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Fat Burning Foods
Kiwi - 44 calories per half, 85 calories per cup Health Plus: High in vitamin C and potassium and virtually free of fat and sodium. Good way to watch out for high blood pressure. High in fiber.
Leeks - 16 calories per 1/2 cup raw, 8 calories cooked Health Plus: Leeks purify the blood and are good for the liver. They are also beneficial to the respiratory system because they loosen phlegm.
Lentils - 325 calories per 1/2 cup raw, 115 calories cooked These provide complete protein when mixed with any grain. A dietary staple since biblical times. Health Plus: High in iron and provide a substantial amount of phosphorus.
Lettuce - 8 calories average per cup Dark green lettuces are packed with carotene and vitamin C and provide a filling fat- and sodium-free source of fiber. Health Plus: Head of lettuce does have some elements that promote sleep. However, to get enough of them, you would have to drink lettuce juice. Still, if you do have a juicer and are experiencing some restless nights, this is a safe, natural remedy to consider.
Mangoes - 129 calories per 7 oz. Contains a full day's supply of vitamin A in the form of beta carotene and daily ration of vitamin C. Moderate level of insoluble fiber. Health Plus: Helps reduce excess body heat and the mango itself works to neutralize body odors.
Melons - 55 calories average per cup They have about the highest fiber contents of any food. They have large amounts of vitamins A and C, large amount of potassium. Health Plus: Natural source of "pure" water. Most of us don't drink the minimum eight glasses of water a day that the body needs.
Millet - 125 calories per 1/2 cup raw, 50 calories cooked It has healthful combination of complex carbohydrates, fiber and vegetable protein. It is a good source of B vitamins, phosphorous, manganese and copper. It is richer in iron than many other grains and just as easy to cook. Health Plus: It is high in iron, therefore can provide an energy boost.
Oats/Oat Bran - 110 calories per 1 oz. uncooked Oats have been proven to lower cholesterol. Health Plus: They also have an anti-inflammatory effect on skin problems like contact eczema and psoriasis. Oats reduce and control total cholesterol and heart disease.
Onions - 27 calories per 1/2 cup raw Flavorful, aromatic, inexpensive and low in calories, onions are an important ingredient in almost every cuisine on Earth. They are low in salt, fat and calories. Health Plus: Onions boost beneficial HDL cholesterol, lower total blood cholesterol, thin the blood, retard blood clotting, kill bacteria and may even have some value in counteracting allergic reactions.
Oranges - 67 calories per 5 oz. Frozen orange juice retains almost all the Vitamin C of the original orange. It is virtually sodium and fat free. Health Plus: Oranges lowers the risk of some cancers. They also effectively lower cholesterol and fight arterial plaque.
Papaya - 118 calories per 1 lb. An average papaya supplies more than a full day's supply of Vitamin A and three day's allowance of Vitamin C, in addition to an extremely high potassium content wrapped in a high-fiber package. It is also rich in calcium, phosphorus and iron. Health Plus: It contains very good digestive properties that have a direct tonic effect on the stomach. In fact, papain, the enzyme responsible for this effect, is widely used commercially as an effective meat tenderizer.
Pasta - 110 calories per 1 oz. Pasta is not fattening. What you put on it determines how fattening it is. It is rich in protein, thiamin, riboflavin, niacin, iron, manganese, phosphorus, copper, magnesium and zinc. The whole wheat pasta adds significant amounts of fiber. Health Plus: Pasta is easily digestible, low in fat and low in sodium.
Peaches - 36 calories per 3 oz. raw, 31 calories per half dried Their modest levels of vitamins A and C, the mineral potassium and the virtual absence of fat and sodium make them a perfect fat-burning snack. They loose a good deal of fiber during the canning process. Dried peaches are a good source of quick energy. Health Plus: Peaches are easy to digest, so they are excellent food from infancy through old age. Their high fiber content makes them effective in promoting regularity.
Pears - 101 calories per 6 oz., 46 calories per half dried Health Plus: Pears have a fairly high level of vitamin C and iron. They aid digestion and are an excellent source of roughage. In fact, they can be used to regulate the bowels.
Peas - Green: 63 calories per 1/2 cup raw; Snap or Snow: 30 calories Health Plus: Peas contain cholesterol-lowering soluble fiber, which also doubles as blood sugar controlling agent. So, they're effective in keeping hearts healthy and in helping control diabetes. And their carotene and vitamin C levels make them effective in the fight against cancer. Studies indicate that fresh peas may well have a contraceptive effect. Couples who are having any trouble conceiving will be well-advised to avoid or limit them.
