassium is low. One large banana (136g) packs 487 mg of potassium and only carries 121 calories. That same large banana even has 1 gram of protein and 4 grams of fiber. Those needing to reduce sodium in their diets will benefit from a banana with its mere 2 mg of sodium. For the carbohydrate counters there are 31 grams in a large banana.

Berries This includes blackberries, blueberries, gooseberries, mulberries, strawberries, Boysenberries, raspberries, oheloberries, elderberries etc. This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat. British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition. Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. A cup of strawberries contains over 100 mg of vitamin C, almost as much as a cup of orange juice. So use your imagination and enjoy the berry of your choice.

Figs Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating. Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories. Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold. You can stuff them with mild white cheese or puree them to use as a filling for cookies and lowcalorie pastries.

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Grapefruit There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium. It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.

Grapes Not only are they an easy fruit to pop in the lunch box, dress up a dessert or just munch on as a snack, they have many nutritional advantages. A cup (151g) of grapes contains just 104 calories, no sodium, no cholesterol and virtually no fat. However, they do contain vitamin C and potassium as well as a small amount of fiber and, despite their sweet flavor, grapes are actually a low glycemic index food.

Kiwi This New Zealand native is a sweet treat at only 56 calories per large fruit (91g). Chinese public health officials praise the tasty fruit for its high vitamin C content and potassium. It stores easily in the refrigerator for up to a month. Most people like it peeled, but the fuzzy skin is also edible.

Lemons & Limes Lemons are of the most alkaline foods available, and can help restore balance to a body used to an acidic diet. They are an excellent food for weight loss as well. One fruit (108g) contain 22 calories and 20% of the RDA for dietary fiber. In addition to their unique phytonutrient properties, lemons and limes are an excellent source of vitamin C, one of the most important antioxidants in nature, at 139% of the RDA per fruit. If you couldn't think of a staple drink till now - Perfection is a

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A Guide To Fat Burning Foods

lemon squeezed in water and lots and lots of ice. If you can add fresh mint, it's simply spectacular.

Melons Now, here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has 62 calories, one cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any food and are delicious. Throw in handsome quantities of vitamins A and C plus a whopping 547 mg of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare.

Oranges One large orange (159g) has 100 calories and contains 188% of the RDA for Vitamin C. Eating a medium-size orange provides 28 percent of the recommended daily value for dietary fiber. Oranges are an excellent source, providing more fiber than any of the top 20 consumed fruits or vegetables. One medium orange also contains 260 milligrams of potassium – 15 percent of what the FDA recommends per day. Potassium plays a key role in many important health functions. It is also a good source of Thiamine, Folate and Calcium.

Papayas Papaya is commonly used to aid digestion. They are the only natural source of papain, an effective natural digestive aid, which breaks down protein and cleanses the digestive track. This means less food settles into the metabolism and becomes fat, making papaya's natural digestive properties an advantage to people trying to lose weight — particularly for people who may cheat on their diets. One cup of raw papaya (140g) contains 55 calories. Papayas have 33% more vitamin C and 50% more potassium than oranges with fewer calories. Papayas have 13 times more vitamin C and more than twice the potassium than apples. Papayas have four times more vitamin E than both apples and oranges.

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They are also good sources of fiber, vitamin A, vitamin E, folate, the eye-saving carotenoids lutein and zeaxanthin, and lycopene.

Peaches & Nectarines Nectarines are essentially the same fruit as Peaches, the primary difference is that nectarines are smooth-skinned and peaches are fuzzy. One large nectarine (156g) contains 69 calories, and one large peach (175g) has 68 calories. Both nectarines and peaches are good sources of vitamin C, Dietary Fiber, Vitamin A, Niacin and Potassium, and also contain modest amounts of beta-carotene.

Prickly Pear People have been using the fruit and pads of prickly pear cactus for medicinal purposes for thousands of years . One cup (149g) of raw tuna (from the native Spanish), the fruit of the prickly pear cactus, has 61 calories. It supplies 35 percent of the daily RDA of vitamin C, 32 percent RDA of magnesium, 21 percent RDA of fiber and 8 percent RDA of calcium. One cup of raw nopales, the pads of the prickly pear, has 14 calories. It provides 14 percent RDA of calcium, 13 percent RDA of vitamin C, 11 percent RDA of magnesium and 8 percent RDA of vitamin A. It's also a good source of fiber, vitamin B-6 and potassium.

Fats Fat, the most concentrated source of energy in your diet, is a vital nutrient. It provides essential fatty acids, helps maintain skin, and carries many fat soluble vitamins such as A, D and E. Certain fats such as omega-3 and omega-6 fats are essential for good nutrition and must be consumed as part of a healthy diet. It is important to choose fats wisely because some fats are healthier than others. Some fats are good for you and your body needs them. So lets include this section, to give you some ideas on how to complete your food choices in a balanced, but most healthy way.

