How to Lose Belly Fat - 100 Low-Carb Recipes with Fat Burning Foods by Anna Plenter and Ivan Kalinin

Have you ever tried to eat healthy and found it boring, bland, expensive and complicated? We have a solution for you! How to Lose Belly Fat: 100 Low-Carb Recipes with Fat Burning Foods is a recipe guide for fitness conscious people who want to lose weight AND eat great, while spending less time in the kitchen.

This brainchild of fitness experts and award winning fitness competitors, Ana Plenter and Ivan Kalinin, has 100 high-protein, low-calorie and low carb recipes that taste great and are made out of fat burning ingredients.

With more than 15 years of personal training experience, Ana and Ivan have learned that real fitness is not JUST about spending numerous hours working out at the gym. It’s more about eating the right foods—NOT starving yourself to death! One of the biggest misconceptions the authors discovered while researching the book, was the idea that eating healthy requires “sacrifice,” or eating foods that just aren’t quite as tasty as you’d like. 

One of the aims of the How to Lose Belly Fat: 100 Low-Carb Recipes with Fat Burning Foods is to dispel this myth once and for all. In it, you’ll discover the REAL dietary science that paints a much rosier picture than the grim ‘deprivation’ philosophy of mainstream dietetics, along dozens of great-tasting, healthy recipes. You can now enjoy:

- Delicious, energizing breakfasts, high protein lunch choices and healthy, hearty dinners.
- Tasty AND nutritious snacks.
- Tons of low carb, low fat, gluten free recipes.
- Recipes that will burn belly fat, get rid of love handles and reduce cellulite. 
- Foods like pizzas, pastas, muffins, frozen yogurts, cakes and more in their healthier versions ABSOLUTELY GUILT FREE!

All the recipes and dietary advice in this guide is aimed at busy individuals who have a life outside of the gym. However, it can also help fitness competitors who are tired of boring foods. You can now stop using calorie tracking tools, such as weight loss calculator; for your convenience, each recipe has a calorie count and a nutritional breakdown of grams of fat, carbohydrates and protein.

If you’re sick of fad diets and deprivation, pick up the How to Lose Belly Fat: 100 Low-Carb Recipes with Fat Burning Foods. It will change the way you look at food for good!

How to Lose Belly Fat
Book Language: English 
Pages: 133
File Type: Pdf, Epub, Mobi
File Size: 5.3 MB

How much protein should I eat?

Protein is muscle manna, the ammunition you need for arming your guns. It’s built from amino acids stitched together into long chains, some of which your body can make naturally – known as ‘non-essential’ – and some of which it can’t. These are called ‘essential’ amino acids and you need to source them from food. When you chow down on a chicken breast your body breaks proteins down into their constituent amino acids, which it then uses to build everything from new muscle to organs and hair. Your mum was right after all. You are what you eat.

Are you getting enough?

In all likelihood, probably not. The current guidelines recommend you eat 0.8g of protein daily per kg of bodyweight, but that won’t get you Arnie arms. “Elite athletes eat around 2g per kg every day,” says Dr Karen Reid, a sports science nutritionist who's worked with the Wales rugby team, and the founder of Performance Food. She recommends getting near that level for the first 12 weeks of a new workout programme. “That’s when you’re sore, when you’re breaking down muscle fibres and creating new structures.” And damage plus fuel equals growth. After 12 weeks, if your wallet requires it, you can scale back to between 1.2g and 1.6g per kilo.

But don’t eat too much

Upping your protein intake won’t automatically lead to muscle gain. If you’re not putting the work in at the gym then it’s wasted, and will either be burnt off as fuel or laid down as fat. That’s an expensive way to gain unwanted weight, and could be harmful in the long term. “Nitrogen from the amino acids has to be cleared,” says Reid. “That puts extra strain on your liver and kidneys, which have to filter it all out.” If you notice dark, concentrated urine, up your hydration and feast onbananas and spinach. They’re high in magnesium and potassium and help to reduce protein-associated kidney stones, according to research from the University of Granada.

All protein is not equal

Our food pages are packed with dead animals for a reason. The protein in plants is incomplete; it doesn’t contain the full spectrum of essential amino acids you require. This means you need to eat a wider range, and around 25% more, to get the same hit as you would from animal proteins. But though our rundown of the world's best protein sources favours the carnivorous, adding muscle on a vegetarian diet is far from impossible.

