a guide to fat burning foods

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A Guide To A Guide To

Fat Burning Fat Burning Foods Foods

by Kim Levin WeightLossDietSecrets.net

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thoughts, please email me at [email protected] 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 notlimited to, information storage and retrieval systems withoutpermission 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. Iam not a health care professional, but have, and continue to dothorough 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 haveliability nor responsibility to any person or legal entity in regard toany loss or damage caused or alleged to be caused either directlyor indirectly by the information contained in this booklet.

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Conversion NoteIn many countries outside of the US and UK, foodenergy is measured by the kilojoule. 1 Calorie(technically kilo calorie) = 4.184 kilojoules.

Also, grams and ounces are used interchangeablythroughout 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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http://weightlossdietsecrets.net/weightlosssecrets/admin/termsandconditions.html




Chili Peppers.............................................28

Soups...............................................................29

Spinach............................................................29

Squash.............................................................30Tomatoes..........................................................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...........................................................34Sweet 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.................................................................37Lemons & Limes.................................................37

Melons.............................................................38

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Oranges............................................................38

Papayas............................................................38

Peaches & Nectarines..........................................39

Prickly Pear.......................................................39Fats......................................................................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!!!...................................43Meal Plans 101...................................................43

Burn The Fat, Feed The Muscle..............................44

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Introduction by TomIntroduction by Tom

Venuto, NSCA-CPT, CSCSVenuto, NSCA-CPT, CSCS

What are the best thermogenic fatWhat are the best thermogenic fat burning foods for burning body fat?burning foods for burning body fat?

That depends on your definition of a "fat burning food." Whenyou 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, butfocusing on tiny details (especially before you’ve mastered thenutrition fundamentals) is putting your attention in the wrongplace. It’s like getting excited by the (misguided) idea that drinkingenough ice cold water is "thermogenic" and is going to get youripped because the body has to "warm it up" and that expendsenergy... when meanwhile, you're skipping meals, drinking beer

every weekend and working out sporadically or not at all. Thatmakes no sense.

I agree that details are important and that little things matter, butwhen you give too much attention to small stuff (and "weirdstuff"), before you know it, you’ve fallen for the latest cabbage orgrapefruit diet. Focus on the big stuff first - the fat burningfundamentals - 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 ThermicDietary Thermogenesis and the Thermic Effect Of FoodEffect Of Food

Actually ALL foods are "thermogenic" because the body must useenergy 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 leanprotein from solid foods, especially the following:

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• chicken breast

• turkey breast

• game meats (venison, elk, etc)

• bison, buffalo

• very lean red meat such as top round and lean sirloin (grassfed is especially nutritious)

• almost all types of fish

• shellfish and other seafood

• 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 isone of the secrets in my Burn The Fat program - Focusing onhighly thermogenic WHOLE foods (and not a lot of shakes orpowdered drink mixes) can really crank up your metabolism due tothe thermic effect of whole food.

It’s commonly known that of all the macro nutrients (protein, carbsand fat), lean protein has the highest thermic effect. Personally, Ibelieve the thermic effect of protein is even higher than most

people realize. This is one of the reasons that bodybuilders eat adiet high in lean protein and they are the leanest muscular athleteson earth. My entire fat loss program is based on these"bodybuilding diet" secrets (although the diet is not just forbodybuilders).

When you combine thermogenic lean protein foods with the rightamounts and types of essential fats, add in plenty of greenvegetables and just the right amount of natural starchy carbs andwhole grains (at the right times), your body will literally turn into a

turbo-charged fat burning machine - without drugs, supplementsor weird diet gimmicks.

A simple formula to put together a highlyA simple formula to put together a highly thermogenic fat burning mealthermogenic fat burning meal

(1) Select a green vegetable or fibrous vegetable such asasparagus, 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 fatburning 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 needsdictate and to the degree your body can tolerate starchesand grains (some people are carb-sensitive). Fruit is alsoacceptable, 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" byeating most of your concentrated carbs (starches and grains andsimple 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'llalso learn all the fat loss fundamentals, which areresponsible for 80-90% of your results. Also, for a limitedtime, you can get three free reports about fat burning foodswhen 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 VenutoAbout Fitness Coach, Tom Venuto

Tom Venuto is a natural bodybuilder, an NSCA-certified personaltrainer, certified strength & conditioning specialist (CSCS), andauthor of the #1 best selling diet e-book in Internet history, BurnThe Fat, Feed The Muscle. Tom has written hundreds of articlesand been featured in IRONMAN, Natural Bodybuilding, Muscular

Development and Men’s Exercise. To get more information aboutTom's Burn The Fat e-book, visit: BurnTheFat.com

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Understanding The ConceptUnderstanding The Concept

of Fat Burning Foodsof Fat Burning FoodsFirst of all, you must know and understand that food is not eaten inisolation but within a broader diet. Identifying “fat burning foods” must go along with their relevance as placed within such a diet.

The BasicsThe BasicsThe 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. Complexcarbohydrates provide a slower and more sustained releaseof energy than simple carbohydrates (sugars). (StarchyComplex Carbohydrates can be classified as either natural or refined . Simple sugars and refined starches are more

readily absorbed than complex carbohydrates with a higherfiber content, and therefore less energy is expended fordigestion.)

