Healthy Foods that Fight Fat
Foods that fight fat -- Losing weight—and keeping the pounds off—isn't a quick or easy process, but a few simple diet tricks can be a big help along the way. Our favorites? Eating lots of protein, fiber, and healthy carbs, which boost your metabolism and keep you feeling full all day long.
If you're not sure how to work these calorie-burning ingredients into your daily menu, start with these recipes. They all include at least one weight-loss superfood, and, best of all, they can be made in 30 minutes or less!
Broccoli & Feta Omelet with Toast
This easy breakfast recipe, which takes just 15 minutes start to finish, packs a one-two punch that will leave you feeling satisfied yet energized. The broccoli provides filling fiber (and just 30 calories per serving), while the protein-loaded eggs curb appetite and will help stave off those late-morning cravings.
* Cooking spray
* 1 cup chopped broccoli
* 2 large eggs, beaten
* 2 tablespoons feta cheese, crumbled
* 1/4 teaspoon dried dill
* 2 slices rye bread, toasted
1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes. 2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast.
BBQ Turkey Burgers
This fresh spin on burgers is a delicious new way to cut back on beef and eat more turkey, an excellent source of lean protein and a favorite weight-loss food of Jillian Michaels, Biggest Loser trainer and Health magazine cover model. "Lean protein helps you stay fuller for longer," Michaels tells us. "It has the amino acids that are the building blocks for muscle."
* 1 pound ground dark-meat turkey
* 1 garlic clove, minced
* 1/2 teaspoon paprika
* 1/4 teaspoon ground cumin
* Pinch of kosher salt
* 1/4 teaspoon freshly ground black pepper
* 4 slices sweet onion, grilled
* 1/4 cup barbecue sauce
* 4 (1.6-oz) sesame seed buns, toasted
Preparation 1. In medium bowl, gently mix together turkey, garlic, paprika, and cumin.2. Form turkey into 4 (4-inch) patties; season with salt and pepper.3. Heat grill to medium-high; cook, turning once, until burgers are just cooked through (about 7 minutes per side). Serve with desired toppings and buns.
Spiced Green Tea Smoothie
Green tea is one of the top fat-burning foods, thanks to a metabolism-boosting compound known as EGCG. In one study, drinking four cups of green tea a day helped people shed more than six pounds in eight weeks!
This rich smoothie is perfect if you get tired of sipping hot green tea. Flavored with cayenne spices, lemon, and agave nectar, it provides all the nutritional benefits of green tea and will fill you up, to boot.
* 3/4 cup strong green tea, chilled
* 1/8 teaspoon cayenne pepper
* Juice of 1 lemon (2-3 TBSP)
* 2 teaspoons agave nectar
* 1 small pear, skin on, cut into pieces
* 2 tablespoons fat-free plain yogurt
* 6-8 ice cubes
Preparation Put all ingredients in blender. Blend until smooth. Drink cold.
Chocolate-Dipped Banana Bites
Dessert doesn't have to erase a healthy meal! The bananas in this easier-than-pie dessert—all you need is a knife and a microwave—are a rich source of resistant starch, a type of healthy carbohydrate that helps you burn calories and eat less.
As an added bonus, the semisweet chocolate contains healthy fats to further rev your metabolism
* 2 tablespoons semisweet chocolate chips
* 1 small banana, peeled and cut into 1-inch chunks
1. Place chocolate chips in a heavy-duty zip-top plastic bag or small microwave-safe bowl. Microwave at HIGH 1 minute or until chocolate melts. Dip banana pieces in chocolate.
Banana & Almond Butter Toast
This simple yet tasty morning pick-me-up features no fewer than three of the best foods to eat for breakfast. The bananas and whole-grain rye bread are high in resistant starch, to help boost metabolism, while the almond butter adds hunger-curbing protein and healthy monounsaturated fats. One slice contains just 280 calories, but it's guaranteed to keep you full until lunchtime.
* 1 tablespoon almond butter
* 1 slice rye bread, toasted
* 1 banana, sliced
1. Spread almond butter on toast. 2. Top with banana slices.
White Bean & Herb Hummus with Crudites
Tired of bland supermarket hummus? It only takes five minutes to whip up a batch of this flavorful, fiber-rich version in your own kitchen. All you need is four ingredients: lemon, hearty-healthy olive oil, chives, and—last but not least—white beans, which contain nearly 4 grams of resistant starch per serving.Pair with assorted raw vegetables, like broccoli, to get even more fiber and fat-burning resistant starch from this wholesome snack
* 1/4 cup canned white beans, rinsed and drained
* 1 tablespoon chopped chives
* 1 tablespoon lemon juice
* 2 teaspoons olive oil
* Assorted raw vegetables, such as chopped broccoli florets, sliced green and red peppers, and baby carrots
Preparation1. Combine beans, chives, lemon juice, and oil in a small bowl. Mash with a fork until smooth. 2. Serve with 1/2 cup raw vegetables, such as cucumbers, carrots, sugar snap peas, bell peppers, broccoli, and grape tomatoes.