Watch the clock

Timing your protein hits is vital to optimise your gains. Your body can’t process more than 30g of protein per serving, according to research from the University of Texas, so scoffing six steaks at dinner is a waste. “It’s not about having shedloads all at once,” say Reid. Instead, plan five or six small meals throughout the day. Bookmark these wallet-and-muscle-friendly recipes to stagger your protein hits from morning to night.

Eat around your workout

The most important protein hit is the one after your gym session. “You want that immediate stimulus,” says Reid. “Within the 30-minute window post-workout you’re looking to optimise the repair and regeneration process.” That’s when you want rapidly-absorbed whey protein, either by chugging a shake or a pint of milk. Reid also recommends a skinny latte for a pre-gym boost: “You’ve got the caffeine kick, the protein in the milk and if you try a banana with it, a bit of carbohydrate.” Pairing your protein with carbs is good sense. After exercise your body produces the stress hormones adrenaline and cortisol, which break down proteins, fats and sugars. When they’re coursing through you, you’re not building muscle. “When you get some recovery nutrition in it counters those stress hormones,” says Reid, switching your body back into repair mode and kickstarting growth.

Protein for everyone

If you’re looking to pack on muscle then, obviously, you need protein to build it. But if you’re trying to lose weight then upping your intake is equally important. Your body only burns protein after it’s exhausted fat stores, so swapping carbs for meat ensures it's your spare tyre that gets targeted for energy when you work out. What's more, simply having muscle (which is, remember, built from protein) increases your calorie burn at rest. Plus there’s the handy fact that protein boosts satiety. Try this protein-packed, low-carb lunch to curb those mid-afternoon biscuit pangs.
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fat burning dinners stuffed chicken

Ingredients (makes two servings)
Handful chopped sun-dried tomatoes
Handful crumbled low-fat feta cheese
Handful chopped black olives
1 clove garlic, finely chopped
1 tablespoon balsamic vinegar
2 chicken breasts
Olive oil
Salt and pepper
Salad leaves
Nutritional info
480 calories
45g protein
9g carbs
23g fat (5g saturated)
4g fibre
Preheat the oven to 220°C/gas mark 7
Toss together the tomatoes, feta cheese, olives, garlic and vinegar
Rub the chicken with olive oil, salt, and pepper
Carefully cut a slit along the thick part of each chicken breast, creating a pocket. Add enough stuffing to fill each pocket and transfer to a baking tin
Bake for 25 minutes. Top with any remaining stuffing
Serve with as many mixed salad leaves as you like dressed with a little olive oil, or piles of green beans and carrots

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Fat Burning Breakfast Recipe – Quinoa Salad and 2 Eggs

Today’s Healthy Fat Burning Recipe is one of my go to breakfast recipes when I want to lose fat fast.
It’s loaded with protein, healthy omega fats, vitamins, and low glycemic complex carbs to keep you fuelled up for the morning… Leaving you feeling great!
Quinoa Salad and 2 Egg Breakfast

2 Eggs and Quinoa Salad
1/4 Cup Dry – Cooked Quinoa
Half of a Tomato – Chopped
1/4 Cucumber Chopped
2 Eggs Fried in Coconut Oil

Try it and you’ll love it!
Eat Clean to Get Lean!

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Fat Burn Breakfast Recipes

Skipping breakfast is a common strategy for people who are trying to lose weight, but it's usually not a successful one. Your body expects to be refueled a few times each day, so when you skip meals you may feel so hungry that when lunch time comes, you over-eat or maybe you choose foods that are not the healthiest choices.

