FAT- BURNING FOODS
Wouldn’t it be cool to live with a health and nutrition
expert? My ex-roomie sure thinks so. Determined not to gain weight even though
it’s sweater season, she still asks me every fall which rapid weight loss foods she should make for
dinner. And lunch. And breakfast. Oh, and what about her post-workout shake?
Fortunately for her, there are many crisp-weather foods to
enjoy once the leaves turn—and each one blasts fat with the perfect combination
of fiber, protein and heart-healthy nutrients. Read on for the nutritionists’
top picks, load up on that pumpkin and get ready to spoon up some seriously
delectable dinners. And to live your happiest and healthiest life ever—summer,
spring, winter or fall—don’t miss these essential 100 Ways to Live to 100!
1. Pumpkin Seed Pesto
“Blend [pumpkin seeds] with basil, parm and garlic for a
twist on a nut-free pesto,” suggests Rebecca Lewis, RD for HelloFresh, a leading healthy meal kit delivery
service. Or, you can toast them and sprinkle onto salads in lieu of toppings.
Lewis also suggests adding them to soups for a dose of added protein.
2. Green Tea
“Just as the cool weather is coming, if you can drink 4-5
cups a day you may actually not only warm up but speed up your metabolism and
even burn more calories (and fat, including belly fat!) in your sleep, thanks
to its polyphenol called epigallocatechin-3-gallate, or EGCG,” explain The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT
and Tammy Lakatos Shames, RDN, CDN, CFT, and authors of The Nutrition Twins’
Veggie Cure. “It also contains the amino acid theanine that brings on a mental
alertness and calmness that helps you to make rational decisions, so you can
turn down fatty, caloric foods that you’d normally eat due to stress.” Editors
at Eat This, Not That! found this to be true: Test panelists on The 7-Day
Flat-Belly Tea Cleanse lost up to 10 pounds in one week!
3. Roasted Brussels Sprouts
The perfect meld of delectably crispy and bright with
fresh flavor, this cruciferous veggie is one of our favorite superfoods. “Roast them with spices and a sprinkle
of nutritional yeast,” suggests Julieanna Hever, MS, RD, CPT, a
plant-based dietitian and author of The Vegiterranean Diet and The
Complete Idiot’s Guide to Plant-Based Nutrition. “They’re excellent weight
loss foods because they are loaded with fiber and detoxifying glucosinolates.”
4. Beet Hummus
“Blend into hummus to turn it a pretty pink,” suggests
Lewis. “When boiling beets, add two tablespoons of lemon juice to help them
keep their beautiful vibrant color.” Then, when you add them to your chickpea,
tahini and olive oil mixture for hummus, you’ll get a stunning, hot pink shade
for your final spread. Also, try sneaking beets into your favorite brownies or
pancake recipe. “Your kids will have NO idea they are there!” For other sneaky
ways to melt fat fast, don’t miss these 20 Weight Loss Tricks You Haven't Tried!
5. Dried Plums
Summer may be alllll about those fresh fruits, but autumn
is a great time to incorporate dried fruits into your diet. “Dried plums are
one of the best natural constipation remedies. A serving of four to five dried
plums packs three full grams of fiber,” shares Rebecca Scritchfield, RDN, author of the upcoming
book, Body Kindness. “About half of that is insoluble, which helps
speed food through the digestive tract. The other half is slow-moving soluble
fiber, good for enhancing satiety, lowering cholesterol and regulating
blood-sugar levels. They both add up to a very healthy gut.” And trim tummy!
6. Spaghetti Squash
“Just when the cooler weather has you craving warm,
unhealthy comfort foods, spaghetti squash is one of the best replacements for
spaghetti!” exclaim The Nutrition Twins. “It feels like a hearty meal, but one
cup only has about 40 calories—more than 75% fewer calories than a cup of plain
pasta.” Even better? It’s a good source of fiber, which means it will keep you
fuller for longer and help keep belly bloat at bay. For other ways to make
carbs work for you, click here for the science-backed 25 Best Carbs for Weight Loss.
7. Kiwi
“They may be small, but these sweet-tasting fruits contain
a hefty amount of actinidin, a natural enzyme unique to kiwifruit that aids in
digestion by breaking down protein in the body. Kiwifruit also contains
prebiotic fiber, which primes the gut for healthy digestion,” says Scritchfield.
“Research indicates that a daily serving of green kiwifruit helps increase
bowel movements. So, cut in half, scoop with a spoon, and pop into your mouth
like nature’s Tums (SunGold kiwis, with a yellow flesh and tropical taste,
offer 3 times the vitamin C of oranges and as much potassium as a medium
banana).” Did we mention they’re just hankering for a heavenly breakfast bowl?
8. Fennel
“Almost all vegetables are good as they help to move
gastric irritants out of the stomach that cause stomach distention and bloat,
but fennel, which is in season and best in fall and winter helps ease gas and
bloating that make the stomach look distended,” say The Nutrition Twins. “It
also is a good source of potassium to help restore normal fluid balance and
flush bloat.” Try slicing it raw into salads for a unique flavor profile or
roasting it with salt and pepper and a squeeze of citrus. (For other great
ideas, here our Special Report:How to Get Rid of Bloating—Guaranteed)!
