Many people are aware of the existence of fat burning foods but only a few have all the necessary information to seamlessly integrate these foods into their daily diet. There are several foods in this list that aid in breaking down fat because of the thermogenic effect they have on the body. A few foods, such as some nuts and fruits, contain fat-burning macro-nutrients, proteins, healthy fats and complex carbohydrates that give you a feeling of fullness and fight unhealthy fats in the body. Other types of foods listed here are essential to your daily diet because of their strong nutrition profile that indirectly contributes to fat loss. It can be mistaken for magic, but the effects these foods have on the body have been scientifically proven to work for many people across the world.
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Right through the ages, the exotic Middle East has always been a place of allure and mystery. In the heart of these civilizations, grew a humble nut whose widespread popularity, in today’s world, none of the fakirs and fortune-tellers of yore could have ever predicted. Meet the almond – the “Jack of all trades” in the nut world! Right from desserts to healthy foods to describing a woman’s eyes, almonds have seen it all! Believed to have originated from the Middle East and western Asia, almonds are today grown in several countries and are widely used, whether in the food industry, in the make-up industry or in healthcare. Usually considered as nuts, almonds are the seeds of the almond tree. Almonds are available in two varieties – sweet and bitter. The former is consumed, while the latter is used to make oil which is used to add flavor to food.
Almonds are available in packaged form (whether shelled or unshelled) throughout the year, a fact that adds greatly to their popularity. Almonds are loaded with minerals, vitamins, protein and fiber. They are a wonderful source of the monounsaturated fatty acids that are good for heart health. The oleic acid present in almonds reduces the “bad” cholesterol levels and risk of heart disease1. Almonds are also rich in vitamin E that helps to keep your heart healthy and protect your cardiovascular system2.
How Do Almonds Help You Lose Weight?
Eating up to 30 soaked or germinated almonds a day can go a long way in reaching and maintaining your ideal weight3. Almonds help in suppressing food craving and hunger, and though they add up to about 350 calories a day, this addition in calories is countered by almonds’ effect in helping you control overeating. Also, 10-15% of the calories in almonds are anyway not absorbed by your body as the fat is difficult to break down4. Almonds are also full of essential healthy fats and fibers. The “healthy” monounsaturated fats satisfy your appetite and prevent you from overeating, while the fiber also contributes to the sensation of being full for a longer time5.
How Are Almonds Consumed?
Just like the wide variety in their uses, almonds can also be consumed in an equally wide variety of ways. Shelled almonds are available whole, slivered or sliced, in their natural form or blanched (with their skin removed). Almonds can be eaten as they are with the skins or you can soak them overnight and remove the skin before eating them.
A popular garnishing sprinkled over many salads, desserts and dishes, almonds add an extra crunch and taste to the dish, immediately elevating its taste profile! However, just because almonds are added to a dessert, that doesn’t negate the unhealthiness that comes from other elements in the dessert! For the best of both worlds, use almonds as core ingredients in healthy desserts such as gluten-free cakes or a delicious blueberry-chia-almond pudding.
Additionally, almond milk is a delicious beverage and an extremely nutritious drink. You can also use almond butter as a delicious substitute for normal butter or peanut butter. Almond flour can also be used as a gluten free alternative to wheat flour in baking or cooking.
Nutrition Facts of Almonds
Cliche though something may be, there’s a reason it became a cliche in the first place! One such highly common cliche is that an apple a day can keep the doctor away, and trust us when we say this proverbial saying is completely justified! The apple is a common fruit so full of goodness that it has become quite an inevitable part of our daily diet and life. From delicious apple pies to apple-flavored dog food to apple-scented potpourri to even helping Newton discover gravity, the humble apple is indeed a “core” ingredient in many walks of life! Apples originated in Central Asia and today they are grown in many countries the world over. There are over 7,000 varieties of apples in existence, available in red, green and yellow colors.
Apples are full of goodness and are rich in vitamins A and C, and fiber. Apples also contain antioxidants that help the body to fight diseases6. Apples are also rich in the fiber pectin, which is a soluble, viscous and fermentable fiber that has a huge list of health benefits7.
How Do Apples Burn Fat?
Like we said, an apple a day indeed keeps the doctor away. Apples are seen as the ultimate health food. They offer an array of health of benefits and aid in weight loss too. The pectin in the apple binds with water and limits the amount of fat absorption in the body8. Also, the high fiber and water content in apples make you feel full for a longer period of time without actually consuming a lot of calories. Apples also contain certain non-digestible compounds that promote the growth of good bacteria that help in weight loss9 10 11.
How Are Apples Consumed?
A common practice many people follow is taking away the peel (especially due to the stories on how wax is used to coat apples in order to preserve them). However, you must wash the apples thoroughly before eating them. However, apples are best eaten fresh along with the peel, as the peel is loaded with beneficial nutrients. You can also eat apples after removing the peel, but this reduces their nutritional value. To mix things up, add apples to a fruit salad along with other fruits, but stay away from the traditional addition of sugar and cream/ice-cream/custard to your fruit salad, instead enjoying the unadulterated, purely natural taste and benefits of the fruits. If you have a sweet tooth (like 90% of the human population!), add apples to healthy and nutritious desserts such as wheat-flour apple muffins, smoothies and juices to enjoy some guilt-free indulgence!
Nutrition Facts of Apples
Castroville, in Monterey County (United States of America) is a pretty place full of rolling green fields and friendly citizens. However, these aren’t just any old rolling green fields! This tiny town is the “Artichoke Capital of the World” and also holds the “Artichoke Festival”, celebrating the humble food in all its glory. In fact, in 1948, Norma Jean (known to the world today as Marilyn Monroe) was crowned Castroville’s first “Artichoke Queen”!
The globe artichoke is a type of a thistle that is usually consumed as a vegetable. This edible flower bud has its origins in the Mediterranean region but was also used by the ancient Romans and Greeks for its medicinal and health benefits. Artichokes are commonly found in Europe, Middle East and America. These wonder vegetables have lobed, arched, silvery-green leaves and purple or light pink flowers develop creating a head of edible buds. Once these flowers are fully bloomed, the artichokes turn hard and become inedible.
Artichokes are low in cholesterol and saturated fat. They are rich in minerals like zinc, iron, calcium, sodium, potassium, phosphorous, and manganese, vitamins such as C, B6, B12, A, D, E, folate, thiamine, niacin and riboflavin, and fiber. Artichokes are mainly eaten for their varied health benefits. They contain more antioxidants than any other vegetable12, which help protect against incidence of cancer, strengthen the immunity system, and reduce cholesterol13, diabetes, heart attack14 and stroke15. They help to detoxify the body and keep the digestive system healthy. Artichokes are known to reduce blood pressure and reduce the effects of a hangover. They are also known for their diuretic properties16.
How Do Artichokes Burn Fat?
Artichokes have been used as a remedy for digestive problems and bloating. They are rich in a compound called cynarin that helps in detoxification of the body, especially in removing toxic lead17. Artichokes have a very high fiber content that keeps the digestive system working efficiently. Research shows that consuming soluble fiber that is found in artichokes is a wonderful way to keep off visceral fat18. The fiber expands in your stomach by soaking up the fluids and helps to keep you full and thus assisting in weight loss.
How Are Artichokes Consumed?
Usually, the fleshy base of the artichoke is eaten. You can eat it with vinegar, butter, mayonnaise, aioli, lemon juice or other sauces. Artichokes can be boiled or steamed and then used in several recipes, such as by mixing with beans, vegetables, meat or seafood. The cooked and unseasoned artichoke has a delicate flavor of its own which may require some getting used to. However, cut artichokes usually turn brown due to oxidation. To combat this, you can place them in water with a little lemon juice or vinegar to avoid discoloration. Artichokes can also be barbecued, roasted, chargrilled or sautéed with a little oil, making for great guilt-free snacks!
Artichokes flowers can also be made into herbal tea by putting them into water.
Nutrition Facts of Artichokes
Shakespeare rightly questioned “What’s in a name?”, because if this particular herb’s nearly-tongue-twisting name was anything to go by, it wouldn’t have the wide fan following that it does today! Also known as garden rocket, rucola, rugula or simply rocket, this nutritious green leafy vegetable has its origins in the Mediterranean region (like most good things. Look at Gal Gadot, if you don’t believe us!) and is quite the favorite in Italian cuisine, with its elongated, succulent leaves and a rather pungent and peppery flavor. This herb is literally a rocket with respect to how fast it can improve your overall well-being and belongs to the same family as cauliflower, kale and mustard leaves.
Arugula is very low in calories and a wonderful source of vital vitamins such as A, K, C and folate. It is also rich in fiber, calcium, iron, phosphorous, potassium and manganese. Arugula has antioxidant benefits derived from glucosinolates and detoxifying properties from the enzymes, and can help fight cancer19. Look for arugula in your local organic store and add it generously in your regular cooking for some great taste and even better health!
How Does Arugula Burn Fat?
When added to salads or other green vegetables, arugula significantly improves a meal’s nutrition profile and is very helpful in breaking down fat. Arugula is extremely nutrient-dense and has only 5 calories per cup; however, it is loaded with antioxidants20. Arugula is regarded as a superfood for weight loss. The nutrients and fiber in the arugula help to fill you up as well as provide energy21 for physical activity.
How Is Arugula Consumed?
Arugula is mostly consumed fresh in salads. The younger and paler arugula leaves have a milder flavor and are great for making fresh dishes such as salads and pesto, while the darker leaves are more peppery and are suitable for soups and as pizza toppings.
You can also use arugula in whole-wheat pastas, cold meats, fish dishes, casseroles, and sauces (remember to keep away from sauces that are rich in fats that are bad for you!). You can also sauteed arugula in various recipes, or blend arugula into fresh juice or a smoothie. You can also add arugula to your whole-grain bread sandwiches, wraps or healthy pita flatbread.
Nutrition Facts of Arugula
Turns out that China is not just the leading hub of manufacturing, but is also the leading global producer of this amazingly healthy vegetable. In fact, so healthy and widely-loved is this vegetable that it even inspired an ancient Latin saying! Ladies and gentlemen, give it up for asparagus, a vegetable that has starred in the finest French cuisine as well as ancient Chinese medicine dating back 2,000 years!
Asparagus is a perennial that belongs to the Lily family. These fleshy spear-like vegetables with compact bud heads are regarded as a delicacy and have a distinct intense savory flavor and tender texture. British and American varieties of asparagus are green, while the French asparagus is purple and the Spanish and Dutch ones are white in color.
All types of asparagus are full of nutrients and have high levels of vitamins A, B, E, K and C, thiamine, riboflavin, niacin, folic acid, iron, phosphate, iron, potassium, magnesium and calcium etc. and they are also diuretic22. Another amazing fact is 93% of asparagus is made up of water, which means no calorie-counting when you eat this wonder vegetable!
How Does Asparagus Burn Fat?
Asparagus is delicious when eaten boiled or when added to eggs. Given its high nutritional value and fiber content, it is not surprising that experts recommend asparagus as an essential item in everyday weight loss diet23. It is packed with vitamin A that helps in keeping the immune system healthy24, and also contains lean proteins and iron25, making it an important food for people looking to shed fat26.
How Is Asparagus Consumed?
Only the young shoots of the asparagus are consumed as once the buds open, the shoots turn woody and inedible. The shoots are prepared and served in many ways and can be added to many recipes. Asparagus can also be picked or marinated and stored for many years.
The best method to cook asparagus is sautéing. This provides the greatest flavor and also preserves the nutrients. You can add the sautéed asparagus to vegetable or chicken broth. You can also add asparagus to soups and stews. Asparagus can be eaten hot or cold. You can add cold asparagus to your favorite salad or also roast, blanch, steam, grill or stir-fry the asparagus. These waterless cooking methods help to preserve the nutrients and antioxidants present in the asparagus.
Nutrition Facts of Asparagus
Despite the long-standing confusion about whether this particular food is a fruit or a vegetable, it probably needs no introduction! Having shot into the limelight from seemingly nowhere, this fruit/vegetable has everyone from celebrities to fitness experts singing its praises and lining up in supermarkets to take it home. Yes, we are indeed talking about the super-hero of super-healthy foods- avocados! Also known as alligator pear or butter fruit, these green-skinned spherical or egg shaped large berries contain a single seed and grow in warm, tropical climates, making it a “hot” native favorite in Mexican and South American cuisine. Ripe avocados have a very creamy, silky texture and a nutty flavor, which explains their widespread acceptance in all kinds of kitchens everywhere!
A lot has been said about avocado. Like eggs, this “eggish” fruit has had the misfortune of being misunderstood by a few as a fatty fruit. That isn’t entirely wrong as avocado does contain fats, but of the healthy type. The monounsaturated fatty acids in avocado help the body to use it as a slow energy consuming source, making them a great weight loss food as well as protector against cardiovascular disease27. Avocados are also packed with nutrients and minerals, and contain nearly 20 essential vitamins. Eating avocado can help to control blood pressure; due to its high antioxidant content, it is good for your eyes, helps to build immunity and ward off infections and may reduce the risk of cancer28.
How Does Avocado Help To Lose Weight?
Avocados are high in monounsaturated fat that is burned by the body for energy and low in sugar. This helps in weight management. The high fiber content in avocado reduces blood sugar fluctuations and also helps to keep you satiated for longer periods of time29.
How Is Avocado Consumed?
The most popular Mexican dip, guacamole, is made using avocados (however, by reaching for that bag of cheesy nachos, you’re completely negating any good effect the guacamole can have!) You can use avocado as a garnish for soups and make into a dressing for salads or in whole-grain bread sandwiches. Avocados are also a great addition to salads or eggs, or can be blended into a cream for vegan pastas. You can use avocado to make milkshake or add it into healthy desserts or use it to make healthy avocado ice cream. Another way to consume avocado is by including avocado oil into your cooking but you may well need the “Iron Bank” for this one as avocado oil is quite expensive and is usually used for salads and dips.
Nutrition Facts of Avocado
Is it possible to “go bananas” over bananas? Seems like it, because everyone from the “Minions” to the Jamaicans are singing its praises, and we believe, with good reason! Believed to have originated in Malaysia 4,000 years ago, bananas today are the most widely consumed fruits in the world. Available all through the year, these fruits grow in clusters made up of tiers known as “hands”. Bananas mostly come in two varieties- the sweet banana and the plantain banana. Though we like big bananas and we cannot lie, the most common banana we all know and love are the smaller ones with the yellow skin, which also come in pink, red, purple and black tones.
Bananas are rich in potassium and pectin (a kind of fiber). They are also a good source of magnesium, vitamin C and antioxidants30. Eating bananas can help to protect against diabetes31, strengthen the nervous system, reduce blood pressure32, production of white blood cells and also reduce weight33.
How Do Bananas Burn Fat?
Bananas have often received mixed emotions from people looking to burn fat. It is thought that they do the opposite, i.e. make you put on weight. This has us in “splits” (sorry, we just couldn’t resist!) as nothing could be further from the truth; eating bananas every day can keep your weight in an ideal range and are also a good source of natural sugars. There’s no “split-ting” (last one, we promise!) any hairs about this one! What’s even more likeable about bananas is that they are no-fuss fat burners and are quick to eat as a snack!
Bananas are loaded with fiber and resistant starch that aids digestion and also supports weight loss34. The resistant starch in the banana also assists in protecting against type-2 diabetes35. Another great feature of bananas is that they are very filling, curbing hunger pangs and helping to maintain sugar levels during workout36. They are great low-energy-density food that supports weight loss.
How Are Bananas Consumed?
You can eat bananas by themselves when they are ripe or along with other fruits. Bananas can be eaten steamed, deep fried (this isn’t the healthiest option as you’ll just be attracting unnecessary fat) or baked in their skin. You can also add chopped bananas to healthy cereals such as organic muesli, oatmeal or porridge. Another great option is to make it into a healthy smoothie or milkshake for a quick on-the-go breakfast. Ripe mashed bananas can be used to make baked goods but make sure you keep these healthy by cutting down on the sugar and using wheat or almond flour instead of all-purpose flour. Remember, two negatives make a positive only in Mathematics and not when it comes to health!
Nutrition Facts of Bananas
Barley is one of the most cultivated grains and remains the most widely consumed, globally, so much so that it is the 4th most popular grain in the world. A common cereal grain that is used in various cuisines across the world, the popularity of barley has been growing in recent years due to the various health benefits associated with these grains. In fact, gladiators in ancient Rome believed barley gave them more strength than other foods, while ancient Indian “ayurvedic” doctors are believed to have used barley to treat diabetes! The popularity of this grain goes back over 23,000 years, to a time when the United States wasn’t even physically formed, let alone constitutionally!
Barley is an important source of dietary fiber, molybdenum, selenium, manganese, copper, chromium, phosphorous, magnesium, niacin and vitamin B1. It helps to reduce incidences of diseases such as asthma, arthritis, anemia, constipation, diabetes37, hypertension38, kidney problems and heart disease39. The health benefits of barley are mainly attributed to the eight essential amino acids it contains. It is also an excellent resource for both soluble and insoluble fibre, which ensures overall health in the long run40.
How Does Barley Burn Fat?
Barley can be eaten just as white rice is, and this can aid you in shedding your belly fat. Since barley is very rich in soluble and insoluble fiber, it does not raise the blood sugar. Also, the fiber content in barley is the secret to burning fat and is an important factor in weight loss, as it functions as a “bulking agent” in the digestive system41. The fiber helps to reduce appetite and increase satiety, making you feel full for a longer time and reducing your calorie intake42.
How Is Barley Consumed?
Barley is a versatile grain that has a nutty flavor and chewy texture. You can find it in stores in its hulled or pearled form. Barley can be used to make many dishes.
Barley can also be added to soups, and stews to make them healthy. You can add barley to make your risotto or pilaf more healthy and flavorful as opposed to white rice. You can also add cold cooked barley to your salads while barley flakes or cracked barley can be used to make hot cereal. You can mix barley flour with wheat flour bake delicious yet healthy cakes and muffins.
Nutrition Facts of Barley (Flour)
Basil, also known as Saint Joseph’s Wort or great basil, is a culinary herb and spice popularly used in Italian cuisine. Also used in Thai, Indonesian and Vietnamese dishes, it is called the “royal herb” or “king of herbs”. Believed to be a native of India where it is considered sacred, the use of basil has spread far and wide. Not only does basil add flavor to your cooking, it has also has several medical uses. Some of the common types of basil are- sweet basil, Thai basil, lemon basil and holy basil.
Basil leaves resemble peppermint leaves and have a rounded shape with pointed tips. Basil has a strong, pungent and sweet smell with a taste similar to anise. A wonderful source of vitamin K, C, iron, calcium, manganese, and beta-carotene that has anti-inflammatory, antioxidant and antibacterial properties, basil is widely considered “a herb for all reasons”43. The anti-inflammatory and antibacterial properties can be credited to the volatile oils and flavonoids present in basil.
How Does Basil Burn Fat?
Basil helps in reducing cholesterol, especially arising from stress, which in turn helps to lose weight44. Basil seeds are also known for their weight loss properties. The seeds help to suppress your appetite so that you don’t overeat45.
Mixing basil seeds with water or yogurt and letting them sit for 10-15 minutes make them expand to around 30 times their volume creating a gel-like substance. This along with the high fiber content of basil seeds helps kill your hunger pangs and thereby help you lose weight46.
It is recommended that you eat basil seeds or drink a cup of sweet basil seeds in water before your mealtimes to prevent overeating.
How Is Basil Consumed?
Adding basil in your salads imparts a spicy-sweet liquorice-like flavor. You can also add basil to your cooking and to several recipes. Basil is an important ingredient in making pesto. You can also use basil to flavor your soups, stews, stir-fries, vegetables and other dishes.
Alternatively, you can pour boiled water over basil leaves and let it steep. This basil decoction or tea is very relaxing and a great elixir for cough. You can freeze or dry basil leaves and store them, enabling you to use them in your cooking any time during the year.