2. Low in calorie density. The more calories needed todigest 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 allthe foods, fats and refined simple sugars have the lowest

thermic effect.

Negative Calorie Foods & TheNegative Calorie Foods & The Thermic EffectThermic Effect

You have most probably heard of negative calorie foods. This refersto certain foods, which have a high thermic effect, combined with alow calorie density. These foods can hardly be stored as fat -

because the body burns off more calories to digest them, thanthey 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 foodto 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 = “FatBurning/Metabolism Boosting Super Food”

So, the two food groups that have a higher thermic effect than anyother foods and will increase, or benefit your metabolic rate themost are:

Lean Proteins - These foods are the most effective in stimulating

the metabolism. The term “Lean” refers to the quality of containingfewer calories than other protein foods. Therefore the combinedhigh thermic effect and low calorie density, make them ideal tobenefit fat loss. An increase in metabolic rate of up to 30% aftereating lean protein has been shown.

and

Natural, fiber-containing complex carbohydrates - which alsohave a high thermic effect and boost the metabolism. These foods

naturally have an even lower calorie density, and include fibrousvegetables, whole grains and natural starches. Also, plant foodsbreak 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 theeffect of loss in muscle mass – muscle is the natural furnace inyour body when it comes to fat loss – You would be wise to at leasttake care of what you have, even wiser to build on what you have.

NutritionData.comNutritionData.comAt www.NutritionData.com, two of the ways in which foods areclassified as being positively enhancing for weight loss, areaccording to the “Fullness Factor”, and “Rating” which is based ona 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 apositive effect on an over enthusiastic appetite.

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http://www.nutritiondata.com/

http://www.nutritiondata.com/





Fullness FactorFullness Factor

Nutrition Data's Fullness Factor (FF) is a numerical expressionthat relates to the food's Caloric density. Its 0-to-5 scale predictsthe satiating effect of the food. Higher FF numbers indicate that alower-Calorie serving of that food is more likely to "fill you up".

“One of the most detailed studies that demonstrates this wasconducted by Suzanna Holt and her fellow researchers at theUniversity 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 researchersfed 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

RatingRatingNutrition Data's Rating is a numerical expression of a food’soverall nutrient density. Its 0-to-5 scale proportionately rewardsfoods that have the highest amounts (per Calorie) of thosenutrients that the FDA deems essential.

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http://www.nutritiondata.com/topics/fullness-factor


http://www.nutritiondata.com/help/analysis-help#rating




http://www.nutritiondata.com/help/analysis-help#rating




The RulesThe Rules

Rule 1 - Eat low energy densityRule 1 - Eat low energy density foodsfoods

Research has proven that most people tend to eat about the sameweight of food over the course of a day, regardless of caloricintake. The solution is then to continue eating the same volume of food, by choosing the right foods, while cutting down the calories ineach 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 caloricdensity:

• Fruits and vegetables

• Soups

• Hot cereals

• Low fat yogurt

• Boiled eggs

• Pasta

• Fish and other seafood

Fat of course, has a much higher caloric density than water. Itcontains 9 calories per gram - twice as many calories than inproteins 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 Eatingworks.

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Rule 2 - Select high fiber foodsRule 2 - Select high fiber foods

Grains, breads, cereals, vegetables, and fruits containcarbohydrates, which is an essential energy source.

It is wise to aim for the high fiber variety - fiber is the most fillingand 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

• Whole-grain breads, cereals and pasta

• Legumes

Rule 3 - Eat reasonable amounts of Rule 3 - Eat reasonable amounts of

lean proteinlean proteinProteins are essential, but don't take in more than your body

needs. Protein requirements are calculated according to yourweight - the daily recommendation should correspond to more orless 0.4 grams per pound (0.88g per kilogram). For instance,someone weighing 150 pounds should include 60 grams of proteinto their daily intake. For active lifestyles, it can go as high as 0.8grams per pound (1.76g per kilogram).

The international expert, Prof Peter Lemon, recommends 1.2 - 1.4gprotein per kg body weight per day for individuals regularly activein 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:

• Poultry

• Seafood

• Low fat dairy products

• Egg whites

• Tofu

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Rule 4 - Limit your fat intakeRule 4 - Limit your fat intake

Eliminating fat completely from our diet isn't the best long-termsolution. Some types of fat are very nutritious; namely fat found infish, nuts, avocados, and olives – and it gives flavor and texture tomany 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 withoutsacrificing the pleasures of taste. A little practice and it makes allthe difference.

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Fat Burning FoodsFat 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 addzip to your system and help your body melt away unhealthypounds. These incredible foods can suppress your appetite for junkfood and keep your body running smoothly with clean fuel andefficient energy.

You can include these foods in any sensible weight-loss plan. Theygive your body the extra metabolic kick that it needs to shave off

weight quickly.Hunger is satisfied more completely by filling the stomach. Ouncefor ounce, the foods listed below accomplish that better than anyothers. At the same time, they’re rich in nutrients.

They’ll lend different tastes and textures to every meal and providea wide range of vitamins, minerals, proteins and other vitalnutrients.

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 changein order to slim down. Many of the foods in this section may beworthy substitutes.

