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FAT BURNING FOODS

fatburningfoods

FOODS THAT HELP BURN FAT

Each one of the following foods is clinically proven to promote weight loss.

These foods go a step beyond simply adding no fat to your system - they possess special properties that add zip to your system and help your body melt away unhealthy pounds. These incredible foods can suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.

You can include these foods in any sensible weight-loss plan. They give your body the extra metabolic kick that it needs to shave off weight quickly.

A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein recommends consuming more that that, if you can believe it - 1,500 to 1,800 calories per day. He says you will still lose weight quite effectively at that intake level without endangering your health.

Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below accomplish that better than any others. At the same time, they're rich in nutrients and possess special fat-melting talents.

FAT FIGHTING FOODS YOU CAN EAT

It would be unrealistic to think you could successfully lose weight and enjoy what you're eating with a mere handful of foods, no matter how delicious, nutritious and satisfying they may be.

Lend different tastes and textures to every meal and provide a wide range of vitamins, minerals, proteins and other vital nutrients. Naturally, each one is high in fiber, low in fat and safe when it comes to sodium content, too.

Many have crunchiness and flavor we've come to desire in snack and nibbling foods. If you're like most of us, you may have a real junk food snacking habit - a habit you're going to have to change in order to slim down. Many of the foods in this section may be worthy substitutes.

APPLES HELP YOU MELT FAT

These marvels of nature deserve their reputation for keeping the doctor away when you eat one a day. And now, it seems, they can help you melt the fat away, too.

First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say researchers.

Secondly, they're one of the richest sources of soluble fiber in the supermarket. This type of fiber prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level, says Dr. James Anderson of the University of Kentucky's School of Medicine.

An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. You'll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.

WHOLE GRAIN BREAD

YOU DON'T NEED TO DREAD BREAD

You needn't dread bread. It's the butter, margarine or cream cheese you put on it that's fattening, not the bread itself. We'll say this as often as needed - fat is fattening. If you don't believe that, ponder this - a gram of carbohydrate has four calories, a gram of protein four, and a gram of fat nine. So which of these is really fattening?

Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian scientist Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11 pounds more that those who eat a lot of bread.

Studies at Michigan State University show some breads actually reduce the appetite. Researchers compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time.

So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain, oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in complex carbohydrates - the best, steadiest fuel you can give your body - and delivers surprising amount of protein.

MACROBOLIC NUTRITION - Priming Your Body to Build Muscle & Burn Fat

This book gives readers the key to attaining that sculpted body without wasting their efforts in the gym. It explains the principles of the Macrobolic Nutrition plan, which can be used to get bigger, leaner, and healthier. Readers will gain an understanding of the impact food has on the many biochemical processes in the body that influence muscle growth and fat burning.

COFFEE - EASY DOES IT IS THE PASSWORD

Easy does it is the password here. We've all heard about potential dangers of caffeine - including anxiety and insomnia - so moderation is the key.

The caffeine in coffee can speed up the metabolism. In nutritional circles, it's known as a metabolic enhancer, according to Dr. Judith Stern of the University of California at Davis.

This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories than normal, perhaps up to 10 percent more. For safety's sake, it's best to limit your intake to a single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without sugar - many people learn to love it that way.

GRAPEFUIT DISSOLVE FAT AND CHOLESTEROL

There's good reason for this traditional diet food to be a regular part of your diet. It helps dissolve fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.

It's rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries) and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take away some of the tart taste.

MUSTARD - TRY THE HOT SPICY KIND

Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard

normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.

"But mustard is natural and totally safe," Henry says. "It can be used every day, and it really works. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours." This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry says.

PEPPERS - METABOLISM BOOSTING PROPORTIES

Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them under the same circumstances as the mustard and they worked just as well. A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The peppers' metabolism-raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect. It doesn't take much to create the effect. Most salsa recipes call for four to eight chilies - that's not a lot.

Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.

POTATOES - ACHIEVE RAPID WEIGHT LOSS

I've got to be kidding, right? Wrong. Potatoes have developed the same "fattening" rap as bread, and it's unfair. Dr. John McDougal, director of the nutritional medicine clinic at St. Helena Hospital in Deer Park, California, says, "An excellent food with which to achieve rapid weight loss is the potato, at 0.6 calories per gram or about 85 calories per potato." A great source of fiber and potassium, they lower cholesterol and protect against strokes and heart disease.

Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you'll blow it. Opt for yogurt instead.

RICE - AN ENTIRE WEIGHT LOSS PLAN

An entire weight-loss plan, simple called the Rice Diet, was developed by Dr. William Kempner at Duke University in Durham, North Carolina. The diet,

dating to the 1930s, makes rice the staple of your food intake. Later on, you gradually mix in various fruits and vegetables.