A healthy breakfast that includes high-fiber cereal can help you lose weight and keep diabetes, heart disease, and stroke at bay - especially when the menu also includes nonfat milk and fruit.
Following are Fat Burning Breakfasts Recipes  which keeps you healthy and Fat free.
Fruits with Yogurt 
2 Bananas
1 Big apple
1 Papaya
1 Kiwi fruit
6 Strawberries
400 ml Fat free yogurt
1 cup of healthy muesli Honey
  • Wash, peel (where necessary) and chop all the fruit into smaller pieces.
  • Arrange the fruit into cocktail glasses.
  • Top with some fat free yogurt and sprinkle with muesli.
  • Finish it off with a small dollop of honey. And have yummy fat less yogurt fruit salad.
Banana with Peanuts
2 Tbsp peanut
butter 2
Eggo Special K waffles
1 medium banana (Banana Calories)
1/2 pint fat-free chocolate milk
  • Spread a tablespoon of peanut butter over each (briefly microwaved) waffle.
  • Divide the banana between them and roll each to make wraps.
  • Wash down with chocolate milk.
Oat pancakes with Maple Yogurt and Blueberry 
1 cup old-fashioned rolled oats
 1/2 cup low-fat cottage cheese
2 large eggs
1 teaspoon vanilla extract
1 cup blueberries
Cooking spray
3/4 cup plain Greek-style low-fat yogurt
1 tablespoon maple syrup
  • Combine oats, cottage cheese, eggs, and vanilla in a blender or food processor. Process until smooth. Gently stir in blueberries.
  • Heat a large nonstick skillet over medium heat. Coat pan with cooking spray. Spoon about 2 tablespoons batter per pancake into pan.
  • Cook 3 minutes or until tops are covered with bubbles and edges look cooked. Carefully turn pancakes over, and cook 3 minutes until golden.
  • Barley with Banana & Sunflower Seeds

Barley with Banana & Sunflower Seeds

 2/3 cup water
 1/3 cup uncooked quick-cooking pearl barley
1 banana, sliced
 1 tablespoon unsalted salted sunflower seeds
1 teaspoon honey
  •  Combine 2/3 cup water and barley in a small microwave-safe bowl. Microwave on HIGH 6 minutes.
  •  Stir and let stand 2 minutes.
  • Top with banana slices, sunflower seeds, and honey.
Banana & Almond Butter Toast
Tablespoon almond butter
Bread Slices
Banana sliced
  •  Spread almond butter on toast.
  • Top with banana slices
Low Fat banana pancakes
½ cup whole wheat flour
¾ cup all-purpose flour
2 tbsp sugar
1 ½ tsp baking powder
¼ tsp salt
1 large egg, lightly beaten •
1 cup nonfat milk
1 tsp vanilla extract
1 ½ cups diced bananas
  • Whisk flour, sugar, baking powder and salt in a medium bowl. In a small bowl, combine egg, milk and vanilla extract.
  • Add milk mixture to dry ingredients and stir well. Fold in bananas. Scoop ¼ batter per pancake on to a heated griddle coated with cooking spray, or nonstick pan.
  • Turn pancakes when bubbles appear and the edges are becoming dry – about 2-3 minutes. Cook for 1-2 minutes on second side.
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3 Day Diet Plan – For Short Term Weight Loss

Crash dieting is an option if you need a fast weight loss program. Albeit this kind of diet has temporary effect, it can drastically decrease your body weight in just a matter of three days.

3 Day Diet Plan - The Quickest Way to Lose Extra Pounds

The Cleveland Clinic diet or the 3 day diet plan is a proven effective way to lose weight of up to ten lbs. in just three days. The key is to follow the program religiously. By speeding up the metabolism rate of the body, it is expected that fast weight loss will follow. The3 day diet plan, to be effective, should be religiously observed. The amount of food to be taken, including calorie count should be specifically adhered to. Once these specifications are not followed to the dot, the result will not be guaranteed. Once the three days have passed, the dieter can return back to the normal eating habit. This diet plan can be repeated if desired or as needed. However, a five day rest must be done prior to going back to the program.

3 Day Detox Diet - System Cleansing

The 3 day detox diet is designed to clear the body of harmful toxins. By managing the digestive system and lifestyle, the body is being cleansed holistically. Albeit a thorough detoxification is required to be done in a longer period of time for the body to be fully cleansed, a lot of people are not able to complete the program. Since this form of diet is not just focussed on eating the right kind of food in right proportion, it also include attitude and mind-setting, people who are currently working full time will not be able to commit to this. As such, the 3 day detox diet becomes a better alternative. Generally, the food will consist of natural foods in raw form. Fruits, vegetable, grains, nuts and plenty of water are basically the only food that should enter your system for three days.

