Sunday, February 19, 2012

Nutrition 101: Eat To Burn Fat

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--> --> Your one-week, fat-burning meal plan, plus the 15 best fat-burning foods. Email More by Jim Stoppani, PhD, Karla Dial And Allan Donnell Jan 03, 2012 The 15 Best Fat-Burning Foods1. 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.

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.

It has also has been shown to boost calorie burn when eaten.

3. Oatmeal

This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high.

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 enhancescalcium absorption, both of which are critical for encouraging fat loss.

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.

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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.

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!

Water just may be your best ally in fighting bodyfat 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.

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 losesignificantly 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 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.

MondayNutrition:

Calories: 1,565
Protein: 185g
Carbs: 65g
Fat: 65g

Breakfast 1: whey proteinwhey protein1 scoop

grapefruitgrapefruit1/2 large

Breakfast 2 (30-60 min after B1)bagelWhole grain bagel1

peanut butterPeanut butter1 tbsp

Late-Morning Snack:eggsWhole eggs (hard-boiled)2 large

Lunch:turkeyTurkey Rolls A Recipe

Midday Snack:tunaalbacore tuna (in water)3oz

cottage cheeselow-fat cottage cheese1/4 cup (Mix cottage cheese in tuna, addany desired vegetables.)

Dinner:shrimpShrimp6oz

vegetablesstir-fry vegetables1 cup

ginger rootsmall ginger root, thinly sliced1/4

soy saucesoy sauce1 tbsp (Stir-fry veggies and shrimp, thenadd soy sauce and ginger.)

saladmixed green salad (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp

Nighttime Snack: caseincasein protein1 scoop

walnutswalnut halves7

TuesdayNutrition:

Calories: 1,715
Protein: 170g
Carbs: 80g
Fat: 75g

Breakfast 1: whey proteinwhey protein1 scoop

grapefruitgrapefruit1/2 large

Breakfast 2:eggslarge whole eggs2

turkey baconExtra-lean turkey bacon3 slices

oatmealcooked Oatmeal1 cup

Late-Morning Snack:cottage cheeselow-fat cottage cheese1/2 cup

Lunch:chicken breastchicken breast6oz

saladmixed green salad 2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp

Midday Snack:yogurtreduced-fat Greek yogurt1 cup

peanut butterPeanut butter1 tbsp (Mix peanut butter in yogurt)

Dinner:salmonsalmon6oz

veggiesmixed frozen veggies1/2 cup

spinachmixed greens (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp

Nighttime Snack:cottage cheesecottage cheese1/2 cup

salsasalsa2 tbsp (Mix salsa in cottage cheese.)

WednesdayNutrition:

Calories: 1,600
Protein: 180g
Carbs: 65g
Fat: 65g

Breakfast 1:whey proteinwhey protein1 scoop

grapefruitgrapefruit1/2 large

Breakfast 2: eggslarge whole eggs2

eggswhole egg white1

cheesefat-free Cheddar cheese1/8 cup (Make cheese omelet.)

wafflewhole-grain Waffle1

whipped creamfat-free whipped cream2 tbsp (Top waffle with whipped cream.)

Late-Morning Snack:whey proteinwhey protein1 scoop

peanut butterPeanut butter1 tbsp

Lunch:tunaalbacore tuna (in water)3oz

spinachmixed greens (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp (Top salad with tuna.)

Midday Snack:cheeselow-fat American cheese2 slices

hamlow-fat deli Ham2 slices

avocadoavocado1/4 (Take one slice of ham and top with one slice of cheese. Place a slice of avocado in the middle and roll together. Repeat.)

Dinner:chicken breastchicken breast6oz

broccolichopped Broccoli1 cup

spinachmixed greens (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp

Nighttime Snack:caseincasein protein1 scoop

ThursdayNutrition:

Calories: 1,500
Protein: 170g
Carbs: 80g
Fat: 55g

Breakfast 1:whey proteinwhey protein1 scoop

grapefruitgrapefruit1/2 large

Breakfast 2:breakfast burritoBreakfast Burrito B Recipe

Late-Morning Snack:cheesefat-free cheese (Swiss, cheddar, Monterey jack)1oz

turkeyturkey breast deli meat2 slices (Slice cheese into two thin pieces and place in middle of turkey; rollup turkey and eat.)

walnutswalnut halves7

Lunch:tunaalbacore tuna (in water)3oz

cottage cheesecottage cheese1/2 cup (Mix tuna and cottage cheese together, add diced onions, carrots and peppers if desired.)

spinachmixed greens (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp (use as salad dressing)

Afternoon Snack:string cheeselight mozzarella string cheese1 stick

Dinner:
Taco Salad:turkeylean ground turkey4oz

cheesefat-free cheddar cheese1/4 cup

sour creamfat-free sour cream1 tbsp

salsasalsa2 tbsp

lettuceshredded iceberg lettuce1 cup

tomatomedium tomato, diced1/2 (Make taco salad: brown meat in frying pan and add taco seasoning; place meat over bed of lettuce; add rest of ingredients.)

Nighttime Snack:caseincasein protein1 scoop

FridayNutrition:

Calories: 1,600
Protein: 170g
Carbs: 75g
Fat: 65g

Breakfast 1: whey proteinwhey protein1 scoop

grapefruitgrapefruit1/2 large

Breakfast 2:milklow-fat milk1/2 cup

cerealKashi Go Lean cereal1/2 cup

eggsWhole eggs (scrambled, fried or hard-boiled)2 large

Late-Morning Snack:soybeansboiled soybeans (edamame)1/4 cup

string cheeselight mozzarella string cheese1 stick

Lunch:cottage cheesecottage cheese3/4 cup (Mix in any desired vegetables.)

