8 Foods That Fight Fat

By Lucy Danziger

Want to lose weight as you chow down? Your wish is granted!

(I promise, this is no fairy tale.) Your supermarket is filled with foods that tudies show have lipid-melting powers to help melt fat and keep you slim. Stock up on these fat-fighting super bites, and you'll be trimmer even as you indulge. Read on to discover the eight foods that deserve a permanent spot in your fridge—and in your diet!

Food #1- Almonds

These yummy nuts are high in alpha-linolenic acid, which can accelerate your metabolism of fats. In fact, dieters who ate 3 ounces of almonds daily slashed their weight and body-mass index by 18 percent, while those who skipped the nuts reduced both numbers less— just 11 percent—a study in the International Journal of Obesity revealed.

Chomp almonds à la carte (limit yourself to 12 per serving to keep calories in check). I get a pack at Starbucks and nibble throughout my day. Or sprinkle them into a recipe such as Black Bean–Almond Pesto Chicken. Go nuts!

Food #2- Berries

I tell my daughter, "These are nature's candy!" Turns out they're also your body's best friends. Strawberries, raspberries and other vitamin C–spiked fruit can supercharge your workout, helping you burn up to 30 percent more fat, research from Arizona State University at Mesa has found. If they're not in season, buy the little gems frozen in a bulk-sized bag so you'll always have them on hand to whip up a Berry Bliss Smoothie or Strawberry-Sunflower Pops, regardless of whether berries are in season.

Food #3- Cinnamon

Adding 1/4 teaspoon to your plate may prevent an insulin spike—an uptick that tells your body to store fat. Sprinkle it on your morning cereal or coffee or on your yogurt in the A.M., or savor it in Apple-Cinnamon-Raisin Oatmeal.


Food #4- Mustard

It's heaven on a soft pretzel, but mustard may also be a weight loss wonder. Turmeric, the spice that gives mustard its color, may slow the growth of fat tissues, a study in the journal Endocrinology finds. Use it on sandwiches instead of mayo, or sprinkle turmeric on cauliflower pre-roasting to give it a kick. Try it on tuna salad—I promise it adds zest.


Food #5- Oranges

This citrus fruit, which contains fat-blasting compounds known as flavones, deserves to be your main squeeze. Women who ate the most flavones had a much lower increase in body fat over a 14-year period, a study in The American Journal of Clinical Nutrition notes. Eat oranges sliced or swig fresh OJ (including pulp!) to get the best benefit from the fruit.


Food #6- Soybeans

Reason to toss a half cup on your salad? Soybeans are rich in choline, a compound that blocks the absorption of fat and breaks down fatty deposits. Oh, and they're addictively delish! But if breast cancer runs in your family, experts suggest you should talk to your doc before adding soy to your diet.


Food #7- Sweet potatoes

The colorful spuds' high-fiber content means they keep your insulin steadier than their white sisters, which means less fat packed on your hips, research finds. Top a small baked tater with lowfat cottage cheese for a tempting side dish, or whip up Miso Soup With Sweet Potato Dumplings.


Food #8- Swiss cheese

Calcium-rich foods reduce fat-producing enzymes and increase fat breakdown, and Swiss has more calcium than many of its cheesy peers. Choose the reduced-fat variety, such as Sargento. Slip it into your sandwich, put it on top of high-fiber crackers or use it for a healthier grilled cheese. Yum!

For other tricks to eating your way to your healthy, happy weight, load up on these 20 slimming superfoods at Self.com.


http://health.yahoo.com/experts/healthieryou/12893/8-foods-that-fight-fat/

How The Cave Man Diet Helps Fat Loss

The cave man diet is most definitely a great way get very lean, very fast.

The principle about it is to eat like our "stone age" ancestors did - before there were fast food restaurants, soft drinks and other junk food.

The Stone Age diets recommendation is summarized as
Lean protein (fish and meat) + good fats & nuts + lots of green veggies + some fruit = LEAN!

By eating what our "stone age" hunter and gatherer ancestors ate,we will rid ourselves of the health problems and the obesity problem that has only recently begun to plague us as a result of modern lifestyle and processed man-made foods.

Forty thousand years ago, you had to eat nature-made food. There was no food in cans, boxes or packages, was there? The packaging was peel, a skin or a shell!

There were no TV dinners. There was no drive in fast food. There were no convenience stores. There was no corn syrup. There was no white sugar. There were no hydrogenated oils. No chemicals. No preservatives. No artificial anything. There was only what could be hunted and gathered: Meat, fish, nuts, seeds, plants, vegetables, fruits.