3 Day Diet Menu - Low Carb Diet

Here is a sample of 3 day diet menu. Day One: Breakfast will consist of Tea, coffee or juice, one loaf of toast (use wheat bread) with peanut spread. For Lunch, you can have half a cup of Tuna, one loaf of bread and juice. You are allowed a heavy dinner by eating 3 ounces of beef or chicken, one cup of vegetable, an apple and half a cup of ice cream. Day Two: Breakfast may contain Tea, coffee or juice, poached egg and fruit. You can eat one cup Tuna or cheese together with crackers for lunch. Your dinner should have a choice of any lean meat, one cup of vegetable, a fruit and half cup of ice cream. Day Three: You can have crackers, cheese and apple for breakfast together with Tea, coffee or juice. Your lunch can consist of boiled egg and toast. Dinner on the other hand is supposed to have a cup of tuna, a cup of vegetable, a fruit and half cup of ice cream.

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Fat Burning Food – Effective Diet to Shed Calories

Fat burning foods are certain food products which are effective fat eradicators. Daily consumption of these food items can protect the body from unhealthy fat. These foods are usually prescribed by diet experts to those who wish to lose weight.

Fat Burning Food - Some Amazing Fat-Scrapers

In order to slim down you do not need to live on food supplements or on a liquid diet. The most important way to deal with fat is to identify foods which have low fat content and at the same time can play the role of a fat cutter with perfection. Nutritionists have identified eggs, skimmed low fat milk, yogurt, organic soybean called edamame and beans of various sorts(navy beans, kidney beans, white beans and lima beans). Oatmeal, lean meat, whole grain and olive oil are also good for health. Any type of fat burning food is rich in fibers and these anti fat fibers are stomach cleansing agents that are good for health. However these food products work best if certain rules of preparation are adhered to. For example frying beans in oil will definitely rob it off it properties. Similarly, you must be able to control your temptation of buying flavored oatmeal which has high glucose content and low nutrition. In case of eggs try eating the egg white and discarding the yolk to keep cholesterol levels under check. Using Olive oil to cook will nourish you with healthy monounsaturated fat. Thus for optimum utilization use fat burning food prudently.

Food Calorie Chart - Essential Calorie Information

food calorie chart is usually consulted by a Dietician in an effort to reign in on excess calorie consumption. The chart consists of a series of food items and their respective calorie content. Dieticians consult the food calorie chart to prepare diet plans for patients and fitness aspirants. It is often an indispensible item in the crusade against fat. However it is true that merely consulting the chart will not give result as long as certain physical conditions are not taken under consideration. These charts are also found in fitness centers who prepare diet plans for body builders. For those who have been told to watch out for calories downloading the chart from the internet is a good way to keep track of daily consumption.

Calorie Intake Calculator - Handy Monitoring Instrument

The calorie intake calculator is an important device which can calculate the daily calorie consumption and is usually found in diet clinics, fitness centers and hospitals. For those who are undergoing fitness programs to slim down calorie intake calculator keeps them posted on their daily consumptions helping them to make dietary modifications in order to meet the prescribed calorie limit. The instrument is also used by health professionals to monitor diet plans of patients. On the basis of the readings health care providers are able to recommend changes wherever it is absolutely needed.

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Fat Burning Recipes – Formulas and Diet Plans to Shed Those Extra Pounds

You can make tasty yet effective fat burning recipes without much difficulty. In order to understand the appropriate fat burning recipe you need to understand your body first. You can start by analyzing your current diet plan’s effectiveness.

Fat Burning Recipes - Guide to Making Healthy, Tasty Food

You can lose weight quickly with some well known fat burning recipes like Turkey Burger and beef stew. A turkey burger is a very good alternative to the conventional greasy burgers. This is because, turkey meat contains much less calories and fat compared to the meat used in other burgers. For preparing a Turkey Burger, you would require the following ingredients. These ingredients are four oz of ground turkey with low fat, one fourth cup of Spinach, half a tablespoon of salt, five almonds chopped, two mushrooms chopped and one tablespoon of organic ketchup. You have to mix all these ingredients thoroughly in a bowl. You can also eat different kinds of soups as they also contain fat burning recipes.

Calorie Burning Foods - Natural Weight Loss Solutions

When you want to lose weight, you must consume lesser calories than what your body uses. The calorie burning foods contain low amounts of fat but are very rich in staple fibers and protein. They are also quite inexpensive. Fresh vegetables and fruits like onions, spinach, mushrooms, cucumbers, strawberries, peaches and bananas are good examples of calorie burning foods. You could substitute oinions or mushroom for cheese when making an omelet. Mushrooms or onions will add fewer calories to the dish than cheese would. Eating peaches and bananas instead of cereal would also help you to consume fewer calories.

