1. Monounsaturated fats: Replacing
carbohydrates in your diet with monounsaturated fats will help you slim
down by shuttling fat away from your midsection (See my Ask the Diet
Doctor column on this topic for a more in-depth explanation).
Where to get it: Avocados, Macadamia nuts, and olive oil are
great sources of monounsaturated fats. They also come packaged with
great nutrients such as antioxidants (in olive oil), fiber (in avocado),
and B-vitamins (in macadamia nuts).
2. EGCG: EGCG or Epigallocatechin
gallate is an antioxidant found in green tea (and put in most
weight-loss supplements available today). EGCG can increase
thermogenesis or heat production through extra calorie burning and the
use of stored fat as energy. Some research also shows that EGCG can stop
the growth of new fat cells.
Where to get it: The greatest weight loss effects of EGCG are seen when combined with caffeine, as it naturally occurs in green tea.
3. Raspberry ketones: Raspberry ketones
are an antioxidant found in raspberries that preliminary research shows
have some interesting fat loss effects. Raspberry ketones can increase
the production of the muscle-energizing, fat-burning hormone adiponectin
as well as directly increasing the burning of stored fat.
Where to get it: You can't come close to getting enough
raspberry ketones via eating raspberries so to reap these benefits
you'll need to take a concentrated raspberry ketone supplement (they are
inexpensive and available at more health food stores). Keep an eye out
for more about raspberry ketones and weight loss as new research gets
published.
4. Docosahexaenoic acid (DHA):
Docosahexaenoic acid or DHA is one of the two omega-3 fats found in oily
fish like salmon. DHA can stop growth of young fat cells and actually
causes them to die, says research published in the Journal of Nutrition.
Where to get it: To get more DHA in your diet, you can eat
more oily fish or just take a fish oil supplement. If you are a
vegetarian, pick up an algae-based DHA supplement to reap the same
benefits.
5. Acetic acid: Vinegar, a dilute form
of acetic acid, has potent glucose-lowering effects. One study in Italy
found that when participants added just more than1 tablespoon of vinegar
to their meal (as salad dressing) they experienced a 30 percent
decrease in their post-meal blood sugar levels. Controlling blood sugar
remains an essential component to weight loss and maintaining a lean
body.
Where to get it: Adding vinegar to salads should be standard
protocol, but if you can manage to find chocolate balsamic vinegar, it
makes an excellent addition to a protein-packed chocolate smoothie.
6. Protein: Protein from lean sources
like beef, poultry, fish, dairy, or soy are weight loss rock stars. The
amino acids that make up protein cause your body to release the
fat-burning and energy-stabilizing hormone glucagon. The process of
digesting protein also stimulates your body to release the satiety
hormone CCK. This one-two punch combined with the fact that it takes
your body more energy to digest and breakdown protein compared to
carbohydrates or fat makes it a must-have at every meal throughout your
day.
Where to get it: The possibilities are endless, but lean
proteins like Greek yogurt , cottage cheese, and organic grilled chicken
strips are especially convenient.
7. Caffeine: Caffeine is one of the most
potent weight loss compounds available to you each and every day.
Caffeine blocks the breakdown of a compound call camp, which is
responsible for mobilizing stored fats so they can be burned as energy.
Where to get it: If you are looking for a bigger fat-burning
boost, then make sure to choose black tea over green tea or light roast
coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
Where to get it: Avocados, Macadamia nuts, and olive oil are great sources of monounsaturated fats. They also come packaged with great nutrients such as antioxidants (in olive oil), fiber (in avocado), and B-vitamins (in macadamia nuts).
2. EGCG: EGCG or Epigallocatechin
gallate is an antioxidant found in green tea (and put in most
weight-loss supplements available today). EGCG can increase
thermogenesis or heat production through extra calorie burning and the
use of stored fat as energy. Some research also shows that EGCG can stop
the growth of new fat cells.
Where to get it: The greatest weight loss effects of EGCG are seen when combined with caffeine, as it naturally occurs in green tea.
3. Raspberry ketones: Raspberry ketones
are an antioxidant found in raspberries that preliminary research shows
have some interesting fat loss effects. Raspberry ketones can increase
the production of the muscle-energizing, fat-burning hormone adiponectin
as well as directly increasing the burning of stored fat.
Where to get it: You can't come close to getting enough
raspberry ketones via eating raspberries so to reap these benefits
you'll need to take a concentrated raspberry ketone supplement (they are
inexpensive and available at more health food stores). Keep an eye out
for more about raspberry ketones and weight loss as new research gets
published.
4. Docosahexaenoic acid (DHA):
Docosahexaenoic acid or DHA is one of the two omega-3 fats found in oily
fish like salmon. DHA can stop growth of young fat cells and actually
causes them to die, says research published in the Journal of Nutrition.
Where to get it: To get more DHA in your diet, you can eat
more oily fish or just take a fish oil supplement. If you are a
vegetarian, pick up an algae-based DHA supplement to reap the same
benefits.
