Nutrition 101: Eat To Burn Fat

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

Main | Q&A | Burn Fat | Build Lean Muscle



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.

Ginger can help reduce inflammation, boost blood flow and aid muscle recovery

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
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

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.

Staring your day eating eggs you will need fewer calories throughout the day

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

Breakfast 1

Whey Protein 1 scoop


Grapefruit 1/2 large


Breakfast 2 (30-60 min after B1)
Late-Morning Snack
eggs

Whole eggs (hard-boiled) 2 large


Mid-day Snack
tuna

cottage cheese

low-fat cottage cheese 1/4 cup (Mix cottage cheese in tuna, add any desired vegetables.)


Dinner
shrimp

Shrimp 6oz


vegetables

ginger root

small ginger root, thinly sliced 1/4


soy sauce

soy sauce 1 tbsp (Stir-fry veggies and shrimp, then add soy sauce and ginger.)


salad

mixed green salad (include spinach and broccoli) 2 cups


olive oil

olive oil and balsamic vinegar 1 tbsp / 1 tbsp


Night-time Snack

Nutrition Facts
Totals for the day
Amount per serving
Calories 1,565
Total Fat65 g
Total Carbs65 g
Protein185 g


Tuesday

Breakfast 1
whey protein

whey protein 1 scoop


grapefruit

grapefruit 1/2 large


Late-Morning Snack
Lunch
Mid-day Snack
yogurt

peanut butter

Peanut butter 1 tbsp (Mix peanut butter in yogurt)


Dinner
salmon

salmon 6oz


veggies

spinach

mixed greens (include spinach and broccoli) 2 cups


olive oil

olive oil and balsamic vinegar 1 tbsp / 1 tbsp


Night-time Snack
cottage cheese

salsa

salsa 2 tbsp (Mix salsa in cottage cheese.)



Nutrition Facts
Totals for the day
Amount per serving
Calories 1,715
Total Fat75 g
Total Carbs80 g
Protein170 g


Wednesday

Breakfast 1
whey protein

whey protein 1 scoop


grapefruit

grapefruit 1/2 large


Breakfast 2
eggs

eggs

cheese

fat-free Cheddar cheese 1/8 cup (Make cheese omelet.)


waffle

whipped cream

fat-free whipped cream 2 tbsp (Top waffle with whipped cream.)


Late-Morning Snack
whey protein

whey protein 1 scoop


peanut butter

Lunch
tuna

spinach

mixed greens (include spinach and broccoli) 2 cups


olive oil

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


Mid-day Snack
cheese

ham

avocado

avocado 1/4 (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 breast

broccoli

spinach

mixed greens (include spinach and broccoli) 2 cups


olive oil

olive oil and balsamic vinegar 1 tbsp / 1 tbsp


Night-time Snack
casein


Nutrition Facts
Totals for the day
Amount per serving
Calories 1,600
Total Fat65 g
Total Carbs65 g
Protein180 g


Thursday

Breakfast 1
whey protein

whey protein 1 scoop


grapefruit

grapefruit 1/2 large


Late-Morning Snack
cheese

fat-free cheese (Swiss, cheddar, Monterey jack)1oz


turkey

turkey breast deli meat 2 slices (Slice cheese into two thin pieces and place in middle of turkey; roll up turkey and eat.)


walnuts

Lunch
tuna

cottage cheese

cottage cheese 1/2 cup (Mix tuna and cottage cheese together, add diced onions, carrots and n/peppers if desired.)


spinach

mixed greens (include spinach and broccoli)2 cups


olive oil

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


Afternoon Snack
Dinner
turkey

cheese

sour cream

salsa

salsa 2 tbsp


lettuce

tomato

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


Night-time Snack
casein


Nutrition Facts
Totals for the day
Amount per serving
Calories 1,500
Total Fat55 g
Total Carbs80 g
Protein170 g


Friday

Breakfast 1
whey protein

whey protein 1 scoop


grapefruit

grapefruit 1/2 large


Breakfast 2
milk

low-fat milk 1/2 cup


cereal

eggs

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


Late-Morning Snack
Lunch
cottage cheese

cottage cheese 3/4 cup (Mix in any desired vegetables.)


Mid-day Snack
Dinner
chili

spinach

mixed greens (include spinach and broccoli) 2 cups


olive oil

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


Night-time Snack
casein

celery

peanut butter

Peanut butter 1 tbsp (Spread peanut butter into grooves of celery.)



Nutrition Facts
Totals for the day
Amount per serving
Calories 1,600
Total Fat65 g
Total Carbs75 g
Protein170 g


Saturday

Breakfast 1
whey protein

whey protein 1 scoop


grapefruit

grapefruit 1/2 large


Late Morning Snack
string cheese

celery

peanut butter

Peanut butter 1 tbsp (Spread peanut butter into grooves of celery.)


Lunch
tuna

mayonnaise

whole wheat crackers

whole-wheat crackers 3 (Add any desired vegetables to tuna salad and eat with crackers.)


Mid-day Snack
yogurt

walnuts

walnut halves 7 (Mix walnuts in yogurt.)


Dinner
salmon

salmon 6oz


cauliflower

spinach

mixed greens (include spinach and broccoli) 2 cups


olive oil

olive oil and balsamic vinegar 1 tbsp / 1 tbsp


Night-time Snack
cottage cheese


Nutrition Facts
Totals for the day
Amount per serving
Calories 1,635
Total Fat85 g
Total Carbs75 g
Protein150 g


Sunday (High-Carb "Cheat Day")

Breakfast 1
whey protein

whey protein 1 scoop


grapefruit

grapefruit 1 large


Breakfast 2
Late-Morning Snack
Lunch
tuna

mayonnaise

pita

large whole-wheat pita 1 (Mix mayo in tuna to make tuna salad and add any veggies you desire. Scoop tuna salad into pita bread.)


strawberries

whipped cream

fat-free whipped cream 2 tbsp (Top waffle with whipped cream.)


Mid-day Snack
Dinner
chicken breast

sweet potato

sour cream

fat-free sour cream 2 tbsp (Top potato with sour cream.)


spinach

mixed greens (include spinach and broccoli)2 cups


olive oil

olive oil and balsamic vinegar 1 tbsp / 1 tbsp


Night-time Snack

Nutrition Facts
Totals for the day
Amount per serving
Calories 2,260
Total Fat40 g
Total Carbs300 g
Protein190 g


The Recipes

1 Turkey Rolls



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.



2 Breakfast Burrito


Ingredients
eggs

whole egg 1 large


eggs

egg white 1 large


cheese

American cheese 1 slice reduced-fat


ham

deli ham 2 slices low-fat


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.



3 Chili Con Carne


Ingredients
ground beef

lean ground beef (90% lean) 6oz


tomatoes

diced tomatoes with chilies 1/4 can (14 1/2oz)


onion

onion (diced) 1/4 medium



Directions



4 Omelet





5 Breakfast Pizza





Main | Q&A | Burn Fat | Build Lean Muscle


and recieve a FREE gift with you rpaid subscription! Click Here