FAT FIGHTING FOODS

FAT FIGHTING FOODS

Greek Yogurt
Greek yogurt has almost twice as much
protein as other yogurts. It takes longer to
leave your stomach, keeping you satisfied
longer. Plus, you burn more calories
digesting protein than carbs. Choose
nonfat, low-fat, and low-sugar types.

Quinoa
Quinoa (pronounced keen-wa) is a
nutritional all-star that belongs in your
weight loss plan. This whole grain has 8
grams of hunger-busting protein and 5
grams of fiber in one cup, and you'll also
get iron, zinc, selenium, and vitamin E.
Quinoa is as easy to cook as rice. For a
quick dinner, mix in some vegetables, nuts,
or lean protein.

Cinnamon
Some studies suggest cinnamon may have
a stabilizing effect on blood sugar levels.
This could curb your appetite, particularly in
people with type 2 diabetes. Nearly
everyone can benefit from cinnamon in its
traditional role. Stir some into your coffee,
tea, or yogurt to add sweetness without
adding calories.

Hot Peppers
Hot peppers have a flavorless chemical
called capsaicin. It's more plentiful in
habaneros, but jalapeños also have it.
Capsaicin seems to curb appetite and
speed up metabolism slightly, but only for a
short time. It probably doesn't have a big
impact on weight, unless you eat less food
because it's spicy.

Green Tea
Several studies suggest green tea may
promote weight loss by stimulating the
body to burn fat. Green tea contains
catechins, a type of phytochemical that
may briefly affect the metabolism. To get
the most benefit, you may need to drink
green tea several times a day. Try taking
your tea hot, because it takes longer to
drink, providing a soothing, mindful
experience.

Grapefruit
Grapefruit doesn't have any magical fatburning
properties, but it can help you feel
full with fewer calories. That's because its
soluble fiber takes longer to digest. Having
half a grapefruit or a glass of grapefruit
juice before a meal fills you up, so you eat
fewer calories during the meal.

Watermelon
Foods that are rich in water take up more
room in your gut. This signals the body that
you've had enough to eat and leaves less
room for other foods. Many raw fruits and
vegetables are full of water and nutrients
and low in calories. Watermelon is a great
example. It's a good source of the
antioxidant lycopene and gives you some
vitamin A and C, too.

Pears and Apples
Pears and apples are also high in water
content. Eat them with the peels for extra
fiber, which will keep you full longer. Go for
whole fruits rather than fruit juice. You'll get
more fiber, and you have to chew the fruits.
This takes longer and you'll burn a few
calories chewing, as opposed to gulping
down a smoothie.

Grapes vs. Raisins
Compare 2 cups of grapes to 1/4 cup of
raisins. Either choice has a little more than
100 calories, but you'll probably be more
satisfied with the grapes. Dried fruit has its
place. When used sparingly, a few raisins
or dried cranberries can liven up a salad.

Berries
Like other fruits, berries are high in water
and fiber, which can keep you full longer.
They're also sweet, satisfying your sweet
tooth for a fraction of the calories you would
get from cookies or brownies. Blueberries
are a good example because most stores
carry them and they're loaded with
antioxidants.

Raw Vegetables
Raw vegetables make an outstanding
snack. They satisfy the desire to crunch,
they're full of water to help you feel full, and
they're low in calories. Half a cup of diced
celery has just 8 calories. Coat celery with
a little peanut butter or dunking carrots in
salsa. When you're in the mood for chips
and dip, replace the chips with raw veggies.

Sweet Potatoes
Think of the typical toppings on your baked
potato -- butter, sour cream, maybe cheese
and bacon bits. If you substitute a sweet
potato, you might not need any of that.
Baked sweet potatoes are so full of flavor,
they don't need a lot, unless you want to try
a sprinkle of cinnamon. This can save you
loads of calories. As a bonus, sweet
potatoes are packed with potassium, betacarotene,
vitamin C, and fiber.

Eggs
One egg has only 75 calories, plus 7 grams
of protein along with other vital nutrients.
Remember, your body will burn more
calories digesting eggs than a carb-heavy
breakfast. And the good news is that eggs
are no longer on the "no-list" for people
concerned about high cholesterol. It's
saturated fat not dietary cholesterol we
need to be wary of.

Coffee
It sounds too good to be true: One of your
favorite beverages may rev the metabolism
and help you lose weight. Coffee does
stimulate the metabolism, but only a little.
Don't count on this for weight loss,
especially if you add calories with toppings.

Oatmeal
Oatmeal has three things going for it: fiberrich
whole-grain oats, lots of water, and it's
hot. It's a very filling combination. Hot food
takes longer to eat, and all that liquid and
fiber will help you feel full longer. Avoid
super-sugary oatmeal. Stirring in cinnamon
or nutmeg will give you a sweet taste with
less sugar.

Crispbreads
Whole-grain rye crackers, sometimes called
crispbreads, offer a low-fat, fiber-packed
alternative to traditional crackers. Research
suggests people who replace refined grains with
whole grains tend to have less belly fat. Whole
grains also provide a richer assortment of plant
nutrients. This doesn't just apply to crackers.
You can get the same benefits by switching to
whole-grain breads, cereals, and pastas.

Tabouli
A standout whole grain is bulgur wheat, the
type found in tabouli. It's high in fiber and
protein but low in fat and calories. That
helps you fill up with a minimum of calories.
It also tastes great. To turn this dish into a
meal, you could add beans and stir in extra
tomato, cucumber, and parsley.

Soup
Soup -- we're talking broth-based, not
creamy -- has a lot going for it. It's full of
water, which fills you up with the fewest
possible calories. It's hot, which prevents
you from eating too much. Have it before a
meal, and soup can take up space that might
have gone to higher-calorie foods. You can
also make a satisfying, low-calorie meal out
of soup alone by adding chicken, fish, cut-up
vegetables, or beans.

Salad
Another way to fill up before a meal is by
eating salad. Lettuce has plenty of water
content to take up space in the stomach.
That leaves less room for fattier foods that
might come later in the meal. Make your
salad interesting by adding a variety of
fruits and vegetables or grated cheese. Be
careful about dressing, which can add a lot
of calories.

Vinegar
Dress your salad with oil and vinegar. It's
easy to make and it's full of flavor that can
make salad more satisfying -- and it has
fewer calories than most pre-made
dressings.

Nuts
Nuts are an excellent way to curb hunger
between meals. They're high in protein,
fiber, and heart-healthy fats. Studies
suggest nuts can promote weight loss and
improve cholesterol levels when eaten in
moderation. They're also rich in calories, so
limit your portions. If you have to get them
out of their shell, you'll slow down and not
eat as much.

Air-Popped Popcorn
Three cups of plain, air-popped popcorn
may seem like a lot, but you're not getting a
lot of calories. All that air adds volume
without adding fat or sugar.

Skim Milk
Skim milk provides plenty of protein,
calcium, and vitamin D with none of the fat
found in whole milk. And even though it's
fat-free, skim milk can help you feel full. It
takes longer to leave the stomach than
drinks with less protein.

Fish
One of the best sources of protein is fish.
Most fish is low in fat, and the exceptions
usually have a good form of fat: omega-3
fatty acids. Omega-3s, which are found in
salmon, herring, and other fatty fish, may
help protect against heart disease and
other chronic conditions.

Beans
Beans are a vegetable, a protein, and a
great source of fiber. You feel full for very
few calories. Open a can of garbanzo
beans (aka chickpeas) and toss them into
soup or salad, or mash them up to use as a
dip. One cup packs 12.5 grams of fiber, just
4 grams of fat, and almost 15 grams of
protein.

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