Nutrition Facts of Basil
If you’ve ever eaten in your local Indian restaurant, chances are you’ve already seen, or rather, smelled, this particular food. If you’re a regular at your local Indian restaurant, then you probably know that most of their gob-smacking curries are incomplete without this aromatic leaf. Imparting a great flavor to dishes around the world, the humble bay leaf has adorned the heads of ancient Greek champions and had Pokemon named in its honor. A native to the Mediterranean region, it is a leaf of the evergreen bay laurel tree. The leaves have a pungent aroma and a sharp and bitter flavor similar to that of cinnamon and impart a pleasing and sweet aroma when added to dishes, making them a “hit” ingredient in many cuisines. The dried bay leaves have a very strong aroma and can be stored for many months, while the dried berries are also used for flavoring several dishes. The oil that is extracted from bay leaves has therapeutic properties and is used to treat several ailments.
There are several varieties of bay leaves and their uses are dependent on these varieties. The bay laurel or the Mediterranean bay leaves are used to add flavor to stews, soups, braises, etc. and widely used in Mediterranean cuisine. The California bay leaf, also known as pepperwood or Oregon myrtle, has a stronger flavor when compared to the Mediterranean bay leaves. The Indian bay leaf has the taste and aroma similar to that of cinnamon, which is very mild. The Indonesian laurel or Indonesian bay leaf is used mainly to flavor meat dishes and the West Indian bay leaf is usually used to produce cologne called “bay rum”.
The rich antioxidant, essential oil, tannin and flavonoid content in bay leaves makes them very popular for their antibacterial, anti-inflammatory, anti-fungal and diuretic properties47. Bay leaf also protects against cancer48 and helps keep diabetes at bay (pun absolutely, unapologetically intended!)49.
How Does Bayleaf Burn Fat?
Bay leaves help to enhance fat metabolism in the body. They are also very helpful in reducing sugar levels and reducing the “bad” cholesterol which make bay leaves popular in treating obesity50. Bay leaves reduce food cravings and are quite effective in reducing weight. The presence of the compound “limonene” in bay leaves, helps to flush out excess fluids and water from the body, helps in digestion, reduces bloating and prevents gas thereby helping in weight loss.
How Is Bay Leaf Consumed?
Bay leaves are used in fresh, dried or powdered form. Due to the bitter taste and leathery texture, the bay leaf is usually removed before consuming the dishes. Bay leaves are also used to add flavor in soups, curries, poultry, rice, meat, stews, vegetable dishes, seafood and sauces. Additionally, you can use bay leaves to flavor sweet dishes, but remember to keep them healthy! Dried bay leaves can be used to brew aromatic and refreshing herbal tea.
Nutrition Facts of Bay Leaf
Bean sprouts are very common in East Asian cuisine and are usually made from germinating seeds. Commonly, these sprouts are made from mung beans, alfalfa or soybeans. However, other varieties of beans can be sprouted and used too. Sprouted beans are more nutritious than original beans and require much lesser time to cook, making them an easy addition to any diet. Normally, the sprouts have the highest concentration and bioavailability of nutrients one week after sprouting, so it is the best time to consume these sprouts.
All kinds of bean sprouts are low calorie and have a small quantity of carbohydrates and fiber and are rich in protein and vitamins A, B, C, E and K. Bean sprouts have many health benefits that include preventing anemia, boosting metabolism, improving digestion, increasing the enzyme activity in the body, protecting against cancer, improving vision and skin health, and improving immunity51. No wonder then that when meat was in short supply during World War II, scientists recommended that soldiers eat bean sprouts to stay healthy!
How Do Bean Sprouts Burn Fat?
Sprouts are nutrient-packed but low in calories. The fiber in the sprouts helps to make you feel full by adding bulk52 and also inhibiting the release of ghrelin, a hunger hormone53. This reduces snacking and overeating and therefore aids in weight loss.
How Are Bean Sprouts Consumed?
It is important to remember that when heated, the nutritive value of sprouts is lost. So to have maximum impact, sprouts must be eaten raw or added to other foods in their raw form. However, sprouts can also be stir-fried, steamed or microwaved.
Additionally, sprouts can be used in salads, sandwiches and soups or as an ingredient in spring rolls, fried rice and other dishes.
Nutrition Facts of Bean Sprouts
It’s safe to say that beans are one of the most important foods there are, playing an especially important part in the diets of vegetarians. In fact, these 6,000-year-old plants are considered so important that newlyweds in Nicaragua are given a bowl of beans for good luck. Forming a part of everything from your All-Day English breakfast to fictional character names (Mr.Bean, in case you didn’t get that one!) to furniture to instruments to experiments to jewelry, beans are the large seeds of the bean plant which are consumed by both humans as well as animals. Common types of beans usually eaten are kidney, navy, pinto, and Lima beans, and beans can be eaten both in their fresh as well as dried forms.
There are many benefits of including beans in your diet plan. They are highly nutritious and are low in saturated fat and have a high concentration of phytochemicals and essential nutrients54. They are also a very good source of protein, making them a good substitute for animal products, and are high in both soluble as well as insoluble fiber. Eating beans promotes healthy digestion, reduces cholesterol and the risk of colon cancer55.
How Do Beans Burn Fat?
Due to their high fiber content, beans also help in digestion56 and relieving constipation57. The fiber in the beans help you feel full and staves off hunger for longer periods of time58. The protein content in beans further helps to curb “hunger pangs”, making it easier for you to lose weight59. Furthermore, they naturally burn fat because of their slow-carbohydrate nature and regulate blood sugar levels60.
How Are Beans Consumed?
There is already plenty to love about beans, but here are a few more feel-good reasons to love them even more! Beans are super-easy to cook and garnish and go well with a lot of foods as a substitute. You can add beans to your salads or to varied recipes to make them more healthy and delicious.
You can use soft beans such as pinto, adzuki, navy or cannellini to make soups and purees. Black beans, black-eyed peas, and tarbais are versatile and can be used in various side dishes and recipes. Larger beans such as corona, large white and gigante are best for salads and other cold dishes.
Nutrition Facts of Beans (Kidney)
Remember that cliche about how something that tastes amazing can’t be good for your health? Well, many foods have proven this particular belief wrong, but turns out that some foods sadly seem to be the reason this saying came into existence in the first place. If you’ve ever tasted bitter gourd, you completely understand what we’re talking about. The name just says it all! Bitter gourd, also known as bitter melon or Goya, is the edible fruit pod belonging to the same family as cucumber, watermelon, and cantaloupes and grows on climbing vines. Despite its bitter taste, it is quite popular because of its many health benefits, and is used as a vegetable in many countries.
Bitter gourd has a green uneven pebbly surface with ridges. Internally, it has white flesh with rough edged seeds. Bitter gourd is usually eaten when it is green and when its flesh is crunchy but bitter. However, as the fruit ripens it becomes tougher and the taste turns more bitter and unpleasant to eat. When the bitter gourd is fully ripe, the flesh turns deep orange or red and becomes mushy and it can be eaten uncooked in this state.
How Does Bitter Gourd Help to Burn Fat?
Bitter gourd is rich in conjugated linoleic acid (CLA) which is a natural fat blocker61 and this makes bitter gourd a great food for weight loss. The CLA burns the fat rapidly and blocks fat from being stored in the body.
Bitter gourd is also very low in calories and extremely filling which makes you feel full long after you have eaten. The bitter gourd also reduces the “bad” cholesterol levels in the body and this helps in long term weight loss62. The bitter gourd also helps to stabilize the insulin levels63, stimulates the liver in secreting the bile juices that help to metabolize fat64, and detoxifies the body by flushing out the toxins, all of which help in reducing weight.
How Is Bitter Gourd Consumed?
Bitter gourd is usually consumed when it is green or in the early yellow stage, as mentioned earlier. The bitterness of the gourd can be reduced by marinating it in salt and then drying it under the sun, by boiling the bitter gourd in salt water or marinating it in yogurt before cooking.
You can also use bitter gourd in your cooking, in healthy stir-fries and soups. Make a side dish to go with your mains by sautéing it, stuffing it with potatoes (but don’t go overboard with the amount of potatoes as the starch content can turn out to be quite unhealthy, especially if you’re diabetic) or on its own. You can also use bitter gourd to make herbal tea, or pickle it.
Nutrition Facts of Bitter Gourd
Also known as “turtle beans” because of their hard, shiny, dark, shell-like appearance, black beans are a variety of the common beans. Just like the rest of their family, these beans are also highly multi-faceted, starring in everything from children’s bedtime stories to the family names of ancient Rome’s most esteemed noble families!
Black beans are highly valued for their high fiber and protein content. This makes them perfect for vegans, vegetarians and meat eaters alike, an achievement very few foods can boast of! They also contain other key minerals, vitamins and disease-fighting antioxidants that are beneficial for health65. Eating black beans helps to protect against diabetes66, inflammation, heart disease and cancers67.
How Do Black Beans Burn Fat?
Research states that black beans are closest we have to the “magical” fat burning pill. Black beans are one of the top sources of fiber. They are also a fantastic source of resistant starch which is a slow digesting, insoluble fiber that nourishes the healthy bacteria in your stomach, which triggers the production of the chemical compound butyrate68. Butyrate encourages your body to burn fat as fuel and also reduces fat-causing inflammation69.
How Are Black Beans Consumed?
Black beans are available all year round in dried, packaged or canned forms. Black beans have a very rich flavor and velvety texture when cooked and this makes them a popular protein-source in vegetarian dishes. You can make black bean soup or it can be served up with rice to make a complete meal. You can add cooked black beans to salads while they can also be used to make dips.
You must soak dried black beans as it reduces the time of cooking and also removes oligosaccharides that may cause irritation to the digestive system. However, you must take care not to soak black beans for more than 12 hours as this makes them bland and mushy.
In case you are using canned black beans, ensure you select those with no sodium content. Alternatively, drain and rinse the beans before use to reduce sodium.
Nutrition Facts of Black Beans
One of the most common spices in the world, the humble black peppercorn only looks small in size, but can pack a punch when it comes to health and taste. No wonder then that it is justifiably called the “King of Spice”! Native to the tropical evergreen forests of Kerala, South India, peppercorns are on India’s long list of amazing contributions to the world, right on top with Yoga, diamonds and Quantico’s Alex Parrish a.k.a Priyanka Chopra. From here, the use of pepper spread to the rest of the world. However, today, Vietnam has taken over from India and is the largest producer and exporter of black pepper.
The peppercorn is a berry from the pepper plant. When the peppercorns are half-mature, they are harvested and left to dry in sunlight till they dry, shrivel, and turn black. Black peppers are the most commonly used variety and have a strong pungent flavor that comes from piperine. Using pepper in foods imparts spicy warmth to the dishes along with a lively flavor.
Black pepper has several nutritional qualities. Its exceptional mineral, vitamin and oils combination provides benefits such as increased nutrient absorption, healthy digestion, improved heart rate and blood pressure70. It also has anti-inflammatory, antibacterial, antioxidant and immunity building properties71. The health benefits of black pepper are numerous. It provides relief from cold, coughs, constipation, anemia and muscular strains to name a few.
How Does Black Pepper Burn Fat?
The outer layer of black pepper contains phytonutrients that help in the breakdown of fat cells and increases body metabolism72. The piperine contained in black pepper reduces the formation of fat cells in your body73. Therefore, foods containing pepper are a good means to lose weight naturally. Eating fresh pepper causes you to perspire and also helps the body flush out the excess water and toxins.
This means that black pepper is not only a great way to add spice to your food but also a great way to drop those pounds!
How Is Black Pepper Consumed?
The use of black pepper is limitless. Fresh pepper can be added to almost anything – to salads, soups, pastas, and buttermilk. It can be used to spice up your cooked dishes, sauces, steaks, salad dressings, and curries. It can also be used as a spice rub for meats before grilling.
However, it is recommended to use freshly ground pepper as it more beneficial than cooked pepper.
Nutrition Facts of Black Pepper
Also known as “emperor’s rice”, “longevity rice”” or “forbidden rice”, black rice has been eaten in several regions of South Asia for thousands of years. In fact, for many centuries it could be eaten only by Chinese royalty! The crop was grown in very limited quantities and reserved for the elite, which led to its unique name of “forbidden rice”. Black rice was introduced to the United States in the 1990s, and though initially less popular than its cousins (brown rice, white rice and wild rice), it is has become quite popular across the world today.
The varieties of black rice include Thai jasmine black rice and Indonesian black rice. Black rice is usually deep black in color that turns deep purple when cooked. The dark purple color is imparted by the anthocyanin contained in the black rice.
This ancient grain has a list of impressive health benefits. Black rice is very nutrient rich. It is plentiful in powerful disease fighting antioxidants74. It also contains fiber, anti-inflammatory properties, and can stop the incidence of diabetes75, heart disease76, cancer77 and weight gain. A serving of black rice has only 160 calories, but it is high in flavonoid phytonutrients. Black rice is also a good source of minerals such as copper and iron and plant-based protein. The hull of the grain contains the highest levels of anthocyanin antioxidants, and it is believed that black rice is very good for the stomach, kidney and liver due to all its afore-mentioned properties.
How Does Black Rice Burn Fat?
Black rice is very fiber-rich, which helps to prevent bloating, constipation and other digestive problems78. The fiber helps you to feel full after eating and keeps you satiated for a longer time, thus aiding weight loss79. Black rice is digested very slowly because of the fiber content and this causes the food to stay in your stomach for a longer time. This reduces hunger pangs. Black rice is also low-calorie and mostly contains healthy carbohydrates, which helps in reducing weight.
How Is Black Rice Consumed?
Black rice can be found in many gourmet stores and has a nutty, earthy flavor that is more intense than brown rice, but it has a glutinous texture closer to that of white rice. Black rice can be eaten in a variety of ways. It can be eaten by itself as a side dish with some salt and pepper. You can also add it to soups, stews, stir fries and salads. Additionally, you can add cooked black rice to healthy veggie burgers, your favorite protein dishes, or to your vegetables.
You can also grind dried black rice and use it for baking healthy desserts, to coat fish, or sprinkle on other foods for an oxidant boost. Black rice can also be used in traditional Chinese snacks and desserts, such as black rice cakes and black rice porridge, but give these a healthy twist by substituting traditional ingredients such as whole milk with low-fat milk and sugar with honey.
Nutrition Facts of Black Rice
Considered the “King of Antioxidant Foods”, blueberries are often classified under the superfood category. Loow in calories and an excellent source of essential nutrients, blueberries are among the most nutrient-dense berries in the world, and are rich in fiber, vitamin C and K and minerals such as manganese. They contain a flavonoid called anthocyanins, which are responsible for their pretty blue color as well as their numerous health benefits. It rarely gets better than blueberries with regard to health!
Studies have suggested that consuming blueberries decrease the risk of diabetes80, obesity and heart diseases81. It promotes healthy hair and complexion82, reduced weight83 and increased energy levels.
How Do Blueberries Burn Fat?
The most wonderful thing about blueberries is that it helps you lose weight by burning fat84. The colorful antioxidants contained in the fruit, not only make the fruit attractively colored, but also helps to reduce fat while giving you more energy at the same time. The fiber and copper content in blueberries help to burn the extra sugar and fat in the body85.
How Are Blueberries Consumed?
Fresh blueberries are “all time” favorites and are the most popular summer treat. They are succulent and sweet and can be eaten fresh, frozen or combined into a variety of recipes. Try and eat the berries plain without adding any sugar to maximize the health benefits of the fruit. Blueberries can also be eaten by themselves or as part of a fruit salad along with other fruits. Blueberries add great flavor to smoothies, yogurt, and frozen treats. You can also add them to your cereals and sauces for added flavor.
Nutrition Facts of Blueberries
Bok choy, also called “pak choy”, is a kind of Chinese cabbage that has smooth dark green leaf blades that form clusters. Belonging to the same family as broccoli, cauliflower, kale, and cabbage. Originally dating back over 5,000 years in regions of Southeast Asia and China, today, bok choy is quite commonly used in Asian and American recipes and even cultivated as far from home as California!
Bok Choy is very nutrient dense and mainly contains 95 percent water. It is a rich source of vitamin A, C, K, folate, B6, iron, manganese, magnesium, potassium and calcium, making it a true “powerhouse” among vegetables. Bok Choy contains glucosinolate, and if consumed regularly, has shown to decrease the risk of certain cancers86. Eating bok choy can also help to build your immunity, build a healthy nerve and muscle function87 and increase carbohydrate, fat and protein metabolism88.
How Does Bok Choy Burn Fat?
Boy choy has very low calorie content, so low that it is actually considered a zero calorie or negative calorie food. Bok choy has thermogenic properties and is very good for fat burn and weight loss89.
How Is Bok Choy Consumed?
If you’re a connoisseur of Chinese and Korean food, then you already know the delight that kimchi , or pickled bok choy, can be. Apart from this, crunchy bok choy can be eaten raw in salads and sandwiches, or added to soups and stir-fries. You can boil or steam bok choy too, but sautéing or stir-frying bok choy are the best methods of cooking it. Add bok choy to tofu, chicken, seafood, meat or other veggies to add an extra healthy crunch and make for a complete meal.
Nutrition Facts of Bok Choy
Along with and showing us what it really means to play some world-class football and teaching the rest of world how to party (let’s face it, we’ve all been through the phase when we couldn’t stop endlessly singing “Brazil-la-la-la-la-la-la-la-la” in our heads and aloud) , the Latin American countries of Bolivia, Brazil and Peru also gave us another blessing- Brazil nuts! No, this isn’t a fancy term for people who are nuts about Brazil, but a unique plant species that is found in the Amazon forest in these three countries. Brazil nuts are the seeds from the Brazil nut tree, which is one of the largest trees in the world. The nut is similar to a coconut and holds around 15-20 seeds in its orange-like segments. The Brazil nut oil extracted from these nuts has medical uses and is also used in the cosmetic industry.
Brazil nuts are packed with healthy nutrients. These delicious nuts are quite high in calories and are packed with proteins, fats, carbohydrates, fiber, antioxidants, vitamins and minerals. Brazil nuts have a high fat content, but most of the fat is monounsaturated fats that help to increase the “good” cholesterol levels in the blood while reducing the “bad” cholesterol 90. Eating Brazil nuts also helps to boost heart health, improves digestion, balances hormone function, builds the immune system and also helps in weight loss91. Brazil nuts are the best source of the antioxidant, selenium that provides the body numerous benefits such as reducing the risk of cancer, boosting healthy metabolism, anti-ageing, to name a few92.
How Do Brazil Nuts Burn Fat?
Brazil nuts are small “fat burners” that speed up metabolism and activates the thyroid hormones in your body and burn the fat in your body93. Brazil nuts are also “wonder foods” that helps to fight cellulite in the body. The high fiber content94, proteins95 and complex carbs in Brazil nuts help to fill you up and help to curb unhealthy snacking. Indeed, Brazil nuts are perfect for a mid-afternoon snack.
How Are Brazil Nuts Consumed?
Brazil nuts are available shelled or unshelled and can be eaten raw or blanched. However, it is recommended that you consume these nuts quickly as the high fat content in the nuts make them go rancid quite quickly.
You can also eat them roasted, sweetened or salted. You can snack on the Brazil nuts or add them to your fruit salad, breakfast cereal, smoothies, healthy desserts or yogurt. You can also add them to soup, vegetable and meat dishes.
Brazil nut oil makes for a great salad dressing or in your recipes. Brazil nut milk is very nutritious and can be used instead of regular dairy, soy or almond milk.
Nutrition Facts of Brazil Nuts
This popular super food probably needs no introduction. The bane of kids’ lives everywhere and the boon of every adult’s life, some of the current millennials may remember seeing huge broccoli monsters terrorize the Powerpuff Girls because they refused to eat their broccoli. Ever since, broccoli has been religiously devoured for its amazing health benefits!
Broccoli originated in Italy and was grown from wild cabbage. An edible green plant whose flowering head is consumed as a vegetable, broccoli has large, green flower heads that branch out from a thick stalk that is also edible. Highly similar to cauliflowers, there are three varieties of broccoli – Calabrese broccoli or broccoli, sprouting broccoli and purple cauliflower.
Broccoli is one of the healthiest veggies in the world due to its excellent nutritional content. It is an amazing source of B vitamins, vitamin A, C, K and manganese. Eating broccoli is good for your digestive96 and cardiovascular system97 and it builds your immunity98. Recently, studies have uncovered the presence of sulforaphane, an anti-cancer phytonutrient in broccoli99.
How Does Broccoli Burn Fat?