The cave man diet excludes carbohydrate starches and grains, although some agriculturally grown 100% whole grain products, rice, potatoes and other starches which are not man-made should be eaten to speed up your fat loss.

When such starchy carbohydrates and grains are processed they become unhealthy to fat loss and are "nutritional evils" that we should be aware of.

The key word here is NATURAL! There is a HUGE difference between natural starches and grains and refined starches and grains.

So what should you do?

ANY good nutrition program - for health or for fat loss - is going to be focused on natural foods and it will teach you how to get the processed food OUT and the natural food IN.

When you analyze ANY nutrition program for weight loss, keep in mind what ageless fitness icon Jack Lalanne has always said, "If man made it, don’t eat it!”.

THAT is the essence of how we're supposed to eat!

Watch out for “The True Psychological Secret Of Fat Loss”

3 Secrets to Flat Abs

No matter how much you want to believe it, doing thousands of crunches is not going to take off any inches from your waist or fat from your abs.

There are times when I’ve gone to the gym and completed an entire workout in the same amount of time that others spend on only abdominal exercises. It’s ridiculous. None of these people are any further ahead than they would be if they used total body movements and made every exercise an abdominal exercise with the MeltDfatAbs technique.

The 3 Secrets to Flat Abs are:

1) Fat loss through fat loss nutrition
2) Fat loss through interval training
3) Ab strength through efficient and effective exercises

Why slow Cardio is bad for Permanent Fat Loss

Cardio is short for “cardiovascular exercise”. It involves the large muscles such as the legs and help make your heart and lungs stronger i.e. it’s a good way to give your heart a proper workout BUT don’t over do it. Cardiovascular exercise has lots of health benefits like lowering your blood pressure, and also it can burn lots of calories - for those of you who want to lose weight, BUT not for the long run.

The word 'aerobic' refers to something that needs oxygen. Do you know that slow, boring, steady-state cardio (aerobics) could contribute to fat gain? And that it might be the biggest weight loss scam of all time? It’s time to expose this fat loss method for the fraud it really is, and identify the best ways to burn fat all day, even while you sleep.

When asked to picture a typical “fat loss” workout, you see yourself on the treadmill or jogging outside for hours each week (and hating it!). For crying out loud, that’s why so many people give up so quickly, or don’t even bother to start in the first place. And did you know launching into a heavy program of cardio is the last place a beginner should start?

Because many beginners to fitness are often overweight and unprepared for exercise, excessive cardio only exposes them to muscle and joint injuries, especially when doing repetitive exercise on a daily basis.

Imagine if you will someone that hasn’t exercised in years, is 15 Kg overweight, and doesn’t have proper training shoes. Send her out on a 30-minute jog and I guarantee you she’ll be injured in one or two workouts. Her body just isn’t ready for it! With each workout, you’ll make the injury more serious and simply get closer and closer to a doctor’s visit, rather than to your dream body.


If you are a beginner, or you train beginners, you should start with the Workout for Beginners in the Interval High-impact Turbulence Training for Permanent Fat loss manual. You’ll use basic exercises (even some where you are lying down!) to build up the muscles of your lower body and reduce your risk of injury from training, at the same time losing fat safely. And then you can move into the even more-effective, fat-melting routines of the regular Interval High-impact Turbulence Training workouts.

Take your fat loss one day at a time...


By the way, who has 2 hours to spend in the gym each day? No one, unless you are a professional athlete, a movie star, or a hotel heiress. You live in the real world, where you need real results in as little time as possible. And that’s why with the Interval High-impact Turbulence Training, which contains years of the right research and years of experience in the gym created specially as the most efficient and effective fat loss program possible, you will be able to lose fat and gain muscle in only three workouts per week, lasting less than 45 minutes each session. That still gives you plenty of time for your other Top Two priorites.

Hey!...What do you think?

Saying No To Quick Weight Loss?

Everywhere you look, you read and hear promises of quick weight loss and you even see people losing weight quickly- and having that desire is not wrong – it’s simply human nature.


However, you must become aware of some serious problems that can occur if you try to force it and lose weight too quickly. The faster you lose weight, the more muscle you will lose with the fat, and that can really mess up your metabolism. An even bigger problem with fast weight loss is that the fat loss just won’t last. The faster you lose, the more likely you are to gain it back.


Think about it: We don’t have a weight loss problem today, we have a “keeping the weight off” problem.


Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds (0.9Kg) per week (and even if you lose only a single pound each week (0.5Kg), that is healthy progress).


What really matters is not how much weight you lose, but how much FAT you lose. Where did your weight loss come from? Did you lose body fat or lean body mass?



"Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water. What you really want is fat loss, not weight loss. When you lose weight quickly, what you lose is water weight and lean muscle.



One thing you should know is that water weight losses sometimes distort the numbers on the scales, especially when you first begin a new nutrition and training program. It’s very common to lose 1.4Kg - 2.3Kg in the first week on nearly any diet and exercise program and often even more on low carb diets. Just remember, its NOT all fat - WATER LOSS IS NOT FAT LOSS!



The best advice I can give you is to focus on losing fat, not losing weight. If you lose 1.4 Kg to 2.3 Kg per week, and you know it’s all fat, and not lean tissue, then you have done excellently well now and for the future.



Lack of patience is one of the biggest mistakes people make when it comes to losing body fat. If you want to lose FAT, not muscle and you want to keep the fat off for good, then you have to take off the kilograms slowly.


Do you have any additions?

Exercising LESS and Losing more WEIGHT???

Yes, there is a “fitness revolution in weight loss”; it is called High Intensity Interval Training (HIIT). Every person out there wants to know the easiest, biggest, safest and the least expensive way of losing weight fast and permanently without much hard work because of excuses such as...”I'm too tired, the kids need me, I'm not feeling well, it's raining, it's too cold, it's too hot, I don't like feeling sweat, I don’t know which exercise to do” and so on.

Relax! Help has come!!!...it’s in the form of HIIT. HIIT is a special workout program which scientists claim burns three times more fat than regular workouts done in a very long time (aerobics- lasting 60minutes).They claimed that it’s a workout involving 20 minutes of interval training using 8 second intervals and was superior to other forms of cardio and that it burns three times as much fat. It is about mixing high intensity bursts of exercise with moderate intensity recovery periods. (Watch out for “Why slow Cardio is bad for Permanent Fat Loss)”.

First, let’s take a closer look at what happened in the study.

Researchers at the University of New South Wales and the Garvan Institute studied a group of overweight women, putting them through a 20 minute cycling program in which they sprinted on a stationary bike for 8 seconds followed by 12 seconds of cycling lightly. The women performed the workout three times a week for 15 weeks.


“They lost three times more weight than other women who exercised at a continuous, regular pace for 40 minutes,” says University of New South Wales Associate and study co-author Professor Steve Boutcher.


Boutcher thinks the current government recommendations for exercise are largely ineffectual. “Walking for 60 minutes, seven times a week does not result in much fat loss, usually 1.15 kilograms over 15 weeks,” he says. “For a lot of overweight people this is going to be a revolution.”


It’s true that interval training is a great way to increase calorie expenditure (increase stored calorie burned) in the hours after exercise. It’s also been shown to boost the activity of various fat-burning enzymes in the body.


However, interval training alone is not a magic bullet, a program that combines resistance exercise, good nutrition AND interval training is one that will deliver the best results. (I recommend the MeltDFat Total Body Perfect Program)

Eat More, Lose More Fat?

Dear Friend,

Have you heard the latest about fat loss which is contrary to what 99 out of a 100 people desiring to lose fat know?…It is “eating more to lose more fat”. Yes, it has been proven by real world results, science and by me that frequent eating when combined with the right food choices (foods that burn fat alias Negative Calorie Foods-See my June 4th Blog) will turn your body into a Super-charged Fat-burning machine!

As you may already know, not every overweight person is an overeater! Nevertheless, many people who are overweight are overeating in one sitting and this is often the ONLY thing they’re doing wrong.

The major rule is to never stuff yourself in one sitting (breakfast, lunch or dinner) because, eating one huge meal will cause you to store more fat due to the excess of calories released to the body.

Instead, always spread out your calories throughout the day in smaller, more frequent meals. The practice of eating small, frequent meals – one approximately every three waking hours about five to six times everyday- is by far the most effective way to speed up your metabolism.

Shocking, right?

Having a fast metabolism means that you’re burning calories efficiently all the time, whether you’re resting or training, so there is no reason to store calories since they are well used for all the body processes!

In other words, a Fast metabolism = Super-charged Fat-burning machine!


One of the “Hot” 7 Must-know reasons for frequent eating is that “Frequent meals are ANTI-CATABOLIC”.

This means that eating frequently prevents your muscle from breaking down (BAD for fat loss) and helps promote muscle growth.

