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Whole grains

Your body burns twice as many calories breaking down whole foods (especially those rich in
fiber such as oatmeal and brown rice) than processed foods.
Lean meats
Protein has a high thermogenic effect: You burn about 3! of the calories the food contains
during digestion (so a 3"calorie chicken breast re#uires about $ calories to break it
down).
Low"fat dairy products
%ich in calcium and &itamin '( these help preser&e and build muscle mass)essential for
maintaining a robust metabolism*reen tea
'rinking four cups of green tea a day helped people shed more than si+ pounds in eight
weeks( the ,merican -ournal of .linical /utrition reports. .redit 0*.*( a compound in the
brew that temporarily speeds metabolism after sipping it. 1o up your intake( keep a 2ug of
iced tea in the fridge
1he 34 5est 6at"5urning 6oods
1hese are foods that start winnowing your waistline the moment they lea&e your fork and
enter your mouth. 1hey build muscle( promote fat burning( or simply use energy (i.e.( burn
calories) 2ust to digest them7 8tock up today.
,lmonds and other nuts (with skins intact)
5uild muscle( reduce cra&ings
'airy products (fat"free or low"fat milk( yogurt( cheese)
5uild strong bones( fire up weight loss
0ggs
5uild muscle( burn fat
1urkey and other lean meats
5uild muscle( strengthen immune system
5erries
9mpro&e satiety( pre&ent cra&ings
0no&a oil (soy and canola oil)
Promotes fullness( not easily stored as fat
Peanut butter
5oosts testosterone (a good thing e&en in women)( builds muscle( burns fat
6atty fish (such as salmon( tuna( mackerel)
1rigger fullness( fire up fat burning
*rapefruit
Lowers insulin( regulates blood sugar and metabolism: be sure to eat the fleshy white
membranes

*reen tea
6ires up fat burning
Lentils
;ne cup packs 34! of your daily iron needs)good news( since up to <! of us are iron"
deficient. When you lack a nutrient( your metab slows because the body=s not getting what it
needs to work efficiently( says 1ammy Lakatos 8hames( %'( co"author of 1he 8ecret to
8kinny.
.hili peppers >ot peppers
.apsaicin( the compound that gi&es chili peppers their kick( heats up your body( which
makes you melt additional calories. You can get it by eating raw( cooked( dried( or powdered
peppers( says Lakatos 8hames. ?,dd as much cayenne or hot sauce as possible to soups(
eggs( and meats.@
8pikes metabolism
8pinach and green &egetables
6ight free radicals and impro&e reco&ery for better muscle building
Whole grains (#uinoa( brown rice( whole grain cereal)
8mall doses pre&ent body from storing fat
5eans and legumes
5uild muscle( help burn fat( regulate digestion
Whey
5uilds muscle( burns fat
Aelt 6lab ,way: 1he 5est 6at 5urning 6oods

%egular dieting is old school...and boring. 0at the stuff that puts your metabolism on high
speed to burn mucho calories.
.innamon
Without going into the whole scientific e+planation of why it works( adding 3BC to 3 teaspoon
of this spice to something you eat e&ery day ) hot cereal( marinades( yogurt ) helps blood
sugar get into cells to be used for energy( so less is stored as fat.
*reen 1ea
;ne ingredient( caffeine( is a stimulant that raises your heart rate and compels your system
to burn calories faster. Plus( green tea has catechins( substances that some e+perts belie&e
help burn belly fat. ,im for three D"ounce cups a day.
Yogurt
Yeah( dairy has a bad rep for high calories( but yogurt( both the low"fat and regular kinds(
contains probiotics: EfriendlyE bacteria that preliminary research suggests may actually help
reduce the amount of fat your body absorbs.

.offee
,gain( the caffeine kicks your metabolism into high gear. .affeine also 2ump"starts lipolysis(
the breakdown of fat. ;ne to two cups a day is ideal
Without going into the whole scientific e+planation of why it works( adding 3BC to 3 teaspoon
of this spice to something you eat e&ery day ) hot cereal( marinades( yogurt ) helps blood
sugar get into cells to be used for energy( so less is stored as fat.
*reen 1ea
;ne ingredient( caffeine( is a stimulant that raises your heart rate and compels your system
to burn calories faster. Plus( green tea has catechins( substances that some e+perts belie&e
help burn belly fat. ,im for three D"ounce cups a day.
Yogurt
Yeah( dairy has a bad rep for high calories( but yogurt( both the low"fat and regular kinds(
contains probiotics: EfriendlyE bacteria that preliminary research suggests may actually help
reduce the amount of fat your body absorbs.

.offee
,gain( the caffeine kicks your metabolism into high gear. .affeine also 2ump"starts lipolysis(
the breakdown of fat. ;ne to two cups a day is ideal

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