“These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy. You can include these foods in any sensible weight-loss plan.” — Slim
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Today’s article is a list of low-fat, whole-foods you can add to your shopping list.
These foods go a step beyond simply adding no fat to your system – they also possess special properties that help your body melt away unhealthy pounds.
These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.
So let’s get started.
These marvels of nature elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods.
The practical effect of this is to leave you feeling satisfied longer.
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol.
You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes.
Most common beans have around 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they’re high in potassium but low in sodium.
Plant protein is incomplete, which means that you need to add something to make it complete.
By combining beans with a whole grain – rice, barley, wheat, corn – to provide the amino acids necessary to form a complete protein. You can get the same top-quality protein as in meat with just a fraction of the fat.
Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels.
The most common complaint about beans is that they cause gas.
Here’s how you fix that:
Before cooking, rinse the beans and cover with boiling water, soak for four hours or longer. Remove any beans that float to the top, then cook the beans in fresh water.
These little “powerhouses” are the perfect weight-loss food.
Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat.
Berries are a great source of potassium that can assist you in blood pressure control.
Calories Per Cup for the most popular berries are:
- Blackberries have 74,
- Blueberries have 81,
- Raspberries have 60 and
- Strawberries have 45.
A cup of cooked broccoli has a mere 44 calories. And delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable.
You also get — no fat, loads of fiber, cancer fighting chemicals called indoles. It’s also “packed” with carotene, 21 times the RDA of vitamin C and calcium.
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This Eastern Europe staple is a true wonder food.
There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it.
Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer.
What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s favorite?
A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A).
Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes.
Spice them with tarragon, dill, cinnamon or nutmeg – they impart a natural sweetness without adding sugar.
White meat contains 245 calories per four ounce serving and dark meat, 285.
It’s an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.
“Easy does it” when it comes to how much.
We’ve all heard about potential dangers of caffeine – including anxiety and insomnia – so moderation is the key.
The reason it is included in this list is, caffeine in coffee can speed up the metabolism.
In nutritional circles, it’s known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.
Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a single cup in the morning and one in the afternoon.
Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin.
Season with spices such a dill, or garden fresh vegetable such a scallions and chives for extra zip.
To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.
And it may be a longevity-enhancing food.
Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall.
There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida.
An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease.
Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens.
They all belong to the same “super-star” family as spinach. Because no matter how hard you try, you can’t load a cup of plain cooked greens with any more than 50 calories.
They’re full of fiber, loaded with vitamins A and C, and free of fat.
You can use them in salads, soups, casseroles or any dish where you would normally use spinach.
Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent overeating.
Subjects actually complained of being asked to eat too much food when fed a diet containing more figs than a similar diet with an identical number of calories.
Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold.
The health benefits of fish are greater than experts imagined – and they’ve always considered it a health food.
The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90 calories in abalone to a high of 236 in herring.
Water-packed tuna, for example, has 154 calories.
It’s hard to gain weight eating seafood.
As far back as 1985, articles in the New England Journal of Medicine showed a clear link between eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood, reduce blood pressure and lower cholesterol.
Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements of fish oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.
This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health officials praise the tasty fruit for its high vitamin C content and potassium.
Are as close to calorie-free as it gets at a mere 32 calories per cooked cup.
You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano cheese, fine mustard or herbs.
Leeks are also great when added to soup.
People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine.
And it’s full of vitamin C, too.
Don’t be afraid to go beyond Iceberg lettuce and try Boston, Bibb and Cos varieties. And if you are feeling extra adventurous try watercress, arugula, radicchio, dandelion greens, purslane and even parsley to liven up your salads.
Now, here’s great taste and great nutrition in a low-calorie package!
One cup of cantaloupe balls has 62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and one cup of watermelon balls has 49 calories.
They have some of the highest fiber content of any food and are delicious.
Throw in handsome quantities of vitamins A and C plus a whopping 547 mgs of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond compare.
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries.
Dr Jaya Henry of Oxford Polytechnic Institute in England, found about one teaspoon of hot mustard, temporarily speeds up your metabolism, just as caffeine does.
“But mustard is natural and totally safe,” Henry says. “It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.”
A cup of oatmeal or oat bran has only 110 calories.
And oats can help you lose weight.
Subjects in Dr James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing else.
But don’t expect oats alone to perform miracles – you have to eat a balanced diet for total health.
Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet.
One raw medium onion (2.15” diameter) has just 42 calories.
They control cholesterol, thin the blood, protect against cholesterol and may have some value in counteracting allergic reactions. Most of all, onions taste good and they’re good for you.
Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine and basil, then spread over pizza.
Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them under the same circumstances as mustard (see earlier) and they worked just as well.
A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The peppers’ metabolism-raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect.
It doesn’t take much to create the effect. Most salsa recipes call for four to eight chilies – that’s not a lot.
Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat.
Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.
23. Sweet Potatoes
An average-sized sweet potato has about 103 calories.
Their creamy orange flesh is one of the best sources of vitamin A you can consume. You can bake, steam or microwave them. Or add them to casseroles, soups and many other dishes.
They can also be flavored with lemon juice or vegetable broth instead of butter.
A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat and sodium, high in potassium and rich in fiber.
A survey at Harvard Medical School found that the chances of dying of cancer are lowest among people who eat tomatoes (or strawberries) every week.
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211. Sadly, many folks are still unaware of the versatility and flavor of ground turkey.
Anything hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti sauce to meat loaf.
Some ground turkey contains skin which slightly increases the fat content. If you want to keep it really lean, opt for ground breast meat.
Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what you’d find in 2.5 teaspoons of butter or margarine.
Incredibly, the same amount of regular ground beef (21% fat) has 298 calories and 23 grams of fat.
The non-fat variety of plain yogurt has 120 calories per cup and low-fat has, 144 calories.
It delivers a lot of protein and, like any dairy food, is rich in calcium and contains zinc and riboflavin.
Yogurt is handy as a breakfast food – cut a banana into it and you’re “good-to-go.”
Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To control calories and fat content, buy plain non-fat yogurt and add fruit yourself.
Wow, what a list!
And you’re still here?
I thought reading through all of this, might have got you feeling a bit hungry by now ?
I know, I am after writing it for you. 🙂
Anyhow all jokes aside.
You’ve now got 26 items you can add to your shopping list if they aren’t already on it.
You should know that when you are eating them. They are “on your side” and helping you to stay healthy and lose weight.
I’m off to have a “feed”
Hope you got something out of this and thank you for stopping by today…
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