It produces stunning weight loss and medical results. The diet has been shown to reverse and cure kidney ailments and high blood pressure.

A cup of cooked rice (150 grams) contains about 178 calories - approximately one-third the number of calories found in an equivalent amount of beef or cheese. And remember, whole grain rice is much better for you than white rice.

SOUPS - SOUP IS GOOD FOR YOU

Soup is good for you! Maybe not the canned varieties from the store - but old-fashioned, homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn't. In fact, the more soup they ate, the more weight they lost. And soup eaters tend to keep the weight off longer.

Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork are not your best bets. But here's a great recipe:

Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash. Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic powder. Boil, then simmer for an hour. Serves six.

SPINACH - REV UP THE METABOLISM

Popeye really knew what he was talking about,

according to Dr. Richard Shekelle, an epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of the nutrients you need.

TOFU - METABOLISM RUNS ON HIGH

You just can't say enough about this health food from Asia. Also called soybean curd, it's basically tasteless, so any spice or flavoring you add blends with it nicely. A 2½ " square has 86 calories and nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and even lowers cholesterol. With different varieties available, the firmer tofus are good for stir-frying or adding to soups and sauces while the softer ones are good for mashing, chopping and adding to salads.

BARLEY - PROTEIN AND FIBER AND RELATIVELY LOW FAT

This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup, respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain regularly for strength and actually complained when they had to eat meat.

Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15 percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation better than laxatives - and that can promote weight loss, too.

Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.

BEANS - ONE OF THE BEST SOURCES OF PLANT PROTEIN

Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They have the most protein with the least fat of any food, and they're high in potassium but low in sodium.

Plant protein is incomplete, which means that you need to add something to make it complete. Combine beans with a whole grain - rice, barley, wheat, corn - to provide the amino acids necessary to form a complete protein. Then you get the same top-quality protein as in meat with just a fraction of the fat.

Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can lower cholesterol levels.

The most common complaint about beans is that they cause gas. Here's how to contain that problem, according to the U.S. Department of Agriculture (USDA): Before cooking, rinse the beans and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or longer, remove any beans that float to the top, then cook the beans in fresh water.

BERRIES - PERFECT WEIGHT LOSS FOOD

This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets and enough fiber so you absorb fewer calories that you eat. British researchers found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods enough to promote width loss without hampering nutrition.

Berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.

GREAT FAT FIGHTING RESOURCES

Broccoli is America's favorite vegetable, according to a recent poll. No wonder. A cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.

When you're buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.

BUCKWHEAT - PANCAKES, BREADS AND CEREAL

It's great for pancakes, breads, cereal, soups or alone as a grain dish commonly called kasha. It has 155 calories per cooked cup. Research at the All India Institute of Medical Sciences shows diets including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lowered cholesterol levels. You cook buckwheat the same way you would rice or barley. Bring two to three cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes or until the water is absorbed.

CABBAGE - A TRUE WONDER FOOD

This Eastern Europe staple is a true wonder food.

There are only 33 calories in a cup of cooked shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer. And it may be a longevity-enhancing food. Surveys in the United States, Greece and Japan show that people who eat a lot of it have the least colon cancer and the lowest death rates overall.

CARROTS - HEALTH PROMOTING , FAT FIGHTING FOOD

What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny's favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A).

Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups and spaghetti sauce - they impart a natural sweetness without adding sugar.

GREAT FAT FIGHTING VIDEO'S

CHICKEN - PROTEIN, IRON, NIACIN AND ZINC

White meat contains 245 calories per four ounce serving and dark meat, 285. It's an excellent source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend waiting until after cooking to remove it because the skin keeps the meat moist during cooking.

CORN - A GRAIN - NOT A VEGETABLE

It's really a grain - not a vegetable - and is another food that's gotten a bum rap. People think

it has little to offer nutritionally and that just isn't so. There are 178 calories in a cup of cooked kernels. It contains good amounts of iron, zinc and potassium, and University of Nebraska researchers say it delivers a high-quality of protein, too.

The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of Mount Sinai School of Medicine in New York, points out that high blood cholesterol and cardiovascular heart disease are almost nonexistent among them.

COTTAGE CHEESE - CALCIUM AND THE B VITAMIN RIBOFLAVIN

As long as we're talking about losing weight and fat-fighting foods, we had to mention cottage cheese.

Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or garden fresh vegetable such a scallions and chives for extra zip.

To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or cream cheese.

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WELCOME TO MY KITCHEN

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anonymous on August 08, 2012:

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Can't wait to add these things to my diet and see the results!