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Canola Oil Canola oil is considered the healthiest of all commonly used cooking oils. It is lowest in saturated fat, high in cholesterollowering mono-unsaturated fat and the best source of omega-3 fats of all popular oils. Canola oil contains just 7% saturated fat compared to, for example, 15% for olive oil, 19% from peanut oil and 12% for sunflower oil. Clinical studies conducted over the past 20 years involving thousands of healthy volunteers, examined the role of canola oil in lowering blood cholesterol levels and reducing risk of coronary heart disease, cancer, diabetes and high blood pressure. The studies confirmed that when used as part of a balanced diet, canola oil has been shown to lower blood cholesterol levels and have a beneficial effect on clot formation, thereby decreasing the risk of heart disease and stroke.

Flaxseed Oil “An unlikely hero in the battle of the bulge is in fact classified as a fat. Flaxseed oil is quickly gaining acclaim as a sensible approach along with a fiber-rich, whole foods diet to weight loss and vibrant optimal health. Two of the nations top nutritionists are particularly outspoken proponents of the value of flaxseed oil. One espouses flaxseed oil as an "essential element of a healthy diet," the other, "any dietary or weight loss program undertaken without the addition of the essential nutrients in flaxseed oil is destined to fail." Reference: http://www.barleans.com/literature/flax/61weight-loss.html Weight Loss with Flaxseed Oil - The NonFat Fat - By Jade Beutler, R.R.T., R.C.P.

Peanut Butter 80% of the fat in peanut butter is unsaturated fat - "the good fat" which may actually help lower LDL-cholesterol levels in your blood. In fact, because peanut butter is so versatile, good tasting and nutritious, it is included in many medically endorsed weight loss and diabetic diets. Peanut butter has a lot of the same good qualities as regular nuts, and is great because it will fill you up quickly.

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A couple of teaspoons of peanut butter is a mini-meal all by itself 190 calories on the spot and you get a load of protein. Added to fruits and crackers, it makes a great healthy snack – and how about a banana and peanut butter smoothie! Bu, despite the protein, peanut butter is considered a high-calorie food. So be sure to limit your intake.

Nuts Studies show that dieters who eat a moderate amount of nuts are more likely to stay on their diets. They help to fill you up and are also high in Vitamin E, fiber and magnesium. Researchers at Penn State University say that eating an ounce of nuts more than five times a week can reduce the risk of coronary heart disease by up to 39%. Nuts contain no cholesterol, and, like olive oil, are high in mono unsaturated fat, which is believed to lower cholesterol levels. Nuts are a terrific source of protein and according to the USDA Food Guide Pyramid it can serve as an alternative to meat, poultry or beans.

Olives & Olive Oil Known as the "gift of the gods", according to Greek mythology which claimed that it was initially brought to the Greeks as a gift by the Goddess Athena, and then later picked by Zeus as the most useful invention of the time, Olive oil is another one of those "good fats". In fact, it's so good that it helps you burn fat and keeps your cholesterol down. Olives have only two grams of fat per 15 gram serving, with the majority of fat coming from mono unsaturates and part of the remaining fats being essential fatty acids. One serving contains only three percent of your total fat intake for the day. An extra large Black Ripe Olive has only seven calories and a serving equal to only 25 calories! This makes olives an ideal snack or ingredient for adding flavor and variety to the lower fat meals you prepare. One ounce of extra virgin olive oil contains about 85% of the daily value for mono unsaturated fat.

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And For Kicks... Coffee Easy does it is the password here. We’ve all heard about potential dangers of caffeine – including anxiety and insomnia – so moderation is the key. The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis. This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar – many people learn to love it that way.

Mustard Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do. “But mustard is natural and totally safe,” Henry says. “It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.” This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry says.

Apple Cider Vinegar Be sure to use Apple Cider Vinegar in small quantities. It is a powerful diuretic, being made from apples - the malic acid in apples will create a fat burning process. The fermentation process is another factor with this vinegar - it causes the vinegar to have constructive acids that join with alkaline elements and minerals in the body, which produces a cell scrubbing effect.

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To Discover How To Custom Design Your Own Meal Plans!

It also contains high levels of potassium, which has an antiseptic quality to that helps to eliminate fat deposits. The best way is to add it to salads as a dressing.

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A Guide To Fat Burning Foods

Burn The Fat, Feed The Muscle

Visit The Official "Burn The Fat" Site - Click Here This eBook is the real deal. It is a bumper edition 341 page Success Manual when it comes to eating and exercising for effective fat loss. Relevantly, it includes the following bonuses: ●

The A-Food, B-Food Lecture: How to Get Good Grades on Your Food Choices.

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Foods That Burn Fat, This recommended list of “fat-burning foods,” also known in the Burn the Fat, Feed the Muscle (BFFM) program as “the terrific twelve,” might be the most valuable resource you’ve ever laid your hands on.

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Foods That Turn to Fat, One of the best ways to learn what you should eat is to learn what you shouldn’t eat. Then, by a process of elimination, you’ll be much more likely to eat the foods that will give you the best results.

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Tasty Fat Loss & Muscle Building Recipes, 25 Of the most professionally designed, highly tasty and effective fat burning recipes that you will ever come across.