Choosing the right proteins and carbohydrates can have a huge impact on your weight-loss success. Lean proteins have a thermic effect on the body, meaning that 30 out of every 100 calories are burned just in digesting protein-rich foods, according to "Combat the Fat" by Jeff Anderson. Meanwhile, fiber-rich and low-glycemic carbohydrates keep your blood sugar levels balanced and do not allow your fat cells to store unwanted cargo.
Salmon
Fatty fish like salmon provide an excellent source of lean protein. Their fat content comes from the polyunsaturated fat omega-3, which boosts fat-burning through several pathways while enhancing heart, brain, skin and hair health. In his book "The Abs Diet," David Zinczenko recommends a few serving per week.
Eggs
Egg protein earns the gold standard for human consumption, Jim Stoppani writes in "The Ultimate Supplement Handbook" from "Muscle & Fitness" magazine. Eggs also contain monounsaturated fats, which have potent fat-burning properties. Eating two eggs for breakfast leads to eating less later in the day, Mackie Shilstone reports in his book "The Fat-Burning Bible."
Whey Protein
Due to its convenience and high levels of the crucial branched-chain amino acids, whey protein makes an excellent addition to your weight loss diet. It contains disease-fighting amino acids like L-cysteine, Zinczenko says, adding that whey protein increases fat-burning and builds lean muscle.
Chicken Breast
An excellent source of lean protein, chicken fits equally well into a low-carb or low-fat diet. The neutral taste makes it a blank canvas for any meal. Stick to lean chicken breasts with no skin and try cooking them with olive oil and cayenne pepper, which also have natural fat-burning properties, according to "Muscle & Fitness."
Black Beans
All beans contain low-glycemic carbohydrates and high fiber to keep blood sugar balanced and support weight loss. Black beans, in particular, contain potent anthocyanin antioxidants, which give them their purple color. These natural fat-burning pigments also fight diseases like cancer, Jordana Brown writes in "The Ultimate Supplement Handbook."
Quinoa
A little-known "pseudo-grain," quinoa offers low-glycemic carbs, a complete source of protein, high fiber and fewer total carbs than brown rice. According to Brown, these stats make quinoa a potent muscle-building and fat-burning addition to your diet.
Oatmeal
Oatmeal fights heart disease, diabetes, colon cancer and obesity in one stroke, Zinczenko explains. The slow-digesting carbs and fiber maintain balanced insulin levels to reduce fat storage. Oatmeal also boosts energy and fills you up for hours. Avoid the processed sugary products and opt instead for old-fashioned oats mixed with fresh fruit and/or stevia extract.
Sweet Potatoes
Like oatmeal, sweet potatoes have low-glycemic carbohydrates and healthy fiber in their skin. The orange color comes from beta-carotene, a natural antioxidant that protects eye health and fights disease. Sweet potatoes taste naturally delicious and help build muscle while fighting unwanted fat, Brown notes.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat-Burning Bible"; Mackie Shilstone; 2005
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; Supplements 101: Protein; Jim Stoppani, Ph.D.; January 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; The Usual Suspects; Jordana Brown; January 2010
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