Fat Burning Meal - Key to Staying Healthy

A fat burning meal would be ideal for you if you are looking to develop a healthy and slim body. A perfect fat burning meal would comprise of raw fruits and vegetables. Raw fruits and vegetables like lettuce, spinach and bananas, celery, broccoli, asparagus and strawberries promote the burning of fat for a number of reasons. They contain low calories and low fat. They are rich in minerals, fiber and vitamins. Raw vegetables and fruits eliminate your body waste quickly and help to reduce your craving for sweets. They keep your body’s energy level very steady so that you do not feel too hungry or too exhausted.

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36 Super Foods That Burn Fat & Help You Lose Weight

If you view food as the enemy, here are 36 items that might make you change your mind and have them work for you instead of against you. While they may be pretty super, you shouldn’t put all of your attention on any one of them. Start by introducing a few more foods that burn fat into your diet each week until you find that you’re eating much more of them than you used to.

Is it a fruit? Is it a vegetable? Who cares? All you need to know is that it’s got a ton of good things for your body for the long term, and in the short term it works to help you lose weight and help keep it off. They’re low on the calorie meter, but they help to give you that full feeling, and contain fiber that keeps things moving.
Like any bona fide superfood tomatoes bring more to the table than just weight loss. The lycopene brings antioxidants that studies are showing to be potentially helpful with a myriad of diseases and conditions. Be sure to add tomatoes to your cart next time.
Healthy Vitamin C levels will help to keep you functioning at optimal levels, but if you’re looking to burn fat you might be concerned about the sugar in oranges. There’s no getting around it, oranges do contain sugar, which has the potential to turn to fat if it’s not burned up. But the calorie count is low, and the fiber actually helps to regulate your blood glucose levels.
In order for this to work out for you as a weight loss aid, eat it in moderation and to curb your sweet tooth when you’d otherwise be reaching for a candy bar or other sweet treat.
Although Paleo Diet followers would disagree, many others state that oats work as part of a weight loss strategy because the amount of fiber boosts your metabolism and helps you feel fuller longer. Everyone from The Biggest Loser trainer Bob Harper to the American Heart Association says to make a bowl of oatmeal for the best start to your day.
The antioxidants and other minerals oats contain make it a solid choice and not just a source of fiber. Cutting your cholesterol might also be on your list and this is a great way to get those levels down.
There’s no need to eat bland and boring food when you’re trying to lose weight. This is a great time to experiment with seasonings from different cultures. Many of them have thermogenic properties that boost your metabolism, while making some so-so dishes taste like they’re from a restaurant.
Some examples: Mustard seed will spice up your entree and get your metabolism going, and ginger can help with your digestion. Ginseng can boost up your energy, and black pepper can help burn calories. Like Indian food? Turmeric can help break up fat.
Sweet Potatoes
Oprah likes sweet potatoes, and credits them as part of the reason she lost weight one time. But can you really slim down by swapping a baked potato with its sweet cousin? Turns out sweet potatoes are great for dieting because they have fewer calories and also help you stay satisfied between meals.
If you’re addicted to spuds this can be one way to take out a food that usually gets the no-no when dieting and replace it with a superfoods such as this that has good things for you like fiber, Vitamin C, potassium, and Vitamin B6.
It’s hard to wrap your head around the fact that you are helping yourself to lose weight when you eat an apple. They are so sweet that they can help conquer sweet cravings, and it’s easy to see why they end up in a lot of desserts. But they are low in all of the things that you want them to be like calories, fat, and sodium. They have a good amount of fiber.
The fiber helps you feel full, and keeps you from going mad in between meals. It also helps keep things moving along digestively. Just be sure to chew your apple up real well before swallowing, and buy organic so you can leave the peel on.
This is one food that almost every single diet plan in existence suggests you eat. Nuts are one food that unites the vegetarians and the Paleo followers, and we have yet to find a diet program that says not to eat them. They’re straight from the Earth and a small handful of raw organic almonds, walnuts or pecans can be a crunchy snack that leaves you feeling good for a few hours or more.
If you don’t like eating nuts for a snack, try chopping them up and sprinkling them on main dishes or side items. You’ll still get the good fats they bring and they help flavor up the meal.
