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Disclaimer: The information I am have here is in no way meant as medical or nutritional fact. It is only my interpretation of information I have gathered from around the internet, books, and information from the Cardiac Rehabilitation, in an attempt to try to come up with heart healthy way of eating for the rest of my life. I need foods from all these food groups, but I will use as many foods from here as I can.
When I have included many of these foods to my regular diet in the past, I lost weight. I felt much better, from the loss of weight and from the "more" balanced diet. I got off the diet for a while and I'm now starting it again, not as a diet, but as a way to change my eating habit to a more healthy way of living. It is a fact that these "fat burning" foods take more calories to digest than they have in them, and still maintain their nutritional benefits. That's where the names of "fat burning foods" and "negative calorie foods" come from. Even a few added daily can help burn calories. These foods are high in fiber, therefore, should be added to your diet gradually to prevent upsetting the lower digestive tract. If you experience a "gassy" situation, eat less of these foods for a few days, but don't quit. The body adjusts and you will be able to increase in a few days. At Cardiac Rehab, they said that "when eating less vegetables and fruit, the intestines become pitted and more prone to intestinal problems. Eating more veggies and fruits, the lining of the intestines become very smooth, normal". My plans are to gradually add some these foods a few at a time. If I have too much chocolate one day, I will try to have more "fat burning" foods for the next several days.
Links Fat Burning Foods more info... In 1929, Dr. Lindlahr created a list of foods that he claimed burned fat at an incredible rate and which helped to detoxify the body and increase metabolism (great for those with low thyroid). more info... Vegetables, Herbs & Spices, and Fruit more info... Negative calories are foods that use more calories to be digested than they actually contain. I'm putting this list here so I can get to it quickly when I want to refer to it :) more info to add to list... Lose Weight 3 Times Faster Than Fasting Itself With Negative Calorie Foods. Throw Away
American Heart Association Recipes
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Fat Burning Foods
..."fat burning" foods take more
calories
Alfalfa Sprouts - 10 calories for cup - Alfalfa sprouts take up space in bowl, salad, soup, sandwich and stomach. Although their protein and vitamin level is low, they provide fiber and taste with almost nothing that is harmful to the body. Consumer Tips: If you learn to learn to love them, you may want to grow your own. All you need is seeds - not the garden variety because they may have been treated with insecticide - a quart-size wide-mouthed jar, like a mayonnaise jar, and someplace dark. A cupboard will do. Alfalfa seeds only take a day or two to sprout. Health Plus: Few calories, no fat and practically no salt.
Apples - 66 calories for 4 oz. - Apples elevate blood glucose (sugar) level safely and gently and keeps it up for longer period of time than most foods. Apples constitute one of the richest sources of soluble fiber. Soluble fiber prevents hunger pangs by steadying your blood sugar level, guarding it against dangerous swings or sudden drops. Consumer Tips: Cut apples will keep their white color if you sprinkle them with lemon juice. The best apple is the one your family likes best. Health Plus: Apples have no sodium, saturated fat or cholesterol. Eating an apple can also reduce the level of cholesterol already in your blood and lower you blood pressure, according to studies at Yale University.
Apricots - 41 calories for 3 oz. raw, 160 calories for 1/2 cup dried - Like carrots and other fruits and vegetables that are yellow to orange to red in color, apricots are loaded with beta carotene. Dried apricots have a higher concentration than fresh. The body converts beta carotene to vitamin A whenever it needs it, helps combat several different cancers. They are good for your heart because of their generous supply of potassium. Naturally high in fiber and complex carbohydrates and naturally low in sodium and fat. Consumer Tips: Fresh apricots are expensive and only available in summer. Ripen at room temperature, then refrigerate in perforated plastic bags. If you buy canned, buy the fruit-juice pack. Health Plus: Apricots are nearly free of fat and sodium. Dried have nearly six times more sugar than fresh, but are a good source of quick energy.
Asparagus - 13 calories for 4 spears - Asparagus is one of nature's most complete foods. It is so low in calories that it might be impossible to eat enough of it to put on any additional weight. It is full of vitamins, beta carotene, and the mineral selenium. It has no fat or cholesterol, and the sodium it contains is negligible. Consumer Tips: Store fresh asparagus, wrapped in a damp cloth or waxed paper, in the refrigerator. Don't cut off the ends of asparagus. Snap them off. Hold each spear near the white bottom section and snap quickly. The spear will break on it's own, at the point where the stem is too tough to be eaten. Health Plus: High in fiber. Regular consumption will dramatically lower rates of cancer and heart disease.
