Party Season Food

With the festive season, there is a lot of eating out- family gatherings, weddings, parties, friends, the inevitable boxes of cookies at the office water cooler. Its a landmine of unhealthy choices. With our party season food guide, you’ll party and stay healthy.

First of all, don’t repent for wolfing down a heavy platter. Understand that it is human to give into temptations, but be sure to learn from them. We often lose control of our food sensory threshold and overindulge only to feel guilty later.

Here are some easy tips which will never slip off your mind even while you move ahead to place an order with confidence at various eating joints.

Rehearsing a situation in your mind before it happens helps you to arm yourself with strategies, visualize yourself doing them and experience the positive results.

So, let’s start with the healthy food guide for this party season

Order right: Make it a point to always ask for small portions or junior meals rather jumbo sized portions. Don’t forget “you are what you eat.”

Drinks: Drink water, skimmed milk, green tea, iced tea (low sugar), buttermilk, kanji, coconut water instead of aerated drinks, fruit shakes, smoothies etc.

Desserts: Always keep sweet options like Fresh fruit sorbet, baked dessert, fruit gelato, custard, sandesh, kaju paan which are comparatively lower in calories than other sweet varieties.

Salads: While ordering salads, go without Mayonnaise, other sauces, cream and assortments and cheese.

Fast Food: Look for Veggie delights, wraps (veg/non-veg), plain dosas, idlis, appams, McGrills etc rather than their fried versions.

Friends: Try and share a meal with a friend as it cuts down your calorie intake

Indian Food: Avoid heavy Indian Thalis, go for small portioned healthy snacks. Avoid curried , battered, fried options 2-3 protein sources together. Your meal should ideally be having 1 Rice/missi roti+ curd/Raita +1 green veg+ 1-2 pc fish/chicken/ 4-5psc Paneer prep(any)/1/4 cup dal with salad and clear soups.

Italian: While eating Italian order grilled sea-food, lean meat, chicken, vegetables

Italian: While eating Italian order grilled sea-food, lean meat, chicken, vegetables

Chinese: Go easy on appetizers when eating Chinese food, choose flavoured clear soups with vegetables and meat without monosodium glutamate.

Mexican Food: Rice, beans, tomatoes, lostadas, enchiladas stuffed with vegetables, shrimps with vegetables are better options while dining at a Mexican restaurant.

Other cuisines: Order for sub sandwiches with vegetables, kebabs, Pita, Japanese bento boxes.

Make the right choices & stay fit by choosing healthy options.

Special K Diet Challenge: Does it work?

You’ve probably seen the Special K cereal advertisement for the Kellogg’s Special K Diet Challenge: 2 meals, 2 weeks, and lose upto 2.5 kg of weight!

What is the Special K diet challenge? Does the Special K diet really help you lose weight? If it does, is the Special K diet challenge really good for your health? And will the weight loss stay off?

What is the Special K Diet Challenge? On the Special K Diet challenge, you are supposed to eat two bowls of Kellogs Special K cereal and one fruit for breakfast and another meal (lunch or dinner). The 3rd meal is supposed to be a healthy well balanced meal. If you’re hungry between meals, then you can have 3 to 5 servings of fruits and or vegetables. Along with this, you are also supposed to exercise for 30 minutes a day.

One bowl of Special K cereal contains 120 ml of skim milk and 30 gm of Special K cereal. Totally, that is 210 calories. Add a fruit, at approx 60-100 calories. That is 300 calories per Special K cereal meal.  An average healthy meal is say about 600 calories. Add a couple more snacks of fruits and veggies in the day, each at about 100 calories. That’s a total of 1200-1500 calories per day.

Most people’s daily calorie intake ranges between 2100 to 2500 calories. So, on the Special K diet, you are consuming upto 900-1000 calories less per day.

Such a large reduction in your daily calorie intake (about 1000 calories less) can almost be considered a crash diet. If you add 30 minutes of moderate exercise, that’s another 250-300 calories. So, the Special K diet and 30 minutes of exercise, can create a daily calorie deficit of upto 1300 calories.

Is the Special K Diet challenge healthy? Two bowls of Kellogg’s Special K with skim milk does provide some nutrition- you get the benefits of milk. The Special K challenge could be healthy or unhealthy, depending on how you balance the third meal, and your other mid meal snacks.

