BODYBUILDING.COM FITNESS PLAN
Nutrition 101: Eat To Burn Fat
Your one-week, fat-burning meal plan, plus the 15 best fat-burning foods.
by Jim Stoppani, PhD, Karla Dial And Allan Donnelly Jan 03, 2012
The 15 Best Fat-Burning Foods
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.
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.
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.
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 calciumabsorption, both of which are critical for encouraging fat loss.
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.
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.
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.
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.
A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of agrapefruit 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.
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
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.
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.
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.
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.
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.
Calories: 1,565
Protein: 185g
Carbs: 65g
Fat: 65g
BREAKFAST 2 (30-60 MIN AFTER B1)
1/4 cup (Mix cottage cheese in tuna, add any desired vegetables.)
small ginger root, thinly sliced
1 tbsp (Stir-fry veggies and shrimp, then add soy sauce and ginger.)
mixed green salad (include spinach and broccoli)
olive oil and balsamic vinegar
Calories: 1,715
Protein: 170g
Carbs: 80g
Fat: 75g
olive oil and balsamic vinegar
1 tbsp (Mix peanut butter in yogurt)
mixed greens (include spinach and broccoli)
olive oil and balsamic vinegar
2 tbsp (Mix salsa in cottage cheese.)
Calories: 1,600
Protein: 180g
Carbs: 65g
Fat: 65g
1/8 cup (Make cheese omelet.)
2 tbsp (Top waffle with whipped cream.)
mixed greens (include spinach and broccoli)
olive oil and balsamic vinegar
1 tbsp / 1 tbsp (Top salad with tuna.)
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.)
mixed greens (include spinach and broccoli)
olive oil and balsamic vinegar
Calories: 1,500
Protein: 170g
Carbs: 80g
Fat: 55g
Breakfast Burrito B Recipe
fat-free cheese (Swiss, cheddar, Monterey jack)
2 slices (Slice cheese into two thin pieces and place in middle of turkey; roll up turkey and eat.)
1/2 cup (Mix tuna and cottage cheese together, add diced onions, carrots and peppers if desired.)
mixed greens (include spinach and broccoli)
olive oil and balsamic vinegar
1 tbsp / 1 tbsp (use as salad dressing)
light mozzarella string cheese
1/2 (Make taco salad: brown meat in frying pan and add taco seasoning; place meat over bed of lettuce; add rest of ingredients.)
Calories: 1,600
Protein: 170g
Carbs: 75g
Fat: 65g
Whole eggs (scrambled, fried or hard-boiled)
boiled soybeans (edamame)
light mozzarella string cheese
3/4 cup (Mix in any desired vegetables.)
mixed greens (include spinach and broccoli)
olive oil and balsamic vinegar
1 tbsp / 1 tbsp (use as salad dressing)
1 tbsp (Spread peanut butter into grooves of celery.)
Calories: 1,635
Protein: 150g
Carbs: 75g
Fat: 85g
whole-wheat English muffin
light mozzarella string cheese
1 tbsp (Spread peanut butter into grooves of celery.)
3 (Add any desired vegetables to tuna salad and eat with crackers.)
7 (Mix walnuts in yogurt.)
mixed greens (include spinach and broccoli)
olive oil and balsamic vinegar
Sunday (High-Carb "Cheat Day")
Calories: 2,260
Protein: 190g
Carbs: 300g
Fat: 40g
1 (Mix mayo in tuna to make tuna salad and add any veggies you desire. Scoop tuna salad into pita bread.)
2 tbsp (Top waffle with whipped cream.)
2 tbsp (Top potato with sour cream.)
mixed greens (include spinach and broccoli)
olive oil and balsamic vinegar
4 slices turkey deli meat
2 slices reduced-fat swiss cheese
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
1 slice reduced-fat American cheese
2 slices low-fat deli ham
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.
Breakfast Burrito Recipe.
Recipe C: Chili Con Carne
6oz lean ground beef (90% lean)
1/4 can (14 1/2oz) diced tomatoes with chilies
Add tomatoes and onion, ½ tsp ground cumin powder, 1 tsp chili pepper flakes, salt and pepper to taste.
2 tbsp light cream cheese
Scramble the eggs in a pan with olive oil or nonfat cooking spray; flip eggs.
Mix together cream cheese and spinach in a bowl; spread cream cheese mixture onto cooked side of egg.
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
1/4 cup fat-free mozzarella
1/4 whole-wheat pizza crust
2 slices extra lean turkey bacon
Beat egg in bowl and slowly drizzle half over the crust.
Spread cheese over crust and drizzle the rest of the egg over the cheese. Top with bacon.
Bake in oven at 450 degrees for about 10 minutes or until egg is cooked and cheese is melted.
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