Your parents weren’t wrong when they forced you to down your broccoli at dinner. Apart from containing a high number of essential nutrients, broccoli helps you fill your stomach to your heart’s content and costs you literally nothing for it, as broccoli has very few calories and almost zero fat content100. Spicing up broccoli with healthy spices like peppers and cinnamon is a great idea; it not only imparts taste but also aids in kicking out bad fat. The fiber in the broccoli promotes satiety and its phytochemicals content help to break down the fats101.
How Is Broccoli Consumed?
Broccoli can be consumed raw and can also be steamed, stir-fried or boiled. If you are cooking broccoli, then it is recommended that you do so at a low temperature and do not cook it for too long as the nutrients will be lost. You can add broccoli to your salads and other recipes. You also can puree the broccoli with other ingredients to make a healthy soup. You can also add broccoli to your pesto or pasta sauce.
Nutrition Facts of Broccoli
Rice is a primary crop and a food staple all over the world, with it cultivation dating to around 9,000 years back! This grain is mainly grown in Asia, with China, Thailand and Vietnam being the three largest rice exporters.
There are many varieties of rice, but brown rice is one of the healthiest rice varieties available. A whole grain of rice has many layers. Only the hull or the outermost layer is removed to produce brown rice. This is the least damaging process and preserves the nutritional value of the rice. When the brown rice is milled further and the bran and most of the germ layer is removed, you get white rice that has lost quite a lot of the nutrients. Brown rice is considered as a whole grain as it has not lost its “wholesomeness” through the refining process.
Brown rice is an excellent source of antioxidants, manganese, selenium, copper, phosphorus, niacin and magnesium and is high in fiber and natural oils. Brown rice is very beneficial for people suffering from diabetes102 or for weight loss as it has a low glycemic index that reduces spikes in the level of insulin103
How Does Brown Rice Burn Fat?
Brown rice is a healthy staple that helps to boost metabolism and burn fat104. The high fiber content makes digestion easier and regulates bowel movement105. It also helps to keep the tummy full which helps to reduce meal portions106. Brown rice is a low-energy-density food i.e. it is low in calories and at the same time it fills you up. Brown rice helps to tone your belly and flatten it, as it is a complex carbohydrate that is rich in protein and vitamins. The presence of B vitamins helps to burn the calories faster107.
How Is Brown Rice Consumed?
Brown rice is a wonderful and delicious food for both vegans as well as vegetarians. It has a rich, full and nutty flavor. You can use brown rice to make healthy baked goods, breads and pancakes instead of white rice. Brown rice can be used with vegetables or meats of your choice. It can also be used as a side dish with varied toppings, or in a healthy dessert or pudding.
Nutrition Facts of Brown Rice (Cooked)
The best things really do come in small packages, if Brussels sprouts are anything to go by. The fact that these little guys currently form a 650,000,000-pound industry is a testament to their popularity! Brussels sprouts belong to the same species as cabbages. In fact, the leafy green vegetables look like miniature cabbages and were probably grown as early as the 13th century in Belgium.
Brussels sprouts are low in calories and fat and have very high protein content. Packed with nutrients such as folacin, potassium, calcium, and vitamin A, Brussels sprouts have remarkable health benefits108. They contain more vitamin C than oranges; the vitamin K content is twice that of red cabbages and the glucosinolates content in Brussels sprouts is more than other common crucifers. So nutrient-dense, Brussels sprouts are indeed very good for your health.
How Do Brussels Sprouts Burn Fat?
Including Brussels sprouts as part of your regular diet can help you lose weight as they are very low in calories and are low fat too. The large amounts of vitamin C contained in the Brussels sprouts improve your body’s ability to burn fat easily109. Brussels sprouts are wonderful weight-loss foods as they fill you up and keep you satiated for a long time after you have eaten, thus helping in weight loss110.
How are Brussels Sprouts Consumed?
Did you know that are supposedly over 9,000 ways to cook Brussels sprouts? If we were to list all of them, we’d have a nearly never-ending list. However, the most popular ways to eat Brussels sprouts are to boil, steam, saute, stir fry, grill or roast them. Steaming is a better option of cooking Brussels sprouts as the sprouts will remain intact and the odor will be minimized. Overcooking the sprouts may cause the buds to turn grey and soft and they may develop a strong unpleasant odor. Brussels sprouts can be eaten by themselves as a snack or they can be added to a salad with other vegetables, and can also be pickled.
Nutrition facts of Brussels Sprouts (Boiled)
Bulgur wheat is the cracked and pre-cooked form of whole wheat grain. It is usually made from the groats of durum wheat. If all that we just said still has you scratching your head, think of “tabbouleh”, the famous dish made of cracked wheat! Most commonly used in Middle Eastern, Indian and European cuisines, bulgur wheat has a wholesome, nutty flavor.
The advantage of bulgur wheat is that it has not been refined, i.e. the bran and germ of the grain has not been removed, so it retains quite a bit of nutrition. Bulgur wheat is rich in fiber and protein and low in fat and calories. It is also a wonderful source of vitamins, minerals, phytonutrients and antioxidants. Consuming bulgur wheat can help to protect you against heart disease111, cancer112, digestive disorders, diabetes113 and obesity114.
How Does Bulgur Wheat Burn Fat?
How Is Bulgur Wheat Consumed?
The major advantage of bulgur wheat is that it is pre-cooked, so it is easier and quicker to prepare. Fine grain bulgur is commonly used in making tabbouleh, as mentioned earlier. Medium and coarse grain varieties of bulgur wheat are also available.
You can add bulgur wheat to your salads, soups and whole grain bread, or in pilafs and stuffing. It is a great substitute for couscous or rice and can also be eaten as cereal or porridge with low-fat milk and honey or other healthy sugar substitutes. You can eat bulgur wheat with a vegetable curry or stir-fry.
Nutrition Facts of Bulgur Wheat
You know how they say taste and nutritional value is inversely proportional? Well, meet the example that absolutely kills the cliche! Is it a fruit? Is it a vegetable? No, it’s butternut squash! Also known as butternut pumpkin, butternut squash is a common variety of winter squash that grows on a vine. Though the butternut squash is a fruit, it is commonly used and cooked like a vegetable. It has fleshy orange pulp and yellow skin and has a sweet, nutty taste similar to that of the pumpkin, and because of its thick, tough skin, it can be stored for several months.
Butternut squash is one of the healthiest and most nutritious vegetables. It is packed with nutrients and is a great source of fiber, antioxidants, manganese, magnesium, potassium and vitamins C, A and E. This vivid colored vegetable is good for your eyes because of the beta-carotene present117 but is also packed with fiber that helps to maintain the sugar levels and lowers cholesterol that aids weight loss118.
How Does Butternut Squash Burn Fat?
Butternut squash not only tastes great, but is also low in calories. It is an excellent “fat burner” and is wonderful for relieving digestive troubles including constipation119. Eating more quantities of this vegetable can go a long way in increasing the fat burn in your body. It is ideal for weight loss as it is very low calorie and has plenty of dietary fiber120. One cup of butternut squash contains only 75 calories which makes it a “negative calorie” food that is good for weight loss. The fiber present in the butternut squash takes a longer time to break down and get digested, keeping you satiated for a longer time121.
How Is Butternut Squash Consumed?
You can prepare butternut squash by removing the stalk, skin and seeds. It can be roasted, toasted, grilled, mashed and used in various dishes, or pureed and used in soup.
The seeds of the butternut squash are edible and can be eaten raw or roasted. The skin can also be roasted and eaten.
Nutrition Facts of Butternut Squash
Easily one of the most popular vegetables in the world, the humble cabbage holds the rare distinction of being featured in almost every cuisine in the world! Not only is it great-tasting, but cabbage is an antioxidant and phytonutrient rich “super veggie” that belongs to the same family as Brussels sprouts, cauliflower, and kale, and you’re a “cabbagehead” if you don’t acknowledge the goodness of this veggie. There are several varieties of cabbage: green, purple, savoy and red that are grown worldwide. The green smooth leaf variety is most common while savoy cabbages are rarer.
The cabbage is usually round or oval in shape and made up of superimposed layers of leaves, with a defined taste and crunchy texture. Cabbages are available all through the year, which makes them quite a popular staple in kitchens around the world.
Cabbage is a good source of vitamin C, A and K, calcium, potassium, and magnesium. It is also rich in antioxidants and fiber.
How Does Cabbage Burn Fat?
Cooked or raw cabbage prevents the conversion of sugar and carbs in the body to fat, thereby helping in weight reduction. Cabbage also helps to flush out excess fluids and water from your body, helping you lose weight124.
How Is Cabbage Consumed?
Cabbage can be consumed raw or it can be sautéed, braised, steamed, or stewed. It can also be pickled or fermented and made into kimchi or sauerkraut. Cabbage can be added in many recipes or eaten as a side dish.
When cabbage is overcooked, it produces an unpleasant odor. This is because of the production of hydrogen sulphide gas, so it is recommended that you do not cook cabbage for long periods of time and steam or sauté it instead. This also helps to retain its nutrients.
Nutrition Facts of Cabbage
If you thought Captain Nemo was mysterious, let us tell you that he’s got nothing on this sweet, mysterious fruits! Cantaloupes may be America’s most popular melons, but no one really knows where they came from! These fragrant fruits belong to Cucurbitaceae or the gourd family (which means they have more members in their family than the Kardashians) and are a variety of the musk melon. The word “cantaloupe” is derived from Cantalupo, an Italian town situated near the Vatican City, and the seeds of the cantaloupe were brought from Armenia and planted in the papal gardens during the Renaissance. (Well, at least we know how they reached America).
Cantaloupes have high water content that helps to combat the heat and ward off dehydration. Their refreshing, sweet and juicy taste provides a guilt-free dessert option. Cantaloupes are high in vitamins such as vitamin A, C, and B6; and minerals such as potassium, niacin and folic acid. The consumption of cantaloupes decrease the risk of diseases like diabetes125, arthritis, heart disease126, obesity and also promotes healthy hair and complexion127 while also increasing energy levels and aiding in overall weight loss.
How Do Cantaloupes Burn Fat?
You would wonder, “Can a fruit like cantaloupes make me lose weight?” Surprisingly, the answer is “Yes!” Cantaloupes are not high in calories and this makes them a very wise choice if you are on a diet. In addition to being low in calories, cantaloupes contain a high percentage of water. So eating a cantaloupe before a meal fills you up and may help you eat lesser during the meal, therefore lesser calorie consumption128. Also, cantaloupes contain fiber that stimulates your digestive system129 that aids easy bowel movement which helps in weight loss130.
How Are Cantaloupes Consumed?
The best way to eat cantaloupes is fresh. You can add it to a fruit salad with other fruits too, or to your smoothies or Greek yogurt for a refreshing and healthy treat. You can even make sorbets, juice and jams with cantaloupes.
Nutrition Facts of Cantaloupes
If peppercorn is the “King of Spices”, it has a very fitting queen in cardamon, the “Queen of Spices”. Another one of the many exotic spices from the land of yogis, curries and Bollywood and one of the most expensive, cardamom is an aromatic, flavor-filled small pod with black seeds within. It is this pleasant and unique fragrance of both the pod and the seeds that makes it an important flavoring ingredient in Indian cuisine, whether savory or sweet. Belonging to the ginger family, the use of cardamom has spread all around the world today.
How Does Cardamom Burn Fat?
Cardamom is a medicinal herb with thermogenic properties. It has the ability to increase your body’s metabolism rate and burn fat135. Often, cardamom tea is drunk after a meal to aid digestion and process foods more efficiently136. It also reduces flatulence and gas.
How Is Cardamom Consumed?
The aromatic seeds of cardamom have been used in medicine and cooking for many years. In the Middle East and Turkey, coffee is drunk that is infused with cardamom. In India, cardamom is added to tea to enhance the flavor and receive health benefits. You can also chew the seeds of cardamom as a “breath freshener.”
You can use cardamom to add flavor to your cooking, spices, curries and garam masalas. It can be used whole or as a powder.
Nutrition Facts of Cardamom
Carom seeds, also known as Bishop’s weed or thymol seeds are actually fruit pods which are tiny and oval in shape, native to, you guessed it, India and the Middle East. The unique, pungent and slightly bitter, thyme-like taste of carom seeds makes them very popular in cooking.
Carom seeds are very good for digestive problems and relieve flatulence. They are also used as a remedy for many respiratory problems137.
How Do Carom Seeds Burn Fat?
Boiling carom seeds in water and drinking it through the day has amazing benefits including weight loss138. The carom seeds help to boost metabolism which in turn helps to burn and shed accumulated fat. The thymol contained in the carom seeds helps to limit weight gain. Carom seeds have a laxative effect and the root of the carom plant is a diuretic which aids in weight loss139.
How Are Carom Seeds Consumed?
Carom seeds are not commonly consumed raw; they are usually dry-roasted or fried. This makes the fragrance of the spice more complex. Carom seeds are used in bread, biscuits, cookies, and pastries. However, eating a whole cookie for the few carom seeds in it is in no way justifiable as healthy, so stick to healthier options such as whole-wheat biscuits and gluten-free or wheat flour pastries. Carom seed is also a common ingredient in curry powder and is also used to flavor soups, sauces, savory dishes, lentil dishes, meat and vegetable curries.
Nutrition Facts of Carom Seeds
There’s honestly “nut-thing” we like better than bad puns. So here’s one for you- What did the nut say when he sneezed? Well, “cashew”! Get it? Apart from being a base for really bad jokes, the cashew seed, or simply cashew, is also one of the most widely consumed nuts in the world. Bean-shaped and creamy white, these nuts that have a delicate texture and a smooth surface. Native to Brazil, this delicious, sweet and crunchy nut is loaded with antioxidants, energy, vitamins and minerals.
Cashew apples are false fruits that grow on the cashew tree. The cashew nut is actually the fruit that grows at the end of the cashew apple and has a hard outer shell that encloses the edible kernel. The outer shell of the cashew nut contains a phenolic resin, urushiol, that irritates the skin and must be removed before the cashew nut is eaten.
Cashews are very beneficial for health and they help to protect from many diseases and cancers. The “good” fats contained in the cashews help to prevent coronary disease and helps to maintain a healthy lipid profile140.
How Do Cashews Burn Fat?
Cashews, like other nuts, are a very good source of protein and fiber, which helps to make you feel full for longer periods of time. This helps you eat less and thereby aids to lose weight141. Also, the monounsaturated fat contained in cashew nuts helps in weight loss142.
How Are Cashews Consumed?
Cashew nuts are not only beneficial for health, the sweet flavour of these nuts make them a favorite in the kitchen and it’s often hard to stop with just one (seriously, have you ever bought a bag of these nuts while on a flight and not polished off the whole pack?) Cashews can be eaten as they are or mixed with other dried fruits as a healthy snack and they can also be eaten roasted, salted or sweetened. Cashews are also used to garnish savory or sweet dishes and as a base for many curries, stews, and gravies. You can also use cashew nuts in your baking to make healthy desserts, but remember that too much of a good thing can also be a bad thing. Eating too many cashews can end up giving you more calories than you bargained for!
Additionally, cashews are also used to make cashew cheese or cashew butter. The cashew apple is a reddish fruit and its pulp can be processed into a sweet fruit drink or made into liquor, and though the latter is a nearly-universal favorite, it’s obvious that you should stay away from it if being healthy is your main focus!
Nutrition Facts of Cashews
Here’s a question for you. What do the X-Men and cauliflowers have in common? No, it isn’t that both Professor X and cauliflowers are bald, and no, it isn’t because Storm has hair the same color! Turns out, these edible broccoli-resembling vegetables are the result of a genetic mutation, and though they may not be shooting laser rays out of their eyes or controlling minds, cauliflowers are superheroes in their own rights for the amazing health benefits they provide! A cruciferous vegetable like cabbage and broccoli, cauliflowers are a mass of tiny, tightly packed florets (also called curds) that grow from a thick central stem to form a head that is sheathed by green leaves, with a firm and slightly waxy texture. Usually white in color, but also occasionally purple and green, cauliflowers have a delicate flavor that is loved and hated in equal parts around the world. Oh, and turns out Edward Cullen isn’t the only one affected by sunlight. If it weren’t for their thick, green leaves, cauliflowers wouldn’t survive the sunlight!
Cauliflowers contain an impressive array of nutrients and are loaded with vitamins, antioxidants143, minerals and other phytochemicals144 that gives them all the goodness. The cauliflower can easily be termed as a superfood because of all its health benefits. Cauliflower is also an ideal weight loss component for meatless meals145. The strong flavor of the cauliflower allows it to be consumed alone without being accompanied by any meat or other fatty foods.
How Does Cauliflower Burn Fat?
The crunchy cauliflower belongs to the thermogenic category of foods, which means that your body burns more calories trying to digest them. Including cauliflower into your diet plan can help boost your metabolism and ultimately decrease body fat146. Cauliflower also keeps you feeling fuller for longer after you have finished eating147. It also gives you more energy to burn calories and combats fatigue. Cauliflower has chemicals that burns fat and helps to fight leptin resistance which helps to keep you slim148.
How Is Cauliflower Consumed?
Many people believe cauliflower to be tasteless, but it can be quite tasty when prepared right. Cauliflower can be boiled, roasted, fried, pickled, steamed or eaten raw. You can even mash cauliflower and season it for a super tasty side dish. Mostly, it is the florets that are consumed and though the leaves are typically discarded, they can also be consumed. Overcooked cauliflower has a very unpleasant odor, so ensure it is cooked very briefly.
Nutrition Facts of Cauliflower (Boiled)
Here’s one food that you can’t live with and can’t live without, as these “red-hot chili peppers” can literally get too hot to handle! Also known as the Guinea spice, aleva, bird pepper, or red pepper, cayenne peppers have a fiery taste and are added to dishes to increase their spiciness, in both their whole and powdered forms. These chilies are what make Mexican, Southwest American, Creole and Cajun cuisines so hot, just like their celebrities (Shakira, Sofia Vergara, J-Lo, Adam Rodriguez; need we go on?). Belonging to the capsicum family (yes, we know it’s hard to believe considering how docile capsicums can be!), cayenne peppers are a surprising storehouse of healthy nutrients!
Capsaicin is the active ingredient in cayenne peppers that makes the powder spicy and is used to treat aches and pains in the body149. Cayenne pepper has also been used in Ayurveda and Chinese medicine to treat circulatory problems150. Recently, cayenne peppers have become very popular for cleansing and detoxifying regimes that use the spice to neutralize acidity and stimulate circulation.
Cayenne peppers are very high in vitamin A and also contain vitamins B, C and E, potassium, riboflavin and manganese. However, since the quantity of the spice is very small, the nutritional contribution to the overall required nutrition is negligible.
How Does Cayenne Pepper Burn Fat?
Cayenne pepper has more benefits than just enhancing the heat in your food. It increases the ability of your body to burn fat and swaps it for energy thereby leading to weight loss151. It is also effective in reducing your appetite152 and boosts your body’s metabolic levels which helps you shed that fat easily and quickly153.
How Is Cayenne Pepper Consumed?
Cayenne pepper is an extremely versatile spice which can be used to spice up and add heat to all your dishes. It can be added to spice mixtures, salad dressings and marinades. Just make sure you go “despacito” with the spice addition to ensure that you don’t burn more than what you initially set out to burn.
Nutrition of Cayenne Pepper
Often, foods are sold with the “superfood” tag to just make you eat weird and not spectacularly healthy foods. However, take it from us when we say that celery is indeed the real deal! a vegetable that belongs to the Apiaceae family, celery stalks are one of the most popular (if not the most popular) weight loss snacks. Available all year round, these seemingly deceptive veggies pack a nutrient-filled punch, making them a “must add” to your diet plan.
Celery is beneficial for the cardiovascular and digestive system154. It also contains blood pressure reducing properties155. The presence of compounds called Phthalides help to relax the arterial muscles that regulate blood pressure. Phthalides also reduce stress hormones that cause the blood vessels to contract. Celery is a great source of vitamin C which helps to build the immunity system156. Celery also provides fiber and essential minerals such as potassium and folacin. The seeds of the celery plant are commonly used in medicine for pain relief157. Celery has high water content, around 95 percent which makes it easy to digest. It has highly diuretic and anti-inflammatory properties.
How Does Celery Burn Fat?