Is it Special K Diet challenge realistic? Reducing upto a 1000 calories per day besides can be unhealthy, and unsustainable, since the sudden calorie reduction will make your body crave the food its missing a lot more.

So, what’s the verdict on the Kellogg’s Special K Diet Challenge? We think its difficult, since it cuts down your calories significantly. Over 2 weeks, this could lead to 2.5 kg of weight loss, but assuming that you are currently doing no physical activity.

To really lose weight, get on a proper weight loss plan.

How to control food portions?

Food portions have increased tremendously over the years, whether it is larger meal sizes or just larger portions of everything, and it is showing on our bodies, and the health of the state with India being projected to be the capital in lifestyle disorders like heart disease, diabetes & obesity.

Lack of portion control is the biggest hurdle in achieving a sustained weight loss. To help you control portions, here are some tips that come in handy:

- Use smaller plates or bowls, glasses, mugs, cups etc.
- Only serve on your plate, what you need to eat.
- Avoid eating straight from the packet. Instead, use a plate or bowl.
- Use measuring spoons to measure how much you’re eating.
- Read the nutrition labels about how many servings come in a pack and what constitutes a single serving.
- Resist buying supersized meals or packs
- Go for the children’s section menu, small or medium serving avoid the large ones.
- Store foods in individual boxes than bulk containers

When eating out, visualize a deck of cards for your serving of meat, fish, or poultry (about three ounces); four stacked dice for cubes of cheese (about one ounce); tennis ball for a scoop of ice cream (about half a cup), and nuts which fill up no more than your palm (about one ounce).

Remember in a world of expanding waist lines, educating yourself about what individual portion sizes are, may be your best option for weight control.

Healthy Breakfast Ideas

Skipping breakfast doubles your odds of obesity says a research. It is a must for everyone, especially if you’ve got a busy lifestyle. A good nutritious breakfast gives you energy, promotes brain activity and helps you lose weight as you will be craving less for the unhealthy snacks. If you skip breakfast you might not make up for the nutrients missed for the day.

Healthy Breakfast

Here are some healthy breakfast ideas and about how it should not be a large meal. ‘Breakfast like a king’ does not mean eat a huge breakfast, as even one very large meal increases your chances of gaining weight.

Basics for a Healthy Breakfast

The breakfast should have a balance of complex carbohydrates, fiber, protein and some amount of fat in moderation. This will give you maximum health benefits and keep you satisfied and not giving the churns in your stomach.

Here are a few options that you can include in your daily breakfast:

Whole grains: This includes breads and cereals made with 100% whole grain.

Low Fat Protein: Eggs, beans, lean meats, nuts and seeds.

Low Fat Dairy: Low fat milk, yogurt, cottage cheese, soy milk, low fat cream.

Fruits and Vegetables: Fresh fruits and vegetable juices without any sugar or eat the fruits raw.

Portion Control: Don’t over eat because the extra calories will just get stored as fat.

Benefits of Eating Breakfast

1.Get the body requirement of nutrients.

2.You will eat less later through out the day.

3.Eating healthy breakfast helps lower cholesterol level.

4.Gives you energy and concentration during work, making you less sluggish.

5.It helps you in controlling weight.

6.Keeping cholesterol level down will keep your heart healthy and keep you pumping for longer time. So, make sure you don’t skip breakfast, and eat it correctly!

Low Calorie Breakfast Options

Make your breakfast options healthier and satisfying. Start eating breakfast which offer low calories and helps you lose weight. Eating breakfast will keep you active and full helping you avoid munching in between. If you skip breakfast you could be slowing your metabolism which would affect your weight loss process.

You could make breakfast options simpler and easily available to not skip it and eat healthy and stay fit. Here are some breakfast options that would keep you active and keep you full to avoid mid-meal munching.

Curd and a fruit: If you are the one who doesn’t like eating breakfast and are always in a hurry to run to the office then this the easiest breakfast option. You don’t have to prepare anything or cook it either. Just carry it or even buy it on your way. A good combinationof carbohydrate and protein providing approximately 250 calories. Curd (Yogurt)provides satiety which helps to keep hunger away till its time for next meal.

