FAT FIGHTING FOODS
GREEK YOGURT
- Greek yogurt has 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 nofat, low-fat & low-sugar types.
QUINOA
- Quinoa is a nutritional all-star that belongs in your weight loss plan.
- This whole grain has 8 grams of hunger-busting protein & 5 grams of fiber in 1 C.
- You'll also get iron, zinc, selenium & 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
GREEN TEA
- Several studies suggest green tea may promote weight loss by stimulating the body to burn abdominal 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.
- Drink your tea hot, because it takes longer to drink, providing a soothing, mindful experience.
GRAPEFRUIT
- Grapefruit doesn't have any magical fat-burning 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 & leaves less room for other foods.
- Many raw fruits & vegetables are full of water and nutrients & low in calories.
- Watermelon is a good source of the antioxidant lycopene & also gives you some
vitamin A & C also.
APPLES & PEARS
- Apples & pears 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.
- You’ll have to chew the fruits which takes longer but you'll burn a few calories chewing,
as opposed to gulping down a smoothie.
GRAPES VS RAISINS
- Compare two cups of grapes to 1/4 C of raisins.
- Either choice has a little more than 100 calories.
- However, you'll probably be more satisfied with the grapes.
- Dried fruit like raisins or cranberries, when used sparingly, can liven up a salad.
BERRIES
- Like other fruits, berries are high in water & fiber, which can keep you full longer.
- They're also very 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 & they're loaded with antioxidants.
RAW VEGETABLES
- Raw vegetables make a terrific snack.
- They satisfy the desire to crunch, they're full of water to help you feel full & they're low
in calories. - ½ C of diced celery has just eight calories.
- Coat celery with a little peanut butter or dunk carrots in salsa.
- When you're in the mood for chips & dip, replace the chips with raw veggies.
SWEET POTATOES
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Think of the typical toppings on your baked potato,butter, sour cream, maybe cheese
& mock 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.
- This can save you loads of calories.
- As a bonus, sweet potatoes are packed with potassium, beta carotene, vitamin C & fiber.
EGGS
- One egg has only 75 calories & 7 grams of protein, along with other vital nutrients.
- Remember, your body will burn more calories digesting eggs than a carb-heavy breakfast.
- If you have high cholesterol, 1egg is almost all the cholesterol you should have in a day.
COFFEE
- One of your favorite beverages may actually help 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 fiber-rich whole-grain oats, lots of water & it's hot.
- It's a very filling combination.
- Hot food takes longer to eat & all that liquid & 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.
.
CRACKERS
- 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 & pastas.
TABOULI
- A standout whole grain is bulgur wheat, the type which is found in tabouli. It's high in fiber & protein, but low in fat & 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, stir in extra tomato, cucumber & parsley.
SOUP
- Broth-based Soup, not creamy soup is 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 & 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 & vegetables.
- Be careful about dressing, which can add a lot of calories.
VINEGAR
- Dress your salad with oil & vinegar.
- It's easy to make & it's full of flavor that can make salad more satisfying.
- It has no calories.
NUTS
- Nuts are an excellent way to curb hunger between meals.
- They're high in protein, fiber & heart-healthy fats.
- Studies suggest nuts can promote weight loss& 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 & not eat as much.
AIR POPPED POPCORN
- 3 C 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
- Provides plenty of protein, calcium & vitamin D with none of the fat found in whole milk.
- 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.
LEAN MEAT
- You know that protein can keep you full longer & burn more calories during digestion.
- Choose your protein carefully.
1. Dark meat tends to be high in fat, which could cancel out some of the benefits.
2. Skinless chicken breast is a great choice.
3. Some cuts of beef can make the grade like Flank stea & Eye of Round are extra-lean
with less than 4 grams of saturated fat per serving.
4. Stick with a 3- to 4-ounce portion.
FISH
- One of the best sources of protein is fish.
- Most fish is low in fat & the exceptions usually have a good form of fat & omega-3 fatty acids.
- Omega-3's, which are found in salmon, herring & other fatty fish, may help protect against
heart disease & other chronic conditions.
BEANS
- Beans are a vegetable, a protein, & a great source of fiber.
- You feel full for very few calories.
- To open a can of garbanzo beans (chickpeas) & toss them into soup or salad or mash
them up to use as a dip. - 1 C packs 12 grams of fiber, just 4 grams of fat & 15 grams of protein.
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Diet Directory
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