A cup of chopped celery is a mere 16 calories, which makes it an ideal diet food component. Celery also has essential nutrients that support weight loss158. The fiber content in celery helps to control your appetite. The fiber absorbs water and fills your stomach making you feel full for a long time after eating, thus helping you lose weight159. It also reduces water retention in the body and helps to detoxify160.
How Is Celery Consumed?
Celery is eaten the world over as a vegetable. In North America, the leaf stalk is used while in Europe it is used as a root vegetable. The leaves of the celery are strongly flavoured and are used to flavor stews and soups or as a dried herb. Celery seeds are used as a spice or as medicine.
Celery can be added to your favorite salad. Root celery can be served as a vegetable dish on its own and you can use celery leaves instead of parsley in almost all recipes.
Nutrition Facts of Celery (Boiled)
Chia seeds have become one of the most popular superfoods today and are considered among the healthiest foods on the planet. They are tiny black seeds, related to the mint. Native to South America, chia seeds were considered a very important part of the Aztec and Mayan diet. They were very highly prized for their nutritional value and medicinal properties, something that is still relevant today. Chia seeds can indeed by the “key-a” to your good health!
Chia seeds are packed with nutrients and are very good for your body and brain. They are valued for their ability to provide energy161 and as a matter of fact, the word “Chia” is the age-old Mayan word for strength. In the recent years, chia seeds have gained immense popularity and are being consumed by health conscious people the world over.
Don’t let their tiny size fool you; these seeds pack a powerful punch! Chia seeds are nutrient-dense and are very rich in fiber, protein, omega-3 fats, vitamins A, B, E and D and minerals including iron, iodine, sulphur, magnesium, manganese, niacin and thiamine. They are also a rich resource of antioxidants.
How Do Chia Seeds Burn Fat?
Chia seeds are a nutritional powerhouse and considered as “fat busters.” They are great for weight loss. They can help you feel satisfied and full, as they absorb water 10 times their weight, forming a bulky gel162. This helps to improve absorption of electrolytes and prolong hydration. They also reduce food cravings by preventing some foods from getting absorbed into your system.
Chia seeds are a wonderful source of protein163 which is one of the main reasons for them being consumed to burn fat, balance blood sugar levels164, and gain lean muscle. As chia seeds are high in zinc content, it helps your body increase leptin levels165. Leptin is a vital hormone that regulates your appetite, your energy levels, and how your body expends this energy. It also improves endurance and stamina, making chia seeds a great nutrient if you are looking to get into shape and shed those pounds.
How Are Chia Seeds Consumed?
Soaking chia seeds in water before consuming them make them easy to digest as they form a gelatinous coating that helps them pass quickly through the digestive tract. Consuming ground chia seeds are more beneficial than whole seeds as this allows more ALA to reach the bloodstream.
You also can make puddings from chia seeds, which you can make more interesting by adding a variety of toppings such as fruits, nuts, and spices. You can add dried whole or ground chia seeds to juices, smoothies, yogurt, oatmeal or salad, and use them to make healthy desserts and baked goods.
Nutrition Facts of Chia Seeds
Honestly, what’s life without chicken? As we all know, chicken is the most common poultry in the world and a common part of everyday diet. The versatility, ease and speed of cooking, makes chicken one of the most popular meats. The texture of chicken and the mild flavor makes it very easy to pair chicken with several ingredients. Chicken, especially the skinless variety, is a good source of protein, vitamin B, iron, selenium and copper.
How Does Chicken Burn Fat?
Here’s a riddle for you. Why did the chicken cross the road? To lose weight, and help you lose yours too! If you are trying to lose weight, chicken is considered to be a powerful fat-burning food. Just 3 ounces of chicken provides you with around 37 percent of your daily protein requirement. This keeps your body energized166, your stomach satiated167, and muscles looking sculpted168.
Skinless chicken breast that has been grilled is a great addition to any weight loss plan due to its low calorie, low fat, and high protein content. Eating chicken breast helps you eat lesser calories and burn extra calories that will help you lose weight. Eating chicken breast can not only help you shed those pounds, but also has a positive result on your body composition.
How Is Chicken Consumed?
You probably don’t need any introduction to this as chicken is one of the most commonly cooked meats and in the most number of ways possible. It can be roasted, baked, broasted, grilled, fried, made into sausages and patties, put in salads, skewered, or breaded. Often, chicken breast is used as a filling for sandwiches. Chicken bones can be used to make soup, broth or chicken stock. Use organic and locally grown chicken whenever possible for maximum health benefits.
Nutrition Facts of Chicken (Meat Only)
Let’s admit it. “Hummus” is one of the best gifts the Middle East has given us, along with “pita” and some great “falafel”. And these amazing foods just wouldn’t be the same if it wasn’t for the one common link that threads them together- chickpeas! Also known as gram, Bengal gram or garbanzo beans, chickpeas are legumes that are very high in protein. Originally grown in the Middle East and Mediterranean region, chickpeas have spread their culinary impact all over the world and are used in several cuisines. The most commonly found chickpeas are beige in color and round shaped, while other varieties are red, black and green. Chickpeas have a delicious buttery texture and nut-like taste.
Chickpeas are very high in protein and fiber and also contain several minerals and vitamins. Chickpeas help in boosting digestion, keeping blood sugar levels stable, and building immunity against diseases169.
How Do Chickpeas Burn Fat?
Choline is an important nutrient contained in chickpeas. This helps in absorption of fat and reduces inflammation170. The protein171 and fiber172 content in the chickpeas helps to make you feel full and reduces your calorie intake, thereby helping in weight management. They also help to curb unhealthy snacking and food cravings.
How Are Chickpeas Consumed?
Apart from in lipsmacking hummus and falafel, chickpeas are usually eaten after they are cooked. Dried chickpeas need to be cooked for longer; however, if you soak the chickpeas for 1-2 hours, the cooking time can be shortened.
Cooked chickpeas can be added to salads, stews, soup and other hot dishes. You can also make chickpeas into a side dish that can be eaten with brown rice, whole-wheat pasta, lean meat, couscous, and quinoa, to name a few.
Nutrition Facts of Chickpeas
These foods are probably more controversial than Lindsay Lohan. Are they good for you? Are they bad for you? Commonly perceived to be unhealthy, many a dame and gentleman have run in the opposite direction to these veggies, and justifiably so, given the fact that they’ve acquired a rep that could rival Darth Vader. But what if we told you that potatoes can actually be good for you?
One of the most common foods in the world, potatoes were first brought to Europe in the 16th century, and later again in the 19th century to ward of scurvy. Today, there are more than 5,000 varieties of potatoes, forming the backbone of many kitchens and cuisines around the world.
Contrary to popular belief, potatoes, in their original form, are almost totally fat free and an excellent fiber source. Potatoes are also rich in vitamins, B1, B6 and C, copper, manganese and potassium. The skin of the potato is very rich in 60 different phytochemicals and vitamins, and potatoes also contain a blood pressure lowering compound called kukoamines173. In short, potatoes are quite nutrient-dense and have many health benefits174.
How Do Chilled Potatoes Burn Fat?
Did you know that eating chilled potatoes can help you get a flat belly? You would have probably had the same reaction if we’d told you that the Earth is flat. Or that Tyrion Lannister is actually a Stark (no, he isn’t, and this is in no way a spoiler, so hold before you start theorizing!). And like we said, we completely understand why, given the bad picture that’s been painted of potatoes. When potatoes are cooked, their starch cells swell up and break down. This is known as gelatinisation, which allows the potatoes to be digested more easily. However, if you chill the potatoes after they are cooked, some of the gelatinised starch is converted to resistant starch, a crystalline form that can’t be digested as easily. This produces the compound butyrate, a fat burner, which also reduces hunger pangs175. The resistant starch also aids weight loss due to its slow absorption rate in the small intestine and also helps improve bowel movement176.
How Are Chilled Potatoes Consumed?
Cold potatoes are rather bland when served by themselves, so make a healthy salad with cold potatoes along with different ingredients and dressings to make it interesting. You can also combine chilled potatoes with other healthy ingredients to make a healthy meal.
Nutrition Facts of Chilled Potatoes (Boiled)
Think of what having no cinnamon would have cost us! Seriously, the genius who thought that we should all be using the bark of a tree to flavor our food should be profusely thanked, for without cinnamon, the world’s best gourmet dishes as well as mom’s home cooking would have been incomplete! Cinnamon is a fragrant, warm and delicious spice prized for thousands of years for its medicinal properties and excellent flavor. It is the inner bark of the Cinnamomum tree and is usually reddish-brown in color. In ancient times, cinnamon was so rare and valuable that it was considered a gift for kings. Today, cinnamon is quite a common spice and is found in supermarkets and used in many cuisines. There are two varieties of cinnamon – Ceylon cinnamon or “true” cinnamon and Cassia cinnamon that is the more common variety.
The stems of the cinnamomum tree are cut, the inner bark is taken out and the woody parts are removed. When the bark dries, it curls into quills or cinnamon sticks, which can also be ground into powder and used. The flavor of the cinnamon is due to the aromatic essential oil present. Apart from elevating the taste of most desserts, cinnamon contains essential minerals, vitamins, iron, calcium and fiber that helps to build immunity, boosts metabolism,177 increases digestion and improves memory178.
How Does Cinnamon Burn Fat?
A small teaspoon of cinnamon a day, when added to other foods, can help in regulating glucose levels that in turn helps in controlling unhealthy food cravings. Once you get the hang of it, you will be glad you added cinnamon in your fat loss diet! Cinnamon not only helps to burn excess fat but also prevents further accumulation of fat. It increases the body temperature and boosts the body’s metabolism179. It reduces the “bad” cholesterol in the body and also regulates the blood sugar levels, thereby aiding in weight loss180. The polyphenols in the cinnamon is effective in losing belly fat181.
How Is Cinnamon Consumed?
For a long time, the only people who ever heard of cinnamon were bakers. Now, however, cinnamon is celebrated as a secondary spice to add to soups and curries. It is used as a condiment and flavouring agent in many dishes. You can use it as flavouring in your healthy desserts as well as savory dishes. You can also use it to add a dash of spice to your occasional indulgences such as milk, coffee, hot cocoa and liqueurs. You can even sprinkle cinnamon over your whole-grain toast or add it to your other recipes.
Nutrition Facts of Cinnamon
Cloves are one of the most multi-faceted spices, used for everything from cooking to dentistry! More commonly used as a spice, cloves are well known for their sweet, warm and aromatic taste. They are native to the Maluku islands, also known as the “Spice Islands of Indonesia”. Cloves are the unopened buds of the clove tree. Pink when picked, cloves later develop a hard brown exterior and their flesh contains an oily compound that gives its flavor.
How Do Cloves Burn Fat?
Cloves have very powerful anti-lipid and anticholesteremic properties. In simple words, this means that they help to reduce cholesterol and glucose levels182. This helps to boost metabolism and reduces obesity and obesity related ailments. Cloves are in fact considered as one of the important thermogenic weight loss spices. It is a “fat burner” that boosts metabolic activity and stimulates digestion183.
How Are Cloves Consumed?
Cloves are available all year through and you can use them as an ingredient to “spice up” your cooking. To keep the flavor and fragrance intact, it is recommended that you grind the clove just before adding to your dishes and add it at the last moment, as cooking the cloves for a long time results in the evaporation of essential oils.
You can also add cloves to your ginger bread, pies, soups broths, poaching liquids, your vegetable and meat dishes, and curries. You can also add it to your marinades and preserves of fruits such as apples and pears. Cloves can be added to rice dishes too, such as brown rice pilaf.
Nutrition Facts of Cloves
A super food that both Paleo and Keto dieters swear by, coconut oil has long been considered an “exotic” food in the West. Rich in unique fatty acid combinations that have been found to have positive effects on health, coconut oil has been traditionally consumed for thousands of years by people of tropical cultures.
The use of coconut oil was shunned by the health community for its high saturated fat content. However, in the recent years, it has slowly gained popularity and has become a staple in many kitchens. In fact, coconut oil contains medium-chain triglycerides or MCTs, which are medium-chain fatty acids that go straight from the digestive tract to the liver, where they are utilized as a quick source of energy or converted into ketone bodies that have many therapeutic effects184.
Coconut oil has many health benefits such as hair care, skin care185, improved digestion and provides your body immunity against many diseases and infections186. Coconut oil is also very rich in vitamins E and K and minerals like iron.
How Does Coconut Oil Burn Fat?
Coconut oil is the most natural and one of the healthiest fats you can consume. It helps the thyroid to function smoothly and helps to decrease body weight and fat187. Replacing your normal cooking oil with coconut oil is a sure-shot way to include another fat burning component to your diet. The MCTs in the coconut oil helps to reduce appetite, increase energy expenditure188 and fat burning leading to weight loss, especially belly fat, in the long run189.
How Is Coconut Oil Consumed?
Coconut oil can be used in several ways. It has a high smoking point of around 350-400 degrees which makes it ideal for cooking, sautéing or stir-frying food, and on the rare indulgent occasions, for deep-frying foods. Coconut oil can be used in baking instead of butter, margarine or other vegetable oils. You can add coconut oil to your smoothies, oatmeal, yogurt, chocolate, or nut butter. However, remember to use virgin form of coconut oil is a better option as it is less refined and pure. If the distinct taste of coconut oil is not something that is particularly appealing to you, you can opt to use expeller pressed coconut oil as it has a more neutral taste.
Nutrition Facts of Coconut Oil
Whether it is your “wakeup call” in the morning, “a pick me up” in the evening, or your energy booster before your gym routine, coffee has become an indispensable part of our daily lives. Though some differently-wired (read “weird) people may love to hate the daily “cuppa joe”, research in recent years suggests that there are many health benefits to be gained by drinking coffee. The health benefits associated with drinking coffee include reduced risk of type-2 diabetes190, liver disease, Parkinson’s191, cancer192 and it promotes a healthy heart193.
Coffee is a brewed drink made from roasted coffee beans, which are the seeds from the Coffea plant. Coffee was exported from Africa and is now grown in over 70 countries around the world. There are two common varieties of coffee– Arabica and Robusta. The coffee berries are picked once they are ripe, processed and dried. The dried seeds are then roasted which are later ground and brewed to make a refreshing beverage.
Coffee has a slightly acidic taste and has a stimulating effect because of its caffeine content. These days, with over 400 billion cups of coffee drunk every year, it is indeed a very popular drink.
How Does Coffee Burn Fat?
The caffeine in the coffee stimulates the nervous system, which helps to mobilize fat from the fat tissues194. The caffeine also increases the level of the hormone epinephrine, also known as adrenaline, in your blood levels195. This epinephrine breaks down the fat in your body and releases them into the blood196. Coffee also increases the metabolic rate, caused by an increase in the burning of fat, which in turn helps you lose weight197. The caffeine in the coffee may reduce your desire to eat which may also cause weight loss198.
How Is Coffee Consumed?
Coffee is one of the most popular beverages in the world, available in many forms such as espresso, French press, café latte, cappuccino, and black coffee, to name a few. Usually coffee is drunk hot; however, iced or cold coffee is an equally popular beverage. Coffee powder can be used to flavor desserts, syrups and toppings among other things to add that little bit of healthiness to what could otherwise be an unhealthy meal!
Nutrition Facts of Coffee (Brewed from Grounds, Prepared with Tap Water)
If you’re a fan of Indian or Mexican food, you’re probably already familiar with this herb that can be traced back to ancient India and that even finds honorable mentions in the Holy Bible! Also commonly called cilantro or Chinese parsley, coriander is a herb that enhances the taste of any edible item, certain beer included! Native to Europe, Africa and Asia, the fresh leaves and seeds are most often used in cooking, the latter in its whole or ground form. Coriander is every similar to Italian flat leaf parsley as they belong to the same family.
Coriander is filled with nutrients that make it quite beneficial for health, as it comprises essential oils, minerals and vitamins. It is also a great source of iron, manganese and dietary fiber. The health benefits of coriander include treatment of mouth ulcers, diabetes, anemia, high cholesterol levels, indigestion, and skin disorders, to name a few199.
How Does Coriander Burn Fat?
How Is Coriander Consumed?
Did you know that finding coriander tasty depends on your genetic configuration? Some people are just wired to hate coriander, finding it soapy in taste! However, love it or hate, it can’t be denied that coriander is nearly-omnipresent! Fresh coriander leaves are used as an ingredient in several recipes such as the popular “chutney”, as well as to garnish dishes. Dried coriander seeds are also used in cooking in both whole as well as powdered forms. Roasting the coriander seeds intensifies the aroma, and flavor, and is used as a spice to flavor several curries, meat, vegetables, and gravies.
Nutrition Facts of Coriander
The “chicken” of vegetarians, cottage cheese is one of the most common and widely used cheeses. Getting its name from the fact that it can easily be prepared at home, cottage cheese found such wide acclaim that it was President Nixon’s favorite food, even turning out to be his last meal in the White House! A fresh curd cheese made from curdled milk, cottage cheese has a very mild, sweet flavor, as the liquid is drained and the curd is then washed, which removes the residual acids and leaves sweet tasting cottage cheese behind. Cottage cheese that is pressed becomes farmer cheese, hoop cheese or pot cheese.
Cottage cheese is very rich in protein and low in fat. It is a good source of calcium, B vitamins and vitamin C and is good for tooth and bone health202. Consuming cottage cheese also helps to regulate blood pressure203 and also may prevent incidence of certain cancers204.
How Does Cottage Cheese Burn Fat?
Cottage cheese is low in calories (containing only 98 calories per 100 g) and is quite a favorite among athletes and weight watchers due to its calcium content205. The protein in the cottage cheese aids in weight loss and lean muscle gain206. The calcium contained in the cottage cheese stimulates fat burning and suppresses accumulation of fat207. However, you must keep in mind that using a low fat version of the cottage cheese will be more beneficial to your weight loss process.
How Is Cottage Cheese Consumed?
You can eat cottage cheese in many ways, such as by itself or with some salt and pepper or seasoning sprinkled over it. You can add it to a salad or use it as a dip instead of mayonnaise or sour cream with carrot and celery sticks or cucumber. Cottage cheese can also be eaten along with fruits such as pears, oranges, peaches as a side dish or used as an ingredient in healthy desserts.
Nutrition Facts of Cottage Cheese (Low-Fat)
Couscous is the staple food of North Africa, dating all the way back to the 13th century. So important was couscous to the North Africans that it even symbolized good luck and was prepared on important occasions and house-warming ceremonies, and they evidently loved it enough to say the same name twice. Consisting of small balls of semolina flour or durum wheat, couscous is made from the husked and crushed (not ground) semolina of hard wheat by using water to bind them. In fact, this is same flour that is used to make pasta! To prepare couscous, hot water is added these small balls to them fluff up, and while couscous is usually made from hard wheat, it can also be made from other grains such as rice, maize, sorghum, barley or millet.
The natural form of couscous is available in North African countries and in the Mediterranean region. In other countries, couscous is available usually in the pre-steamed or prepared forms, and requires a small quantity of hot water to be added to it to fluff up the dried or pre-cooked balls before use.
Couscous has a wide range of health benefits that has made it very popular. It is used as a substitute for rice or quinoa and is very versatile. It is nutrient packed and contains potassium, thiamine, selenium, niacin, folic acid, and manganese208. Couscous has the ability to prevent cancers209, prevent viral and bacterial infections, promote heart health210, improves digestion, controls fluid levels, builds muscles and immune system and helps to lose weight.
How Does Couscous Burn Fat?
Couscous is an excellent slimming meal and is very beneficial for people trying to lose weight and looking for low calorie sources of food. Each cup of couscous contains only around 200 calories. The extra protein in the couscous helps muscle development211. On eating, couscous swells in the stomach making you feel full for a long time and you don’t eat much. It is also very low in cholesterol, sodium and saturated fat which aids in weight loss.
How Is Couscous Consumed?
Couscous is very easy to make. You need to just add a little hot water and fluff it with a fork. You can prepare couscous and serve it in a similar manner to rice and pasta with meat, vegetables and sauce. It can be served as a side dish or in recipes. You can also add it to salads, soups and stews.
Nutrition Facts of Couscous
No other meat requires as much effort in eating or cooking, but nothing else justifies the effort quite like crab meat. Meat from the crab is prized the world over for its soft, sweet and delicate taste. There are at least 5,000 varieties of crab, but the ones that are commonly available and consumed are the blue crab, red swimming crab, blue swimming crab and brown crab.
