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5 Fat Fighting Foods That Should
Be the Backbone of Your Diet
.........................................................................................
 As
you know by now, as a loyal reader of MCNewsletters, that what you eat
on a consistent basis will determine what your body looks like and how
you feel. More than exercise, more than supplements, nothing else
modulates your body composition more than diet.
As such, Eugene, my partner in crime and
Black Book of Secrets,
showed us that there are tons of choices of foods for you to eat when
you're dieting (not just for fat loss either!). He put together this
comprehensive list of the
75 best foods to keep you in the fat-burning zone.
In response to feedback I've gotten on the
75 foods list, I've taken 5 of those fat fighting foods and expounded a
bit on why I make them a backbone of my diet, and you should too.
Here are 5 Fat Fighting Foods and why
you should be eating them
Beef- Many people don't think of beef as a fat
fighting food, however it can be a very effective tool in the burning
off extra pounds. Beef is high in protein, which provides the amino
acids necessary to maintain and build muscle fiber which as you know is
paramount in
raising your metabolic rate. The more of these tiny muscle
filaments you compile, the more calories you burn. Don't worry; when I
speak about muscle, I'm not necessarily talking about getting huge like
Hulk Hogan. I’m talking about the lean muscle that looks good on the
beach and in a t- shirt.
Beef also provides a moderate amount of dietary fat. (I hear the
collective “yikes!”) “But isn’t dietary fat unhealthy and high in
calories?” What you think might be a negative is actually very positive-
for your health, and fighting fat. It seems that the medical and fitness
“authorities” are finally waking up to the realization that
fat is not to be feared.
Not only are certain dietary fats, like those found in beef, healthy in
moderation; the fats also provide a feeling of fullness. When you’re not
feeling hungry, you'll have less compulsion to eat junk foods. Another
benefit here is that the body takes a while to fully digest beef, which
adds another dimension to its craving crushing properties.
Cottage cheese- A high- quality, protein- packed food that helps
raise metabolism. Since it is a dairy product, cottage cheese boasts a
great nutrient profile that includes a hefty dose of calcium, which has
been shown to signal the body to use more body fat as fuel. In fact,
calcium has also shown to play a role in prevention of body fat
accumulation. (If you never out it on, you never have to take it off!)
Because of cottage cheese’s high casein content (a slowly digested form
of protein), cottage cheese is another junk food craving killer. Cottage
cheese is great for times when you’re busy and you know you’ll have
quite a few hours to go before the next meal. I like to sprinkle in some
crushed flax seeds for some fiber and omega-3’s. Many people tend to
crave sweets before bed. Topped with a small serving of fresh berries,
cottage cheese can appease your sweet tooth and provide ample amino
acids for a good night’s sleep.
Blueberries- Go ahead and throw these blueberries on the cottage
cheese above! Blueberries are a delicious, power- packed “SuperFood”.
Fresh or Frozen, blueberries provide a whopping dose of antioxidants,
which may play a role in preventing certain types of cancer and other
degenerative diseases.
So how do they fight fat? Well, blueberries contain a high ratio of
fiber, which satiates you without an abundance of sugar or calories. The
sweetness of the blueberries can crush cravings for sweets. For a night
time snack, once in a while, I’ll blend up some frozen blueberries,
which actually turns them into a sort of dry sorbet. Mix in a tablespoon
or two of heavy cream to provide an ice- cream like mouth feel, and
you’re in dessert heaven with a quarter of the calories.
Another great benefit of blueberries is again derived
from their antioxidant content. As you know if you’ve read Eugene’s
article "Eat
More berries, Lose More Fat", free radicals are produced
rampantly in the body in response to exercise. Free radicals cause
muscle fiber damage, along with accelerated again and can contribute to
cancer.
As
weight training and
cardio exercise is of utmost importance if you are to get the
most out of your diet, you’ll likely be cranking out quite a number of
these free radicals. Eating your blueberries will provide the
antioxidants which quench the free radicals, which in turn reduces
soreness from the exercise.
Thus, you can take less time off from your workouts, and more time
heading toward your weight loss goals! By the way, in our Black Book
of Secrets, we provide everything you need to know about the proper
foods and physical activities (not limited to exercise) to
lose fat fast and
effectively.
Broccoli- Another “Super- Food” often overlooked in fat loss.
Broccoli is
fibrous vegetable, packing a solid satiating punch any time of
the day. Broccoli is a wonder food in that it contains high amounts of
antioxidants, much like blueberries, but contains so little calories
that it's considered a negative calorie food. Negative Calorie foods are
considered “negative calorie” because the digestion process takes more
energy than they are actually providing the body.
The reason I like broccoli during dieting for fat loss is that it can
fill the gaps. By “fill the gaps” I mean those times of the day when you
get a bit hungry from low blood sugar, or simply have the urge to snack
on something. Broccoli comes through in the pinch, without loading up on
calories. Try dipping some fresh stalks into calorie free dip for a nice
high fiber, high antioxidant guilt- free snack.
Salmon- Salmon is one of the most popular “weight
loss foods” around, and for good reason. It provides ample EPA
and DHA- the Omega-3 fats, a hefty dose a metabolism- boosting protein,
and a nice dose of natural vitamins and minerals. Omega-3's have been
shown to also boost metabolic rate, resulting in faster weight loss.
Along with that, its anti- inflammatory powers offset much of the bodily
soreness and metal fatigue that occur when dieting and working out
intensely. They are also very helpful for those who choose low
carbohydrate diets.
Salmon, like the other power- packed super weight loss foods above also
provides a feeling of fullness and content without breaking the calorie
bank. Salmon makes a great solid meal for lunch or dinner (or if you're
really adventurous, I know some people who it eat for breakfast!).
Protein is the base of any good diet and salmon packs it
in. The
Thermic Effect of protein (TEF) is also higher than carbs or
fat, meaning the digestion process of protein leads to more calories
burnt.
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Diet Articles
Exercise Articles
Strategy/ Motivation Articles
Diet Q and A
Exercise Q and A
Strategy/ Motivation Q and A
How To Videos
Fat Loss Series
Head for the Hills and Strip Off
the Fat in 12 Minutes!
The Green Apple (mini) Project
Healthy does not necessarily mean good for fat loss!
What's More Important? Counting Calories or Eating the Right
Combination of Protein/ Fat/ Carbs?
The Beach Day Program: Lose 10-20 pounds in 10 weeks
Carb Manipulation: Your Simple Guide to Looking Good Naked
Carb Manipulation: Your Simple Guide to Looking Good Naked
(Part
2)
What do you think of that diet where you eat certain foods based on your blood
type?
I’ve always been told to get a six- pack you need to do a lot of abs
work with high reps. Would you agree?
Do I need supplements to lose weight?
Is it possible to lose weight and gain muscle at the same time?
I’ve got fat located in
the area of my body where my arm meets my shoulder, and I can’t get rid
of it. Are there any exercises in particular that would help improve
that? Or what about any spot reducing supplements?
I know I should be having
some protein and carbs after a weights workout, but what about after
cardio? I've heard that you should wait 2 hours before eating.
You mentioned the benefits of scheduling a "cheat meal" into your eating
program at least once per week. Is there a best time to eat a cheat
meal?
Should I be counting my grams of fat, sugar, and calories?
What can I do to flatten my lower abs? I've been
doing crunches and hanging leg raises for the last year, but nothing
seems to help.
Mike's Blog
Eugene's Blog
Fiorella's Blog
Christopher's Blog
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