The muscle is the engine utilized for fat loss and amino acids gotten from the protein in food are needed for muscle growth. The human body doesn’t have the ability to store protein, so when you skip meals your body’s need for amino acids doesn’t stop. It means that you have cut off the continual inflow of amino acids from protein foods. Your body simply goes to a different source – your own muscle.

Intentionally starving yourself to lose weight, or even innocently missing a single meal puts you in a catabolic state – you literally eat your own muscle tissue (the engine utilized for fat loss) - the muscle you worked so hard to grow all your life, thus your body feels it is starving and goes into the “starvation mode”, leading to the increased release of fat-storing enzymes in your body!
The result? Fat gain

For the “7 HOT Must-Know reasons why frequent meals are critical to your success in losing fat permanently without losing muscle”, send a mail to meltdfat@gmail.com and request for the details of the E-book titled 7-Day Complete Melt D Fat Diet Plan That Makes Your Fat Loss FASTER In Your Tummy & All-over Your Body containing Common Nigerian Foods That Actually MELT FAT with the following 10 time-limited Bonuses Free;

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How your levels of insulin affects fat loss and energy levels

Frequent meals help maintain high energy levels by regulating blood sugar and insulin levels because it causes the following;

No more ups and downs; no more mid morning energy crashes; no more late afternoon drowsy spells, just solid, steady, high energy all day long – and more energy for your exercising too. Here’s why:

When you eat carbs (short for carbohydrate foods), they’re digested and absorbed into the bloodstream in the form of glucose (blood sugar). This causes the pancreas to release the hormone insulin.

The amount of insulin released = to the amount and type of carbohydrates consumed. i.e. When small amounts of carbs and insulin-stimulating foods are consumed, there’s a small output of insulin. When large amounts of carbo and insulin-stimulating foods are consumed, there is a large rise in insulin.

When carbohydrates are consumed alone, there’s a faster rise in insulin than when they’re consumed in combination with protein. When simple, refined carbohydrates (white flour and its products) are consumed, there’s also a greater rise in insulin. One of insulin’s jobs is to transport the glucose from the bloodstream into the cells where it can be used for energy or stored as glycogen for later use. If you over-consume carbohydrates or if you consume the wrong types of carrbohydrates, there will be a sharp rise in blood sugar followed by a sharp rise in insulin. The over-secretion of insulin will quickly remove the sugar from your bloodstream and your blood sugar will drop to lower than normal levels (hypoglycemia).

Hypoglycemia will cause fatigue and will trigger the intense hunger and cravings that can break even the strongest willpower. The result is, you invariably consume more sugar to satisfy your cravings, and then the energy peak and energy crash cycle repeats itself over and over again (fat gain).

Frequent eating with the right types of carbohydrates combined with a special class of proteins and small amounts of healthy “good” fats will stabilize your blood sugar and insulin levels, and this is what prevents the energy spikes and crashes. This eating pattern will also keep your muscle glycogen levels high, which guarantees that you have plenty of energy to fuel high-intensity weight training and eventually fat loss from every part of the body especially tummy fat.

To find out how to reduce Fat from Every Part of The Body With a Specialized Program putting the above into consideration, send a mail to meltdfat@gmail.com

See you at the top of your Fat Loss dreams!!!

Warmest Regards,

Onome Maureen

meltdfat@gmail.com

Negative calorie foods and Fat Loss???

All Foods contain calories i.e. contains at least some energy! Some not many. Most foods contain so much calories that the calories released to the body is far more than the energy needed to digest them. The result? Fat gain.
These foods many times release more energy than is needed by the body as at the time of eating them, so the body stores the excess always in the form of fat. The result? Fat gain.

Are there some foods that eating them actually makes you lose fat?

Find out below…

Negative calorie foods are foods which;

1. Contain so little energy that the body actually uses more energy to digest and absorb the nutrients. So if you subtract calories you'll burn from the calories you eat, the result will be negative. Only by digesting the food you have eaten in this case, there will be a net loss of energy or a negative energy balance. i.e. such foods, which use more calories from the body to digest than the calories the food actually contains. This is because calories from these foods are much harder for the body to use. In other words, the body has to work hard in order to extract calories from these foods.

For example;

a. A piece of cake containing of 500 calories may only require 150 calories to digest by our body, resulting in a net gain of 350 calories which is added to our body fat! The result? Fat gain.

b. On the other hand, a 44 calorie apple may require 220 calories to digest, but resulting in a net loss of 176 calories from our body fat!!! The result? Fat Loss. It implies that the more you eat, the more you lose fat!!!
Therefore, these foods are said to be good for achieving Fat loss naturally without starving."