9. Mushrooms
Game, set, ‘shrooms. As in, time to add a hefty helping of
this potent and nutrient-packed fungi to your next meal. Fall’s the perfect
time (and the start of their peak season) to sautée them into a tomato-based
sauce or roast them until crisp to add as a topping to tasty salads brimming
with autumnal bounty (think: squash, pumpkin seeds, massaged kale). “Swapping
any of the infinite types of hearty, umami-flavored mushrooms for meat will
keep your belly flat due to their very low fat and calorie count and super
nutrient profile,” explains Hever.
10. Brown Rice
“Healthy eating may be triggering gas overload,” offers
Scritchfield. “Rice is the only starchy food that does not cause gas, research
says.” To keep things healthy, stick to a fist-size portion with your meals.
For other healthy body hacks, read on the these 44 Ways to Lose 4 Inches of Body Fat!
11. Winter Squash
Yes, you can get ‘em in the fall (and should!). “Note:
These winter squashes have thicker skins so require longer cook times than
summer squash,” says Lewis. The outcome? A tantalizing, roasted veggie side
that’s worthy of being an entrée (just stuff with beans, veggies and garlic or
herbs for a tasty medley of flavors).
12. Apples
“Nature's perfect autumn weight loss food are apples,”
says Hever. “Eat them raw, sprinkled with cinnamon, or baked as a seasonal
treat. You cannot overeat them, there are myriad varieties as options, and
studies show that enjoying an apple before a meal decreases total caloric
intake at that meal.” For more sure-fire ways to lose your belly, don’t miss
these 50 Best Ever Weight-Loss
Secrets From Skinny People.
13. Pistachios
Bet you can’t have just one. And that’s okay, pop a
handful of these nutrition superstars. “Pistachios are the perfect fall-flat
belly food (harvested in early September with harvest lasting approximately six
weeks and popular right through the holidays) are our favorite because they
have a winning combination of protein, fiber and healthy fats to keep you satisfied throughout
the day,” say The Nutrition Twins. In addition to keeping vending
machine-cravings in check, the fact that you have to de-shell them, also helps
you avoid mindless snacking. “Most snacks with a satisfying crunch also cause
stomach irritation and bloat from salt, fat and from digestive distress, not
pistachios! Also, their fall hues (green and red-purple colors) come from
antioxidants!”
14. Dark Leafy Greens
These antioxidant-packed powerhouses are perfect to toss
into fall soups, stir fries and more. Some ideas: “Massage your kale to help
break down the fibers a bit, then sautée it with garlic and olive oil; Blend
spinach in your morning smoothie with bananas for a green power breakfast; add
swiss chard to your hearty fall soup recipes — it's texture is able to stand up
to the longer cook times.”
15. Hot Peppers
“Hot peppers, one of the greatest weight loss foods of
all, are in season in autumn,” offers Hever. “Hot pepper's capsaicin stimulates
the metabolism to help you burn more calories.” Crunch-enthusiast? Try more of
these Best-Ever Vegetables for
Weight Loss!
16. Kefir
Summer may be all about those slimming frozen desserts,
but with fall in full swing? Enter: kefir. “This is like yogurt, but even
better because it has more live active cultures to nourish your GI tract so the
good bacteria thrive,” says Scritchfield. Worth noting: “Even though it's
dairy, kefir is 99% lactose free because the kefir cultures break down lactose
so you don't have to!” Try it with your breakfast or as a satisfying
post-workout snack.
17. Baked or Roasted Potatoes
And add to that: yams and sweet potatoes. “They’re very
low in fat, high in satiating complex carbohydrates and fiber that helps you
stay lean and satisfied with delicious, comforting sweetness,” suggests Hever.
18. Pumpkin
If you’re buying it from a can and not fresh, be sure to
opt for the unsweetened variety of one of our favorite high fiber foods. “It makes a great, low-calorie
dessert, just add cinnamon,” suggest The Nutrition Twins. “Pumpkin is only 40
calories and 5 grams of fiber per half-cup so it will keep your belly lean and
flat while the fiber helps to flush unsightly belly bulges from constipation.
You can also use pumpkin to replace oil in brownies and butter in other recipes
to keep your recipes low-calorie and delicious and your belly flat.” Pumpkin
brownies? Don’t mind if we do.
19. Lemons
This citrus fruit is well worth befriending in your autumn
routine if you haven’t already. “If you drink alcohol it can cause gas to form
in your face and belly. Cut your alcohol in half by swapping a water with lemon
between drinks. Try it over ice, sparkling, or hot water with lemon,” suggests
Scritchfield. “The vitamin C in lemon helps break down the bloat.” Making fish?
“You can also zest [a lemon] and then slice it and add to any fish recipe,”
offers Lewis. Green tea with lemon? Even better, you overachiever, you. Don't
miss these 23 Amazing Ways to Melt
Fat with Tea!
20. Quinoa
“A study published in The American Journal of Clinical
Nutrition showed that dieters who ate whole grains lost more belly fat than
those who ate refined grains,” say The Nutrition Twins. “Not only is quinoa
made from the whole grain, but it contains 11 grams of satisfying protein per
half cup to prevent crashing and binging. It’s fiber-rich too, [which helps to]
flush wastes and toxins from the colon and flatten the belly.”
21. Tomatoes
Oh tomatoes, let us count the ways we love you. “They
contain the magical combination of water and potassium, which brings on an
instant flat stomach by flushing excess sodium, water and bloat from your body
and belly,” explain The Nutrition Twins. “Plus, they’re fiber-packed (goodbye
constipation and the puffiness that comes with it!) and super low in calories,
so you can eat a lot of them without gaining weight.” And don’t stop there—melt
even more fat using these.
By Perri O. Blumberg
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