5. Acetic acid: Vinegar, a dilute form
of acetic acid, has potent glucose-lowering effects. One study in Italy
found that when participants added just more than1 tablespoon of vinegar
to their meal (as salad dressing) they experienced a 30 percent
decrease in their post-meal blood sugar levels. Controlling blood sugar
remains an essential component to weight loss and maintaining a lean
body.
Where to get it: Adding vinegar to salads should be standard
protocol, but if you can manage to find chocolate balsamic vinegar, it
makes an excellent addition to a protein-packed chocolate smoothie.
6. Protein: Protein from lean sources
like beef, poultry, fish, dairy, or soy are weight loss rock stars. The
amino acids that make up protein cause your body to release the
fat-burning and energy-stabilizing hormone glucagon. The process of
digesting protein also stimulates your body to release the satiety
hormone CCK. This one-two punch combined with the fact that it takes
your body more energy to digest and breakdown protein compared to
carbohydrates or fat makes it a must-have at every meal throughout your
day.
Where to get it: The possibilities are endless, but lean
proteins like Greek yogurt , cottage cheese, and organic grilled chicken
strips are especially convenient.
7. Caffeine: Caffeine is one of the most
potent weight loss compounds available to you each and every day.
Caffeine blocks the breakdown of a compound call camp, which is
responsible for mobilizing stored fats so they can be burned as energy.
Where to get it: If you are looking for a bigger fat-burning
boost, then make sure to choose black tea over green tea or light roast
coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
3. Raspberry ketones: Raspberry ketones
are an antioxidant found in raspberries that preliminary research shows
have some interesting fat loss effects. Raspberry ketones can increase
the production of the muscle-energizing, fat-burning hormone adiponectin
as well as directly increasing the burning of stored fat.
Where to get it: You can't come close to getting enough
raspberry ketones via eating raspberries so to reap these benefits
you'll need to take a concentrated raspberry ketone supplement (they are
inexpensive and available at more health food stores). Keep an eye out
for more about raspberry ketones and weight loss as new research gets
published.
4. Docosahexaenoic acid (DHA):
Docosahexaenoic acid or DHA is one of the two omega-3 fats found in oily
fish like salmon. DHA can stop growth of young fat cells and actually
causes them to die, says research published in the Journal of Nutrition.
Where to get it: To get more DHA in your diet, you can eat
more oily fish or just take a fish oil supplement. If you are a
vegetarian, pick up an algae-based DHA supplement to reap the same
benefits.
5. Acetic acid: Vinegar, a dilute form
of acetic acid, has potent glucose-lowering effects. One study in Italy
found that when participants added just more than1 tablespoon of vinegar
to their meal (as salad dressing) they experienced a 30 percent
decrease in their post-meal blood sugar levels. Controlling blood sugar
remains an essential component to weight loss and maintaining a lean
body.
Where to get it: Adding vinegar to salads should be standard
protocol, but if you can manage to find chocolate balsamic vinegar, it
makes an excellent addition to a protein-packed chocolate smoothie.
6. Protein: Protein from lean sources
like beef, poultry, fish, dairy, or soy are weight loss rock stars. The
amino acids that make up protein cause your body to release the
fat-burning and energy-stabilizing hormone glucagon. The process of
digesting protein also stimulates your body to release the satiety
hormone CCK. This one-two punch combined with the fact that it takes
your body more energy to digest and breakdown protein compared to
carbohydrates or fat makes it a must-have at every meal throughout your
day.
Where to get it: The possibilities are endless, but lean
proteins like Greek yogurt , cottage cheese, and organic grilled chicken
strips are especially convenient.
7. Caffeine: Caffeine is one of the most
potent weight loss compounds available to you each and every day.
Caffeine blocks the breakdown of a compound call camp, which is
responsible for mobilizing stored fats so they can be burned as energy.
Where to get it: If you are looking for a bigger fat-burning
boost, then make sure to choose black tea over green tea or light roast
coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
Where to get it: You can't come close to getting enough raspberry ketones via eating raspberries so to reap these benefits you'll need to take a concentrated raspberry ketone supplement (they are inexpensive and available at more health food stores). Keep an eye out for more about raspberry ketones and weight loss as new research gets published.
4. Docosahexaenoic acid (DHA):
Docosahexaenoic acid or DHA is one of the two omega-3 fats found in oily
fish like salmon. DHA can stop growth of young fat cells and actually
causes them to die, says research published in the Journal of Nutrition.
Where to get it: To get more DHA in your diet, you can eat
more oily fish or just take a fish oil supplement. If you are a
vegetarian, pick up an algae-based DHA supplement to reap the same
benefits.
5. Acetic acid: Vinegar, a dilute form
of acetic acid, has potent glucose-lowering effects. One study in Italy
found that when participants added just more than1 tablespoon of vinegar
to their meal (as salad dressing) they experienced a 30 percent
decrease in their post-meal blood sugar levels. Controlling blood sugar
remains an essential component to weight loss and maintaining a lean
body.
