Fat Burning Food

Each one of the following foods is clinically proven to promote weight loss. These foods go a step beyond
simply adding no fat to your system – they possess special 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.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends
consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. He says you will still lose
weight quite effectively at that intake level without endangering your health.
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 and possess special fatmelting
talents.
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 Medicinе.
An average size apple provides only 81 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.
Whole Grain 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
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.
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.
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.

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.
Peppers
Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them under the
same circumstances as the mustard and they worked just as well. 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 diet-induced 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.
Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium,
high in fiber, free of fat, low in sodium and have just 24 calories per cup.
Potatoes
We’ve got to be kidding, right? Wrong. Potatoes have developed the same “fattening” rap as bread, and it’s
unfair. Dr. John McDougal, 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 85 calories per potato.” A great source of fiber and potassium, they lower cholesterol and
protect against strokes and heart disease.
Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you’ll blow it. Opt for
yogurt instead.
Rice
An entire weight-loss plan, simple 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.
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
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an epidemiologist at the
University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat.
Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.
Tofu
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 goof for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.

Marla Xeno

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