Brown Bread and Egg: Eggs are possibly the most versatile as well as being the most nutritious breakfast protein. They can be poached, scrambled, fried, soft-boiled, hard-boiled or made into an omelette. Egg is low in calories and saturated fat yet is full of vitamins A, B,D, E and minerals such as calcium, iron, potassium, selenium and magnesium. Brown bread is rich in nutrients providing a feeling of fullness, thereby reducing the risk of overeating. Egg with 2 slices of bread provides approx 220 calories.

Sprouts with buttermilk : Sprouted seeds, legumes and grains are acheap and easy way of increasing your intake of vitamins and minerals. Germinating seeds and grains increase their nutritional value. The vitamin C content of wheat increases sixty percent during sprouting. Sprouts are filled with antioxidants, they are full of protein, chlorophyll, vitamins, minerals and amino acids. Buttermilk is lower in fat than regular milk, because the fat has been removed to make butter. It is also high in potassium, vitamin B12, calcium, and riboflavin as well as a good source of phosphorus. Approx calories 270 calories.

Oats in low fat milk: Oats, like other cereal grains, are valued primarily as a source of carbohydrates which provide calories for energy needs. It contain soluble fibre beta glucan which help to control your sugar and cholesterol levels. Oats have a higher concentration of well-balanced protein than other cereals. It alsohelps in keeping bowel movements regular. Approx calories 240 calories.

Nuts and Fruit: Nuts are a Super source of Non-animal, digestible protein Breakfast options does not have to be the one which has to pass through the oven. Eat some nuts and a fruit at breakfast with a glass of milk. When eaten first in the morning, nuts help start proper digestion for the rest of your day. A fist of nut along with a fruit provide approx 200 calories.

Whatever you prepare for yourself, choose a healthy option to keep you full and meet the nutrition requirement

Healthy Seasonal Vegetables

Vegetables offer low calories, no fat (when eaten raw) and add lots of vitamins and minerals to the diet. Through out the year we see different vegetables in the departmental store or being sold by our local vendors. We encourage consumption of seasonal vegetables for two reasons, first they are cheaper and secondly they are fresher than those not in season. Most of the vegetables available in summer have high water content as they keep the body cool and replenish the lost nutrition caused due to sweating and general heat. Vegetables are also high in fiber content which keeps us fuller with a healthy digestive system.

Vegetables are not always tasteless and boring. If prepared well they can be better tasting than most of the processed food available. Besides they build immunity and improve the metabolic functions in the body. People especially watching their weight or suffering from any therapeutic condition or even just living healthy should include portions of vegetables in their diet either as salads or stir fried. You could eat vegetables raw, cooked, individually or in a combination with other vegetables, legumes, cereals, etc. Here are some seasonal vegetables that you can eat this season for good health.

Some summer vegetables and their benefits in keeping us healthy

Lady Finger/Okra/Bhindi: This vegetable is low in calories and it adds just 30 calories per 100 grams. It contains vitamins A, C, K and B vitamins along with flavnoids. It is rich in anti-oxidation properties and helps in vision. It contains important minerals as iron, calcium, manganese and magnesium. Healthy for people on weight loss as it makes you fell full and adds lots of nutrition too.

Tori/Ridge Gourd: It is beneficial for the stomach and helps reduce blood sugar levels. 100 gms of Ridge Gourd adds just 20 calories to the body. It is rich in nutrients such as dietary fiber, vitamin c, riboflavin, thiamin, iron and magnesium. The high fiber and low fat content make it effective for weight loss.

Pumpkin: A bowl of pumpkin will add just 30 calories to your diet besides supplying  a lot of vitamins and minerals to the body. It is rich in vitamin A, C and E along with iron, magnesium, potassium, niacin and dietary fiber for better digestion. It contains carotenoids which improve the immune system. It has anti-oxidation and anti-inflammatory properties.

Bottle Gourd/Lauki/: Bottle gourd adds just 12 calories per 100 grams. It is 96% water and contains vitamin c and B vitamins. Sodium, iron, potassium are presnt in the vegetable and contains high amount of dietary fiber. It is extremely effective in weight loss, reduces constipation, improves complexion and has a cooling effect on the body.