Banana - 105 calories for 4 oz. - Bananas combat hunger pangs and leave you satisfied and feeling full. The combination of natural fructose and fiber give bananas their superstar status. It satisfies the "sweet-tooth". There is no sugar "high" or "crash". They are high on potassium which benefit blood pressure. Consumer Tips: Even greenish bananas will ripen quickly when kept at room temperature. But when ripe, refrigerate. Don't be put off if the skin turns black; the flesh is still good. They are usually just peeled and eaten, but kids love them sliced over cereal, mashed with peanut butter to make a tasty sandwich filling, or blended with skim mild and honey for a delicious (and nutritious) shake. Rolled in nuts and frozen, they make a great, healthful dessert. Health Plus: They are high in potassium and a good source of vitamin C. They are free of sodium.
Barley - 200 calories per 1/2 cup cooked, 350 calories raw - A grain that is highly nutritious starch, it provides the complex carbohydrates that the body needs without the fat. It also has good levels of fiber and protein. Barley lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. It is an excellent laxative and it promotes weight loss.
Beans - 115 calories average per 1/2 cup cooked Beans provide protein from plants. Dried beans, peas, lentils and chickpeas are collectively known as legumes. They have the most protein with the least fat of any known food, and they're high in potassium and low in sodium. Unlike animal proteins which are complete (nothing has to be added to them), plant proteins have to be combined with another food to make up the full complement of amino acids that your body needs. You can combine any bean with any grain (rice, barley, wheat, corn, millet) and you get a complete top quality protein. If you look at "peasant" cultures all over the world, the food that the average person eats, not the expensive animal-rich foods of the wealthy, you'll find hundreds of examples of bean and grain cookery. Beans mixed with grains are high-quality, low-fat, low-sodium, low-cost, healthful way to eat. The most common complaint about beans is that they cause gas. According to the U.S. Department of Agriculture: Before cooking, rinse the beans thoroughly in cool water. Then put them in a pot and cover them with boiling water. Let them soak in that water for four hours or longer. Remove any beans that float to the top. Cook the beans in fresh water. Consumer Tips: Canned beans generally have an extremely high sodium content. Keep some on hand for those occasions when you're pressed for time, but otherwise, use dried beans. Health Plus: Research shows that the body adjusts to beans fairly rapidly. If you eat them every day, in about a week, flatulence or discomfort should not longer be a problem. Beans in the diet regularly can lower cholesterol.
Bell Peppers - 12 calories per 1/2 cup raw These are among the most nutrient-dense foods known. One supplies more Vitamin C that a cup of orange juice. They are rich in Vitamin A which helps our tissues resist infection, especially colds. Their B vitamins help to absorb nutrients in food and to improve our metabolism. An increase in metabolism is essential to weight loss and maintenance. They are high in potassium. Their vitamins and minerals are not lessened by cooking. Add them to casseroles, soups, salads or stir-fries, sauté them with garlic and herbs and serve as a side dish or a snack on crispy bread. And, try them roasted or stuffed. Health Plus: Besides all the vitamins and minerals in bell peppers, they're rich in silicon which promotes beautiful hair, skin, nails and teeth.
Berries - 50 calories average per 1/2 cup Berries are perfect weight-loss foods. Berries have natural fructose sugar, therefore, satisfy your sweet-craving, but enough fiber so you absorb fewer calories than you consume. The body doesn't even absorb the relatively few calories that they contain. Consumer Tips: Blueberries are easy to freeze. When they're plentiful, buy extra. Do not unpack the cartons. Just put the whole thing in a sealed plastic bag and freeze until you are ready to use them. Health Plus: Berries are a great source of potassium which assist you with blood pressure control. They have a low fat content, so they-re good for most diets.