For More Information On Including These Foods In ASensibly Balanced Meal Plan -

Have An Openminded Look At MealPlans 101

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Lean Proteins – MeatsLean Proteins – Meats

Chicken BreastChicken 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 skinremoved, it is the leanest meat with 1 gram of saturated fat per100-gram portion of white meat. Skinned chicken is healthiest, butmost experts recommend waiting until after cooking to remove itbecause the skin keeps the meat moist during cooking.

In addition, it is an excellent source of protein and vitamin Bcomplex (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 theskin contains 10 times more fat than brown meat. White meatcontains 245 calories (1025 KJ) per four ounce (120g) serving anddark 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 BreastTurkey BreastIt just so happens that this health food disguised as meat is goodyear-round for weight control. A four-ounce serving of roastedwhite meat turkey has 177 calories and dark meat has 211 – and100 grams of cooked skinless white turkey meat has only one gramof saturated fat.

Four ounces of ground turkey has approximately 170 calories andnine grams of fat – about what you’d find in 2.5 teaspoons of

butter or margarine. Incredibly, the same amount of regularground beef (21% fat) has 298 calories and 23 grams of fat.Turkey is rich in protein, niacin, vitamin B6, zinc and potassium. Itis 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 doat least as well, from conventional burgers to spaghetti sauce tomeat loaf.

Some ground turkey contains skin which slightly increases the fatcontent. If you want to keep it really lean, opt for ground breastmeat. But since this has no added fat, you’ll need to add filler tomake burgers or meat loaf hold together.

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FishFish

The calorie count in the average four-ounce serving of a deep-seafish runs from a low of 90 calories in abalone to a high of 236 inherring. Water-packed tuna, for example, has 154 calories. It’shard 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 than2% while a semi-fatty fish has between 2 and 10% of fat and afatty fish has greater than 10% of fat. It should be noted that thefat content of even fatty fish is lower than most other high-proteinfood. The fat content of lean, medium-lean and regular groundbeef for example varies from 10 to 30%.

Lean fishLean 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 addmaximum 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 fishSemi-fatty fish

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

Fatty FishFatty Fish

Fish containing greater than 10% of fat are considered “fatty”.However, the amount of fat in certain fish can vary dependingupon their origin and the time of year they are caught. Be that as itmay, fatty fish deserve a place in a healthy diet since they supplyessential 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 fattyacids.

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ShellfishShellfish

Shellfish, mollusks and crustaceans contain very few calories andare rich in protein and low in saturated fat, and may containomega-3 fatty acids. In fact, a well-balanced diet that includes avariety of fish and shellfish can contribute to heart health andchildren'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 therisk of food borne illness.

Some examples are:

LobsterLobster

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 andB-12 vitamin. Lobster is low in Saturated Fat. It is also a goodsource of Vitamin B12, Pantothenic Acid and Phosphorus, and avery good source of Protein, Zinc, Copper and Selenium.

ShrimpShrimpThere are 90 calories in a 3oz serving of shrimp and very little fat.

Shrimp are an unusually low-fat, low-calorie protein - a four ounceserving 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 agram of fat. Shrimp also emerged as a very good source of vitaminD and vitamin B12.

SurimiSurimiYou have probably already seen surimi in the refrigerated fishcounter or had it in salads and sandwiches, but without knowing itby name. Surimi is made from minced cooked fish, generallypollock and whiting, seasoned to taste of crab and lobster, andmost often shaped in sticks or flakes.

Surimi contains almost no fat, is very low in cholesterol and has nomore than 70 to 80 calories per 85-gram portion.

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Lean Red MeatLean Red Meat

Bodybuilders are quite famous for loving their red meat. Theybelieve that red meat helps muscle growth, and there may bemuch 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 meatespecially 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 youcan find by looking for "loin" or "round" on the labels.

The fat content of lean, medium-lean and regular ground beef forexample 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 inwhich the fat can be easily removed before eating, or else the leanand extra lean cuts.

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Lean Proteins – Eggs and DairyLean Proteins – Eggs and Dairy

EggsEggs

Eggs are considered an excellent source of high-quality protein. It

is also rich in vitamin B12, which is a key component in helpingyour 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 youover the recommended amount of daily cholesterol intake. Butstudies have shown that dietary cholesterol has little effect on

blood cholesterol. Dietary fat is the real culprit. That's the enemythat raises your bad cholesterol levels. (Ref http://www.enc-online.org/GoodNews.htm)

However, if you're still concerned about your overall cholesterolintake, you can remove the yolk (high in saturated fat) and stillbenefit from the high protein contained in the egg white.

Low or non-fat dairy productsLow or non-fat dairy products

According to an article in Obesity Research , women who ate low-fat dairy products, such as nonfat yogurt and low-fat milk, three tofour times a day lost 70 percent more fat than low-dairy dieters.

In another study published in the American Journal of ClinicalNutrition those who consumed 3 cups of fat-free milk gained lessweight 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 bodyfat.

If you are a regular consumer of milk and other dairy products,that's great - just watch your proportions and preferably switchover to the low or no fat varieties.

YogurtYogurtThe non-fat fruit variety of yogurt has 233 calories per cup andlow-fat plain has 154 calories per cup. It delivers a lot of proteinand, like any dairy food, is rich in calcium and contains zinc andriboflavin.

