8 fat fighting foods
fat! Your allies in battling bulge? Foods that do the work for you. Theseedibles have proven lipid-melting powers that help you slim. That’s a win.
By Veronica Byrd
Almond joy! Dieters who ate 3 ounces of these nuts every day reduced their weight and body-mass index by a solid 18 percent compared with an 11 percent drop inthe no-nut group, a study in the International Journal of Obesity found. Almonds are highin alpha-linolenic acid, which can speed the metabolism of fats. Stick to 12 per serving.
Vitamin C–loaded fruit such as strawberries and raspberries can help you sizzleup to 30 percent more fat during exercise, suggests research from Arizona StateUniversity at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup balsamic vinegar.
This spice could make your waistline nice. Sprinkling ¼ teaspoon on your food may prevent a postmeal insulin spike—this increase normally occurs after you eatand “signals the body that it should store fat rather than burn it,” explains Lauren Slayton,R.D., of New York City. Add a dash to your oatmeal, yogurt or coffee.
Hello, yellow. The spice that gives mustard its color, turmeric, may slow thegrowth of fat tissues, a study in the journal Endocrinology notes. Eighty-six mayo infavor of any mustard; sprinkle turmeric on cauliflower and roast for a tangy side.
Prevent pound creep with this citrus star: It contains fat-torching compoundscalled flavones. Women who ate the most flavones had a significantly lower increase in body fat over a 14-year period, a study in the American Journal of Clinical Nutritionfinds. Snack on slices or drink freshly squeezed OJ (with pulp!) for the biggest payback.
These green gems are rich in choline, a compound that blocks fat absorptionand breaks down fatty deposits. Add ½ cup edamame to a salad.
Trade up to sweet taters. They’re high in fiber, which means no drasticinsulin jumps and thus less fat packed onto your hips. Bake a small sweet potato—think of two bars of soap as a portion size—and top with a dollop of lowfat or nonfat cottagecheese.
Holy cow: “Calcium-rich foods reduce fat-producing enzymes and increasefat breakdown,” says Michael B. Zemel, Ph.D., director of the Nutrition Institute at the