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Nutrition 101: Eat To Burn Fat

Nutrition 101: Eat To Burn Fat

Your one-week, fat-burning meal plan, plus the 15 best fat-burning foods.

The 15 Best Fat-Burning Foods

1. 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 enhances calcium 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.

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.

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 lose significantly 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 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.

Monday

Nutrition:

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

Breakfast 1:

Breakfast 2 (30-60 min after B1)

Late-Morning Snack:

Midday Snack:

Dinner:

Nighttime Snack:

Tuesday

Nutrition:

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

Breakfast 1:

Late-Morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

Wednesday

Nutrition:

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

Breakfast 1:

Breakfast 2:

Late-Morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

Thursday

Nutrition:

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

Breakfast 1:

Late-Morning Snack:

Lunch:

Afternoon Snack:

Dinner:


Taco Salad:

Nighttime Snack:

Friday

Nutrition:

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

Breakfast 1:

Breakfast 2:

Late-Morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

Saturday

Nutrition:

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

Breakfast 1:

Late Morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

Sunday (High-Carb "Cheat Day")

Nutrition:

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

Breakfast 1:

Breakfast 2:

Late-Morning Snack:

Lunch:

Midday Snack:

Dinner:

Nighttime Snack:

The Recipes

Recipe A: Turkey Rolls

Ingredients:


Directions:

  1. 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.

Recipe B: Breakfast Burrito

Ingredients:


Directions:

  1. Heat tortilla in warm pan; fry ham in pan and place on tortilla.
  2. Scramble eggs and cook in pan using nonstick cooking spray, add cheese and place on tortilla.
  3. Roll tortilla into breakfast burrito.

Recipe C: Chili Con Carne

Ingredients:

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

Directions:

  1. Brown beef in pan.
  2. Add tomatoes and onion, ½ tsp ground cumin powder, 1 tsp chili pepper flakes, salt and pepper to taste.

Recipe D: Omelet

Ingredients:


Directions:

  1. Scramble the eggs in a pan with olive oil or nonfat cooking spray; flip eggs.
  2. Mix together cream cheese and spinach in a bowl; spread cream cheese mixture onto cooked side of egg.
  3. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture.

Recipe E: Breakfast Pizza

Ingredients:


Directions:

  1. Beat egg in bowl and slowly drizzle half over the crust.
  2. Spread cheese over crust and drizzle the rest of the egg over the cheese. Top with bacon.
  3. Bake in oven at 450 degrees for about 10 minutes or until egg is cooked and cheese is melted.




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fred10079

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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)

Jan 3, 2012 7:56pm | report
 
atkisson

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atkisson

I really like the different recipes and sample diet plan included with this article.

Article Rated:
Mar 2, 2012 11:03am | report
 
kadypk

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kadypk

Would be great add on to include a one-week shopping list for the plan and also ideas for how to save time by being suggesting what could be prepped ahead for each meal.

Mar 11, 2012 5:48pm | report
 
befit2011

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befit2011

I agree.

Apr 1, 2013 6:13am | report
thegoddessden

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thegoddessden

This is awesomeness!

Mar 20, 2012 2:18am | report
 
e75id

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e75id

Nice, but when are you supposed to hit the gym?

Apr 1, 2012 12:31pm | report
 
tstrah18

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tstrah18

wow.. i remember my first workout..

May 11, 2012 2:49am | report
cavscout19d

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cavscout19d

How does the calories from your supplements add into this?

Apr 17, 2012 3:21pm | report
 
mattyelle1

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mattyelle1

Thanks I def learned a thing or 2. Just looking over the meal plans gave me good ideas :)

Aug 15, 2012 9:11pm | report
 
eagleappaloosa

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eagleappaloosa

...boot the soy and this should make happy plates.

Sep 8, 2012 6:03pm | report
 
HeatherJay14

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HeatherJay14

Very helpful meal plans and recipes! Can't wait to try some out.

Oct 15, 2012 10:46am | report
 
HeatherJay14

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HeatherJay14

Very helpful meal plans and recipes! Can't wait to try some out.

Oct 15, 2012 10:49am | report
 
HeatherJay14

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HeatherJay14

Very helpful meal plans and recipes! Can't wait to try some out.

Oct 15, 2012 10:51am | report
 
Ivernicole06

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Ivernicole06

This sounds very doable! I already eat a lot of these foods. Accord g to My FitnessPal I've been eating 1200 call per day but this gives me way more food I can eat... along with my workouts...

Mar 18, 2014 1:51pm | report
 
leandrorusso946

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leandrorusso946

Very well-written article and a very good suggestion about a one-week meal plan. To the above list of 15 fat-burning, flat-belly foods I would also like to add: 1) Lean mean which is full of protein and therefore it has a high thermogenic effect, 2) Whole Grains because our bodies burn twice as many calories while digesting these foods and 3) Low-fat dairy products which build our muscles that are essential to keep our metabolism going and thus to help us burn fat. www.lifetoliveit.com

Sep 29, 2014 12:14pm | report
 
Showing 1 - 15 of 15 Comments

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