Crab is very beneficial as it is very high in protein that helps in tissue repair 212. It is also rich in omega-3 fatty acids, DHA and EPA that have anti-inflammatory properties 213. Eating crab can help to reduce the risk of heart disease, lower blood pressure, and improve cognitive ability 214. The minerals present in the crab such as zinc, copper and selenium help to protect the immune system 215.
How Does Crab Burn Fat?
Crab meat is incredibly low in calories and fat and it is a rich source of protein 216. Steamed crab meat is one of the healthiest foods that you can eat. While crab meat has a slightly high cholesterol level, it does not have saturated fat. So if you are a seafood lover, then crab is one delicious dish that you can include when following a low calorie diet to lose weight.
How Is Crab Consumed?
Crab meat can be easily added to several recipes. You can add it to your salad, stir-fries, sandwiches, soups or stews. Some species of crab such as the soft shelled crab can be eaten whole along with the shell. In other cases, only the claws of the crabs are eaten. You can boil crabs or make it into healthy crab cakes. You can also make a bisque using crabs.
Nutrition Facts of Crab (Blue)
Cranberries are one of the most commonly consumed berries in the world. So popular are these berries that they’re used in everything from the best “Breezer” flavor to amazing desserts to juices to jams to preservatives to band names to dyeing fabrics! Whew! You get the point. These small acidic berries that grow on shrubs are native to North America, growing in wet areas such as wetlands and bogs. The shrub has deep green leaves, dark red fruit and pink flowers. Cranberries have been hyped to be super fruits because they are nutrient-packed and have antioxidant properties. Cranberries are available in the frozen form and as juice all year round. Cranberry juice is rich in antioxidants, vitamins, salicylic acid and minerals and has many health benefits 217 such as reducing the risk of ulcers and preventing urinary infections218. It is also great for weight loss and cancer 219.
How Do Cranberries Burn Fat?
Cranberries are very rich in vitamin C and the juice has diuretic properties 220, which means that it encourages the body to get rid of excess fluids. Cranberry juice also emulsifies the fat deposited in the body which leads to weight loss 221. Also, the fiber content in the cranberry helps to keep you satiated for a longer period of time 222.
How Are Cranberries Consumed?
Cranberry juice is dark red and not sweetened and is made from whole cranberries. This has a strong and tart taste and you can consume it after diluting it with water. You can also mix it with other beverages and enjoy (no, getting drunk on cranberry-flavored “Breezers” doesn’t count). Cranberries can also be made into jam, sauce or candies, but consuming the juice is the healthiest way to consume cranberries.
Nutrition Facts of Cranberries
Just like avocados, cucumbers don’t need any introduction, whether you belong to the army of the health conscious or otherwise. One of the first foods to be touted as health-friendly, cucumbers remain an evergreen favorite. And what’s not to hate? Whether you need to de-fog your bathroom mirror, freshen your breath, lose weight, get a quick energy fix, or get rid of your Sunday morning hangover, cucumbers can do it all. Belonging to the same family as the cantaloupe, watermelon, squash and pumpkin, cucumbers are low in fat, cholesterol, calories and sodium, and are 95 percent water, which makes them even more ideal for weight loss than sarcasm for Chandler Bing. The high water content along with the mild refreshing taste helps to combat heat and ward off dehydration223.
If the fact that cucumbers are one of the healthiest fruits (shocker, we know!) and have long been endorsed by, well, basically everyone, hasn’t convinced you to add them into your diet yet, there are plenty of other reasons why you should include cucumbers in your diet. It is loaded with nutrients such as Vitamins B, K, and C, copper, potassium, and manganese. Cucumbers also contain unique polyphenols and phytonutrients224 that reduce the risk of many chronic diseases225 and have antioxidant, anti-inflammatory and anti-cancer properties226. The peel and seeds of cucumbers are the most nutrient-dense parts and are rich in beta-carotene, fiber and vitamin A.
How Does Cucumber Burn Fat?
As mentioned, cucumbers are very low in calories. When you are on a diet and trying to lose weight (a state many of us find ourselves in many times!), cucumbers help to lower your calorie consumption and shed pounds. In fact, one whole cucumber contains just 45 calories. The soluble fibre contained in the cucumber dissolves in your gut forming a gel-like substance, helping to slow down digestion227. This helps you feel full for a longer time and therefore aids in weight control228.
How Is Cucumber Consumed?
Cucumbers can be eaten raw by themselves or with other vegetables in a salad. They can be also be pickled in vinegar or used to make cold gazpacho soup, healthy smoothies, sorbets and juice.
Nutrition Facts of Cucumber
One of Egypt’s greatest gifts to the health and culinary world, the humble cumin, so widely used today (second in popularity only to black pepper), was once believed to keep chickens and lovers from running away! It was rightly said that the best things come in small packages because this tiny spice packs a punch and is loaded with flavor. So valuable was cumin that in ancient Egypt, cumin was not only used as a spice, it was used as a key ingredient to mummify pharaohs, as well as pay taxes! Cumin has a peppery, citrusy flavor that imparts complexity and makes it an integral spice in the kitchen. There are many kinds of cumin, but the green and black cumin are most commonly used.
Cumin has several medicinal benefits. Cumin seeds are high in iron229, thiamine, potassium and protein. It helps in digestion230, improves immunity231, treats problems such as asthma, bronchitis, common cold, anemia, insomnia, and lactation232.
How Does Cumin Burn Fat?
Cumin contains potent antioxidants that help to detoxify the liver and stimulate weight loss233. The presence of thymol and other essential oils stimulate the salivary glands and aids in the digestion of food234. The nutrients and antioxidants increase the metabolism of the body and help to burn calories and melt away the belly fat235.
Soaking 2 tablespoons of cumin seeds in water overnight and boiling them in the morning and drinking it on an empty stomach is a good potion for weight loss.
How Is Cumin Consumed?
Cumin can be used either whole or ground and used in the powdered form. It is a highly popular ingredient in curry powders and spice mixtures, and can be used to add spice to your stews and grills. You can add cumin to your rice, beans, lentils and other side dishes. You can also use cumin while baking to bake healthy cakes, cookies, and biscuits. Additionally, you can make soothing and refreshing cumin tea by boiling the seeds in water and letting it steep for a few minutes.
Nutrition Facts of Cumin
Another one of India and Sri Lanka’s awesome gifts to the world, you’re probably already familiar with curry leaves if you’re partial to the cuisines of these countries. The curry plant (or Murraya Koenigii) is a tropical plant that belongs to the Rutaceae family.
Commonly used as seasoning, curry leaves add flavor to dishes when used as an ingredient. But there’s more to this herb than just a seductive aroma and appetite-tickling flavor! Curry leaves have many health benefits, as they contain antioxidant properties236 and help against various problems such as indigestion, ulcers, and diabetes237. Curry leaves are also very good for your hair, preventing premature greying of hair and also keeping your skin in excellent condition238.
They are also packed with the goodness of several nutrients such as carbohydrates, calcium, fiber, phosphorus, iron and vitamins A, B, C and E, amino acids, glycosides and flavonoids that improve your general health.
How Do Curry Leaves Burn Fat?
Usually, you pick out the curry leaves from your food and throw them away. The next time you are about to do so, stop! The myriad of benefits of curry leaves makes it a very valuable part of anyone’s diet and it would do you a world of good to swallow them like pills!
Curry leaves improve your digestion and modify the way your body absorbs fat and helps you lose weight239. They cleanse the body naturally and detoxify it by flushing out the toxins, thereby helping you lose weight240. Consuming curry leaves helps in burning the extra fat and cholesterol, thereby helping you shed those pounds and become fit.
How Are Curry Leaves Consumed?
Curry leaves are usually used as a flavoring agent while tempering various dishes. You can make chutney with curry leaves or blend it along with other leaves such as coriander, mint or parsley to make a chutney. You can also make a powder with dried curry leaves, which can then be added to lentils, chutneys, vegetables and other dishes. Additionally, you can chew raw curry leaves for weight loss.
Nutrition Facts of Curry Leaves (Powdered)
What is better than chocolate to give you a quick “pick me up”? And isn’t it perfect if you can have an almost guilt-free indulgence of said chocolate? Because you indeed can, with dark chocolate! So delicious as to almost be sinful, dark chocolate is made from the seed or beans of the cocoa tree and is believed to be one of the richest sources of antioxidants on earth241. With a rich history going back at least 4,000 years, to a time when it was originally consumed as a beverage, chocolate has been known as “the food of the Gods” throughout time, and is regarded as an icon of wealth, luxury and power.
Dark chocolate with a high cocoa content is quite nutritious and good for your health242. The raw cacao, from which the chocolate is made, is quite bitter due to the presence of around 400 polyphenols. Cacao also has flavonoids243 and resveratrol that give it its anti-inflammatory and antioxidant properties. Dark chocolate is loaded with minerals, soluble fiber and “healthy” fats and dark chocolate that is not artificially sweetened contains powerful antioxidants that help in unclogging arteries244 and preventing heart attacks245.
How Does Dark Chocolate Burn Fat?
There are substances in dark chocolate that lower sugar and junk food cravings, and can significantly improve digestive health keeping you full for longer periods of time246. If dark, unsweetened chocolate isn’t already in your low-fat diet, you ought to include it immediately. The flavonoids in the dark chocolate help to reduce spikes in sugar levels and insulin resistance that stop you from overeating247. Dark chocolate also aids to synthesize fatty acids and reduces the absorption of carbohydrates and fats by the body, helping you lose weight248.
How Is Dark Chocolate Consumed?
If you aren’t already indulging in the irresistibly bitter-sweet (pun totally intended) taste of dark chocolate, what are you waiting for? You can also make your own healthy chocolate treat by using dark chocolate in baking, to make desserts, as toppings or sauces for your desserts, to make ice cream, smoothies, and milk shakes.
Nutrition Facts of Dark Chocolate
Egg white is definitely one of the healthiest gifts you can give to your body! This clear liquid or albumen contained in the egg has been used in everything from binding books to making face masks to shampoos to baking to healthy omelettes! Egg white is made up of 90 percent of water with dissolved proteins such as albumins, globulins and mucoproteins. While the egg yolk is high in fats, the egg white contains almost no fats and the carb content is almost negligible, which is what makes it such a popular diet food.
Eggs, as a whole, have quite a bad reputation because of their high fat and cholesterol content. However, egg whites are loaded with nutrients249 and offer several health benefits without piling on the calories. Egg white is the top source of protein and it has a low fat content. Making it a part of your daily diet can help you reduce the risk of heart diseases250. Egg white is also a good source of folate, selenium, calcium, magnesium and phosphorous.
How Does Egg White Burn Fat?
The high protein content in the egg white curbs hunger pangs by filling you up and keeps you sated for a longer period of time251. The protein also helps you expend more calories and this helps you to lose weight252.
How Is Egg White Consumed?
Egg whites can be poached or used to make omelettes. Scrambled eggs using egg whites makes for a highly healthy breakfast and you can make it healthier by adding healthy vegetables to it such as peppers and tomatoes. Egg whites are also crucial in making desserts, so use them to make healthy desserts such as sugar-free chocolate macarons. You can also add egg white into shaken cocktails to create froth.
Nutrition Facts of Egg White
Not many people may care whether the egg came first or the chicken, but if the fact that eggs have been consumed by humans for thousands of years is anything to by, it’s safe to assume that majority of the human population does care very much for the taste and health benefits of eggs. One of the most “eggs-tradordinary” foods you can eat (come on, guys, you had to have anticipated that one!), eggs are great in everything, from your shampoo to your cake! Though there are many kinds of eggs from different species that are consumed, the most common of the lot are chicken eggs. Other popular eggs that are eaten are quail, duck, goose, caviar, and roe.
For years, people have debated whether to eat egg yolk or not. Eggs are a good source of protein, useful cholesterol and vital nutrients, so why not take advantage of them? Due to the significant protein253 and choline content254, eggs are considered very healthy and used widely in cooking. Eggs are considered a powerhouse of nutrition and are loaded with 18 vitamins and minerals.
How Do Eggs Burn Fat?
Some are convinced that while egg whites are nutritious, yolks can be counterproductive to losing weight. However, if you keep your consumption of eggs under control to about three a day, the whites as well as the yolks will provide immense benefits to your overall health and also help enhance weight loss255.
Eggs are naturally low-calorie foods. Eating eggs can make you full and keep you satiated for a long time and thereby reduce your calorie intake256. Consuming eggs can also stabilize any fluctuations in your insulin and blood glucose levels257 and also controlling ghrelin258, the hormone that is responsible for you being hungry. The protein in the eggs also helps you lose weight259.
How Are Eggs Consumed?
If there are over 9,000 ways to cook chicken, the apple doesn’t fall too far from the tree, or in this case, the egg too far from the chicken! Eggs are highly easy to incorporate into your diet. They are widely available (one hen lays an average of 250 eggs a year!), inexpensive, versatile and very easy to prepare. Eggs are widely used in both sweet as well as savory dishes.
You can scramble, poach, steam, fry, hard-boil, soft-boil, and pickle eggs. Eggs can also be eaten raw, or used for baking and in healthy desserts such as sugarless macarons. You can use eggs to make dishes such as omelettes, soufflés, frittatas, sauces, cakes or you can use them to glaze healthy pies and breads. You can add hard-boiled eggs into your whole-grain bread sandwiches. You can also add eggs to your soup or broth to increase the nutritional value and also thicken them, as egg yolks act as emulsifying agents. Egg whites can be separated and used in desserts such as sugarless dark chocolate mousse or meringues.
Nutrition Facts of Eggs
Enokitake, or simply enoki mushrooms, are also called “golden needle mushroom” or “lily mushroom”, and are native to Japan, China and Korea. These thin and white mushrooms, that are popular in East Asian cuisine, usually grow on the stumps of trees such as the Chinese hackberry tree or the mulberry tree in the wild. Usually golden or dark brown in color and also known as “Velvet Foot”, the mushrooms that grow in the wild are dark brown in color, while those that are cultivated are usually white.
Enoki mushrooms have a very delicate taste similar to that of green grapes, with undertones of radish. The soft caps of the mushrooms are the most edible parts, while the crisp stalks have a crunchy texture and can sometimes be very fibrous and inedible.
Enoki mushrooms are full of vitamins and are low in calories. They are very beneficial for health and their antioxidant properties fight cancer, help in liver ailments and digestive troubles, and help to control blood pressure and cholesterol levels260.
How Do Enoki Mushrooms Burn Fat?
The large amount of chitosan contained in enoki mushrooms is the best “fat buster” you can get261. Cooking the enoki mushrooms after freezing them increases the amount of chitosan that is released. Enoki mushrooms are also a great source of conjugated linoleic acid (CLA) that helps in fat reduction, especially the fat around the gut262.
How Are Enoki Mushrooms Consumed?
Enoki mushrooms can be used fresh or canned. They are quite perishable, so they can be refrigerated for only around one week. Enoki mushrooms are the best when they are cooked. However, when cooked, make sure to add the enoki mushrooms at the last minute as heat makes the mushrooms very tough.
You can add also enoki mushrooms to your egg-white omelettes,barley risottos, curries and grilled fish. Enoki mushrooms are also great when added to soups, hot dishes, stir-fries, braises, sauces or stews. They can also be enjoyed raw in salads.
Nutrition Facts of Enoki Mushrooms
Extra Virgin Olive Oil
Olives are one of the oldest foods and are believed to have originated in Syria or Crete around 5,000 years ago. In ancient times, the olive treewas considered as a symbol of wisdom and peace. Olive oil, made by crushing and then pressing the olive fruit, is one of the healthiest oils there is. Available in various grades that depend on the amount of processing the oil has undergone, olive oil is the staple in the diet of many Mediterranean countries. Owing to the fact that olive oil is very good for heart health263, it has become popular the world over and is being used in many cuisines around the world, replacing other oils.
Extra virgin olive oil is the unrefined oil that is obtained from the first pressing of the olives. It is not altered by temperature nor treated with any chemicals. It is the of highest quality and is therefore, the most expensive olive oil. Extra virgin olive oil may have a delicate flavor, but it packs a punch in terms of health benefits. It is golden-green in color, retains the true olive taste, and has lower levels of oleic acid than the other types of olive oil.
The advantage of extra virgin olive oil arises from the fact that it contains plenty of antioxidants which help the body to fight diseases264. “Extra-virgin” contains essential healthy fats that keep insulin and blood sugar levels in check265. Olive oil’s healthy fats are known to reduce cholesterol naturally266, and its essential vitamins E and K act as antioxidants for the good health of blood cells and preventing blood clots.
How Does Extra Virgin Olive Oil Burn Fat?
Research shows that replacing other fats with extra virgin olive oil can help you lose weight267. Olive oil helps to break down stored fat. The “healthy” fats in the olive oil help to make you feel full and reduce hunger pangs268. This allows you to eat less and therefore, lose weight.
How Is Extra Virgin Olive Oil Consumed?
It is possible to cook with extra-virgin olive oil; however, since it has a lower smoking point, the oil burns at a lower temperature which does not make it suitable for deep frying or high temperature cooking. Nevertheless, it is a great substitute for your regular cooking oil.
Extra virgin olive oil can be used for salad dressings or in place of butter in garnishes. It can be used for stir-fries and as dips or in cold dishes. You can also drizzle extra virgin olive oil over sautéed vegetables before serving.
Nutrition Facts of Extra Virgin Olive Oil
Chances are that if you’ve had falafel at some point in your life, the probability that you already know fava beans is also quite high! Fava beans are legumes that are native to Asia and North Africa. Dating back to 6000 B.C, they are also known as broad beans, bell beans, horse beans, or English beans. Very similar to edamame, fava beans are grown for their fruit. The beans are sheathed in green leathery pods and when the pods mature, they turn dark brown.
Fava beans are very rich in nutrients that are good for the efficient functioning of the body269, and at the same time, they are low in calories. These beans are a good source of thiamine, copper, iron, potassium, phosphorous, folate and magnesium. Fava beans are good for heart-health270 and also aid in weight loss.
How Do Fava Beans Burn Fat?
Fava beans are very high in protein and soluble fiber. The high fiber content slows down the digestion and helps you feel full long after you have eaten271. This helps you to eat lesser throughout the day thus helping you to lose weight272. The protein in the fava beans also helps in weight loss273.
How Are Fava Beans Consumed?
Fava beans are usually eaten when they are fresh and tender. The immature pods are also sometimes cooked and eaten while the tender leaves of the plant can also be eaten either in raw or cooked form. Usually, the beans are first removed from the outer pod and then consumed. T
Fava beans can be fried and eaten as a crunchy snack. Fava beans can also be used to make many dishes, such as salads, dips, and soups.
Dried fava beans can be rehydrated by soaking them in warm water and then used in many recipes.
Nutrition facts of Fava Beans
Ancient Italian may equate fennel to a traitor or a derogatory person, but fennel is anything but! In fact, it can turn out to be one of the most loyal friends on your healthy weight loss journey! A herb with a mild but unique liquorice fragrance and flavor, fennel is slightly sweet and crunchy. Mainly used in the Mediterranean and Italian cuisine, fennel is now being used in cuisines all round the world. Now, fennel is grown extensively in France, Russia, the United States and India.
Fennel is a pale green or white bulb with overlapping stalks. The stalks have feathery green leaves where the flowers grow and produce fennel seeds. The bulb, stalk, leaves and seeds are all edible. Fennel is not only beneficial in the kitchen but is also very nutritionally rich.
Fennel has many health benefits due to the presence of many essential oils. It helps in relief from flatulence, anemia, constipation, respiratory and menstrual disorders274, and eye troubles275. Fennel is also used in toothpastes, antacids, and mouth fresheners.
How Does Fennel Burn Fat?
Fennel is packed with manganese, potassium and vitamin C and has been used as a remedy for digestive problems276. Due to its high fiber content, it promotes healthy digestion277 and reduces swelling in the body.
Fennel also helps you feel fuller for a longer time and reduces the calories that you consume278. It also helps to flush out excess fluids and toxins from the body. It acts a natural “fat buster” by increasing the body’s metabolism and helping to burn calories faster thereby facilitating weight loss279. Chewing fennel seeds helps to suppress appetite280. Fennel seed water promotes digestion and aids to break down fats in the liver as well. The antispasmodic effect of fennel suppresses hunger pangs and this helps you consume lesser calories and shed those unwanted pounds.