Bread - 70 calories average per slice (whole grain) Bread isn't fattening. It's the added fat ( butter, margarine and cream cheese we add) that causes weight gain. Remember, there are 4 calories in a gram of carbohydrate, 4 in a gram of protein - and nine in a gram of fat. It's the added fat that's fattening. Buying Tips: According the Cardiac Rehab, that I attended, you should choose bread according to the fiber content and whole grains. Buy bread with a fiber content of 4 grams, or as close to it as possible. Health Plus: Bread is a natural source of fiber and complex carbohydrates - the best steady fuel you can give your body - and delivers a surprising amount of protein.
Broccoli - 12 calories per 1/2 cup raw, 23 calories cooked It's crunchy and delicious when it's simply eaten raw. People love it in salads. Steam or microwave and dress it with just a little lemon juice or soy sauce, it's a filling, low-calorie treat. Stir-fry alone, with other vegetables or with a tiny amount of meat or poultry, it can be the main course of a delicious, healthful meal. Broccoli is the number one cancer-fighting vegetable. It has almost no fat, so it's good for your heart. The potassium it packs is great for your blood pressure. It has loads of fiber, cancer-fighting chemicals called indoles, carotene, and two and one half times the RDS of vitamin C. Consumer Tips: Keep broccoli refrigerated. Peel the stems, slice them up, and they will be as tender and delicious as the florets. Health Plus: Broccoli is one of the few vegetables that contains calcium, which makes it important in building strong bones and healthy teeth.
Brussels Sprouts - 20 calories per 1/2 cup raw, 30 calories cooked Brussels sprouts can effectively take off weight and keep it off. A single cup of them, cooked, is high in vitamin C, rich in protein, very low in sodium and fat, and rich with moderate amounts of vitamin A, riboflavin, iron, potassium and fiber. Health Plus: Like all their cousins in the cabbage family, Brussels sprouts contain indoles, compounds that protect people from cancer. These naturally occurring chemicals are cancer inhibitors. They detoxify and neutralize harmful, carcinogenic chemicals so they're less likely to cause harm.
Buckwheat - 165 calories per 1/2 cup raw, 100 calories cooked Buckwheat is more commonly called groats or Kasha. Kasha, the edible fruit of the buckwheat plant, is loaded with protein. It is a good source of thiamin, niacin, riboflavin, potassium and iron. Health Plus: In a study buckwheat lead to excellent blood sugar regulation and resistance to diabetes, and lowered cholesterol levels.
Bulgur - 300 calories per 1/2 cup raw, 120 calories cooked Bulgur is a parboiled, dried and cracked whole wheat. Healthy Plus: Bulgur is great for a healthy diet. It is free of sodium and fat, and contains generous amounts of protein, niacin, iron and is a good supply of fiber.
Cabbage - 8 calories per 1/2 cup raw, 16 calories cooked Cabbage is rich with effective anti-cancer agents. It retains all of it's nutritional goodness no matter how long it's cooked. Cabbage eaten once a week is enough to protect you against colon cancer. It is believed by some to increase lifespan. Cabbage juice is both effective in preventing and healing ulcers. Health Plus: Eating cabbage raw, cooked or as sauerkraut or coleslaw (remember to watch the mayonnaise, please) only once a week is enough to protect you against colon cancer. Cabbage may even increase lifespan. Cabbage juice is believed to in both preventing and healing ulcers.
Carrots - 24 calories per 1/2 cup raw, 35 calories cooked Carrots are health-promoting and fat-fighting. They are rich in beta carotene which is a powerful cancer-preventing nutrient. Health Plus: Raw or cooked, carrots are a good source of potassium. They are high in soluble fiber and are virtually fat-free. Raw, they provide moderate amounts of Vitamin C. As a general body-builder, carrot juice is excellent.
Cauliflower - 12 calories per 1/2 cup raw, 15 calories cooked Virtually no fat and sodium. Excellent source of vitamin C, one cup provides 100% of recommended daily allowance. Health Plus: The National Academy of Sciences singled out cauliflower as one of the best cancer-preventing foods.
Cherries - Sour: 38 calories per 1/2 cup raw, Sweet: 50 calories Health Plus: Natural laxative. High in iron and superb blood-builder. One cup will supply 25% recommended daily allowance of Vitamin A with a moderate amount of fiber. They are virtually free of sodium and fat.