Pineapple - 28 calories per 1/2 cup raw Health Plus: Pineapple has an astonishingly rich supply of manganese, which few other foods can rival. This trace mineral nourishes the enzymes in the body that break down proteins and carbohydrates, so it aids digestion. If you overindulge, eat fresh pineapple to ease your discomfort.
Potatoes - 155 calories per 5 oz. baked, 125 calories boiled Potatoes are a great source of fiber and potassium. They lower cholesterol and protect against strokes and heart disease. But their effectiveness as a diet food is totally dependent on how it is prepared and the toppings you spoon on it. No frying, gobs of butter, melted cheese or sour cream - all of which destroys good intentions. Cut potatoes stay white if soaked in cold water with lemon juice. Health Plus: Don't peel. 60% of their potassium is so close to the skin that it's lost in peeling.
Prunes - 20 calories each Prunes are a fiber powerhouse, with both the soluble and insoluble types, so they really do have a laxative effect. But no one knows for sure whether it's the fiber or the healthy dose of magnesium that prunes deliver that produces this effect. Can be stewed, chopped and added to cereal or salads, substituted for raisins in almost any recipe. Keep in airtight container in a cool dry place or the refrigerator. Health Plus: Prunes are a powerful laxative, as is prune juice. The US Department of Agriculture conducted tests: A half-cup of prune juice or 3 average-size prunes every day is all it takes to establish regularity.
Rice - 650 calories per cup raw, 230 calories cooked One cup of brown rice provides 5 grams of protein. To get that much protein from steak, you'd need to consume 500 calories, and with rice, you don't get the saturated fat. Brown rice is great for a weight loss program. In a 1940's weight-loss plan rice was the staple food. It was found to reversed and cured kidney ailments and high blood pressure. This is, however, a fairly radical and drastic weight-loss regimen and should not be undertaken without advice and consent of your physician.
Soup - Calories vary according to ingredients Old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston found that people who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn't. The more soup they ate, the more weight they lost. And the soup eaters tended to keep the weight off longer. At least part of the reason for this phenomenal capacity is that hot soup must be eaten slowly. Foods eaten slowly tend to be more filling because it takes the brain 20 minutes to register that the stomach has been fed. Naturally, you're much better off with clear broth soups and vegetable soups. Buying Tips: Don't buy it ready-made! Most canned soup is loaded with salt. Soup is one of the easiest foods to make from scratch. Consumer Tips: Save small amounts of leftover lean meats, poultry and vegetables that you would normally throw out. Once a week, toss them in a stockpot with some fresh veggies. And be a bone saver - chicken bones, steak bones, any kind. Raw or cooked, they're the magic ingredient in a delicious stock. Health Plus: If you add minimal salt and cool the soup thoroughly then skim off all fat, soup provides a wealth of vitamins and minerals and virtually nothing harmful. And many doctors do believe there really is a medicinal benefit to chicken soup.
Soybeans - 385 calories per 1/2 cup raw, 150 calories cooked People can live on soybeans as long as there is a good whole grain, such as rice, to go along with them. Both are inexpensive and nutritious. Soybeans are high in both protein and key minerals such as calcium, potassium and iron. The fat you do find in soybeans is unsaturated. Since soybeans are low in salt, the calcium and potassium and unsaturated fat helps to regulate blood pressure. Try them in soups, stews, casseroles and salads. Substitute them in any bean dish. Soy grits can be substituted partially or totally for meat in chili con carne and spaghetti sauce. The texture will be virtually unchanged and the nutrient content will be greatly enhanced. Fermented soy paste - miso - can be added t soups and salad dressings. Buying Tips: The natural foods store is the best bet. They can be bought in bulk. Look for small, round, unbroken, uniformly colored beans (generally light beige). Consumer Tips: Store them in an airtight container in the refrigerator. They can go rancid if left on the shelf. Health Plus: Research shows that soybeans can lower serum cholesterol, reduce triglycerides, regulate blood sugar, relieve and prevent constipation, lower the risk of cancer and even prevent or dissolve gallstones.
Spinach - 6 calories per 1/2 cup raw, 20 calories cooked Spinach, "the king of vegetables", includes the ability to rev up the metabolism. A faster metabolism can burn away fat. It is useful for both weight loss and weight control. It lowers cholesterol, is an effective natural laxative. It provides healthy doses of calcium, iron and vitamin A. A pound of spinach provides you with 10 grams of protein and absolutely no saturated fat. It is rich in iron, beta carotene, vitamins C and E and many other nutrients. Consumer Tips: It has a very high water content. Try steaming it, or better yet, warm up a pan, throw in the spinach, cover the pan and wait no longer than a minute or two. The results will be bright green spinach with most of the nutrient value intact. Health Plus: Protects against cancer, including lung cancer.