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http://www.obesityresearch.org/cgi/content/full/14/8/1444#B5

http://www.indianadairycouncil.org/004_Holiday_recipes/04_Teegarden_AJCNL.pdf



http://www.obesityresearch.org/cgi/content/full/14/8/1444#B5

http://www.indianadairycouncil.org/004_Holiday_recipes/04_Teegarden_AJCNL.pdf





Yogurt is handy as a breakfast food – cut a banana into it and addthe 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 fatcontent, buy plain non-fat yogurt and add fruit yourself.

Cottage CheeseCottage 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 sugaradded. You can also use cottage cheese in cooking, baking, fillingsand dips where you would otherwise use sour cream or creamcheese.

Lean Proteins - OtherLean Proteins - Other

TofuTofu

Tofu is usually made with soy as a base, it is sometimes also madefrom beans or peas. It is made by coagulating soy milk andpressing the resulting curds. You just can’t say enough about thishealth food from Asia. Also called soybean curd, it’s basicallytasteless, so any spice or flavoring you add blends with it nicely. A2½” square has 86 calories and nine grams of protein.

(Experts suggest an intake of about 40 grams per day.) Tofucontains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and evenlowers cholesterol. With different varieties available, the firmertofus are good for stir-frying or adding to soups and sauces whilethe softer ones are good for mashing, chopping and adding tosalads.

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Complex Carbohydrates - FibrousComplex Carbohydrates - Fibrous

AsparagusAsparagus

Asparagus contains the chemical asparagine - an alkaloid that

stimulates the kidneys and improves the circulatory process. Itdirectly affects the cells and breaks down fat.

100 Grams of raw asparagus contains 20 calories. It is low inSaturated Fat, and very low in Cholesterol and Sodium. It is also agood source of Pantothenic Acid, Calcium, Magnesium, Zinc andSelenium, and a very good source of Dietary Fiber, Protein, VitaminA, Vitamin C, Vitamin E, Vitamin K, Thiamine, Riboflavin, Niacin,Vitamin B6, Folate, Iron, Phosphorus, Potassium, Copper and

Manganese.

BeetsBeets

Beets are a strong diuretic, thereby effective in flushing out toxinsand 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 inSaturated 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.

BroccoliBroccoli

A cup (91g) of raw chopped broccoli has a mere 31 calories.It delivers a staggering nutritional payload and is considered thenumber one cancer-fighting vegetable.

Broccoli is very low in Saturated Fat and Cholesterol. It is also agood source of Protein, Vitamin E, Thiamine, Riboflavin,Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus andSelenium, 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 tinyflorets should be rich green and free of yellowing. Stems should befirm.

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Brussels SproutsBrussels Sprouts

Containing 43 calories per 100g, this vegetable stimulates theglands, the pancreas especially, which releases hormones that hasa cleansing effect on the cells. There are also minerals thestimulate the kidneys, promoting the quick release of waste.

Brussels sprouts are very low in Saturated Fat and Cholesterol. It isalso 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.

CabbageCabbage

This Eastern Europe staple is a true wonder food. There are only 33calories in a cup of cooked shredded cabbage, and it retains all itsnutritional goodness no matter how long you cook it. Eatingcabbage raw (17 calories per shredded cup), cooked, assauerkraut (27 calories per drained cup) or coleslaw (caloriesdepend on dressing) only once a week is enough to protect againstcolon cancer. And it may be a longevity-enhancing food. Surveys inthe United States, Greece and Japan show that people who eat alot of it have the least colon cancer and the lowest death ratesoverall.

Cabbage contains sulfur and iodine, which help to cleanse themucous membrane of the stomach and intestines. It is a great food

if you should have a pot belly or a middle age spread, as thediuretic cabbage will help to break up the fat in this area.

Sauerkraut is made of fermented cabbage; fermentation isobtained by adding salt to thinly sliced cabbage, which activateslactic acid production. The good news here is that this fermentationmakes the cabbage more digestible and retains all its nutritionalvalue.

Being low in Saturated Fat and Cholesterol, It is also a good source

of Thiamine, Calcium, Iron, Magnesium, Phosphorus andPotassium, 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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CauliflowerCauliflower

Cauliflower contains 25 calories per 100g, is low in fat and highin fiber and water, which is helpful in keeping you feeling full andsatisfied. Cauliflower is an excellent source of vitamin C, and is alsoa good source of Protein, Thiamine, Riboflavin, Niacin, Magnesiumand Phosphorus, and a very good source of Dietary Fiber, VitaminC, Vitamin K, Vitamin B6, Folate, Pantothenic Acid, Potassium andManganese.

It is the most easily-digested of the cabbage family and, like othercrucifers, it contains nutrients that help in the fight against cancer.

CucumberCucumber

Cucumber is part of the gourd family, and is actually a fruit whichoriginated in Asia and has been in existence for over 10,000 years.Given the appearance of its skin, it has always been treated like avegetable.

It contains 15 calories per 100g, is Sodium-free, Fat-free andCholesterol-free. It is also a good source of Vitamin A, PantothenicAcid, Magnesium, Phosphorus and Manganese, and a very goodsource of Vitamin C, Vitamin K and Potassium.

Cucumber contains a high sulfur and silicon content. Theseminerals work to stimulate the kidneys to wash out uric acid, whichis a waste product. With this uric acid being washed out, itstimulates the removal of fat, and loosens the fat from the cells.

Its high water content makes the cucumber very refreshing. It is agood source of potassium, vitamin C and folic acid.

