1. Walnuts
All nuts do contain some amount of the omega-3 fat alpha-linolenic acid, but most only contain trace amounts.The real fat hero in most nuts is mono-unsaturated fats. Walnuts are actually a rich source of omega-3s.
One ounce provides almost 3g of alpha-linolenic acid. I add walniuts to my morning oatmeal yummmyyyyy
2. Ginger
Used for centuries to help relieve digestive upset/disturbances, ginger can also help reduce inflammation, boost blood flow to muscles and aid muscle recovery. Who knew?
It has also has been shown to boost calorie burn when eaten. I throw a little ginger in recipes or my juice!
3. Oatmeal
LOVE OF MY LIFE!!! This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. Boom!
In fact, research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs.
4. Avocado
The mono-unsaturated fats found in avocados are burned readily for fuel during exercise and actually encourage fat burning.
Avocados also contain a very interesting carb called mannoheptulose, a sugar that actually blunts insulin release and enhances calcium absorption, both of which are critical for encouraging fat loss.
Avocado complaint...I always have to buy like 6 because they seem to go bad super quick!!!
5. Salmon
This fish is one of the richest sources of the omega-3 essential fats EPA and DHA. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required.
This way you know you're getting a direct supply of the fats that turn on fat burning and block fat storage.
6. Soybeans (Edamame)
Soybeans are the direct origin of soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef.Soy has also been shown to aid fat loss, possibly by decreasing appetite and calorie intake.
LOVE LOVE LOVE! I always get the steamer bags- I ate them as a snack!
7. Water
This just may be your best ally in fighting bodyfat. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%.
It has been estimated that drinking about 2 cups of cold water before breakfast, lunch and dinner every day for a year can burn 17,400 extra calories, which translates into a little more than 5 pounds of bodyfat!
DRINK YOUR WATER PEOPLE- Tony Horton =)
Water just may be your best ally in fighting bodyfat.
8. Flaxseeds
They contain the essential omega-3 fatty acid alpha linolenic acid. These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage.
9. Grapefruit
A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of a grapefruit or drinking 8 oz of grapefruit juice three times a day while maintaining their normal diet lost an average of 4 pounds over 12 weeks - and some lost more than 10 pounds without even dieting!
Results were likely due to grapefruit's ability to reduce insulin levels and to a chemical in grapefruit known as naringin, which prevents fat from being stored in the body. Hmmm Interesting... =)
10. Honey
Yes, it's a sugar, but it's fairly low on the glycemic index. Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body.
Honey is also a rich source of nitric oxide (NO) metabolites; ultimately, that means it actually encourages fat release from the body's fat cells
11. Peanut Butter
Another source of helpful mono-unsaturated fat that can actually aid fat loss. What's funny is that many food manufacturers make low-fat peanut butters!
Of course, they replace these healthy mono-unsaturated fats with carbs, namely sugar. Avoid these and stick with natural peanut butters that don't add the type of fat you surely want to avoid - trans fats.
12. Eggs
Yes, we listed eggs in the muscle-building foods. So how can it also be a fat-burning food?
Research supports the notion that those who start their day with eggs not only eat fewer calories throughout the day, but also lose significantly more bodyfat.
13. Chili Pepper Flakes
Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake.
The boost in calorie burn is particularly enhanced when capsaicin is used with caffeine.
14. Broccoli
This fibrous carb doesn't provide many net carbs or calories, but it can make you feel full - one reason why it's a great food for getting lean.
Broccoli can make you feel full - one reason why it's a great food for getting lean.
Broccoli also contains phytochemicals that can help enhance fat loss.
15. Olive Oil
Like avocados, olive oil is a great source of monounsaturated fats.
Not only do they lower levels of the "bad" type of cholesterol and improve cardiovascular health, but they're also more likely to be burned as fuel, which means they're less likely to be sticking around your midsection.
The Fat-Burning One-Week Meal Plan
The following plan is designed for a woman weighing 140 pounds. When trying to lose weight during a rigorous exercise program, a good rule of thumb is to shoot for an intake of about 12 calories per pound of bodyweight.
So for a 110-pound woman, total daily calories would be approximately 1,320; for a 150-pound woman, about 1,800. See muscleandfitnesshers.com for your supplements on workout days.
Monday
Nutrition:
Calories: 1,565
Protein: 185g
Carbs: 65g
Fat: 65g
Protein: 185g
Carbs: 65g
Fat: 65g
BREAKFAST 1:
whey protein
1 scoop
grapefruit
1/2 large
BREAKFAST 2 (30-60 MIN AFTER B1)
Whole grain bagel
1
Peanut butter
1 tbsp
LATE-MORNING SNACK:
Whole eggs (hard-boiled)
2 large
LUNCH:
Turkey Rolls A Recipe
MIDDAY SNACK:
albacore tuna (in water)
3oz
low-fat cottage cheese
1/4 cup (Mix cottage cheese in tuna, add any desired vegetables.)
DINNER:
Shrimp
6oz
stir-fry vegetables
1 cup
small ginger root, thinly sliced
1/4
soy sauce
1 tbsp (Stir-fry veggies and shrimp, then add soy sauce and ginger.)
mixed green salad (include spinach and broccoli)
2 cups
olive oil and balsamic vinegar
1 tbsp / 1 tbsp
NIGHTTIME SNACK:
casein protein
1 scoop
walnut halves
7
