Foods that fight fat. If you want to lose weight but don’t know what to eat…you’re not alone. Go into any bookstore and you will see a dozen different books on what to eat and what not to eat. Some of those books are great – and some should be used as a coaster for your drink. There’s not a secret solution or quick fix – actually let me restate that. There are quick fixes that will drop weight off of you…but they only last as long as you are “On” them – and once you return to normal eating, more often than not, more weight will come on. You basically screw up your metabolism each time you do one of those things….so it gets harder and harder to keep it off. Here are the top 10 foods I keep handy that are all great in fighting off fat!
1) Cottage Cheese. Why it works Cottage cheese has whey protein, which releases hormones that tell your brain when you've had enough to eat, says Dave Grotto, R.D., of Chicago. Look for lowfat versions, which have 80 calories and 1 gram of fat per 1/2 cup. My husband likes to mix lowfat yogurt with the cottage to make it a little tastier…just make sure the yogurt has less than 12g of sugar.
2) Egg Whites - Why they work The amino acids in egg whites help build lean muscle that may in turn help rev metabolism. I buy 18 lg eggs on Sunday, boil them and then dry them off – pop em back into the egg crate and we eat on them all week long for a really quick and easy snack. They are great for the afternoon snack attack hits!
3) Oatmeal - Why it works Plain oatmeal has no added sugar and keeps blood sugar steady. Even better than Old Fashioned kind – do Steel Cut for more fiber. I add cinnamon and stevia (natural sweetner) to make it even better. Great on a cold morning.
4) Almond Butter – Why it works We use almond butter daily around here. It’s healthier than Peanut butter, and supplies healthy fats we need. Spread it on celery sticks for a great afternoon snack. Don’t over-do 2T 190 cals.
5) Beans – Why it works You can't beat beans—they're only about 150 calories per 1/2 cup and full of protein, fiber and antioxidants. Always good with brown rice or veggie chili. They will fill you up and will go easy on the grocery bill too!
6) Salmon – Why it works Just 3 ounces of canned salmon delivers 530 IU (more than the Daily Value) for vitamin D and 181 mg of calcium, a power-packed nutritional combination that may be just what your waistline needs as we get older
7) Soybeans (Edamame) – Why it works These are fat blockers. Soybeans contain lecithin, which help flush fat from your system rather than sticking on your thighs. 1 C has 150 calories…great afternoon or movie snack!
8) Lean Protein – Why it works Regulates insulin levels and stops cravings. Helps the body fill full. Protein is known as the building block for the body's muscle. The more lean muscle mass built in the body, the less fat that will exist in the same area! Great sources: Chicken breast, turkey, egg whites, buffalo
9) Olive Oil – Why it works Olive oil is a monounsaturated fat. Our bodies metabolizes these types of fats at a faster rate than saturated fats, which may lead to further weight loss. The British Journal of Nutrition published a study in 2003 suggesting that monounsaturated fats, from products such as olive oil, break down fats stored within the body. Once the fat was broken down, it was easier for the body to release and eliminate the fat. Replace oils in your diet that contain saturated fats with olive oil to increase your belly fat loss.
10) Whole Grains – Why they work Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels, blood pressure, and blood coagulation. Whole grains have also been found to reduce the risks of many types of cancer. They may also help regulate blood glucose in people living with diabetes. Other studies have also shown that people who consume more whole grains consistently weigh less than those who consumed less whole grain products.
Check labels carefully! Foods labelled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Color is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! Some brown bread has brown coloring added to achieve the brown color!
When determining if a packaged food product contains whole grain or not, look for the word "whole" in the ingredient list. Also look for the Whole Grain Stamp (see above examples). A "good source" stamp contains at least 1/2 serving of whole grains while an "excellent source" contains at least 1 serving of whole grains. - Healthcastle
For the fastest weight loss possible (the healthy way) combine Cardio and Strength training in your workouts. Be sure to increase weight and/or reps to avoid the dreaded plateau. Not sure how to workout? Let our female personal trainers teach you how to reach your goals. Our women only bootcamps incorporate interval training and mix in Kettlebells, Medicine Balls, Resistance Bands and more...so we keep it fun and your body won't ever know what's coming next. Our trainers have been successfully helping women lose weight and keep it off since 2009, and we have the most fun McKinney Boot Camp around! We are located less than 1 mi from Adriataca, in Stonebridge Ranch, and less than 1 mi from the Frisco line. All of our workouts are INDOORS for the winter. You will lose weight, get a meal plan for free, and have fun in the process!
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