Gavarfali/ Cluster Beans: Gavarfali (cluster beans) are rich in iron, folic acid, calcium and are an excellent source of fibre. They are best eaten with lentil dals. It only contains 25 calories every 100 gms. High in dietary fiber and rich in vitamins and minerals. Also recommended for weight loss as it  improves metabolism.

Should You Eat Junk Food?

Junk food is  not healthy and we know it. Eating junk food can almost be compared to the warning sign on cigarette packets. All smokers know its bad for health but yet they smoke. Junk food only provides empty calories to the body without any nutrition. But prolonged consumption of  junk foods can even cause irreversible damage like diabetes, high cholesterol, heart diseases etc.

Some of the universal favorite junk foods are potato fries, salted chips and snacks, candy, sugar, high sweet content food, sweet desserts, fried food products, fast food fried foods and products like sweetened sodas. A lot of food companies are marketing foods like sweetened cereals, packaged soups, biscuits as health products. But if you read the ingredient content you would notice the high sodium, sugar and corn syrup content of these products. This does not mean they are lying . These so called healthy foods might contain some nutrition than others but are still not completely healthy.

The similarity between partially healthy and completely unhealthy foods is that they are high in calories that only leads to storage of fat.

Junk food products that are salted are loaded with sodium that increases cholesterol in the body affecting heart health, results in water retention and slowers metabolism.It also causes high blood pressure and hypertension. On the other hand sweets lead to excessive calorie intake which leads to increased blood sugar levels causing type 2 diabetes in the long run. It causes storage of fat and increases visceral fat than reduces the insulin effect. Yet if you reverse your nutrition from empty calories to healthy foods then you would experience weight loss and better health.

Below are some unhealthy food options  that can be easily replaced with somewhat healthy options:

Cheese Burger with Coke: This is all season snack for us and is so satisfying and filling is what we feel. This is a monster diet when we look at the calories it provides. The combo provides approx 380 from the cheese burger and 210 from an 500ml bottle. The cheese and, high sodium in the burger and sweet in the drink is not so healthy choice.  Instead choose from vegetarian wraps that are made of healthier grain as a good substitute for white bread.

Cholle Bhature: Famous indian food which is combination of chick peas and fortified flour which in high in oil and sodium. Its taste makes you eat more of it which spikes the calorie intake to 170 calories from chick peas and 275 calories from two pieces of Bhature which is deep fried. Why not instead eat sprouts or boiled chick peas with salt, pepper and lemon with a slice of garlic bread.

Potato Wedges with Salsa Dip: The touch of the salsa dip on widgets is mouth watering but is high caloric. Its small size and shallow dips with each bite increase the caloric intake. 380 calories from the wedges and 80 calories from the salsa dip. Drinking some sweetened beverage could further increase the caloric intake as it is high sodium which makes you feel thirsty making you eat and drink more. Instead look for finger foods that have green vegetables in them for better nutrition. Eating grilled vegetables can be tasty too if you are open to giving them a chance.

Hot Chocolate Fudge: Sweet desserts that promise happy moments are certainly not healthy with their calorie intake. One hot chocolate fudge adds 350 calories to your diet. What about eating some dates insted for the sweet tooth? You could drink a cup of cappucino instead. Dark chocolate is healthy and could make a healthier choice. ‘

Cheese Pizza Slice: Dont be confused that sharing a pizza and eating two slices would not be unhealthy. Cheese and the pizza provide nearly 450 calories eating two slices. Some sweets or sodas increase the intake again. Choose veggie or chicken pizza with out cheese. Opt for thin crust, whole wheat pizza without any fillings in between.

Healthy Food For Kids

Kid eating(Cr/freedigital)

Kids need a filling and nutritious diet for growth and unhealthy foods will slow down their growth if the daily nutrition is not met accordingly. From carbohydrates for energy to go non-stop through out the day, the amino acids from protein to build muscle and recover them, vitamins and minerals for healthy functioning of organs and chemical reactions in the body
and fat for good cholesterol and cushioning of organs.