Midday Snack:shrimpShrimp4oz

sauceseafood Cocktail sauce1 tbsp

Dinner:chiliChili Con Carne C Recipe

spinachmixed greens (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp (use as salad dressing)

Nighttime Snack:caseincasein protein1 scoop

celerymedium celery stalks2

peanut butterPeanut butter1 tbsp (Spread peanut butter into grooves of celery.)

SaturdayNutrition:

Calories: 1,635
Protein: 150g
Carbs: 75g
Fat: 85g

Breakfast 1: whey proteinwhey protein1 scoop

grapefruitgrapefruit1/2 large

Breakfast 2: omeletOmelet D Recipe

english muffinwhole-wheat English muffin1/2

peanut butterPeanut butter1 tbsp

Late Morning Snack:string cheeselight mozzarella string cheese1 stick

celerymedium celery stalks2

peanut butterPeanut butter1 tbsp (Spread peanut butter into grooves of celery.)

Lunch:tunaalbacore tuna (in water)3oz

mayonnaiselight mayonnaise1 tbsp

whole wheat crackerswhole-wheat crackers3 (Add any desired vegetables to tuna salad and eat with crackers.)

Midday Snack:yogurtreduced-fat Greek yogurt1 cup

walnutswalnut halves7 (Mix walnuts in yogurt.)

Dinner:salmonsalmon6oz

cauliflowercooked Cauliflower1 cup

spinachmixed greens (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp

Nighttime Snack:cottage cheesecottage cheese3/4 cup

Sunday (High-Carb "Cheat Day")Nutrition:

Calories: 2,260
Protein: 190g
Carbs: 300g
Fat: 40g

Breakfast 1:whey proteinwhey protein1 scoop

grapefruitgrapefruit1 large

Breakfast 2:breakfast pizzaBreakfast Pizza E Recipe

orange juiceOrange juice4oz (1/2 cup)

Late-Morning Snack:yogurtnon-fat fruit yogurt8oz

Lunch:tunaalbacore tuna (in water)3oz

mayonnaisefat-free mayonnaise1 tbsp

pitalarge whole-wheat pita1 (Mix mayo in tuna to make tuna salad and add any veggies you desire. Scoop tuna salad into pita bread.)

strawberriessliced Strawberries1 cup

whipped creamfat-free whipped cream2 tbsp (Top waffle with whipped cream.)

Midday Snack:cerealKashi Go Lean cereal1 1/2 cups

milklow-fat milk1 cup

Dinner:chicken breastchicken breast4oz

sweet potatolarge Sweet potato1

sour creamfat-free sour cream2 tbsp (Top potato with sour cream.)

spinachmixed greens (include spinach and broccoli)2 cups

olive oilolive oil and balsamic vinegar1 tbsp / 1 tbsp

Nighttime Snack: caseincasein protein1 scoop

oatmealcooked Oatmeal1 cup

The RecipesRecipe A: Turkey Rolls

Ingredients:

4 slices turkey deli meat2 slices reduced-fat swiss cheese

Directions:

Place two slices of turkey together and lay one slice of cheese on top; spread mustard on cheese and roll into a tube and eat.
Turkey Roll Recipe.Recipe B: Breakfast Burrito

Ingredients:

1 large whole egg1 large egg white1 slice reduced-fat American cheese2 slices low-fat deli ham1 10" whole wheat pita

Directions:

Heat tortilla in warm pan; fry ham in pan and place on tortilla.

Scramble eggs and cook in pan using nonstick cooking spray, add cheese and place on tortilla.

Roll tortilla into breakfast burrito.


Breakfast Burrito Recipe.Recipe C: Chili Con Carne

Ingredients:

6oz lean ground beef (90% lean)1/4 can (14 1/2oz) diced tomatoes with chilies1/4 medium onion (diced)

Directions:

Brown beef in pan.

Add tomatoes and onion, ½ tsp ground cumin powder, 1 tsp chili pepper flakes, salt and pepper to taste.


Chili Con Carne Recipe.Recipe D: Omelet

Ingredients:

l large whole egg2 large egg whites2 tbsp light cream cheese1/2 cup raw spinach

Directions:

Scramble the eggs in a pan with olive oil or nonfat cooking spray; flip eggs.

Mix together cream cheese and spinach in a bowl; spread cream cheese mixture onto cooked side of egg.

Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture.


Omelet Recipe.Recipe E: Breakfast Pizza

Ingredients:

1 large whole egg1/4 cup fat-free mozzarella1/4 whole-wheat pizza crust2 slices extra lean turkey bacon

Directions:

Beat egg in bowl and slowly drizzle half over the crust.

Spread cheese over crust and drizzle the rest of the egg over the cheese. Top withbacon.

Bake in oven at 450 degrees for about 10 minutes or until egg is cooked and cheese is melted.


Breakfast Pizza Recipe.
[ Nutrition 101 Main Page ]

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I believe you are incorrect in stating "These omega-3 fats have been found to turn on genes that stimulate fat burning and turn off genes that increase fat storage" when referring to alpha linolenic acid. Perhaps you were referring to alpha-lipoic acid, an antioxidant that helps the body turn glucose into energy. (University of Maryland web site: http://www.umm.edu/altmed/articles/alpha-linolenic-000284.htm#ixzz1iSEHisrG)

Article Rated: 0 Jan 3, 2012 6:56pm | report BodyStats 5 '9", 177 lbs 30% BF Permalink Showing 1 - 1 of 1 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product Green Tea Universal Green Tea

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