Chicken - 245 calories per 4 oz. white cooked, 285 calories dark Remove skin and 65% calories are protein and 35% are fat. (Steak is 20% protein and 80% fat.) The protein in chicken is every bit as good as the protein in steak. Skinned chicken is the most healthy. Thoroughly wash any cutting boards and utensils that touch the chicken. Do not place any foods on the same unwashed surface as you placed raw chicken - this includes cooked chicken. Health Plus: Chicken is a complete protein.
Chickpeas - 365 calories per 1/2 cup raw, 135 calories cooked Health Plus: Good source of protein, fiber, iron, potassium, and significant amounts of B vitamins, thiamine and niacin, while providing only three grams of fat and 16 milligrams of sodium.
Chili Peppers - 30 calories per 1/2 cup Speeds up metabolic rate. Adding three grams of hot chili sauce plus three grams of yellow mustard to a meal can raise a person's metabolic rate by as much as 25 percent. For a 750-calorie meal, that translates to an extra 45 calories burned up over a span of just three hours. Your body does this on it's own. You just sit back and let your body work. Health Plus: Rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, and low in sodium. Capsaicin - the fire-causing substance - has been shown to lower cholesterol and triglyceride levels.
Coffee - 0 calories black Caffeine speeds up the metabolism and burns 10% more calories than normal. Health Plus: Caffeine is effective in alleviating asthmatic symptoms.
Corn - 75 calories per ear or 1/2 cup raw, 90 calories cooked Corn is high in fiber and has good amounts of iron, zinc and potassium. It is a grain and provides a complete protein. Health Plus: High blood cholesterol and cardiovascular heart disease are almost non-existent among the Tarahumara Indians of Mexico who eat corn and beans and hardly anything else.
Cottage Cheese - Varies from 84 to 120 calories per 1/2 cup 1 or 2 percent milk fat, it is low in calories and fat while providing good amounts of calcium and the B vitamin riboflavin. Whipped cottage cheese is a wonderful substitute for cream cheese. Use in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese. Health Plus: Good preventative for osteoporosis.
Figs - 37 calories each raw, 48 calories dried Good source of energy. Health Plus: High in fiber, mucin, and pectin and are an effective natural laxative. Good source of calcium.
Fish - 100 calories average per 3 oz finfish raw, 80 calories shellfish Health Plus: Eaten regularly, it lowers the rate of heart disease. Oils in fish thin the blood, reduces blood pressure and lowers cholesterol. It brings dramatic relief to the inflammation and stiff joints caused by rheumatioid arthritis.
Garlic - 4 calories per clove A definite fat-burning food. It can thin the blood, control hypertension and even reduce cholesterol and triglycerides. To prevent garlic-breath, rinse mouth with lemon juice mixed with water. Eat grated carrots along with your garlic. Chew on any one of the following: citrus peel, especially orange; anise, fennel or dill seed; parsley; or a roasted coffee bean. Place a sliver of cinnamon or a whole clove between your cheek and gum. Or eat a freshly washed apple. To remove garlic odor from your hands rub your fingers with salt and lemon juice. Then rinse them with cold water. Health Plus: It fights infections, contains cancer-preventive chemicals, stimulates the immune system, prevents and relieves chronic bronchitis and acts as an expectorant and decongestant. One half of a raw garlic clove a day will promote clot-busting activity that can help to prevent heart attacks and strokes. Two or three raw cloves daily helps control cholesterol.
Grapefruit - 44 calories per half, 85 calories per cup Dissolves fat and cholesterol. They are rich in natural galacturonic acid, which adds to their potency as a fat and cholesterol fighter. Assists in the treatment of atheroschlerosis - hardening of the arteries - and the development of heart disease. Taken before bedtime can promote sound sleep. Taken first thing in the morning, can prevent constipation. Health Plus: Besides providing a healthy dose of pectin - the fiber linked to lowering cholesterol and fat and improving the "good" and "bad" cholesterol ration - grapefruit is high in vitamin C, calcium and potassium, and free of fat and sodium.
Greens - 26-42 calories average per cup cooked Excellent source of vitamins A and C, potassium, calcium and fiber. Most greens, except mustard greens, can lose vital nutrients if cooked too long. Try stir-fry or a few moments in the microwave. Best is in a salad. Health Plus: Greens are members of the cabbage family. They have cancer-fighting properties. |