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anonymous on July 29, 2012:

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anonymous on July 23, 2012:

Eat real food. "Real food" means food that doesn't come out of a package or have chemicals and additives. You can have fresh fruits, veggies, organic meat and bread products while eating clean. If you love snack foods such as chips, opt for munching on natural foods like nuts or trail mix when you get a snack craving.Lean towards lean meats (protein) and complex carbs.www.howtogetaabs.com, www.howdoigetsixpackabs.org

Writer783 on July 22, 2012:

Wow, lots of great ideas there! I'm glad to see soup on the list, I love soup's and they are a great way to cut back a little.

anonymous on July 22, 2012:

80% of it is eating clean/good. Stay away from simple carbs. Go for lean meats (protein) and complex carbs. If you're not sure what these are, do some research on the internet.www.howtogetaabs.com, www.howdoigetsixpackabs.org

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Wow this is some of the best information I've found and all in one place. So glad you created this list. Bookmarking now.

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This lens is awesome and its really informative. With the right food handling you will really burn fats healthily.

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What a great lens! I have a lens about weight loss (and how to employ new paradigms from quantum physics to make your weight loss efforts super powerful). In my lens I talk about the importance of feeling good about your eating; who wouldn't feel good knowing she is eating food that burns fat? I'd be very pleased if you'd check out my lens and, perhaps, let me know what you think. Either way, thank you for this really useful information!

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wow thaks that was really a great help to me in losing weight.

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Wouldn"t have never thought this;kinds of foods would burn fat,Thanks for the information'Love it.

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anonymous on May 24, 2012:

Excellent information, very well done, much appreciated thank you! M.Mozzer

anonymous on May 22, 2012:

Im not trying to diet or lose weight, I'm trying to eat healthy. Since I hardly eat, I'm glad to know I can eat apples and grapefruit. Thanks!

anonymous on May 18, 2012:

Here's really nice site when wanting to loose weight fast..everyone i know is using it.. It will show you what exactly is needed to loose pounds and its also cheaper than the pills that people take or the gym or delivered foods... just eating healthy foods (usuall grocery type) can transform your body and be very happy with the results. http://www.nutrisculpt.com .

anonymous on May 17, 2012:

Healthy diet and workout will help you to lose weight,,,nice to know :-)

anonymous on May 14, 2012:

Great lens, lots of great info

passiveslimmer on May 14, 2012:

Interesting lense, it's true what they say an apple a day keeps the doctor away. If you just swap out your chocolate intake for an apple you are well on your way to losing a few pounds! Just a small point you need to avoid grapefruit if you are taking statins for heart disease.

desa999 lm on May 08, 2012:

Thank you for sharing these ideas and really good information.

anonymous on April 30, 2012:

i saved this page as one of my favorates.. I was pleased to find out that most foods on this list are in my everyday diet.. and the ones that weren't are going to be now. LOVE LOVE this info. THANKS!

anonymous on April 29, 2012:

I love all your tips and info on foods, it's so true that we are what we eat!

avigarret on April 20, 2012:

Loved the lens, a truly great addition to any cardio is to take these wonderful dietery tips. A little heads up though to you guys, don't overdo it with the spicy food, your ass might catch on fire.

anonymous on April 09, 2012:

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fish-oil-expert on April 04, 2012:

A rice diet? Sounds crazy. I'll have to look into that.

LinaRose on March 18, 2012:

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bikerministry on February 29, 2012:

This is great information. We just started focusing on several of these foods the last 10 days and are doing great losing inches. So awesome finding this lens. Blessings.

chasebritt46 on February 15, 2012:

All the green vegetables are good and rich in protein, I found the low fat yogurt is one of the best. Instead of using potatoes we can go for this, I found that on the following fitness tips blog post, source: foods that burn fat.

earthybirthymum from Ontario, Canada on January 29, 2012:

Great lenses, I don't eat potatoes, that really real having on my blood sugars.

greenlungsofpoland on January 25, 2012:

Surely all vegetables are a good food it just depends on what you do once the are cooked cover them in butter and salt and a rich gravy then your undoing all the goodness.. Balance is the key .. i find a natural yoghurt in the morning.. helps me through the day!!

anonymous on January 25, 2012:

I'm sorry but think it's misleading to tell people that potatoes and rice can help you lose weight. Most people have a problem with keeping weight off because they eat too much food which is carbohydrate rich every day. 'One potato' may have 'only' 85 calories, but a lot of people pile potatoes and rice onto their plate, and this information is not going to help them change that.These things have their place, and I'm sure a fad diet might work initially if followed strictly but people who want to lose weight should be encouraged to control their intake of these calorie rich foods.

SGlynn on January 18, 2012:

Nice Lens - Thanks for the information!

mannasugar on January 03, 2012:

Happy New Year.....Yeeeehoooo.....Nice Lens.....

anonymous on January 02, 2012:

very good article lost 37lbs using a diet with these foods went from using 100 units of insulin a day down to 18 i also walk 3miles aday

anonymous on December 19, 2011:

@anonymous: you're stupid.

waldenthreenet on December 18, 2011:

self directed healthy living ! thanks. Congrad on reaching level 53.