Green BeansGreen Beans

There are over a hundred varieties of string beans, all withdifferent shapes, colors and flavors. They are divided into threecategories: the green bean, the yellow bean and the French beanor, 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 excellentsource of vitamin C, vitamin K and manganese.

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Plus green beans are very good source of vitamin A - notablythrough 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.

LeeksLeeks

These members of the onion family look like giant scallions, andare every bit as healthful and flavorful as their better-knowncousins. Leeks contain a mere 61 calories per 100g.

You can poach or broil halved leeks and then marinate them invinaigrette 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 rankingsystem 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 leeksparticularly helpful in stabilizing blood sugar, since they not onlyslow the absorption of sugars from the intestinal tract, but helpensure that they are properly metabolized in the body.

LettuceLettuce

People think lettuce is nutritionally worthless, but nothing could befarther from the truth. You can’t leave it out of your weight-lossplans, 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 lowin Cholesterol. It is also a good source of Riboflavin, Vitamin B6,Calcium, Magnesium, Phosphorus and Copper, and a very goodsource 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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MushroomsMushrooms

For thousands of years, Eastern cultures have revered the healthbenefits of mushrooms. Studies conducted over the past twodecades have suggested mushrooms or substances in mushroomsmay aid the immune system.

Often grouped with vegetables, mushrooms provide many of thenutritional attributes of produce, as well as attributes morecommonly found in meat, beans or grains. Mushrooms can be animportant source of B-vitamins for vegetarians. 100 Grams of Crimini mushrooms provides nearly one-third of the Daily Value forriboflavin, and mushrooms are one of the best plant-based sourcesof niacin around.

Mushrooms are low in calories (white mushrooms contain 22

calories per 100g), fat-free, cholesterol-free and very low insodium, yet they provide several nutrients, including riboflavin,niacin and selenium, which are typically found in animal foods orgrains.

Mushrooms are one of the few natural sources of vitamin D, whichis essential for healthy bones and teeth. 100 Grams of whitemushrooms 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) andpantothenic acid (B5). These vitamins help break down proteins,fats and carbohydrates so they can be used for energy.

OnionsOnions

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 andmost used vegetables in the world. It is a condiment and avegetable at the same time and even possesses various medicinalvirtues. Its medicinal benefits include being diuretic, anti scorbutic(preventive of scurvy), and expectorant (helps bring up mucus andother material from the lungs, bronchi, and trachea).

Onions are low in Saturated Fat, Cholesterol and Sodium. It is alsoa good source of Dietary Fiber, Vitamin B6, Folate, Potassium andManganese, and a very good source of Vitamin C.

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A mere three grams of chili peppers were added to a mealconsisting of 766 total calories. The peppers’ metabolism-raisingproperties 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.

One green hot chili pepper (45g) contains 18 calories and145% of the RDA of Vitamin C.

As Bell Peppers, Chili Peppers are also astonishingly rich invitamins A and C, abundant in calcium, phosphorus, iron andmagnesium, high in fiber, free of fat, and low in sodium.

SoupsSoups

Soup is good for you! Maybe not the canned varieties from thestore – but old-fashioned, homemade soup promotes weight loss. Astudy by Dr. John Foreyt of Baylor College of Medicine in Houston,Texas, found that dieters who ate a bowl of soup before lunch anddinner lost more weight than dieters who didn’t. In fact, the moresoup they ate, the more weight they lost. And soup eaters tend tokeep the weight off longer.

Naturally, the type of soup you eat makes a difference. Creamsoups or those made of beef or pork are not your best bets. Buthere’s a great recipe:

Slice three large onions, three carrots, four stalks of celery, onezucchini and one yellow squash. Place in a kettle. Add three canscrushed tomatoes, two packets low-sodium chicken bouillon, threecans water and one cup white wine (optional). Add tarragon, basil,oregano, thyme and garlic powder. Boil, then simmer for an hour.Serves six.

SpinachSpinach

Spinach has the ability to lower cholesterol, rev up the metabolismand burn away fat. With only 23 calories per 100g, 188% RDAof Vitamin A/100g, 47% RDA of Vitamin C, 10% of Calcium and15% of Iron, Spinach simply must have an honorable place ineverybody'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 itsvitamin A content can help prevent night blindness.

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Complex Carbohydrates - StarchyComplex Carbohydrates - Starchy

BarleyBarley

As cereal grains go, barley is a winner when it comes to good

nutrition. This centuries-old grain is packed with fiber, containsimportant vitamins and minerals, is slim on fat, and cholesterol-free.

It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate thisgrain regularly for strength and actually complained when they hadto eat meat.

Studies at the University of Wisconsin show that barley effectively

lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation betterthan laxatives - and that can promote weight loss, too.

BeansBeans

Beans are one of the best sources of plant protein. Peas, beans andchickpeas are collectively known as legumes. Most commonbeans 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 addsomething to make it complete. Combine beans with a whole grain– rice, barley, wheat, corn – to provide the amino acids necessaryto form a complete protein. Then you get the same top-qualityprotein 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 beansand remove foreign particles, put in a kettle and cover with boilingwater, soak for four hours or longer, remove any beans that floatto the top, then cook the beans in fresh water.