How Is Fennel Consumed?
You can use the bulb, stalk, leaves and seeds of fennel in cooking. The stalk can be used in soups, stews and stocks, while the leaves can be used as seasoning or used as garnish for salads. Dried fennel seed is aromatic and has a flavor similar to that of anise and is used as a spice. Dried fennel seeds can be chewed or used as a natural sweetener or mouth freshener. The fennel bulb can be eaten raw, sautéed, braised, stewed, or grilled. You can add fennel to your sandwich toppings or to yogurt. You can also add the bulb as an addition to vegetables, salads, soups or casseroles.
Nutrition Facts of Fennel
Fenugreek, a native of Europe and Asia, is one of the oldest grown medicinal plants. It was used in ancient Indian medicine to treat ailments such as boils, tuberculosis, cellulitis, while being used in Egypt to mummify pharaohs, just like cumin! Fenugreek is also considered to be a legume. It produces light green leaves, white flowers and long pods that contain around 10-20 small hard yellowish-brown seeds,
Fenugreek seeds are very rich in micro as well as macro nutrients. Aromatic and filled with flavor, these seeds have a pungent, bitter taste, which they lose on light roasting. Fenugreek seeds are a great source of vitamins such as folic acid, niacin, riboflavin, thiamine, vitamins A, B6, K and C, copper, potassium, calcium, magnesium, zinc, and selenium. Fenugreek seeds are great for treating diabetes281, reducing inflammation282, and increasing milk flow in nursing mothers283, to name a few.
How Do Fenugreek Seeds Burn Fat?
Fenugreek seeds help to lose weight because they contain a compound called galactomannan. Galactomannan is a polysaccharide that metabolizes sugar in the body and helps to break down the fat284. Also, the high fiber content in fenugreek helps to fill you up and prevents overeating285.
Dry roasting fenugreek seeds, grinding them to a fine powder and then consuming this powder with warm water on an empty stomach every morning can help you lose weight. Also, using this powder in your cooking can aid weight loss. Additionally, soaking fenugreek seeds in water overnight and chewing the seeds on an empty stomach can help you feel full the entire day and assist in weight loss.
How Are Fenugreek Seeds Consumed?
You can use fenugreek as a herb in its fresh or dried form, use the seeds as a spice or the fresh leaves and shoots as a vegetable. Fenugreek seeds are a favorite ingredient in curries, gravies and other savory dishes. The tender leaves can be used in certain dishes and can be added to salads. Fenugreek seeds can also be used to make healthy desserts such as ice-creams and biscuits.
Nutrition Facts of Fenugreek Seeds
Yes, flaxseeds and the word “tasty” may not feature in the same sentence, most times. Or even flaxseeds and “willingly eaten”, for that matter. But flaxseeds and “healthy’? Nothing could be more on point! Flaxseeds have been consumed by humans for over 6,000 years. Flax seeds, also called linseeds, are tiny, shiny and nutty brown colored seeds that are the richest source of alpha-linolenic acid, a plant-based omega-3 fatty acid in the world. Flaxseeds are also the number one source of lignans in our diet. It is no wonder then that flaxseeds are considered as the world’s first cultivated superfood!
Flaxseeds improve digestion, reduce sugar cravings, improve cholesterol levels and heart health286, fight cancer,287 promote hormone health288 and aid weight loss289. The best part is that you don’t have to load your meal with flaxseeds; just a tablespoon is enough to meet your nutritional needs.
How Do Flaxseeds Burn Fat?
The ALA (Alpha-Linolenic Acid) omega-3 fatty acid found in flaxseed is extremely beneficial in burning bad fat290, so much so that inculcating flaxseed in your diet is highly recommended by dietitians and nutritionists. Flaxseed is also loaded with fiber which helps you reduce weight and stay in shape291. Adding a tablespoon of ground flaxseeds to your salads, soups, smoothies or cereal can give a great boost to your weight loss plan.
How Are Flaxseeds Consumed?
Flaxseeds come with a very hard covering, so if they are not chewed properly, they provide no benefit to the body. It is recommended that you soak the flaxseeds or grind it into powder before consuming it. Soaking and then sprouting flaxseeds eliminates the phytic acid, thereby increasing mineral absorption by the body.
There are many ways to include these “super seeds” into your daily diet. You can add them to your baked products such as whole-grain breads, cookies and muffins. You can add powdered flaxseeds to your smoothies, yogurt, porridge, shakes, dips, salads, soups, and your hot or cold breakfast cereal.
Additionally, you can make flaxseed oil at home with an oil presser and use it for a variety of things!
Nutrition Facts of Flaxseeds
If you’re anything like us, the first time you were exposed to Bram Stoker’s Count Dracula, you probably kept a sharp stake close and the garlic even closer, smell be damned! But evidently garlic is good for more than just warding off vampires, seeing as how it’s been used throughout history to aid in good health by the Greeks, Indians, and World War I soldiers alike! Widely used as a cooking ingredient in many cuisines around the world and belonging to the lily family, garlic is closely related to the onion, leek, chive and shallot. Garlic is composed of many individual cloves sheathed in a thin mauve or white papery skin. It is quite crunchy, fiery and pungent when raw, but when cooked, it becomes creamy and mellow.
Throughout history and till ate, garlic is used to prevent and treat several diseases292. It is believed that Hippocrates, the father of modern medicine, prescribed the use of garlic to treat several ailments such as respiratory problems293, poor digestion, fatigue and parasites294.
How Does Garlic Burn Fat?
Many people shy away from it because no one wants to suffer “garlic breath”, but garlic is an effective “fat buster.” It contains a sulfur compound called Allicin that not only has anti-bacterial qualities295, but also aids in reducing cholesterol and bad fats296. Garlic is a powerful detoxifying agent. It has diuretic properties that help in flushing out the toxins from the body297. Garlic also regulates the blood sugar level fluctuations in your body that cause food cravings and activate the fat storing hormones298. It boosts your metabolism and also eliminates fats from the cells.
How Is Garlic Consumed?
Garlic can be consumed in fresh (green or wet garlic) or dried form. Dried garlic is usually available in the market loose, in bunches or on plaited strings. The smaller the bulb of garlic, the stronger the flavor it has.
To get the maximum benefit out of garlic, crush the clove and let it sit in the open for 10 minutes before using it. The raw garlic must interact with the oxygen to form allicin, the compound that is responsible for the benefits of garlic.
Garlic is also used in a variety of foods and beverages. Various forms of garlic such as fresh garlic, garlic oil and garlic powder are used to add flavor to various foods including salads, vinaigrettes, marinades, sauces, meat and vegetable dishes. Garlic can be chopped, minced, sliced, crushed or even used whole to flavor dishes.
Nutrition Facts of Garlic
One of the healthiest foods around, ginger is just as amazing as its best friend, garlic. Often paired together, especially in the culinary world, ginger and garlic together in a dish can make one as happy as seeing Batman and Robin together. Since we’ve already extolled the virtues of garlic, let’s focus on ginger! Ginger root or ginger is native to Southeast Asia and is a common ingredient used in Indian and Asian cuisine, as a spice. However, it has a long history of medicinal use for relieving digestive problems299. Ginger belongs to the same family as turmeric, galangal and cardamom.
Ginger has a firm and striated texture and a pungent, hot and aromatic taste. Ginger is covered with a thick or thin brownish skin, and the color of the flesh of ginger varies from yellow, white and red.
Besides the immediate digestive-relief effect that ginger can have on the body300, consuming ginger daily has numerous long-term benefits ranging from improving skin quality301 to contributing to fat loss302. You can make this a part of your daily diet by adding pounded ginger in your morning tea.
How Does Ginger Burn Fat?
Ginger helps in digestion and keeps the digestive system active and healthy. It also acts as a natural appetite suppressant that staves off hunger and keeps you feeling satiated for a long time after you have eaten, thereby helping you lose weight303. Ginger is also considered a fat burner as it accelerates the body’s metabolism by encouraging fat burn, and keeps the belly fat away.
How Is Ginger Consumed?
Ginger can be consumed fresh, dried as a spice, powdered, as juice, or in an oil form.
You can add grated ginger to your fresh beverages such as lemonade and cane juice, or to your salads to spice it up. You can also use ginger in your savory recipes and vegetables, seafood and meat dishes, or pickle it in vinegar or sherry. Even better, ginger can be made into candy or ginger wine, ginger beer, ginger ale, or in your baking to make cookies, gingerbread, cakes, and crackers. You can also add fresh ginger to make yourself a cup of hot refreshing tea.
Nutrition Facts of Ginger
A cross between an orange and a pomelo, the grapefruit is a citrus fruit that was grown in the 18th century, acquiring the name “grapefruit” as these fruits grew in clusters like grapes. Grapefruit comes in varied hues such as white, yellow, pink or red and can taste acidic, sweet or even bitter. The largest grapefruit growing region in the world is Florida.
The grapefruit is low in calories and is full of nutrients. It is an excellent resource for vitamins A and C, folate, fiber, lycopene and choline. Grapefruit is known for its immunity boosting and antioxidant properties304. Consumption of grapefruit decreases the possibility of diabetes305, heart disease306 and obesity. It promotes overall health, increases energy and reduces weight.
How Does Grapefruit Burn Fat?
Grapefruit is acknowledged as a popular diet food as it is believed to boost weight loss307. Eating grapefruit can be very beneficial and help you lose those stubborn pounds. The compounds present in the fruit help in burning fat and stabilizing the insulin and blood-sugar levels308. Hence, it is touted as a “hunger-buster.”
How Is Grapefruit Consumed?
Grapefruit is best when eaten fresh. You can combine grapefruit with other fruits in a fruit salad. If you don’t have the time to eat an entire grapefruit, you can make fresh grapefruit juice for an on-the-go energy fix!
Nutrition Facts of Grapefruit
Grapes don’t need any introduction whatsoever. These fruits probably sparked your curiosity the first time you heard the story of “The Fox and the Grapes”! The history of grapes goes back to around 8,000 years ago when grapevines were cultivated in the Middle East. Grapes are actually berries that grow on vines in clusters and are very versatile fruits.
There are different varieties of grapes- table, raisin and wine grapes. Table grapes are usually larger in size with thin skins and are usually seedless. Wine grapes are smaller and have seeds and thick skins. Grapes also come in a variety of colors. While green, black and red are most common, you can also find grapes that are yellow, blue black, pink, purple and crimson.
Grapes are packed with antioxidants and nutrients that are very beneficial to health309. The high content of the phytonutrient, resveratrol, make grapes very good for heart health310. Consuming grapes can also help to prevent high blood pressure, cancer, constipation, diabetes and obesity311.
How Do Grapes Burn Fat?
Grapes contain moderate calories and are very suitable as weight loss foods. Studies show that the resveratrol contained in the grapes not only has antioxidant properties, but is also very good for weight loss312. It helps to burn energy in the body and boosts metabolism. Resveratrol also helps to regulate the insulin in the body313, which in turn controls the sugar fluctuations and keeps hunger pangs at bay314. The water and fiber content in the grapes also helps you feel full for longer periods of time and help you lose weight315.
How Are Grapes Consumed?
There are many ways that you can consume grapes. You can eat them by themselves or add them with other fruits and make a healthy fruit salad or fruit cocktail (minus the alcohol for better benefits!). You can make grape jelly, jam, juice, sorbets or add grapes to your cereals, yogurt or smoothies. Dried grapes or raisins can also be eaten as a healthy snack. You can also make grapes into wine. (This kind of alcohol, we like! But well within limit, of course.)
Nutrition Facts of Grapes
Beef is a nearly universal favorite, let’s face it. Who doesn’t love a juicy steak done to preference with a side of veggies and good ol’ mash? How could it get better than this? Well, we’ve got news for you. Say hello to grass-fed beef! Grass-fed beef comes from the cattle that eat only grass and other foraged foods. Unlike grain-fed animals, the focus is on providing the animals the closest thing to a natural diet. You know, sunlit grassy slopes, happy cows with bells around their necks munching on healthy green grass, the whole deal? Grass-fed beef is healthier and more flavorful; hence, it is becoming a very popular part of many diets. Though more expensive than other options, grass-fed beef is a more recommended option.
Grass-fed beef contains less fat. It has healthy omega-3 fatty acids316. It also contains conjugated linoleic acid that reduces the risk of heart disease and cancer317. Grass-fed beef is also rich in antioxidants, beta-carotene, and vitamin E.
How Does Grass-Fed Beef Burn Fat?
Grass-fed beef is rich in the amino acid leucine that helps to build muscle mass, which is required to burn the excess fat from your body. It also jumpstarts the process of building the muscle mass318. In addition, the omega-3 and conjugated linoleic acids present in the grass-fed beef helps to reduce the inflammation in your body that causes fat to be stored319.
How Is Grass-Fed Beef Consumed?
Grass-fed meat has lesser fat content and so it must be cooked on low heat for a longer time. You can grill, barbecue, roast, braise or stir fry grass-fed beef. You can include the grass-fed beef prepared in the above ways as part of other dishes, such as with a healthy salad or a serving of brown or black rice.
Nutrition facts of Grass-Fed Beef
Who wouldn’t want to be Greek, given the chance? One of the oldest civilizations, amazing sun and beaches, beautiful people, and the best part? In our opinion, Greek yogurt. Touted as a healthier version of regular yogurt, Greek yogurt has been gaining popularity around the world, and how! Packing a bigger protein punch, it also contains lesser sugar as compared to regular yogurt. Greek yogurt is made by removing the liquid whey and lactose that results in the thicker and richer texture, lesser sugar, carbohydrates and more proteins than ordinary yogurt.
A bowl of Greek yogurt can keep you fortified with vital nutrients such as protein, vitamin B12, potassium, iodine and calcium. It is packed with probiotics that keeps your digestive system healthy320. Greek yogurt helps to increase your metabolism, and at the same time, burn fat.
Greek yogurt is emerging as a popular substitute for foods like sour cream, cream cheese, and mayonnaise. It is such a healthy alternative, that it is slowly edging out ordinary yogurt and taking its place in everyone’s diet and kitchen.
How Does Greek Yogurt Burn Fat?
Greek yogurt is associated with weight loss. The protein in the yogurt fulfills the desire to consume extra food; it makes you feel energetic while reducing fat321. Greek yogurt is packed with iodine that is an essential element for proper thyroid functioning which in turn is essential for healthy metabolism322. An increase in iodine levels keeps the thyroid working efficiently that increases the body’s metabolism, leading to weight loss.
Greek yogurt also has high calcium content which is a key factor for overall health as well as weight loss323. Calcium regulates the body’s cortisol output. Elevated levels of cortisol can cause the body to store fat324. By including more calcium into your diet, you can partly limit the fat production in the body.
How Is Greek Yogurt Consumed?
Greek yogurt can be eaten plain or used to replace other unhealthy toppings such as sour cream and mayonnaise. You can replace oil and fats in your baking with Greek yogurt. You can enjoy your Greek yogurt and make delicious variations by adding fruits and nuts to it. Another alternative is making healthy smoothies and desserts using Greek yogurt.
Nutrition Facts of Greek Yogurt
Delicious and sweet green peas, also called garden peas, are vegetables consumed for their nutritious seeds. Peas are versatile legumes that are soft, sweet and green and are encased in green pods. Peas are grown throughout the world and consumed as part of various cuisines in their fresh, frozen as well as dried forms. As hard as we tried, we could find absolutely no blemish on the spotless records of these little guys!
Green peas are one of the most nutritious vegetables and are very rich in phytonutrients, antioxidants, soluble and insoluble fiber, vitamins and minerals. Eating green peas can help to build immunity, lower cholesterol levels in the blood, build healthy bones, and maintain healthy hair and skin325.
How Do Green Peas Burn Fat?
Green peas can be your new secret to weight loss. These mini “fat busters” are filled with phytonutrients, fiber and resistant starch. The resistant starch helps to lower the carb and calorie count and help you lose weight326. Green peas are low in calories, which makes them perfect food to include in your weight loss meal plan. In addition, the high fiber content in the green peas help to fill you up and keeps the food cravings away327.
How Are Green Peas Consumed?
You can eat green peas raw by themselves or add them to green salads or stir-fries. Even better, make delicious pea soup or stew!. You can also add peas to various dishes and recipes by sauteing, boiling, steaming, or stir-frying green peas. You can also roast the peas and eat them as a crunchy snack.
Nutrition Facts of Green Peas
Green tea has become very popular in recent years as the best antioxidant beverage. A lesser refined avatar of regular tea, it thus retains all its natural qualities. The remarkable properties of green tea make it quite the “celebrity” among the superfoods. It is recommended that you drink green tea regularly to refresh your body and mind. Also, if consumed on a regular basis, it will flush out the “bad” fat from your body very quickly328 and you can lose weight329. Green tea is also a rich source of minerals such as manganese, zinc, chromium and selenium.
How Does Green Tea Burn Fat?
Green Tea is a fantastic detoxifying agent and can help you lose those unwanted pounds. Green tea increases the fat and calorie metabolism in the body. It contains a natural phenol called “catechin” that has powerful antioxidant properties and triggers the release of fat from cells, which in turn increases the ability of the liver to turn the fat into energy330. This helps you reduce weight and stay fit.
How Is Green Tea Consumed?
For a refreshing cuppa, boil some water and add green tea leaves. Simmer for a few minutes on low flame, strain and enjoy. Alternatively, you can add green tea leaves or a tea bag to a mug of boiling water and let it steep for a while, strain and drink your cup of tea. It is recommended that you brew your own tea rather than opting for the sugar-filled bottled variety readily available in the market.
Nutrition Facts of Green Tea
“Hemp hearts”. Go on, indulge the little child in you and admit that something about those two words together makes you feel like we’re talking about soft toys or other snuggly things. Well, turns out there’s a lot more to love hemp hearts for than just their name (oh, and a very close relation to marijuana). Hemp hearts are versatile, tasty food that is also extremely nutritious. They are usually cold-processed from live, raw hemp seeds. The outer shell of the hemp seed is very hard, which is removed, leaving behind the nutty flavored, soft and creamy hemp heart.
Hemp hearts or shelled hemp seeds are the best and most concentrated source of vitamins, proteins, and “healthy” fats in nature. Hemp hearts are so full of nutrients that they are categorized as “superfoods” and deserve every bit of the tag, as they are very beneficial to health.
Hemp hearts are very rich in protein, omega-3 fatty acids, iron, vitamin E and gamma linoleic acid, which is a type of omega-6 fatty acid 331.It is very good for people suffering from diabetes, obesity, high blood pressure, chronic health problems, and high cholesterol332. Eating hemp hearts is also very good for the brain, skin333, joints, bone and heart health. Hemp hearts are one of the richest plant sources of protein and offers great benefits to vegetarians and athletes looking for healthy sources of protein.
How Do Hemp Hearts Burn Fat?
Hemp hearts are a nutritious source of plant protein, essential omega-3 and omega-6 fatty acids, and fiber, which makes it ideal “fat burning” food. They stabilize the blood sugar and also fill you up quickly, which makes you sated and in turn you eat less334. The omega-3 and omega-6 fatty acids help to reduce inflammation in the body335, which supports overall health and also helps to burn fat, especially around the belly336.
How Are Hemp Hearts Consumed?
Hemp hearts, the shelled variety, are consumed commonly. Hemp hearts can be eaten whole or toasted. They can also be cooked along with other foods and used in many recipes. You can add hemp hearts to your oatmeal, grains and cereals and also add them to your smoothies, yogurts, fruit salad and shakes. You can incorporate hemp hearts into your baking for a nutty boost or put them into your granola bars. You can also use hemp oil to make dressings and dips.
Nutrition Facts of Hemp Hearts
What’s not to love about herbs? From making your pizza taste better to keeping your house smelling good, herbs are quite the multi-taskers. Well, here’s one more reason to love herb- herbal tea! Herbal tea, or tisane, is any beverage prepared from decoction or infusion of herbs, leaves, seeds, roots, berries, spices or other plant material in hot water. These teas do not contain caffeine and are not “true teas” that are prepared from the cured leaves of the tea plant. Herbal teas can be consumed either hot or cold.