2. The human body lacks the enzymes needed to digest (breakdown) them so the whole process of moving such foods through the body would take small, measurable amounts of energy, with zero calories released to the body in some cases. In other words, the body has to work hard in order to extract calories from these foods, thus using calories from the stored reserves in the body. The result? Fat Loss.

3. Increase the metabolism (fat-burning machine) by eating them which always results in Fat Loss.

A Free list of Negative calories foods include the following;

Asparagus
Beet Root

Broccoli
Chicory

Hot Chili

Garden cress
Blueberries

Cantaloupe

Cranberry
Honeydew

Apricots
Cauliflower
Zucchini
Celery

As you may have observed, most of these foods cannot be found in Nigeria or in many African Countries, but for your Part 1 of the Complete Secret List of Negative Calorie foods for Fat Loss, Weight management and Tummy Flattening found in Nigeria and other African Countries...

Send an email to meltdfat@gmail.com

Why U can't see your Flat Tummy (abs) no matter what you do!

Developing a lean, flat stomach takes time and patience, especially when it comes to those last few kgs in those hard- to- lose places. I won't lie to you, but, you can do it, anybody can do it.

• There is only one way to lose fat in the so-called "stubborn areas," and that is with the correct combination of proper diet (my meltdfat SECRET fat loss diet), aerobic exercise (I can show you how easy you can do it), abdominal training (my 3 times a week abs (tummy) exercise), and weight training.

The first thing you need to realize is that it is impossible to "spot reduce" fat from one specific part of the body.

Fat loss occurs systemically, meaning that you can't control where the fat comes from. When you burn fat for energy, you will draw it from all areas of the body (that's why I recommend the melt d fat in Nigeria TOTAL Body Perfect program- melt d fat the healthy way saving time) and the first place you tend to put it on will be the last place it comes off.

The reason everyone has those "stubborn" spots is because each of us is born with a genetic pattern of fat storage, just as we inherit hair color, eye color, and other physical traits. In females, the stubborn areas tend to be hips, thighs, and the waist. In men, the troublesome areas are usually the lower abs (tummy).

Many people labor away month after month trying to exercise specific areas of their body with the idea that fat will be burned directly off the area they are working (a mistake).

• Training the abdominals every day with hundreds of repetitions will certainly tighten and tone the muscles, but it will do almost nothing to remove the fat obscuring the muscles.

In fact, it is possible to have a great set of abs that you can't even see because they are covered up with a layer of fat!

The best way to burn the layer of flab from your tummy is not to do more abdominal exercise, but to do more cardiovascular exercise. Aerobic exercise is the real secret to burning fat. Walking, jogging, bicycling, elliptical exercise and stair climbing are all great fat burners. Most people give up too early in the workout. During the first 10 minutes of aerobic activity, glycogen (stored carbohydrates) is the primary fuel source. If you stop after 20 minutes, you're only getting half of your workout done! You get the cardiovascular health benefits, but you don't get much fat loss. Because you don't burn significant amounts of fat until glycogen stores are depleted, the key to maximum fat loss is to work out aerobically for 30-60 minutes continuously per session.

• But, not everyone has 1 hour to exercise, that's why the melt d fat TOTAL Body Perfect program is for busy people (15-20 minutes intense exercise does wonders).

Even if you're doing cardio every day, without a good diet, you still won't see results. Abdominal fat loss is a 50% exercise, 50% nutrition combination. A fat loss diet must be low in calories which the melt d fat SECRET fat loss diet in Nigeria uses.

Email me at meltdfat@gmail.com with your valid name, email address and phone number for a Free Report on "How Eating The Breakfast I Eat Helped My Fat Loss FASTER"

DISCLAIMER: The techniques, ideas, and suggestions in this document are not intended as a substitute for proper medical advice. Always consult your physician or health care professional before performing any new exercise technique or beginning any new diet. Any use of the techniques, ideas, and suggestions in this document is at the reader's sole discretion and risk.

PRIVACY POLICY: Melt d Fat does NOT EVER sell or rent the email addresses belonging to our subscribers or clients; we respect your privacy.

About Onome Maureen: Onome Maureen is an Author of workable Permanent Fat Loss, Weight Management and Fitness books, Fat Loss and Exercise Coach. She is also a Biochemist in Nutrition and Tissue.