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. GingerUsed 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. OatmealThis 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. SalmonThis 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.
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. WaterThis 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.
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. GrapefruitA 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. HoneyYes, 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 ButterAnother 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. EggsYes, 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 FlakesHot 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. BroccoliThis 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 OilLike 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 PlanThe 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
whey protein1 scoop 
grapefruit1/2 large Breakfast 2 (30-60 min after B1)
Whole grain bagel1 
Peanut butter1 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 cheese1/4 cup (Mix cottage cheese in tuna, addany desired vegetables.) Dinner:
Shrimp6oz 
stir-fry vegetables1 cup 
small ginger root, thinly sliced1/4 
soy sauce1 tbsp (Stir-fry veggies and shrimp, thenadd soy sauce and ginger.) 
mixed green salad (include spinach and broccoli)2 cups 
olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack: casein protein1 scoop 
walnut halves7 TuesdayNutrition:Calories: 1,715
Protein: 170g
Carbs: 80g
Fat: 75g
whey protein1 scoop grapefruit1/2 large Breakfast 2:large whole eggs2 
Extra-lean turkey bacon3 slices 
cooked Oatmeal1 cup Late-Morning Snack:low-fat cottage cheese1/2 cup Lunch:
chicken breast6oz mixed green salad 2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp Midday Snack:
reduced-fat Greek yogurt1 cup Peanut butter1 tbsp (Mix peanut butter in yogurt) Dinner:
salmon6oz 
mixed frozen veggies1/2 cup mixed greens (include spinach and broccoli)2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:cottage cheese1/2 cup 
salsa2 tbsp (Mix salsa in cottage cheese.) WednesdayNutrition:Calories: 1,600
Protein: 180g
Carbs: 65g
Fat: 65g
whey protein1 scoop grapefruit1/2 large Breakfast 2: large whole eggs2 whole egg white1 
fat-free Cheddar cheese1/8 cup (Make cheese omelet.) 
whole-grain Waffle1 
fat-free whipped cream2 tbsp (Top waffle with whipped cream.) Late-Morning Snack:whey protein1 scoop Peanut butter1 tbsp Lunch:albacore tuna (in water)3oz mixed greens (include spinach and broccoli)2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp (Top salad with tuna.) Midday Snack:low-fat American cheese2 slices 
low-fat deli Ham2 slices 
avocado1/4 (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 breast6oz 
chopped Broccoli1 cup mixed greens (include spinach and broccoli)2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:casein protein1 scoop ThursdayNutrition:Calories: 1,500
Protein: 170g
Carbs: 80g
Fat: 55g
whey protein1 scoop grapefruit1/2 large Breakfast 2:
Breakfast Burrito B Recipe Late-Morning Snack:fat-free cheese (Swiss, cheddar, Monterey jack)1oz turkey breast deli meat2 slices (Slice cheese into two thin pieces and place in middle of turkey; rollup turkey and eat.) walnut halves7 Lunch:albacore tuna (in water)3oz cottage cheese1/2 cup (Mix tuna and cottage cheese together, add diced onions, carrots and peppers if desired.) mixed greens (include spinach and broccoli)2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp (use as salad dressing) Afternoon Snack:
light mozzarella string cheese1 stick Dinner:Taco Salad:
lean ground turkey4oz fat-free cheddar cheese1/4 cup 
fat-free sour cream1 tbsp salsa2 tbsp 
shredded iceberg lettuce1 cup 
medium 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:casein protein1 scoop FridayNutrition:Calories: 1,600
Protein: 170g
Carbs: 75g
Fat: 65g
whey protein1 scoop grapefruit1/2 large Breakfast 2:
low-fat milk1/2 cup 
Kashi Go Lean cereal1/2 cup Whole eggs (scrambled, fried or hard-boiled)2 large Late-Morning Snack:
boiled soybeans (edamame)1/4 cup light mozzarella string cheese1 stick Lunch:cottage cheese3/4 cup (Mix in any desired vegetables.) Midday Snack:Shrimp4oz 
seafood Cocktail sauce1 tbsp Dinner:
Chili Con Carne C Recipe mixed greens (include spinach and broccoli)2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp (use as salad dressing) Nighttime Snack:casein protein1 scoop 
medium celery stalks2 Peanut butter1 tbsp (Spread peanut butter into grooves of celery.) SaturdayNutrition:Calories: 1,635
Protein: 150g
Carbs: 75g
Fat: 85g
whey protein1 scoop grapefruit1/2 large Breakfast 2: Omelet D Recipe 
whole-wheat English muffin1/2 Peanut butter1 tbsp Late Morning Snack:light mozzarella string cheese1 stick medium celery stalks2 Peanut butter1 tbsp (Spread peanut butter into grooves of celery.) Lunch:albacore tuna (in water)3oz 
light mayonnaise1 tbsp 
whole-wheat crackers3 (Add any desired vegetables to tuna salad and eat with crackers.) Midday Snack:reduced-fat Greek yogurt1 cup walnut halves7 (Mix walnuts in yogurt.) Dinner:salmon6oz 
cooked Cauliflower1 cup mixed greens (include spinach and broccoli)2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack:cottage cheese3/4 cup Sunday (High-Carb "Cheat Day")Nutrition:Calories: 2,260
Protein: 190g
Carbs: 300g
Fat: 40g
whey protein1 scoop grapefruit1 large Breakfast 2:Breakfast Pizza E Recipe 
Orange juice4oz (1/2 cup) Late-Morning Snack:non-fat fruit yogurt8oz Lunch:albacore tuna (in water)3oz fat-free mayonnaise1 tbsp large whole-wheat pita1 (Mix mayo in tuna to make tuna salad and add any veggies you desire. Scoop tuna salad into pita bread.) 
sliced Strawberries1 cup fat-free whipped cream2 tbsp (Top waffle with whipped cream.) Midday Snack:Kashi Go Lean cereal1 1/2 cups low-fat milk1 cup Dinner:chicken breast4oz 
large Sweet potato1 fat-free sour cream2 tbsp (Top potato with sour cream.) mixed greens (include spinach and broccoli)2 cups olive oil and balsamic vinegar1 tbsp / 1 tbsp Nighttime Snack: casein protein1 scoop cooked Oatmeal1 cup The RecipesRecipe A: Turkey Rolls Ingredients:
4 slices turkey deli meat2 slices reduced-fat swiss cheeseDirections:
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 pitaDirections:
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 spinachDirections:
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 baconDirections:
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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rep this user fred10079 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
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