This is been known for some time in the vegetarian realm but is now making the rounds to the mainstream. The weight loss benefits usually come in the form of switching out sides with quinoa instead of more calorie-dense foods like rice or potatoes. You’ll still get the benefit of rounding out the meal, with the added bonus of the vitamins that quinoa has.
If you haven’t tried it yet, what are you waiting for? It helps you feel full, doesn’t have a lot of calories, and ranks low on the Glycemic Index. Score!
Beans are a staple item in The Four Hour Body’s Slow Carb Diet. They are lauded for their ability to help regulate blood sugar levels and help with digestion due to their fiber content. Try adding a can of organic black beans as a side to your next meal, especially if it can replace a more carb-laden item like bread or rice.
Many restaurants keep black beans on hand as a substitute for a side, so they’re a great go-to item when you’re out with friends and want to eat well without looking like you’re on a diet.
Egg Whites
The egg debate rages on with so many gurus saying the yolks are OK, and so many others saying for weight loss you should stick to egg whites. Why all the fuss? Eggs are a good source of protein, and the main argument is on whether the fat and cholesterol in the yolks is worth eating.
Play it safe and get the benefit of the protein without worrying about the yolks. When your weight is where you want it you can start adding them back into the equation.
grapefruit helps you lose weight
No need to go on some whacky grapefruit diet to get the benefits of it, but for most people this is going to require a new purchase at the store. Grapefruit doesn’t tend to make it onto most people’s shopping lists, but it should. In regards to weight loss the long standing myth that they help you lose weight is being proven left and right by clinical studies.
And you don’t have to buy the fruit, you can also simply buy grapefruit juice and start drinking that instead. Tim Ferriss of The Four Hour Body says he uses grapefruit juice on his “free days” in an effort to avoid the food he’s eating from causing weight gain.
Chicken Breast
While not an option if you’re going vegetarian or vegan, this is often used by dieters and bodybuilders alike because of its high protein value and low amount of fat. Dark pieces of chicken just don’t measure up when it comes to quality protein. Most Americans have no trouble adding chicken to the diet, since it’s one of the most popular meats in the country.
Just remember that it should be skinless. Try using different spices like the ones mentioned above to make it more interesting. Combined with strength training this can help tone your muscles leading to a higher metabolism.
Perhaps it’s because it takes us back to our simian ancestry that makes eating a banana seem natural. The more studies they do on the effects of bananas in humans, the more attention they get as a definite way to help keep us at our ideal weights. They’re super easy to incorporate into the day, since they’re so versatile.
Cut some up and add it to oatmeal, keep a bunch around as a quick grab when you need something sweet or on-the-go. Just stick to one a day since they are a source of sugar as well.
Pears often get overlooked as the long lost cousin to apples, but they bring their own unique flavor and host of benefits, including weight loss properties. They help you feel full when you eat them, and they’ve got a different consistency to apples and other fruits, making their fiber even more effective.
They’re also used in plenty of recipes that yield delicious results. If you didn’t use pears in your cooking before, or as a fruit to just have around, now’s the time to start.
Pine Nuts
These contain a phytonutrient that actually helps suppress your appetite. This means you don’t have to resort to expensive diet pills with nasty chemicals that are meant to do the same thing. All you have to do is keep a supply of pine nuts available.
Since they’re tiny and crunchy you get to eat a lot of them without having to worry about ruining your efforts. It let’s the body have it binge time while still helping you lose weight by keeping you away from more offensive foods.
Opting for mushrooms instead of pepperoni or sausage on your next pizza may do little to help drop the pounds, but increasing your intake of mushrooms along with other healthy foods should yield better results due to their low calories and high vitamin content.
Be sure to branch out when it comes to mushrooms, trying the ones that may look a little strange instead of always opting for the button mushroom used everywhere. They all have their own unique characteristics, but all share the common bond of helping you to lose weight.
Lentils are gaining more popularity has a healthy food, and one that can help you lose the weight. The fiber they contain will help keep you feeling good between meals, and will help your blood sugar levels from spiking.
If you’re going vegetarian you can use lentil as a good protein source, or you can use them to compliment a protein and act as a side dish. It helps keep your cholesterol in check and help you process carbs more effectively.
hot peppers
Hot Peppers
If you like your food hot, there may be some good news for you. Hot peppers like habaneros, jalapenos, and chipotles can actually help you to lose weight, while also adding a kick to most any dish. They contain capsaicin which provides several benefits that relate to losing weight.