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Brown riceBrown rice

An entire weight-loss plan, simply called the Rice Diet, wasdeveloped by Dr. William Kempner at Duke University in Durham,North Carolina. The diet, dating to the 1930’s, makes rice thestaple of your food intake. Later on, you gradually mix in variousfruits and vegetables.

It produces stunning weight loss and medical results. The diet hasbeen shown to reverse and cure kidney ailments and high bloodpressure.

A cup of cooked rice (150 grams) contains about 178calories – approximately one-third the number of calories found inan equivalent amount of beef or cheese. And remember, wholegrain rice is much better for you than white rice.

BuckwheatBuckwheat

It’s great for pancakes, breads, cereal, soups or alone as a graindish commonly called kasha. It has 155 calories per cookedcup. Research at the All India Institute of Medical Sciences showsdiets 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 tothree cups of water to a boil, add the grain, cover the pan, turndown the heat and simmer for 20 minutes or until the water isabsorbed.

CarrotsCarrots

A medium-sized carrot carries about 55 calories and is anutritional 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, whichwill literally wash out fat and waste quickly. The carotene will betransformed into vitamin A in the intestines and this process willcreate a speed up in your metabolism and cause a reaction in yourcells to remove fat deposits.

Chop and toss them with pasta, grate them into rice or add themto 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 finelychopped carrots to soups and spaghetti sauce – they impart anatural sweetness without adding sugar.

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CornCorn

It’s really a grain – not a vegetable – and is another food that’sgotten a bum rap. People think it has little to offer nutritionally andthat just isn’t so. There are 178 calories in a cup of cookedkernels. It contains good amounts of iron, zinc and potassium,and University of Nebraska researchers say it delivers a high-quality of protein, too.

The Tarahumara Indians of Mexico eat corn, beans and hardlyanything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol andcardiovascular heart disease are almost nonexistent among them.

LentilsLentils

Lentils contain 353 calories per 100g, and is in excellent sourceof dietary fiber, 122% RDA per 100g. Soluble fiber in lentils acts asa scrub brush, cleaning the digestive system. This type of fiber alsodecreases serum glucose and cholesterol, and decreases insulinrequirements 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 willprovide a complete protein.

An important source of iron, 100g Of lentils contains 43% of theRDA of iron. Eating lentils with foods rich in Vitamin C, such astomatoes, green peppers, broccoli, and citrus fruits or juices, helpsthe body absorb the iron more efficiently.

Oat Bran / OatmealOat Bran / Oatmeal

A cup of oatmeal or oat bran (94g) has 231 calories. Andoats help you lose weight. Subjects in Dr. James Anderson’slandmark 12-year study at the University of Kentucky lost threepounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else. Just don’texpect oats alone to perform miracles – you have to eat a balanced

diet for total health.Oatmeal is loaded with soluble fiber which helps reduce bloodcholesterol by flushing those bad digestive acids out of yoursystem. Oatmeal is also beneficial in fighting colon cancer andheart disease.

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PotatoesPotatoes

Potatoes have developed the same fattening label as bread, andit’s totally off target. Dr. John McDougall, director of the nutritionalmedicine clinic at St. Helena Hospital in Deer Park, California, says “An excellent food with which to achieve rapid weight loss is thepotato”. At 0.6 calories per gram or about 131 calories persmall potato (170g), it is a great source of fiber and potassium,they lower cholesterol and protect against strokes and heartdisease.

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 andsour cream, or you’ll blow it. Opt for low-fat yogurt instead.

Sweet PotatoesSweet Potatoes

You can make a meal out of them and not worry about gaining apound – and you sure won’t walk away from the table feelinghungry. Each 100g of sweet potato has 86 calories. Theircreamy orange flesh is one of the best sources of vitamin A youcan consume, at 284% of the RDA per 100g.

You can bake, steam or microwave them. Or add them tocasseroles, soups and many other dishes. Flavor with lemon juiceor vegetable broth instead of butter.

Whole Wheat BreadWhole Wheat Bread

You needn’t dread bread. It’s the butter, margarine or creamcheese you put on it that’s fattening, not the bread itself. We’ll saythis 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 reallyfattening?

Bread, a natural source of fiber and complex carbohydrates, isokay for dieting. Norwegian scientist Dr. Bjarne Jacobsen foundthat people who eat less than two slices of bread daily weigh about11 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 lostfive pounds in two months. Others who ate white bread were

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hungrier, ate more fattening foods and lost no weight during thistime.

So the key is eating dark, rich, high-fiber breads such aspumpernickel, whole wheat, mixed grain, oatmeal and others. Theaverage slice of whole grain bread contains only 60 to 70 calories,

is rich in complex carbohydrates – the best, steadiest fuel you cangive your body – and delivers surprising amount of protein.

Whole Wheat or Whole Grain PastaWhole Wheat or Whole Grain Pasta

The Italians had it right all along. A cup of cooked pasta (without aheavy sauce) has only 155 calories and fits the description of aperfect starch-centered staple. Analysis at the American Instituteof Baking shows pasta is rich in six minerals, including manganese,

iron, phosphorus, copper, magnesium and zinc. Also be sure toconsider whole wheat pastas, which are even healthier.

Natural Simple CarbohydratesNatural Simple Carbohydrates (Fruit)(Fruit)

ApplesApples

These marvels of nature deserve their reputation for keeping thedoctor away when you eat one a day. And now, it seems, they canhelp 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. Thepractical effect of this is to leave you feeling satisfied longer, sayresearchers.