There are many types of herbal teas and they are believed to have several health benefits as well as medicinal properties337. Teas like thyme, ginger, peppermint, lemon verbena, elderflower, chamomile, hibiscus, and fennel to name a few, have therapeutic effects338. Herbal teas are usually consumed for their energizing and healing qualities and can help you relax339. They contain antioxidants that help to detoxify your system340. They also help in digestion apart from strengthening the immune system341.
How Does Herbal Tea Burn Fat?
Herbal tea also contains norepinephrine, a powerful antioxidant that breaks down fat cells for use by the body342. When taken in the mornings after a small exercise session, herbal teas can up the fat-burning metabolism considerably343. In addition, herbal teas also contain epigallocatechin gallate (EGCG), which are substances that immensely accelerate your metabolism344.
How Is Herbal Tea Consumed?
You can brew your favourite herbal tea by adding the tea to a cup of hot water and letting it steep for around 10 minutes. Alternatively, you can use tea bags that are readily available.
Nutrition Facts of Herbal Tea
Did you know that bees have been making honey for millions of years, with one honeycomb dating back 3 million years? Ever since the first flowers appeared 130 million years ago and bees evolved from wasps a few millions years later, honey has been continuously produced. These bees sure are some busy guys, performing their task with such single-minded focus. And all so we could reap the benefits, because what’s a world without honey, honey? A great natural sweetener, the sweetness of the honey is imparted by the glucose and monosaccharides fructose. Its distinctive flavor and health benefits are what makes it a popular ingredient that is preferred over sugar. The flavor and color of honey depends on the bees’ nectar source. Lighter colored honey has a mild flavor while darker honey usually has a more robust flavor.
Honey has been used by varied cultures around the world for the last 2,500 years. Because of its numerous health benefits, it is an important element of traditional medicines. The myriad benefits are what make honey, “Liquid Gold.” Sealed honey does not spoil and can be stored for even thousands of years, which is why the honey that was sealed up in ancient Egypt’s pharaohs’ tombs can still be drizzled over your whole wheat pancakes!
Honey is a rich source of protein, water, fiber, energy, sugar, vitamins including folate, niacin, riboflavin, vitamin C and B6, and minerals like calcium and iron. Honey has antioxidant properties that improve your immunity345. It also has antibacterial, antimicrobial, and antifungal properties346. Milk and honey are used as part of the beauty regimen in several countries as they are very good for the skin.
How Does Honey Burn Fat?
Honey has more calories than sugar, but when mixed with warm water, it helps to digest the fat stored in your body. Usually, fat lies as an unused resource in the body that adds weight and bulk. The honey mobilizes this stored fat. The fat is burned and provides energy for you to carry out your daily activities. You will not only lose weight but also keep obesity at bay347, 348.
Drinking lemon juice with a little honey first thing in the morning has good anti-cellulite properties and helps to increase your body’s metabolism349. Honey with cinnamon is also great for losing weight. Cinnamon regulates the blood sugar levels and metabolism of glucose350. Cinnamon combined with the metabolism capability of honey can give a powerful boost to your weight loss endeavors.
In the recent times, the hibernation diet has become very popular, which also links fructose rich honey to weight loss. It recommends taking 1-2 teaspoonful of honey by itself or as part of a warm beverage. This helps you to get a good night’s sleep as well as lose weight at the same time by fueling the liver, easing the stress hormones and speeding up the fat-burning metabolism which helps you shed pounds.
How Is Honey Consumed?
Honey is slightly sweeter than sugar, so you can get the same sweetness intensity by using lesser of it. Honey provides moisture to a variety of dishes and can extend the shelf life of baked goods. It acts as a binder and thickener for marinades, dressings, sauces and dips. You can add honey to your coffee or tea, on whole-wheat pancakes, in Greek yogurt, cereal or oatmeal. You can also use it as a natural spread over whole-grain toast.
Nutrition Facts of Honey
Imagine eating a meal without any sort of spice in it. Or imagine living on a diet of only sweet things. Let’s face it, however big your sweet tooth may be, there’s no way you could survive without spice in your food, or in your life, for that matter! After all, what’s life without a little spice, right? Well, we may not be able to do much about a bland life, but luckily, we have the perfect ingredient to at least ensure that your food isn’t spice-less- hot peppers! Available in varying shapes, sizes, colors and level of spice, these guys can add a spark to your favorite dish and are a common ingredient in several cuisines around the world. The compounds that give hot peppers their characteristic intensity are capsaicin and other chemicals called capsaicinoids.
Foods like jalapenos and habaneros are best known for making a dish hot. Several people worry that hot peppers might make them feel uncomfortable in the tummy, but studies show that when taken in moderation, they actually cleanse the stomach and keep you healthy351. Hot peppers are low in calories and packed with nutrients. They are rich sources of vitamins C and A, folic acid, potassium and fiber.
How Do Hot Peppers Burn Fat?
Hot peppers contain capsaicin, a component that has been proven to be effective in burning fat. Research has shown that the chemical can stop the accumulation of fats by the liver by increasing the rate of lipid breakdown and transforming them into energy352.
Capsaicin also boosts metabolism and stimulates the release of energy that helps in burning calories353. Capsaicin also controls the production of the thyroid hormone that controls dopamine and adrenaline, the hormones that regulate appetite. Hot peppers suppress appetite that helps in weight loss354.
How Are Hot Peppers Consumed?
Hot peppers can be used in fresh, frozen, dried, or canned forms. Fresh peppers can be used in dishes or they can be used by roasting or charring them to give your cooking a spicy punch. They are an important ingredient in many recipes in several cuisines. Dried chillies are often ground into powder or flakes and then used to spice up several dishes.
Nutrition Facts of Hot Peppers
One of the most recent rockstars to take the health world by storm, kale is a green leafy vegetable that belongs to the wild cabbage family like broccoli, cauliflower and collards. There are many varieties of kale – ornamental kale, curly kale and dinosaur kale, which differ in texture, taste and appearance. Kale can be found in markets all through the year, which is another reason why this particular veggie is shown so much love and has such a huge fan base.
Kale leaves have an earthy flavor and are low-calorie food. Kale is considered the king of all the super healthy greens that are available today and with excellent reason. It is one of the most nutritious and healthiest plant foods that exist. Kale is power-packed with beneficial compounds and is also known to have medicinal properties. Including kale in your diet plan can help to reduce heart disease355. It improves sugar levels and lowers the risk of blood pressure, asthma356 and cancer357.
How Does Kale Burn Fat?
In recent years, kale has become incredibly popular in not just fat-burning food diets but also in detox diets. Shunned by people for several years, kale is now celebrated as a natural fat-burner because of its healthy fats, high fiber and richness in calcium. Kale, which is packed with essential vitamins, helps a great deal in keeping your stomach healthy and the fiber content in the kale gives you a feeling of fullness for long durations358, making it an essential item in your fat-loss diet.
How Is Kale Consumed?
You can braise, boil or sauté kale and use it in your recipes, such as in soups or casseroles. If you are using raw kale in your salads, it is a good idea to scrunch it in your hands as this helps to breakdown the cellulose and frees up the nutrients for easy absorption. You can your bag of Lays and bake kale in the oven with seasoning to make delicious chips that can be eaten as a healthy, crunchy snack. You can include kale in sandwiches, juices, smoothies or just use it as a garnish.
Nutrition Facts of Kale
Fermented things have oddly always been a favorite amongst the human population. Just look at the kind of popularity fermented barley and grapes (also known as beer and wine) enjoy! Our collective love for fermented things has now spilled over to the health world, and kefir is one such hot fermented favorite! A fermented milk-based drink made by adding kefir grain (which is a yeast or bacterial fermentation starter), Kefir originated in the north Caucasus Mountains. Traditionally, kefir was made in skin bags that were hung near a doorway.
The refreshing and sharp flavor of kefir is similar to drinking yoghurt and it contains beneficial yeast and probiotic bacteria. These make kefir a drink with several health benefits359. Kefir is packed with valuable minerals and vitamins and complete proteins. Kefir can be made from any type of milk – goat, sheep, cow, rice, coconut or soy.
How Does Kefir Burn Fat?
Kefir can be a part of any effective weight loss diet. Kefir promotes healthy bowel movement, reduces gas and also helps in flushing out toxins from the body360. It also helps to reduce food cravings and aids the body to feel balanced and nourished361. Kefir contains conjugated linoleic acid or CLA, a fatty acid that helps to reduce body fat362. CLA supports the proper metabolic function of the body and helps the glucose enter the muscle cells and prevent the sugars from being converted to fat in the body.
Increased consumption of kefir is usually associated with lower body fat, smaller waist circumference and lower BMI. This is because of the high protein content in kefir that not only boosts energy expenditure but also helps you feel full long after eating363.
How Is Kefir Consumed?
Kefir is a yoghurt-like, creamy textured smoothie that you can drink straight from the bottle. You can add fruit or granola in the kefir to make interesting, deliciously healthy versions, or blend it with smoothies. Kefir contains lactobacilli bacteria, so it can be used to make sourdough bread, replace dairy in baking or beused as substitute for sour cream. Kefir can be used too instead of milk in cereals and milkshakes, especially by those who are lactose intolerant.
Nutrition Facts of Kefir
A few decades go, the Western world probably couldn’t have imagined allowing slimy seaweed in any form anywhere close to their mouth. Wet and icky, who’d have thought seaweed would turn out to be so nutritious? Well, thanks to the Japanese and sushi, people are slowly realizing just how good for health seaweed can be. Kelp, also known as brown algae, is a kind of seaweed that grows in shallow, nutrient-rich saltwater and usually forms thick colonies underwater. Commonly consumed in China and Japan, kelp flourishes in sunlight and absorbs the nutrients and minerals from the water around it. Kelp is believed to have many health benefits as it is packed with loads of nutrients, earning it the much-coveted “superfood” tag. It is a natural source of antioxidants, vitamins, trace elements, enzymes and minerals. It is also a rich source of iodine.
Kelp contains vitamins that are required for metabolism and provides the body with energy. It also promotes blood vessel health, strong bones and normal muscle function364. The iodine in the kelp helps to stimulate the thyroid gland365.
How Does Kelp Burn Fat?
Kelp creates thyroid hormones in your body366 which is required to regulate the metabolic rate and thereby helps your body to burn fat367. Kelp also contains many minerals that assists in relieving water retention and breaks down belly fat. The presence of alginate, a natural fiber, also stops the fat absorption by your stomach368.
Studies show that when combined with pomegranate oil, the fucoxanthin, a compound present in kelp aid weight loss in obese patients369.
How Is Kelp Consumed?
Kelp produces a compound called sodium alginate that is used as a thickener. Kelp can be consumed in its raw or cooked form, and is also available in the powdered form or in the form of supplements. Kelp comes in a tablet form too and can be used to make tea.
Kelp can be used in flavoring soups, juices, broths and stews. Usually, the transparent sheets of kelp are used as an edible wrap for dishes such as sushi. You can also use dried kelp flakes as seasoning.
Nutrition Facts of Kelp
Considering how New Zealand is all about the kiwis, you’d think that’s where this fruit comes from. However, did you know that the kiwi is native to China and is also known as the Chinese gooseberry? The fruit has an interesting history as to why it was named kiwi. When the fruit was imported from New Zealand to the US, the dealer importing the fruit renamed the Chinese gooseberry to kiwi because of its resemblance to the fuzzy brown national bird of New Zealand, the Kiwi.
An oval fruit that has a fibrous, brown skin, the flesh of the kiwi is emerald green or golden yellow with rows of tiny seeds. Kiwis are sweet and soft-textured fruits with a unique flavor.
Kiwis are very high in nutrition and low in calories. Kiwis are loaded with vitamin C, which is why you should eat one for breakfast. Kiwis are great for protein digestion370, fat blocking, relief from constipation371 and sleep disorders372.
How Does Kiwi Burn Fat?
Kiwis are low in calories and fiber-rich, which keeps you full for longer and help you lose weight373. Power packed with vitamins and minerals, especially vitamin C, kiwi is a slimming food and can work wonders when eaten on an empty stomach. An additional bonus, kiwi is delicious too!
How Is Kiwi Consumed?
You can eat kiwi by itself after removing the skin or along with other fruits or in yogurt. You can also use kiwi to make a fruit cocktail, juice or smoothie. Additionally, you can use kiwis to make healthy baked products, with meat or even use it as a garnish.
Nutrition Facts of Kiwi
Leeks have been existence since antiquity and it is believed that Roman Emperor Nero ate leeks every day to make his voice stronger. Now, leeks are a very important part of European cuisine and are grown in many countries across Europe. Leeks are related to onions, garlic, scallions and shallots. They have a very small bulb and a long white cylindrical stalk that has layers which flow into green, flat leaves. It is the white portion of the leeks that is consumed, the leaves are mostly discarded. Leeks have a sweet and fragrant flavor.
Leeks are rich in flavonoids that are concentrated in the bulb and lower leaf portions. These help to cleanse the body and fight inflammation. Leeks are very low in calories which makes them great diet food. Leeks are very rich in soluble and insoluble fiber which help in bowel movement and keeping the digestive system healthy. Leeks are also a valuable resource of vitamins and minerals including folic acid, iron, zinc, potassium and magnesium.
How Do Leeks Burn Fat?
Leeks are very high in potassium and vitamin C which help to reduce weight accumulated around the stomach due to water retention. The high fiber content of leeks helps to reduce cholesterol and also aids weight loss.
How Are Leeks Consumed?
Leeks are versatile and can be included in many recipes. Two very famous soups the crème vichyssoise from France and cock-a-leekie from Scotland are made from leeks. You can add leeks to your salads and also use leeks in broths, casseroles, tarts, pies, and stews. Braised leeks with other ingredients can be eaten as a side dish with poultry, meat or fish. Leeks can be steamed or pan-fried.
Nutrition Facts of Leeks
Till around the 10th century, lemon plants were used as decoration. However later, citrus fruits like lemon became indispensable for their ability to prevent scurvy.
Lemon water is quite inexpensive to make and is simply the juice of lemons mixed with water. It is packed with vitamin C and helps in digestion and keeps the skin glowing along with helping you lose weight. One cup of fresh lemon juice provides a whopping 187 percent of your daily recommended serving of vitamin C. Lemon juice is also full of minerals such as potassium, copper and magnesium.
Lemon water is a very popular morning beverage and it can help to improve your energy levels, mood, metabolic health and immune system.
How Does Lemon Water Burn Fat?
Consuming lemon water regularly can help you lose weight. This is because of the fiber, pectin, contained in the lemons. Pectin keeps you feeling full and helps you fight hunger cravings.
Also, drinking lemon water makes you feel fuller and cut down on unnecessary calories. It helps to keep your metabolism up and running efficiently. The lemon peel contains D-limonene, an antioxidant that helps to flush the toxins from the body, activates sluggish bowels, and removes the fat from the body keeping your stomach tight and toned.
How Is Lemon Water Consumed?
You can make lemon water simply by mixing lemon juice and water. You can add an interesting twist to your lemon water by adding mint leaf, lemon rind etc. Lemon water can be drunk either hot or cold.
Nutrition Facts of Lemon Water
Lemongrass also called cymbopogon or fever grass, is a tropical plant with thin long leaves and is native to many Asian countries. As the name suggests, lemongrass smells similar to lemon but has a sweeter and milder taste. Lemongrass is used in a variety of Asian cuisines as a flavouring agent. It provides a fresh green color to the cuisine and enriches it with its antimicrobial and medicinal properties. Lemongrass is also used as a pesticide and preservative. It is often used to keep mosquitoes away.
Lemongrass is a rich source of vitamins C and A, folic acid, magnesium, folate, copper, zinc, iron, potassium, calcium, phosphorous and manganese. It has many medicinal properties and is used as a remedy for many ailments. It has analgesic, antidepressant, antiseptic, antibacterial, anti-inflammatory, antifungal, astringent, sedative, diuretic and anti-cancer properties.
How Does Lemongrass Burn Fat?
Lemongrass’ diuretic properties help to flush out the toxins from your body. Lemongrass is believed to have anti-inflammatory effect on the digestive system. It also helps the body in helping to get rid of excess fat. Drinking lemongrass tea contributes to very few calories to your overall calorie intake and a cup of lemongrass tea before meals can help to fill you up and thus you eat less and can lose weight in the long run.
How Is Lemongrass Consumed?
Lemongrass is used a culinary herb in many cuisines. It can be used fresh or in the dried and powdered form. You can use lemongrass in teas, soups and curries. It can also be used with poultry, beef and seafood.
Lemongrass tea is commonly used in home remedies for various ailments. You can brew lemongrass tea by adding a teaspoon of fresh or dried lemongrass to a cup of hot water and steeping it for 10 minutes. You can then strain this and drink the refreshing tea. You can also use ready-made lemongrass tea bags to make the tea.
Nutrition Facts of Lemongrass
It is believed that lentils have been consumed by humans since prehistoric times and are one of the first foods to ever be cultivated. Lentils originated in central Asia. Traditionally, lentils have been eaten with grains such as wheat and barley. Today, leading producers of lentils include Turkey, India, Canada, Syria and China.
Lentils are legumes and grow in pods. They are brown, orange or green legumes that are labeled as one of the healthiest foods you can eat. Lentils are quick and easy to prepare and readily absorb the other foods and seasonings. They are available whole or split into halves. They are high in nutritional value and are readily available all year round.
Lentils have an enormous amount of protein and fiber. Grains such as lentils also help in processing carbohydrates effectively and keep your cholesterol under check. Lentils are also loaded with 7 essential minerals, B vitamins and protein. Vegetarians vouch for lentils’ nutritive value and they are very popular as a health food to indirectly reduce weight.
How Do Lentils Burn Fat?
While lentils do not directly contribute to burning fat, they are a storehouse of essential nutrients that make them very diet-friendly for people looking to combine them with other natural fat burners.
How Are Lentils Consumed?
Lentils are usually eaten after they are boiled. Lentils can also be pre-cooked and stored in the refrigerator for use later on. Lentils can be used in place of beans in any recipe.
You can use lentils to make soups, casseroles and broths. They can be used in a warm or cold salad. You can also eat lentils as a side dish or with rice or meat. You can also make lentils into a dip by mashing cooked lentils. Lentils can be used to make sweets.
Nutrition Facts of Lentils
Lettuce is a leafy vegetable and belongs to the thistle and daisy family. It was first cultivated by Egyptians, today, it is found in kitchens all around the world. Lettuce was initially grown for its seeds which were used to produce oil, later it was used as a food plant for its succulent leaves. The Chinese believe that lettuce brings good luck and eat it on special occasions. There are five types of lettuce – leaf, butterhead, romaine or cos, crisphead, and stem or asparagus lettuce. Lettuce is a wonderful source of vitamin A and K, folate and iron.
How Does Lettuce Burn Fat?
Lettuce is usually one of the first foods that you think about when going on a diet. Green leaf lettuce, red leaf lettuce and romaine are all good choices to include in your weight-loss diet plan. Lettuce is very low in calories and you can eat plenty of lettuce without piling on the calories. Lettuce has high water content and fiber that fills you up and helps you feel full for longer periods of time.
How Is Lettuce Consumed?
Lettuce can be grilled or stir-fried but it is mostly eaten raw. You can add lettuce to your salads, soups, wraps, sandwiches, burgers, etc.
Nutrition Facts of Lettuce
Liquorice root, also known as sweet root is an ingredient used to flavor foods, beverages, tobacco and candies. Liquorice root was used by early Egyptians in their tea as a cure for many ailments. Liquorice is a white and purple flowering plant that is native to Asia and Europe. The liquorice root is long, round, tough and fibrous. It is grey on the outside with yellow flesh.
Liquorice is very sweet, in fact around 50 times sweeter than cane sugar and this is due to the presence of the compound called glycyrrhizin. Liquorice also contains antioxidants, protein, sugar, B vitamins and vitamin E. The liquorice root is very beneficial and used in the treatment of colds, cough and other bronchial problems. It is also used to cure various digestive troubles, skin disorders and prostate cancer.
How Does Liquorice Burn Fat?
Liquorice helps to increase your metabolic rate and burn more fat in the body. The flavonoids in the liquorice reduce excessive accumulation of fat in the body. Studies show that the glycyrrhetinic acid present in the liquorice can be effective to decrease unwanted fat deposits from specific areas of the body. Chewing on liquorice root may help to reduce sugar cravings and therefore help in weight loss.
How Is Liquorice Consumed?