And if you were worried that eating these hot peppers would make you burn a hole in your stomach, recent research is showing that they may actually help to prevent stomach problems like ulcers by killing the bacteria responsible. Fire away!
We’d be remiss if we didn’t include broccoli on this list, even though you’re probably sick of everyone telling you about it. Turns out your mom and your grandma were right, these are really good for you, but aside from that they can also help you shed some fat.
How? Broccoli fills you up, but it’s not just a filler. It has tons of nutrients per pound, and it’s also packed with fiber so it keeps you regular, which keeps you feeling good. Spice it up with spices or peppers, but just skip the broccoli cheese soup, as that doesn’t work for weight loss.
Organic Lean Meats
Lean meats are full of protein without all of the fat, but you want to make sure that you opt for organic if you’re trying to lose weight. With conventional meets they’re pumping the cows, pigs, and other animals full of so many antibiotics and growth hormones which ends up in the meat you’re eating. This can thwart your weight loss efforts.
Organic meats aren’t going to contain more nutrients in them than ordinary meats, but it’s what they don’t have in them that makes the difference. If you can’t find organic, go with grass fed or all-natural.
Some say that you burn more calories eating cantaloupe than what it contains. Whether or not that’s the case is up for debate, but this is still a great food to add to your repertoire for weight loss. It’s sweet, but it’s not high in calories the way most sweet things are. It also has fiber in it, even though it doesn’t taste like it does.
It goes great in a fruit salad with other diet-assisting fruits like honeydew, strawberries, or simply by itself as a quick snack or sweet pick-me-up. Added bonus: it helps to make your skin look great.
Spinach is often a vegetable left on the plate of children, but adults are coming around to it since it really does contain a lot of good things in it for losing weight and general well-being. You can eat it in several different ways, fresh as a salad, in a can, and it also comes frozen. It works for weight loss by adding bulk to your stomach without tacking on the calories.
This is a good vegetable to buy organic if you can, since conventional spinach picks up a lot of chemicals from the fields.
Green Tea
Perhaps you knew that green tea is packed with antioxidants, but did you also know that it can help you shed the fat? It’s the catechins! These are a part of green tea that get your body to switch over to burning more calories, as well as fat.
Unfortunately for the other teas, green tea comes out the winner on many fronts because it’s not as processed as the others, and therefore retains much of its goodness, like antioxidants and phytonutrients that make it a superstar among superfoods.
Don’t underestimate the power of cinnamon, it’s not just for baking anymore. You can get weight loss benefits simply by adding more cinnamon to your diet, with teaspoon a day showing positive results. What causes the magic? It’s the way that cinnamon helps to regulate your blood glucose levels. These play a major part in how you feel throughout the day, how energetic you are, or how sluggish you can get.
Maintaining good blood sugar levels also helps you resist cravings. Just make sure that you’re not counting that cinnamon on your cinnamon roll!
Asparagus has plenty of positive effects in the body, and each of them seems to play a particular role in helping you lose weight. The first is that it assists your body in expelling toxins and other wastes. It also helps with digestion and keeps good bacteria in your gut. Not to mention that it’s a superfood, so it has a ton of vitamins and minerals that help you all-around.
A lot of dieters also like the way asparagus tastes, and it’s very easy to prepare, and accepts seasonings and spices very well making it an good addition to your regular menu.
Even though the fast food chains have jumped on this trend and are sticking guacamole in everything, eating avocados is a great idea for slimming down. For years they were avoided by dieters because of their fat content, when everything that had fat in it was labeled as evil. Then we got smart and realized that not all fat is created equally and good fats actually help you lose the fat you have.
Try adding avocado slices to sandwiches, or mash them up to make your own guac. Try to avoid the guacamole you see in restaurants because you won’t have quality control over the ingredients.
Peanut Butter
This gets special mention for weight loss because it’s a good fat that can be used to help lose fat. It tastes great and can satisfy cravings and even keep them from coming at all. In The Abs Diet peanut butter is recommended for use in smoothies and is labeled a superfood.
Almond butter is also a good fat to have that can provide a lot of creamy goodness, but it’s generally more expensive than peanut butter. In any instance opt for the organic varieties so you’re only getting peanuts and potentially sea salt.