Secondly, they’re one of the richest sources of soluble fiber in thesupermarket. This type of fiber prevents hunger pangs by guardingagainst dangerous swings or drops in your blood sugar level, saysDr. James Anderson of the University of Kentucky’s School of Medicine.

A medium size apple (182g) provides only 95 calories andhas no sodium, saturated fat or cholesterol. You’ll also get theadded health benefits of lowering the level of cholesterol already inyour blood as well as lowering your blood pressure.

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BananasBananas

Bananas have an impressive potassium content, and are thereforehighly recommended by doctors for patients whose potassium islow.

One large banana (136g) packs 487 mg of potassium and onlycarries 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 abanana with its mere 2 mg of sodium. For the carbohydratecounters there are 31 grams in a large banana.

BerriesBerries

This includes blackberries, blueberries, gooseberries, mulberries,strawberries, Boysenberries, raspberries, oheloberries, elderberriesetc.

This is the perfect weight-loss food. Berries have natural fructosesugar that satisfies your longing for sweets and enough fiber soyou absorb fewer calories that you eat. British researchers foundthat the high content of insoluble fiber in fruits, vegetables andwhole 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 bloodpressure 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 asmuch as a cup of orange juice. So use your imagination and enjoythe berry of your choice.

FigsFigsFiber-rich figs are low in calories at 37 per medium (2.25”diameter) raw fig and 48 per dried fig. A recent study by theUSDA demonstrated that they contribute to a feeling of fullnessand prevent overeating. Subjects actually complained of beingasked to eat too much food when fed a diet containing more figsthan 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 mildwhite cheese or puree them to use as a filling for cookies and low-calorie pastries.

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GrapefruitGrapefruit

There’s good reason for this traditional diet food to be a regularpart of your diet. It helps dissolve fat and cholesterol, according toDr. James Cerd of the University of Florida. An average sizedgrapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), ishigh 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 afat and cholesterol fighter. The additional benefit here is assistancein the battle against atherosclerosis (hardening of the arteries) andthe development of heart disease. Try sprinkling it with cinnamonrather than sugar to take away some of the tart taste.

GrapesGrapes

Not only are they an easy fruit to pop in the lunch box, dress up adessert or just munch on as a snack, they have many nutritionaladvantages. A cup (151g) of grapes contains just 104calories, no sodium, no cholesterol and virtually no fat.

However, they do contain vitamin C and potassium as well as asmall amount of fiber and, despite their sweet flavor, grapes are

actually a low glycemic index food.

KiwiKiwi

This New Zealand native is a sweet treat at only 56 calories perlarge fruit (91g).

Chinese public health officials praise the tasty fruit for its highvitamin C content and potassium. It stores easily in the refrigeratorfor up to a month. Most people like it peeled, but the fuzzy skin is

also edible.

Lemons & LimesLemons & Limes

Lemons are of the most alkaline foods available, and can helprestore balance to a body used to an acidic diet. They are anexcellent food for weight loss as well. One fruit (108g) contain 22calories and 20% of the RDA for dietary fiber.

In addition to their unique phytonutrient properties, lemons andlimes are an excellent source of vitamin C, one of the mostimportant antioxidants in nature, at 139% of the RDA per fruit.

If you couldn't think of a staple drink till now - Perfection is a

37






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

MelonsMelonsNow, here’s great taste and great nutrition in a low-caloriepackage! One cup of cantaloupe balls has 62 calories, one

cup of casaba balls has 44 calories, one cup of honeydewballs has 62 calories and one cup of watermelon balls has 49calories.

They have some of the highest fiber content of any food and aredelicious. Throw in handsome quantities of vitamins A and C plus a

whopping 547 mg of potassium in that cup of cantaloupe, and youhave a fat-burning health food beyond compare.

OrangesOranges

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 therecommended daily value for dietary fiber. Oranges are an

excellent source, providing more fiber than any of the top 20consumed fruits or vegetables. One medium orange also contains260 milligrams of potassium – 15 percent of what the FDArecommends per day. Potassium plays a key role in manyimportant health functions. It is also a good source of Thiamine,Folate and Calcium.

PapayasPapayas

Papaya is commonly used to aid digestion. They are the onlynatural source of papain, an effective natural digestive aid, whichbreaks down protein and cleanses the digestive track. This meansless food settles into the metabolism and becomes fat, makingpapaya's natural digestive properties an advantage to people tryingto lose weight — particularly for people who may cheat on theirdiets.

One cup of raw papaya (140g) contains 55 calories.

Papayas have 33% more vitamin C and 50% more potassium thanoranges with fewer calories. Papayas have 13 times more vitaminC and more than twice the potassium than apples. Papayas havefour 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 & NectarinesPeaches & Nectarines

Nectarines are essentially the same fruit as Peaches, the primarydifference is that nectarines are smooth-skinned and peaches arefuzzy.

One large nectarine (156g) contains 69 calories, and onelarge peach (175g) has 68 calories.

Both nectarines and peaches are good sources of vitamin C,Dietary Fiber, Vitamin A, Niacin and Potassium, and also containmodest amounts of beta-carotene.