Paid4Strips on November 30, 2011:

Great article! Eating healthy isn't difficult once you learn how to. Raw almonds are also a great snack!

catwell2 on November 18, 2011:

Another great lens with unique information. I'm definitely going to try some of these tips you've suggested!

anonymous on November 11, 2011:

hi, not critisizing or anything but isn't corn bad for you?

NidhiRajat on November 06, 2011:

Nice and useful concept.............

Jim Sterling from Franklin, Tennessee on October 05, 2011:

Thanks for the great info.

anonymous on September 14, 2011:

I love the list:) Some of the things that are listed are things that I eat. I'll definitely try all the other choices that were listed. Thank You. Source: Houston Weight Loss

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Performancecars on August 31, 2011:

really educational thanks great lens

FatBurningFoodsSite on August 30, 2011:

Fat burning foods are awesome. Its amazing how many processed foods we eat today. Natural foods are so much better for us and most of them are fat burners.Ledale Reynoldshttp://www.fatburningfoodssite.org

LadyCharlie on August 27, 2011:

Interesting lens...I'll come back and read some more!

anonymous on August 16, 2011:

I hear you asking, "List of fat burning foods? How do foods help burn fat?" Well read on and I will show you! You see, there are some foods out there, which burn up more calories when you consume them, than the calories that they give you. Now this is fantastic. Because, you can safely have these foods, not starve your self, and actually lose weight! metabolic cooking

anonymous on July 26, 2011:

HiThanks for providing a complete list of fat burning foods.www.vitadigest.com

realfoody on July 15, 2011:

@anonymous: totally depends on age, activity level, size and if they are overweight or not. Obviously less than an adult unless they are an athlete and training 10 hours or more a week at high intensity. Golden rules for kids- keep it colorful in terms of variations in vegetables and avoid fast foods and processed foods. Sure treat them a couple of times a week but limit junk food as much as possible. Clean eating. Eat Real Foods.

anonymous on July 14, 2011:

@anonymous: same question here. Answer

anonymous on July 14, 2011:

This is some amazing advice. What is the right amount of food to take in for a kid??

snakeriver on June 22, 2011:

Excellent tips. I will add this page to my favorites. Thanks

realfoody on June 13, 2011:

if you want to keep fat burning to a maximum include protein in every meal- yes that includes nuts, grass fed beef, wild fish, organic eggs & poultry. Eat Real Food for Real Fat Loss

anonymous on June 13, 2011:

I'm going to try some of these natural fat burning foods listed here since I'm consciously trying to maintain a healthy weight. I'm all the more conscious now of my weight after learning about the reports from people have filed a DePuy Pinnacle lawsuit after getting injured by their implanted hip replacement device.

realfoody on June 10, 2011:

another fat loss tip - real food for real fat loss -swap sports drinks for coconut water- immune booster, good recovery drink (also from hangovers!) high in potassium. Happy weekend.

anonymous on June 10, 2011:

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smithlights on June 03, 2011:

Great info! Thanks for sharing!

anonymous on June 01, 2011:

just eating real food to fuel your body will help you get real fat loss. Eating real food that is not processed. There are some great recipes for creating real food for real fat loss results. Adding spices rather than sauces to flavor your foods can help

timmy8 on May 26, 2011:

Great lens I find eating the right food can solve your weight issues. Very nice lens thanks!Check out Fat Burning Furnace Review

realfoody on May 09, 2011:

@anonymous: Try Sweet potato instead of white potato. I actually cut up the sweet potato (or YAM) into cubes and put it in the microwave then mash it with a little milk and garlic.. Frozen corn is better than canned due to sugar/salt content. Spinach- baby spinach in omlettes is great and easy as well as any salad. Bread is the fattening thing. Stick to spelt or spouted grain bread (no sugar). Then try low sodium deli meats & salad ingredients. Have no more than 2 pieces a day. Try www.RealFoodRealFatLoss.com for these and more great tips.

RetroMom on May 06, 2011:

This is a very useful and helpful lens. Great information. I like it very much.

caffimages on May 05, 2011:

Sone great ideas here. Very healthy eating. My recent discovery is wholegrain basmati rice. Much more nutritional value than white and tastier. Great lens!

anonymous on April 26, 2011:

Wow, we love all those foods. Glad we are making good choices.

anonymous on April 19, 2011:

I love the list:) Some of the things that are listed are things that I eat. I'll definitely try all the other choices that were listed. Thank You.

anonymous on April 14, 2011:

How would I cook the potoes to make them no so fattening?and is canned corn bad? What can I make spinach with?and wht can I put on bread to keep it no fattening? Thank u please reply