Though kids like foods that are surprising and delightful to their taste buds. Get creative with your recipes and start making your food nutritious and attractive. Here are foods for kids to keep them healthy. Give your child plenty of options ranging from chocolates to everything that they like.

Cornflakes with milk and fruits: We all feed our kids with cornflakes but make it more healthy with adding fruits to it. Include the fruit that your kids like eating. Strawberry, grapes, nuts, seeds, apples, bananas etc. This meal will provide your kid with carbs, protein and essential vitamins and minerals along with iron to improve metabolism.

Eggs: Eggs provide a lot of satiety and protein, vitamins and minerals. Make it healthier by adding a slice of cheese or add a few slices of vegetables like tomatoes, cucumber etc. The meal will keep the kids feel fuller and have lots of nutrition for a good growth.

Sandwiches: What about adding a slice of lean meat for non-vegetarians and cottage cheese for veggies ? Play around with your stuffing options with boiled mashed potatoes, cheese slice, tuna or vegetables. Choose whole grain bread or multiflour bread to make it more healthy.

Drinks: Say no to aerated drinks including the cola’s and sweetened sodas as they would add empty calories which is not healthy for a childs growth. Provide other varities from fresh fruit juice, lemonade, buttermilk, banana milk shake, mango shake and other shakes with fruits, nuts and seeds.

Walnuts: For healthy functioning of mind omega fatty acids are equally important. Walnuts, flaxseed and fish products like salmon, tuna etc are rich sources of omega 3 fatty acids which are important for developement of childs brain.

You can pick lots more  healthy options for your child. Keep foods providing empty calories and junk that add no nutrition away from their diets. Use less oil in the food and avoid fried foods. Follow these basics and keep your kids healthy.

Brain Food Explained

Brain Foods Explained

As mentioned, alcohol just goes in and starts killing brain cells. Nicotine causes constriction of capillaries, which restricts blood flow to the brain, which reduces the delivery of good things like glucose and oxygen. Hydrogenated fats are more subtle, causing heart disease and general clogging of the arteries that eventually results in the same effects long-term as the short-term effect of nicotine. Since all three of these can kill you in addition to hurting your brain, you may want to replace them with healthy foods and drinks.

Artificial colorings and flavorings have their own bad effects according to many studies, especially in children. The rest of the foods on the "bad brain foods" list are bad because of the unhealthy fluctuations in blood sugar levels they cause. If you don't want to memorize the list, just remember to stay away from all drugs, refined flour and sugar products (potatoes aren't so good either, if you overdo it). Let me explain further.

Your brain runs on blood sugar, using an incredible 20% of the carbohydrates you take in. It prefers to take it's blood sugar in a certain way, however. Simply put, it likes a steady supply, and dislikes wild fluctuations. Simple carbohydrates - processed flour products and sugary foods - cause wild fluctuations. These cause a rush of sugar into the bloodstream, which triggers a balancing rush of insulin, leading to a plunging blood sugar level (hypoglycemia ). This can cause the release of adrenal hormones (called a "sugar high") that squeezes stored sugar from the liver, sending blood sugar levels back up.
Now you're on a blood sugar roller-coaster, with "sugar highs"and "sugar blues." The ups and downs of blood sugar and adrenal hormones can also stimulate neurotransmitter imbalance, causing you to feel fidgety, irritable, inattentive, and even sleepy. This is not the most conducive state for efficient brain function. Since simple carbohydrates have been implicated in diabetes as well, you may want to consider cutting back on these.

Good Foods for the Brain

The best brain foods are complex carbohydrates. The molecules in these are long, so it takes longer for the intestines to break them down into the simple sugars the body can use. Because of this, they provide a source of steady energy rather than a surge followed by a plunge.
The rate at which sugar from a food enters brain cells and other cells is measured by the "glycemic index" (GI). Foods with a high glycemic index stimulate the pancreas to secrete a lot of insulin , which starts the roller coaster. Foods with a low glycemic index don't push the pancreas to secrete much insulin, so blood sugar levels are steadier.

Fruits: grapefruit, apples, cherries, oranges, and grapes have a low glycemic index. Whole fruit ranks lower than juices, because fiber in the fruit slows the absorption of fruit sugar.

