Fat-Fighting Meals

Burn more calories than you take in and you'll burn fat. You hear it all the time, but it would be so much easier if you knew which foods appear to speed up fat and weight loss. Scientists know this and a number of studies have been published on foods to help you achieve your goals. Research has shown that certain foods can increase your metabolism, improve your fat-burning capacity and help you slim down.

Lose Weight With Lean Protein

Lean protein is an important component of a diet designed for weight loss. In a 2008 study published in "Nutrition and Metabolism," a high-protein diet resulted in a body fat mass loss of 6.1 percent over the 12-week study. The high-protein diet also preserved lean muscle mass. Participants on a lower-protein diet of equal caloric value lost less weight, while experiencing some lean muscle mass loss. Lean proteins include beans and other legumes, poultry breast, fish, eggs and certain cuts of red meat that are marked as lean. Include eggs, beans or chicken in a lettuce or high-fiber wrap with a variety of vegetables for a quick breakfast or lunch.

Keep Hunger in Check With Fiber

Fiber is a carbohydrate that cannot be processed by your body and functions in two ways. Soluble fiber becomes a gel in the stomach and captures certain fats before they are absorbed by your body. Insoluble fiber serves several functions, including controlling hunger by helping you feel full. It also regulates the amount of sugar released into your blood stream by slowing digestion. To get plenty of fiber in your diet, include fruits and vegetables in every meal. Look for wraps and breads that are labeled "high fiber." Soluble fiber is found in most plant-based foods, including oatmeal, beans and ground flaxseed.

Rev Up Your Metabolism With Calcium

Calcium appears to increase weight and fat loss. In a 2009 Canadian study, published in the "British Journal of Nutrition," participants who consumed 1,200 mg of calcium daily lost an average of 13 lbs. over the 15-week study when compared with an average of 2 lbs. in participants who consumed approximately half that amount. Mix some fruit into a serving of low-fat Greek yogurt for your calcium fix. Yogurt also makes a healthy substitute for sour cream or as an addition to smoothies. Low-fat dairy is the key to weight loss. Seaweed and dark leafy vegetables are also high in this important mineral.

Fat-Burning Meals That Satisfy

The combinations of satisfying, fat-burning meals are endless. If you find yourself on the run and in need of a snack, grab an apple and a low-fat cheese stick. The apple provides both types of fiber, and cheese has protein and calcium. Dinner is minutes away with an Asian-inspired stir-fry that combines your favorite lean protein, plenty of vegetables and seaweed, like nori or hijiki. Low-fat dairy, your favorite fruit and a scoop of whey protein powder combine to make a delicious and filling smoothie, morning or afternoon.