Where to get it: Adding vinegar to salads should be standard
protocol, but if you can manage to find chocolate balsamic vinegar, it
makes an excellent addition to a protein-packed chocolate smoothie.
6. Protein: Protein from lean sources
like beef, poultry, fish, dairy, or soy are weight loss rock stars. The
amino acids that make up protein cause your body to release the
fat-burning and energy-stabilizing hormone glucagon. The process of
digesting protein also stimulates your body to release the satiety
hormone CCK. This one-two punch combined with the fact that it takes
your body more energy to digest and breakdown protein compared to
carbohydrates or fat makes it a must-have at every meal throughout your
day.
Where to get it: The possibilities are endless, but lean
proteins like Greek yogurt , cottage cheese, and organic grilled chicken
strips are especially convenient.
7. Caffeine: Caffeine is one of the most
potent weight loss compounds available to you each and every day.
Caffeine blocks the breakdown of a compound call camp, which is
responsible for mobilizing stored fats so they can be burned as energy.
Where to get it: If you are looking for a bigger fat-burning
boost, then make sure to choose black tea over green tea or light roast
coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
5. Acetic acid: Vinegar, a dilute form
of acetic acid, has potent glucose-lowering effects. One study in Italy
found that when participants added just more than1 tablespoon of vinegar
to their meal (as salad dressing) they experienced a 30 percent
decrease in their post-meal blood sugar levels. Controlling blood sugar
remains an essential component to weight loss and maintaining a lean
body.
Where to get it: Adding vinegar to salads should be standard
protocol, but if you can manage to find chocolate balsamic vinegar, it
makes an excellent addition to a protein-packed chocolate smoothie.
6. Protein: Protein from lean sources
like beef, poultry, fish, dairy, or soy are weight loss rock stars. The
amino acids that make up protein cause your body to release the
fat-burning and energy-stabilizing hormone glucagon. The process of
digesting protein also stimulates your body to release the satiety
hormone CCK. This one-two punch combined with the fact that it takes
your body more energy to digest and breakdown protein compared to
carbohydrates or fat makes it a must-have at every meal throughout your
day.
Where to get it: The possibilities are endless, but lean
proteins like Greek yogurt , cottage cheese, and organic grilled chicken
strips are especially convenient.
7. Caffeine: Caffeine is one of the most
potent weight loss compounds available to you each and every day.
Caffeine blocks the breakdown of a compound call camp, which is
responsible for mobilizing stored fats so they can be burned as energy.
Where to get it: If you are looking for a bigger fat-burning
boost, then make sure to choose black tea over green tea or light roast
coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
Where to get it: Adding vinegar to salads should be standard protocol, but if you can manage to find chocolate balsamic vinegar, it makes an excellent addition to a protein-packed chocolate smoothie.
6. Protein: Protein from lean sources
like beef, poultry, fish, dairy, or soy are weight loss rock stars. The
amino acids that make up protein cause your body to release the
fat-burning and energy-stabilizing hormone glucagon. The process of
digesting protein also stimulates your body to release the satiety
hormone CCK. This one-two punch combined with the fact that it takes
your body more energy to digest and breakdown protein compared to
carbohydrates or fat makes it a must-have at every meal throughout your
day.
Where to get it: The possibilities are endless, but lean
proteins like Greek yogurt , cottage cheese, and organic grilled chicken
strips are especially convenient.
7. Caffeine: Caffeine is one of the most
potent weight loss compounds available to you each and every day.
Caffeine blocks the breakdown of a compound call camp, which is
responsible for mobilizing stored fats so they can be burned as energy.
Where to get it: If you are looking for a bigger fat-burning
boost, then make sure to choose black tea over green tea or light roast
coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
7. Caffeine: Caffeine is one of the most
potent weight loss compounds available to you each and every day.
Caffeine blocks the breakdown of a compound call camp, which is
responsible for mobilizing stored fats so they can be burned as energy.
Where to get it: If you are looking for a bigger fat-burning
boost, then make sure to choose black tea over green tea or light roast
coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
Where to get it: If you are looking for a bigger fat-burning boost, then make sure to choose black tea over green tea or light roast coffee over dark roast for a larger dose of caffeine.
8. Fiber: Fiber is often touted to be a great nutrient for
weight loss because it slows down digestion, allowing for sustained
energy and stable blood sugar. However fiber can also optimize hormones
released during digestion that are responsible for feelings of hunger
and satiety.
Where to get it: Try to get your fiber in its raw form instead
of from foods that have been overly processed. The processing of fiber
can change its chemical make-up, which can decrease its effectiveness at
promoting satiety or lowering cholesterol. Next time you have the
choice between oatmeal and cereal made from baked oat crisps, opt for
regular oatmeal.
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