Sweet Potatoes - 145 calories per cup raw, 118 calories each baked Sweet potatoes are high in fiber, very high in vitamin A - one cup provides eight times the Recommended Daily Allowance - and a good source of niacin, potassium and vitamin C. Health Plus: If you or someone you love smokes, the sweet potato could prove to be a lifesaver. Studies indicate that sweet potatoes may have a prohibitive effect on lung cancer. The National Cancer Institute indicates that eating a half-cup per day of sweet potatoes or those other bright orange vegetables, carrots and winter squash, can cut the likelihood of lung cancer by as much as 50 percent.
Tofu - 60 calories per 3 oz. Tofu is another name for soybean curd. Basically tasteless, it requires creative use of spices and flavoring. It makes the metabolism run on high and even lowers cholesterol. Tofu has impressive amounts of calcium and iron, with almost no sodium and no saturated fat. Use it in place of some of the high-fat meat in your diet and lose weight fast. And it's filling. Most nutritionists exchange three ounces of beef with six to nine ounces of tofu. Buying Tips: Look for one-pound packages of tofu in the refrigerated vegetable cases at your local supermarket, near the bean sprouts. Or you can buy 1-- and 12-ounce shelf-stable pre-packaged tofu in most supermarkets. This type lasts longer - check the expiration date - and needs no refrigeration until the package is opened. Consumer Tips: Firm tofu is best for Stir-fried dishes and salads. Soft or extra-soft is best for mashing or pureeing. Use it in salad dressings, desserts or as a binder instead of eggs. After opening a package of tofu, leftovers should be stored in refrigerator. Place tofu in an air-tight container and cover completely with cold water. Change the water daily. It should keep for several weeks. Health Plus: Tofu, which is soybean curd, helps regulate blood sugar, insulin levels and bowel function. They may also prevent cancer, especially stomach cancer. And they lower cholesterol levels and can even counteract the effects of a high-fat diet.
Tomatoes - 24 calories per 4 oz. One of the most popular fruits in the world, however, by cultivation and use, it is one of our favorite vegetables. They are low in fat and sodium, high in potassium and rich in fiber. Canned tomatoes, crushed, peeled, whole or stewed; they make sauces, casseroles and soups taste great while retaining their nutritional goodness. Health Plus: A survey at Harvard Medical School found that the odds of dying of cancer are lowest among people who eat tomatoes or strawberries every week. Another study showed that eating tomatoes more than 14 times a month, as compared with eating them less than twice a month, considerably reduces the chance of lung cancer.
Turkey - 175 calories per 4 oz. white cooked, 210 dark cooked As with chicken, the dark meat is more calorie-dense than the white meat, though neither is dangerously high. Four ounces of raw turkey has only 145 calories and a mere 5 grams of fat. The same amount of ground beef has 313 calories and 23 grams of fat. Consumer Tips: Roast a whole turkey, breast side down, for the first few hours. The juices run into the breast and keep it moist. Turn it over for the last hour to brown the skin. If you have wisely decided not to serve the skin, there is no reason to turn it over. Don't stuff the bird until you are ready to cook it. The danger of salmonella or other microbes forming is much too high. Remove the stuffing as soon as the bird is cool enough to touch. For better health and weight control, cook the stuffing separately, otherwise, it accumulates fat. Health Plus: Eating turkey instead of high-fat red meat, helps lower your serum cholesterol.
Turnips - 14 calories per 1/2 cup raw, 18 calories cooked Turnips is a delicious, slightly sweet, low-calorie starch alternative to potatoes. They are a good source of potassium. When eaten raw, they have moderate amounts of vitamin C. They do have a fairly high sodium content, about 78 milligrams per cup. Turnip greens provide excellent amounts of vitamins A and C, rich in calcium and have reasonable supplies of iron and protein. They compare favorably with other types of greens. Health Plus: Turnips are rich in the special nutrients know to inhibit tumor formation.
Yogurt - Varies from 45 to 80 calories per 1/2 cup plain Yogurt is a truly marvelous fat-burning food. Whether or not the yogurt you are eating is a diet food or not depends upon the sweeteners and additives. The closer to natural the better for you. Plain non-fat has between 90 and 110 calories per cup. Add molasses, maple syrup, honey or all-fruit jams. This makes it more palatable and keeps it low calorie. Like any dairy food, yogurt is rich in calcium and contains some zinc and riboflavin. The National Yogurt Association says it is a better source of some nutrients than milk. Buying Tips: Make sure that the yogurt you buy contains active cultures. If killed during the pasteurization process, many of the health benefits are destroyed. Consumer Tips: Yogurt should be refrigerated immediately. It will usually last about a week past the expiration date. Health Plus: The active cultures make yogurt digestible for people with lactose intolerance. In addition, these cultures are credited with antibacterial properties.
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