Prickly PearPrickly Pear

People have been using the fruit and pads of prickly pear cactus formedicinal 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, 21percent RDA of fiber and 8 percent RDA of calcium.

One cup of raw nopales, the pads of the prickly pear, has 14calories. 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 andpotassium.

FatsFatsFat, the most concentrated source of energy in your diet, is a vitalnutrient. It provides essential fatty acids, helps maintain skin, andcarries many fat soluble vitamins such as A, D and E.

Certain fats such as omega-3 and omega-6 fats are essential forgood nutrition and must be consumed as part of a healthy diet. Itis important to choose fats wisely because some fats are healthierthan others.

Some fats are good for you and your body needs them. So letsinclude this section, to give you some ideas on how to completeyour food choices in a balanced, but most healthy way.

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Canola OilCanola Oil

Canola oil is considered the healthiest of all commonly usedcooking oils. It is lowest in saturated fat, high in cholesterol-lowering mono-unsaturated fat and the best source of omega-3fats of all popular oils. Canola oil contains just 7% saturated fatcompared to, for example, 15% for olive oil, 19% from peanut oiland 12% for sunflower oil.

Clinical studies conducted over the past 20 years involvingthousands of healthy volunteers, examined the role of canola oil inlowering blood cholesterol levels and reducing risk of coronaryheart 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 andhave a beneficial effect on clot formation, thereby decreasing therisk of heart disease and stroke.

Flaxseed OilFlaxseed Oil

“An unlikely hero in the battle of the bulge is in fact classified as afat. Flaxseed oil is quickly gaining acclaim as a sensible approachalong 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 espousesflaxseed oil as an "essential element of a healthy diet," the other,"any dietary or weight loss program undertaken without theaddition of the essential nutrients in flaxseed oil is destined to fail."

Reference: http://www.barleans.com/literature/flax/61-

weight-loss.html Weight Loss with Flaxseed Oil - The Non-Fat Fat - By Jade Beutler, R.R.T., R.C.P.

Peanut ButterPeanut 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 andnutritious, 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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http://www.barleans.com/literature/flax/61-weight-loss.html








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 – andhow about a banana and peanut butter smoothie!

Bu, despite the protein, peanut butter is considered a high-caloriefood. So be sure to limit your intake.

NutsNuts

Studies show that dieters who eat a moderate amount of nuts aremore likely to stay on their diets. They help to fill you up and arealso 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 coronaryheart disease by up to 39%. Nuts contain no cholesterol, and, likeolive oil, are high in mono unsaturated fat, which is believed tolower cholesterol levels.

Nuts are a terrific source of protein and according to the USDAFood Guide Pyramid it can serve as an alternative to meat, poultryor beans.

Olives & Olive OilOlives & Olive Oil

Known as the "gift of the gods" , according to Greek mythologywhich claimed that it was initially brought to the Greeks as a gift bythe Goddess Athena, and then later picked by Zeus as the mostuseful invention of the time, Olive oil is another one of those "goodfats". In fact, it's so good that it helps you burn fat and keeps yourcholesterol down.

Olives have only two grams of fat per 15 gram serving, with themajority of fat coming from mono unsaturates and part of theremaining fats being essential fatty acids.

One serving contains only three percent of your total fat intake forthe day. An extra large Black Ripe Olive has only seven calories -and a serving equal to only 25 calories! This makes olives an idealsnack or ingredient for adding flavor and variety to the lower fatmeals you prepare.

One ounce of extra virgin olive oil contains about 85% of the dailyvalue for mono unsaturated fat.

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And For Kicks...And For Kicks...

CoffeeCoffee

Easy does it is the password here. We’ve all heard about potential

dangers of caffeine – including anxiety and insomnia – somoderation is the key.

The caffeine in coffee can speed up the metabolism. In nutritionalcircles, it’s known as a metabolic enhancer, according to Dr. JudithStern of the University of California at Davis.

This makes sense, since caffeine is a stimulant. Studies show it canhelp you burn more calories than normal, perhaps up to 10 percentmore. 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 titand try doing without sugar – many people learn to love it thatway.

MustardMustard

Try the hot, spicy kind you find in Asian import stores, specialtyshops and exotic groceries. Dr. Jaya Henry of Oxford PolytechnicInstitute in England, found that the amount of hot mustard

normally called for in Mexican, Indian and Asian recipes, about oneteaspoon, temporarily speeds up the metabolism, just as caffeineand the drug ephedrine do.

“But mustard is natural and totally safe,” Henry says. “It can beused every day, and it really works. I was shocked to discover itcan speed up the metabolism by as much as 20 to 25 percent forseveral hours.” This can result in the body burning an extra 45calories for every 700 consumed, Dr. Henry says.

Apple Cider VinegarApple Cider Vinegar

Be sure to use Apple Cider Vinegar in small quantities. It is apowerful diuretic, being made from apples - the malic acid inapples 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 alkalineelements and minerals in the body, which produces a cell scrubbingeffect.

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This eBook is the real deal. It is a bumper edition 341 page SuccessManual 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.

● 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.

● Foods That Turn to Fat, One of the best ways to learn what youshould 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 giveyou the best results.

● Tasty Fat Loss & Muscle Building Recipes, 25 Of the most professionally designed, highly tasty andeffective fat burning recipes that you will evercome across.






a guide to fat burning foods

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