Cereals and grains: oatmeal and bran are best. Spaghetti and rice have a relatively low GI. Corn flakes sugar-coated cereals, and white bread have higher GIs.

Vegetables and legumes: Legumes, including soybeans, kidney beans, chick peas, and lentils are great brain foods. They have the lowest glycemic index of any food. Potatoes and carrots have a much higher GI.

Dairy products: Milk products have low glycemic indexes; higher than legumes, but lower than fruits.
How you prepare and eat your food also affects the way the body and brain uses it. Eating sugary food after a meal of legumes, for example, may slow the absorption of the sugar and prevent the "sugar blues." Fats can also slow sugar absorption, so ice cream will have a lower glycemic index than low fat yogurt with sugary fruit. Over-cooking some starches can be similar to pre-digesting them, thus causing them to feed their sugars into the blood too quickly.

Proteins affect brain performance because they provide amino acids, from which neurotransmitters are made. Neurotransmitters carry signals from one brain cell to another. The better you feed these messengers, the more efficiently they deliver the goods. The amino acids tryptophan and tyrosine, are precursors of neurotransmitters, the substances from which neurotransmitters are made. Tryptophan is an essential amino acid and it must be obtained from the diet. Tyrosine is not an essential amino acid because the body can make it if need be.

Some high protein, low carbohydrate, high tyrosine foods that are likely to rev up the brain are seafood, meat, eggs, soy, and dairy. High carbohydrate, low protein, high tryptophan foods that are likely to calm the brain include: pastries and desserts, bean burritos, chocolate, nuts and seeds (e.g., almonds, filberts, sunflower and sesame seeds), and legumes.

From here it just gets complicated. People respond differently to differing ratios of protein to carbohydrates in meals, and there are also subtle sensitivities (not quite allergies) to foods that vary from person to person. Experimentation is called for, and since it is your body, you have to do it yourself.

A Final Note

In studies, children scored higher on tests when on a regimen of daily vitamin supplements. "Experts" will tell you that if you eat a balanced diet, you don't need supplements, which, given the culture here, is really just a sales pitch for vitamins here, isn't it? Who eats a perfectly balanced diet?
A final, final note. Putting the right food in helps, but it's important to get it out too. That's why I nominate fiber as the unsung brain food hero. I don't know how many times I've heard or read about somebody's mind clearing up once their system was cleaned out. When the research is eventually done in this area, I suspect that it will show definite brain benefits from having a digestive/elimination system that works efficiently.

Good N Bad Brain food

What are "brain foods?" They are any foods which improve brain function in some way. A diet heavy in omega-3 fatty acids, for example, can help keep the blood vessels of the brain clear of blockages and allow nerve cells to function at a high level. So you may want to eat your fish twice a week (A major source of omega-3s) or take a supplement.

It is equally important, however, to recognize the foods that diminish brain power. Alcohol and some other drugs just kill brain cells directly, but there are many less obvious brain-attacking foods. Artery clogging foods can lead to restricted blood flow to the brain, and high-glycemic-index foods can cause terrible blood-sugar swings that make both your body and your mind irritable and sluggish.

For the impatient among you, I'll skip straight to the list of good brain foods and foods that are bad for mental function. Afterwards you'll find a more thorough explanation, if you want it.

Good Brain Foods

Avocados
Bananas
Beef, lean
Brewer's yeast
Broccoli
Brown rice
Brussels sprouts
Cantaloupe
Cheese
Chicken
Collard greens
Eggs
Flaxseed oil
Legumes
Milk
Oatmeal
Oranges
Peanut butter
Peas
Potatoes
Romaine lettuce
Salmon
Soybeans
Spinach
Tuna
Turkey
Wheat germ
Yogurt


Bad Brain Foods

Alcohol
Artificial food colorings
Artificial sweeteners
Colas
Corn syrup
Frostings
High-sugar "drinks"
Hydrogenated fats
Junk sugars
Nicotine
Overeating
White bread

Fat Burning Food...

Fat Burning Foods and Natural Weight Loss

Natural weight loss will happen if you start incorporating foods that burn fat into your diet. Fat burning foods speed up weight loss and make you healthier at the same time.You will soon lose double chin fat, drop a dress size and feel more attractive.


