As we try to shed the extra weight, we often get sucked into the idea that food is our enemy. Well I'm here to tell you this: STOP THAT! The fact is, if you befriend the right foods, the pounds are much more likely to melt away than if you just cut calories across the board. Here are just a few of those foods known to boost your body's fat-burning potential.
- Almonds and Almond Butter. I know what you're thinking: hey, wait a minute! Aren't nuts and butter supposed to be incredibly fattening? Well, almonds are calorie-dense, but they also pack a nutritional punch and they're effective in counteracting cholesterol and triglycerides. In fact, a study conducted by the American Journal of Clinical Nutrition found that eating almonds was as effective as taking a statin (cholesterol lowering drug)! So spread a little almond butter on your morning toast. It'll give you a nice protein boost while preventing the carbs in the toast from spiking your blood sugar.
- Apples. An apple-or two- a day will keep the pounds away! Several studies have found that eating an apple 30 to 60 minutes before a meal helps to cut the calories of the meal. Simple put: the fiber in the apple makes you feel full, so you eat less, duh! Also, recent research suggests eating apples may prevent metabolic syndrome. And, as you may know, apples are high in pectin. But, did you know pectin binds with water and limits the amount of fat your cells can absorb? Yeah baby! So what do you get when you have an apple and a handful of almonds? Why, a healthy snack idea of course!
- Cinnamon. According to a USDA study involving diabetics, cinnamon appears to have the power to help the body to metabolize sugar. In fact, eating ¼ to 2 teaspoons of cinnamon a day was found to reduce blood sugar levels and cut cholesterol from 10-25%. So add cinnamon to smoothies, sprinkle it on your cereal, or flavor your coffee with it.
- Eggs. You heard me the first time. I said EGGS. Their reputation has been dragged through the mud long enough! Let's look at the the facts: (a)eggs contain a different type of cholesterol than that in humans, so it is no longer the cholesterol boosting baddie we were once led to believe; (b) eggs are a concentrated form of animal protein without the added fat that comes with meat, and (3) several studies have found that when people eat an egg in addition to (or instead of) toast or cereal, they lose twice as much weight as those who eat a breakfast dominated by carbs.
- Skim Milk. I drink almond milk (back to the almond thing!), but if cow's milk is your preference here's a few facts: reputable publications such as the Journal of Obesity (in addition to the controversial ones funded by the National Dairy Council) show that the combination of calcium, vitamin D and the low fat protein in skim milk (and nonfat yogurt) trigger weight loss and help to build and maintain lean muscle.
- Oats. I already know your first question: aren't oats a carb? Yes and no. Oats are a whole grain so they make you feel full, which is what nutritionists call the “satiety index”. Not only that, they’re also high in soluble fiber, so they cut cholesterol and blood fat. Also, oats digest slowly, so they don’t raise your blood sugar, and they keep you feeling filled up well into the late morning. Of course the best oats, with up to 5 grams of fiber per serving, are the steel-cut and rolled oats, but even instant oatmeal has 3 to 4 grams of fiber per serving. So, try a yummy bowl of oatmeal made with water or skim milk (or almond milk!) and add a sprinkle of cinnamon. It's a wonderful way to start your day!
