Fat Burning Foods to Stoke
Your Metabolic Fire From
eDiets - The online diet, fitness, and healthy living resource
Stoke your metabolic fire and burn calories
faster with diet-friendly foods and beverages. Post this list on your fridge
next to the photo of you in your "skinny jeans" and make a copy to bring with
you the next time you shop for groceries.
Just remember: calories count, portion
control rules and theres no substitute for a well-balanced diet and
regular exercise. So get moving!
Here are the top picks culled from some of
the latest research:
1. Water - A new study seems to
indicate that drinking water actually speeds up weight loss. Researchers in
Germany found that subjects of the study increased their metabolic rates (the
rate at which calories are burned) by 30 percent after drinking approximately
17 ounces of water. Water is also a natural appetite suppressant that banishes
bloat as it flushes out sodium and toxins. Drinking enough water will also help
keep you from mistaking thirst for hunger. So drink up!
2. Green Tea - Studies show that
green tea extract boosts metabolism and may aid in weight loss. This
mood-enhancing tea has also been reported to contain anti-cancer properties and
help prevent heart disease. It's also a trendy drink among weight-conscious
3. Soup - Eat less and burn fat
faster by having a bowl of soup as an appetizer or a snack. According to a Penn
State University study, soup is a super appetite suppressant because its made
up of a hunger-satisfying combination of liquids and solids. In the study,
women chose one of three 270-calorie snacks before lunch. Women who had chicken
and rice soup as a snack consumed an average of 100 fewer calories than those
in the study who opted for a chicken and rice casserole or the casserole and a
glass of water.
4. Grapefruit - The grapefruit diet
is not a myth. Researchers at Scripps Clinic found that participants who ate
half a grapefruit with each meal in a 12-week period lost an average of 3.6
pounds. The study indicates that the unique chemical properties in this vitamin
C-packed citrus fruit reduce insulin levels, which promotes weight loss.
NOTE: If you are taking medication, check with your doctor about any
potentially adverse interactions with grapefruit.
5. Apples & Pears - Overweight
women who ate the equivalent of three small apples or pears a day lost more
weight on a low-calorie diet than women who didnt add fruit to their diet,
according to researchers from the State University of Rio de Janeiro. Fruit
eaters also ate fewer calories overall. So, next time you need to satisfy a
sugar craving, reach for this low-calorie, high-fiber snack. Youll feel full
longer and eat less.
6. Broccoli - Study after study
links calcium and weight loss. Broccoli is not only high in calcium but it's
also loaded with vitamin C which boosts calcium absorption. This member of the
nutritious cabbage family also has plenty of vitamin A, folate and fiber. And,
at just 20-calories per cup, this weight loss superfood not only fights fat but
also contains powerful phytochemicals that boost your immunity and protect
7. Low-Fat Yogurt - Dairy products
can boost weight loss efforts, according to a study in the April issue of
Obesity Research. People on a reduced-calorie diet who included 3-4
servings of dairy foods lost significantly more weight than those who ate a
low-dairy diet containing the same number of calories. Low-fat yogurt is a rich
source of weight-loss-friendly calcium, providing about 450 mg (about half the
recommended daily allowance for women ages 19-50) per 8-ounce serving, as well
as 12 grams of protein.
8. Lean Turkey - Rev up your
fat-burning engine with this bodybuilder favorite. Countless studies have shown
that protein can help boost metabolism, lose fat and build lean muscle tissue
so you burn more calories. A 3-ounce serving of boneless, skinless lean turkey
breast weighs in at 120 calories and provides 26 grams of appetite-curbing
protein, 1 gram of fat and 0 grams of saturated fat.
9. Oatmeal - This heart-healthy
favorite ranks high on the good carb list, because its a good source of
cholesterol-fighting, fat-soluble fiber (7 grams per 3/4-cup serving) that
keeps you full and provides you with the energy you need to make the most of
your workouts. Just be sure to choose steel cut or rolled oats, not instant
oatmeal, to get your full dose of vitamins, minerals and fiber.
10. Hot Peppers - Eating hot peppers
can speed up your metabolism and cool your cravings, researchers at Laval
University in Canada found. Here's why: capsaicin (a chemical found in
jalapeño and cayenne peppers) temporarily stimulates your body to
release more stress hormones, which speeds up your metabolism and causes you to
burn more calories.
Here's how these 10 fat-blasting superstars
help you lose weight:
- Each of these healthy weight-loss
boosters fills you up and keeps you full longer on fewer calories.
- Water-rich fresh fruits, veggies
and soup dilute the calories in your food and allow you to eat more without
breaking the calorie bank.
- High-fiber fruit, vegetables and
nutritious whole grains keep your digestive system on track and steady insulin
levels, which prevents fat storage.
- Lean meat boosts metabolism and
burns calories because it take more energy to digest than other foods.
Author Sheri Strykowski is a freelance
journalist who specializes in health, fitness and lifestyle. Her articles have
appeared in The Chicago Tribune, Lerner newspapers and National Safety
Council publications. She is also a content expert who has built over 40
websites for a Fortune 100 company.