Fat Burning Foods List

Vitamin C

Vitamin C burns fat by liquefying it so the body can easily flush it out of the system. Choose fat burning foods that are naturally high in Vitamin C such as - apples, berries, broccoli, cabbage and citrus fruits.

Apples and Berries

Apples and berries also contain Pectin, which restricts the amount of fat our cells can absorb; it forces the cells to discharge fatty deposits so aiding natural weight loss. Berries such as blackberries, blueberries, black and red currants, raspberries and strawberries help to detox your body, boost your metabolism and make your the body more efficient at burning fat.


Calcium Rich Foods

Broccoli, cabbage, milk and milk bi-products such as cheese and yoghurt contain Calcium. Calcium aids natural weight loss because it speeds up the process of breaking down the fat content of fat cells.

High Protein Foods

Protein also plays an important part in fat burning foods and natural weight loss; choose food that is naturally high in good quality protein such as eggs, lean meat, fish (tuna, salmon and sardines) and nuts (the unsalted variety).

Garlic

Garlic or Garlic oil are both good for natural weight loss, they assist in the reduction of fatty deposits.

Green Tea

Green tea will boost your metabolism and speed up the rate at which your body burns fat. It also contains powerful anti-oxidants with anti-cancer and anti-heart disease properties see Power Foods.

Hot Peppers

Hot peppers also speed up the metabolism and help to burn more calories.

Whole Grains

Whole grains and oatmeal contain fat-absorbing fiber, which not only keeps you feeling full and bursting with energy but they also increase the metabolism by burning fat and calories.

Olive Oil

Olive oil is the oil to use. It comes from natural sources, helps to keep your cholesterol levels down and is one of the fat burning foods.

Soup

Soup made from natural ingredients is a tremendous appetite suppressant. The traditional habit of serving soup as a starter prevents you eating too much in the main course. Try it yourself and you will find the amount of food you can eat in your main course will drop dramatically. Also read Diet Fat Burning Soup Recipe.

Soybeans

Soybeans (natural not hydrogenated soybean oil) contain the chemical lecithin, which protects your cells from accumulating too much fat and helps in the break down of fatty deposits in your body.

Water

Water cleanses the body inside and out, it flushes out the system and removes harmful toxins. You must drink plenty of water for a diet of fat burning foods to work properly and aid natural weight loss, our bodies consist of 70% water and it needs replenishing daily.

Add this list of fat burning foods to your diet and natural weight loss will come easily to you.

Fat Burning Foods will help you to easily:

• lose 14 pounds in 14 days or less
• get rid of cellulite
• lose flab
• lose love handles
• lose face weight
• lose double chin fat
• drop a dress size
• lose belly fat
• lose baby weight
• have more energy
• look and feel better
• look and feel more attractive
• sleep better
• increase your life expectancy
• lower your risk of developing weight related diseases such as high cholesterol, diabetes and heart diseases


Fat Burning Foods - Benefits

• You won't feel as though you are 'on a diet'
• You won't feel hungry all the time

10 Tips For Healthy Eating...

1. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods.
2. Enjoy plenty of whole grains, fruits and vegetables. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance.
3. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems.
4. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings.
5. Eat regular meals. Skipping meals can lead to out-of-control hunger, often resulting in overeating. When you're very hungry, it's also tempting to forget about good nutrition. Snacking between meals can help curb hunger, but don't eat so much that your snack becomes an entire meal.
6. Reduce, don't eliminate certain foods. Most people eat for pleasure as well as nutrition. If your favorite foods are high in fat, salt or sugar, the key is moderating how much of these foods you eat and how often you eat them.
   Identify major sources of these ingredients in your diet and make changes, if necessary. Adults who eat high-fat meats or whole-milk dairy products at every meal are probably eating too much fat.
   If you love fried chicken, however, you don't have to give it up. Just eat it less often. When dining out, share it with a friend, ask for a take-home bag or a smaller portion.
7. Balance your food choices over time. Not every food has to be "perfect." When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.
8. Know your diet pitfalls. To improve your eating habits, you first have to know what's wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.
9. Make changes gradually. Just as there are no "superfoods" or easy answers to a healthy diet, don't expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don't like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.
10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.