Salmon contains omega-3 and some diets are built around it. At first glance you might think it’s too fatty to be a weight loss super food, but it doesn’t rank high in saturated fat, the kind that you find in a fast food hamburger, and the omega-3 content trumps any other concerns.
This is something that you want to try adding to your diet to see how your body responds to it. If you are getting good results from it you can consider having it more times per week. Luckily there are plenty of good salmon recipes that will keep the fat content low but make it taste great.
Organic Raw Apple Cider Vinegar
The enzymes in apple cider vinegar help the digestive system and have been shown to promote gradual weight loss. The recommended way to take it is adding it to distilled water and drinking it before a meal. It will help your food get digested properly so your body can use the nutrients the food contains.
It also works to suppress your appetite, so if you find that you become ravenous between meals and are looking for a way to calm your urges until the next meal time, this may be a solution for you.
Greek Yogurt
Greek yogurt has been getting attention as a healthier form of yogurt. This is because it packs a bigger protein punch, with less sugar than ordinary yogurt. But you don’t have to give up regular yogurt altogether, and there are other foods that Greek yogurt can fill in for.
For example you can use it as a reasonable substitute for sour cream and shave off plenty of calories and fat grams. You can also use it in your baking to replace other fats and oils, but this might take some trial and error.
Olive Oil
The reason olive oil helps you to lose weight is because it can take the place of other things like salad dressing and other oils that are considered bad fats. Even you change nothing else in your diet or lifestyle and just start using olive oil you should still benefit by losing weight. But most people find that if they start to embrace more of a Mediterranean diet the results are accentuated.
Almost any diet that replaced the Standard American Diet is going to be better for you and cause the pounds to drop, and using more olive oil in your life can bring many positive benefits.
The wonderful thing about blueberries and weight loss is that it’s not just general weight that you lose, but specifically the fat. They might be responsible for helping the body break down fats and sugars, plus they taste amazing and can flavor up otherwise tame meals. They also play well with other fruits in a fruit salad. Just be sure to eat them without adding sugar to them.
We singled out blueberries for their fat busting properties, but many other berries can help on your weight loss quest, so broaden your horizons and have a berry nice day.
Turkey Breast
Turkey breast is a great food to keep on hand because it’s so convenient to eat in moments of weakness, and because it provides a lean protein source. Those on a no-carb or low-carb diet will be going through plenty of turkey breast and other meats, and those that are on a diet where you balance carbs with proteins will also find it useful.
The protein it contains can also help if you’re strength training or trying to build muscle in an attempt to rev up your metabolism. This works by increasing the number of calories your body burns 24 hours a day.
Flax Seeds
You can sprinkle flax seeds on most anything, and it would be a better option than many of those sprinkle diet programs that keep popping up. This is because it contains things that help your body, like omega-3s, and it contains fiber, which will help you feel full.
It’s the essential fatty acids that also work to give your metabolism a boost. As a side bonus it also lowers the levels of bad cholesterol in your body, and made it onto our list of superfoods for its many healthy benefits and ease of use.
Keep It Fresh!
It’s best to use fresh ingredients whenever possible, especially with the super foods listed here. They lose a lot of their antioxidant value and weight loss power the more they’re processed. Keep things as close to nature as possible.
In addition to keeping them in their natural state, opt for organic whenever you can. The lack of pesticides, herbicides, and genetically modified ingredients will allow their Super nature to shine through and won’t serve as a counterbalance to their inherent goodness.
Soup It Up!
Turning appropriate super foods into a soup is a great way to reap their benefits and make them more edible. Soup is a great weight loss tool, as it helps with digestion, and you can combine many foods together at the same time for some real vitamin-packed weight loss meals.
You can use soup as a starter for a larger meal, or you can make a meal out of it when it’s too late in the day to have a big meal resting on your stomach. It’s easier to digest since most ingredients are bite-sized or smaller and have been cooked until mushy.
It’s no surprise: the foods that you suspected all along are healthy and good for you and make a stark comparison to all of the heavily processed, prepackaged foods that are sold by supermarkets, fast food joints, and restaurant chains across the country. Fill your cart with these the next time you go shopping and start infusing your body with foods that will make it slim and trim!
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