Liquorice is available in stores as unpeeled or peeled dried roots. They are also available as tea, tablets, liquid extracts and capsules. You can either take the liquorice supplements or you can make tea by boiling the liquorice root in water for a few minutes and then consuming the same.
Nutrition Facts of Liquorice
Low-Fat Dairy Products
You must include dairy products like milk, yogurt and cheese in your diet as they are packed with vital nutrients. Dairy products are good sources of protein, zinc, vitamin B and most importantly calcium that is essential to building strong and healthy teeth and bones. Dairy products reduce the risk of developing osteoporosis and other bone diseases. Besides this, low-fat dairy products are also considered as very good fat burning foods.
How Do Low-Fat Dairy Products Burn Fat?
Low-fat dairy products are very rich in vitamin D and calcium that help to break down the body fat, burn it and at the same time build muscle, thereby helping you lose weight.
Research reveals that low-fat dairy products may actually aid in weight loss and studies show that people who consume dairy products are likely to be slimmer than those who don’t. Most of the weight lost is from the waist which not only makes you look slimmer but also reduces the risk of type-2 diabetes and heart disease.
How Are Low-Fat Dairy Products Consumed?
Today there are many low fat dairy products available in the market. You can opt for skimmed or semi-skimmed milk and low fat yogurt. There is no need to omit cheese from your diet completely. You can choose reduced fattening cheese such as cheddar, Edam, feta and goat’s cheese. Cottage cheese is also a very good option as it is much lower than other types of cheese in both fat as well as calorie content.
You can eat up to 3 servings of low-fat dairy per day such as 1 glass of skimmed milk, 1 small cup of low-fat yogurt and a matchbox-sized piece of low-fat cheese.
Nutrition Facts of Low-Fat Dairy Products (Low-Fat Milk)
A torpedo shaped fish with a slender base and forked tail, mackerel is an oily fish that is consumed worldwide. These fish, that can live up to 25 years in the wild (something that more than half of the characters on Game of Thrones couldn’t manage), mackerel is a carnivorous fish and feeds on smaller fish, plankton, molluscs, and crustaceans. Found in tropical and temperate seas, it belongs to the Scombridae family and is a rich source of omega-3 fatty acids.
Mackerel has a slightly salty and creamy-textured meat. It is rich in omega-3 fatty acids that help to reduce total cholesterol in the blood, thereby helping to reduce certain cancers and risk of heart disease376 and improves eye and brain health377. Mackerel is a good source of vitamins and essential minerals including zinc, iron, selenium and iodine, and is low in calories and saturated fat.
How Does Mackerel Burn Fat?
Eating mackerel not only improves your health but also aids to shed a few pounds. Research shows that fish oil can cause fat to “melt away”. It was discovered that the omega-3 fats contained in the fish oil converted the “bad” fats to healthy ones and helped to burn calories378. It also helps to tone down the tummy379 and also helps to regulate the body’s metabolism380 which in turn helps to decrease blood sugar381.
How Is Mackerel Consumed?
Mackerel spoils easily and should be consumed quickly, or cured or preserved. Mackerel is often smoked or peppered and then sold. Mackerel can be baked, grilled, pan-fried, stir-fried or boiled. You can use it make any stew, soup or broth. You can also make fish cakes or croquettes using mackerel, or make delicious dips or spreads with mackerel and other ingredients.
Nutrition Facts of Mackerel
We’re no strangers to mint. The goodness of mint pervades most products available on supermarket shelves, whether breath-fresheners, chewing gum, candy, toothpaste, cigarettes, colognes or chocolates! A very popular, aromatic herb native to Asia and Europe, mint is used for its aromatic, culinary and medicinal benefits. Ancient Romans and Greeks used mint for its medicinal properties to reduce pain and for digestion. Today, mint is used to treat nausea382, depression, fatigue, headache383, asthma, digestive problems384, and skin problems385. Mint has the highest antioxidant properties amongst all natural foods and has vitamins, minerals and other beneficial nutrients too.
How Does Mint Burn Fat?
Mint can be your weapon for weight loss. It stimulates the enzymes in the body that aid in digestion to absorb nutrients from the food and turn the fat in the body into expendable energy386. Mint is also an appetite suppressant and it keeps away hunger cravings too387. Mint also helps in decreasing belly fat by removing the additional fat from the gall bladder388.
How Is Mint Consumed?
Mint can be used in both its fresh as well as dried forms. You can add mint to flavor any dish or beverage, but keep in mind that mint is usually added at the end of the cook to preserve its flavor, texture and aroma. You can use mint to flavor various meat and vegetable dishes, pilafs, soups, chutneys, and salads. You can add a sprig of mint to a glass of cold water for a delicious drink. You can add mint leaves to boiling water and let it steep for a refreshing and relaxing cup of herbal tea.
Nutrition Facts of Mint
It’s evident the ancient Greeks and Romans were highly intelligent. Apart from well-planned cities, well-run governments, the modern Olympics and some great food, they also thought that humans should ingest fungi for good health. And if they hadn’t, where would we be without mushrooms today? These fleshy and edible macrofungi that are consumed for their nutritional value have not just been known for their taste, but have also been known for their medicinal properties.
Today, mushrooms come in a wide range of varieties that may either be cultivated or harvested wild. The sizes and shapes of mushrooms vary according to the variety and there are many colors of mushrooms, from white to black and many colors in between. The flavors of mushrooms also range from bland and rich to nutty and earthy. Exotic wild mushrooms such as enoki, shitake, wood ear, chanterelle and puffball are very popular. The readily available cultivated mushrooms are white in color and are called button mushrooms. They have a mild earthy flavor and are available all year round.
Often categorized as a vegetable, mushrooms are a good source of vital nutrients such as selenium, potassium, riboflavin, vitamin D, and niacin. Mushrooms are also fat-free, low in calories, gluten-free, cholesterol-free and have low sodium content. Apart from being nutrient-dense, mushrooms have a powerful flavor enhancer, glutamic acid that lends wonderful flavor to foods. Cooked mushrooms are a rich source of protein. Mushrooms are loaded with beneficial nutrients that contribute to overall health and well-being389.
How Do Mushrooms Burn Fat?
Mushrooms are very low in calories and have almost no sugar or fat. Portobello mushrooms in particular can help to reduce weight by regulating blood sugar levels392. This aids in losing weight and providing energy to exercise longer.
How Are Mushrooms Consumed?
As there are many poisonous varieties of mushrooms, it is very important to know which species are edible and which are not meant for consumption. Mushrooms may also cause allergic reactions or food poisoning. So you must be very careful about what you are eating. You must look for firm and evenly colored mushrooms with tightly closed caps.
Mushrooms are great when eaten raw in salads or they can be cooked. You must not soak mushrooms as they will absorb the water and turn mushy. Mushrooms are available in canned, frozen, and freeze-dried forms.
Nutrition Facts of Mushrooms
We know that hot dogs and “Subway” subs are incomplete without a generous helping of mustard sauce. But how much do we know about the humble seeds these delicious condiments come from? Mustard seeds originate from the mustard plant and are related to broccoli, cabbage and Brussels sprouts. The three varieties of mustard seeds that are commonly used are black mustard (which has a very pungent taste), white mustard (that are yellow in color, mild in taste and used in making American yellow mustard), and brown mustard (that has an acrid pungent taste and is used to make Dijon mustard).
Mustard is a very common and popular spice that is found in most kitchens. It adds a spicy, aromatic rustic fragrance and taste to all your dishes.Very high in minerals, vitamins and other valuable nutrients, mustard seeds are beneficial to health and can provide relief from muscular aches and pains, skin problems and respiratory disorders393. They are also help to reduce the risk of diabetes394, cancer395 and help in detoxifying the body.
How Do Mustard Seeds Burn Fat?
Mustard is a thermogenic herb that aids in weight loss396. It boosts the body’s metabolism by 25 percent. The allyl isothiocyanates present in the mustard are phytochemicals that gives mustard its characteristic pungent flavor and helps to burn away the belly fat397.
How Are Mustard Seeds Consumed?
Mustard seeds are available whole or as a ground powder. You can use mustard seeds for tempering dishes or to enhance the taste of meat and seafood dishes. Mustard powder can also be used in pickles and in chutneys. You can also add mustard seeds to your salad dressings or dips.
Nutrition Facts of Mustard Seeds
Nigella sativa (no, they are not named for Nigella Lawson!), black seeds or black cumin has been used for over 3,000 years, and is native to southwest and south Asia. These seeds are widely used in Middle Eastern and Indian cuisine as a spice, and have a mild and nutty onion-like flavor.
Nigella seeds have been used since ancient times as medicine as they possess healing qualities. They have antioxidant properties and help to reduce inflammation398, boosts metabolism and keeps the respiratory, digestive and circulatory systems healthy399. Nigella seeds contain 8 essential fatty acids and 32 compounds that make it very beneficial to health.
How Do Nigella Seeds Burn Fat?
Nigella seeds are great to reduce weight around the belly. They are very rich in fiber that promotes satiety and helps you feel full400. The enzyme “nigellone” present in the nigella seeds play a very important role in controlling obesity. This enzyme aids to break the fat cells in the body and also suppresses fat accumulation401.
Crush 4-5 nigella seeds and add the powder to warm water. Adding a spoonful of honey and juice of half a lemon to this helps to flush out the wastes accumulated in the stomach and reducing belly fat.
How Are Nigella Seeds Consumed?
Nigella seeds are used as a condiment in Indian and Middle Eastern dishes and flatbreads. Lightly roasting the nigella seeds help to bring out more flavor. You can use these dry roasted seeds to add flavor to salads, poultry dishes, vegetables, curries, and pulses.
Nutrition Facts of Nigella Seeds
Oats have been grown for around 2,000 years in several regions around the world. The oat grains are de-husked, heated and then cooled. The process of heating produces the nutty flavor in the oats. Oatmeal is made of oat groats or oat grains that have been crushed, ground, rolled or steel-cut. Ground oats are also called white oats and steel-cut oats are commonly called coarse oatmeal or Irish oatmeal. The term “oatmeal” is usually used for oat porridge. Today, oatmeal is consumed very commonly in homes all over the world and is regarded as a very healthy and nutritious meal.
Oatmeal packs a serious nutritional punch. Oats are high in fiber and very easily digested, that makes it a fantastic substitute for white rice or processed wheat. It is an enriching and satisfying way to start your day. A hot bowl of oatmeal can give you energy and strength to last you through the day.
How Do Oats Help To Lose Weight?
A breakfast of oatmeal with warm milk is the breakfast of fat loss champions, and adding two spoons of strawberries will make your oatmeal sweet without the need for any sugar. Oatmeal is a wonderful source of fiber and eating a bowl of oatmeal at the start of your day will help you feel full for a long time.
How Are Oats Consumed?
A warm bowl of creamy oatmeal is a great way to start your day. You can also add fruits to your oatmeal to make it healthier. You can also blend the oatmeal with fruits into a smoothie. Oatmeal can also be used as a thickening agent in meat and vegetable soups.
You can eat rolled oats in the form of muesli or you can cook it with water to make it into porridge. You can also use rolled oats in making cookies and oatcakes. Oats are the main ingredient in granola bars and breakfast cereals. You can use oat flour in baking to make your bread, muffins etc.
Nutrition Facts of Oats
It is almost next to impossible to imagine any kitchen or any kind of cooking without the pungent flavors and smells of onions. While onions can make you cry they also fill your taste buds with delight. These underground bulbs are considered valuable all over the world for the flavor they add to savory dishes. The word onion originates from the Latin word unio, which means one or single, as the onion plant produces one single bulb.
There are many varieties of onions that are available. Storage onions have a more pungent flavor and are usually available in yellow, white and red colors. The yellow onion is the most common variety and has a strong pungent taste. The red onions are milder with purple skin and reddish flesh. Shallots are small and delicate and form an important part of French cuisine; they are the sub-species of onions. Spring onions are immature onions that have long green leaves and are used in salads. They have a mild, sweet taste.
When chopped, onions produce a sulphur-rich, volatile oil that makes your eyes water. Onions not only have culinary uses, but are also known for their therapeutic and medicinal properties. Onions were eaten by Emperor Nero as a cure for colds.
Onion contains vitamins A, C, B6 and E, folic acid, natural sugars, minerals such as potassium, sodium, iron and also dietary fiber. Onions have cardiovascular benefits and help to reduce blood pressure and cholesterol levels in the blood and also control blood glucose. They also contain the flavonoid, quercetin that may help to keep colon cancer away.
How Do Onions Burn Fat?
Onions are a good source of the antioxidant, quercetin, which is believed to help in burning calories while reducing inflammation in the body. The fiber in the onion helps you feel full for longer and therefore help to control weight. Eating onion helps to promote bowel movement and also acts as a natural fat blocker and helps you shed unwanted pounds.
How Is Onion Consumed?
Onion is used widely in many dishes around the world. It is the most common ingredient in the kitchen. You can consume onions raw or you can sauté, bake, fry, braise, roast, steam or boil onions and add it to many dishes and recipes. You can use onion to make chutney or pickle it in vinegar. Onions are used as a thickening agent for curries and gravies. They can also be used as a base for soups, pastas, sauces and stews. You can also use the onions to make crispy onion rings that can be eaten as a snack.
Nutrition Facts of Onion
Oranges are citrus fruits and are related to the lemon, grapefruit, tangerine and pomelo. In fact, oranges are modified berries with a tough and leathery rind. The orange peel contains many oil glands that are volatile. The flesh of the orange is divided into segments. The segments are the juicy, fleshy part of the fruit that is usually eaten.
Juicy and sweet oranges make a healthy and delicious snack. Oranges are considered to be extremely good for health as an entire orange contains a mere 85 calories and has no cholesterol, sodium or fat. An orange has over 170 phytochemicals and over 60 flavonoids that have antioxidant and anti-inflammatory properties. Oranges also have a very high vitamin C content.
Oranges help to boost your immunity and improve the skin. They also help to keep the heart healthy and improve cholesterol levels. Oranges help to reduce the risk of ulcers, arthritis, kidney stones, respiratory diseases and even cancer.
How Do Oranges Burn Fat?
Oranges have very high fiber content that aids in digestion and is very good for weight loss. The fiber helps to regulate your blood glucose levels and in addition they are low-calorie. Oranges have very low fat content, they are nutrient-rich, and have a low glycemic index which makes them ideal food to protect you against obesity.
How Are Oranges Consumed?
Orange sections can be eaten fresh or combined with other fruits in a fruit salad. There is nothing better than a glass of refreshing fresh orange juice in the morning. Oranges can be used to make desserts, jellies, jams, marmalades, etc. The peel of oranges (zest) is popularly used as a flavouring agent. Dried orange leaves and blossoms can be used to flavor teas.
Nutrition Facts of Oranges
Organic Apple Cider Vinegar
Apple cider vinegar, also known as ACV, is a type of vinegar made by pressing apples and extracting the liquid. Yeast and bacteria are added to the extracted liquid and the sugars ferment into alcohol. The alcohol is then converted into vinegar by using acetobacter (acetic acid bacteria). Apple cider vinegar is pale amber in color. Organic or unpasteurized apple cider vinegar contains mother of vinegar that has a cobweb-like appearance and makes the vinegar look a little coagulated.
Apple cider vinegar has been used as folk remedy for a long time; however, it became popular in the 50s. Now, it is revered as a health tonic and claims are that it can cure anything from diabetes to warts. Organic apple cider vinegar has a wide range of uses – from health to beauty.
How Does Organic Apple Cider Vinegar Burn Fat?
Organic apple cider vinegar can help you reduce excess weight. The enzymes present in the vinegar aids in stimulating the digestive system and make it function quickly and efficiently. The enzymes help in digesting food and regulate your blood sugar levels, which in turn helps in suppressing your appetite and food cravings. Organic apple cider vinegar’s acidic properties boost the metabolism of your body and increase the rate at which your body burns the carbohydrates, which in turn leads to weight loss.
Gradual and effective weight loss results make organic apple cider vinegar one of the best organic foods to shed those unwanted pounds.
How Is Organic Apple Cider Vinegar Consumed?
Organic apple cider vinegar should not be consumed directly. It is recommended that you add 1-2 tablespoons of vinegar with some water and drink it before every meal. Organic apple cider vinegar can also be used in salad dressing, vinaigrettes, chutneys, marinades, and food preservatives.
Nutrition Facts of Organic Apple Cider Vinegar
Ostrich meat is considered a healthier choice when compared to eating other meat. Due to its great taste, nutrition and ease and versatility in cooking, ostrich meat has found its way into the menu of many restaurants around the world. However, even today it is considered as an exotic meat. It is a better alternative to beef and lamb and is the healthiest red meat available. It is similar to beef in appearance, taste and texture. The meat of the ostrich is deep dark red in color because of the high iron content. The best part is that it has no fat content and is very lean. It also has lesser cholesterol and calories when compared to other meats.
The ideal PH level in ostrich meat helps to fight against E-coli and salmonella. If you are into muscle building, then ostrich meat is ideal for you, as it is packed with natural creatine, protein, phosphorous, iron and potassium. In the health conscious world today, ostrich meat has become a very popular meat and part of a healthy balanced diet.
How Does Ostrich Burn Fat?
Ostrich meat is technically red meat but it has fat content that is lesser than chicken or turkey. Four ounces of ostrich meat patty has almost 30 grams of muscle building nutrient and just 6 grams of fat. This exotic meat can help to erode the fat from your midsection, as ostrich meat contains around 55 mg of choline, an essential nutrient for fat loss.
How Is Ostrich Consumed?
Ostrich meat is available in many forms – ground and as steaks. Ostrich meat can be cooked in the same way as chicken, turkey or pork. However, since ostrich meat has very low fat content, it cooks faster than other meats. So it must not be overcooked or it will turn dry. Ostrich meat can also be eaten in its raw, uncooked form as carpaccio or sushi. You must ensure that you thaw frozen ostrich meat before cooking it so that its health benefits are retained.
Tender cuts of ostrich meats can be grilled, broiled or fried. Medium-tender cuts can be poached or braised. All cuts can be cured, roasted or stir fried. Leg meat is usually processed or ground.
Nutrition Facts of Ostrich
Oysters are molluscs that are consumed as a delicacy the world over. They have an irregularly shaped shell that encloses a soft body inside. Oysters have been part of the human diet for the last 700 years. There are many types of oysters. True oysters belong to the Ostreidae family. Edible oysters also belong to this family. Pearl oysters are the oysters that create pearls. And there are some bivalve molluscs that are also called oysters due to their taste, which is similar to oysters or have pearls in them.
Oysters are an excellent source of many nutrients such as iron, zinc, calcium, selenium and vitamin A and B. They are a rich source of protein and are low in food energy. Oysters are also a great source of antioxidants, “good” cholesterol, omega-3 fatty acids and water. These are some reasons why oysters are advantageous when added to your diet plan. Traditionally, oysters are considered to be an aphrodisiac.
Oysters aid in boosting metabolic activity, increasing tissue repair and growth, lowering cholesterol levels and blood pressure, improving immunity, promoting healthy growth, and helping in weight loss.
How Do Oysters Burn Fat?
Oysters are very nutrient-dense with the lowest calories. This means that people trying to lose weight can get the nutrients required, without adding too much weight. When compared to an equal serving of chicken, oysters have almost half the calories. Also, oysters are the best source of zinc that works along with the hormone leptin to regulate and suppress appetite, which in turn keeps your weight down.
How Are Oysters Consumed?
Oysters can be eaten in many ways – on the half shell, raw, smoked, baked, boiled, fried, roasted, canned, stewed, pickled, broiled, or steamed. They can also be used in a variety of drinks.
Nutrition Facts of Oysters
Papaya is native to Central America and was brought to other parts of the world by Spanish and Portuguese travellers. Once considered exotic, now papayas are quite common and can be found in markets all year round. Today, the United States, Puerto Rico and Mexico are the largest producers of papayas.
Papayas are spherical shaped fruits with a rich orange or yellow flesh. The inner cavity has black seeds that are encapsulated in a jelly-like substance. Papaya is a deliciously sweet fruit with musky undertones. It has a soft, butter-like texture and it’s no wonder it was called the “fruit of the angels” by Christopher Columbus. The papaya contains an enzyme called papain that helps to digest proteins. This papain is extracted to make digestive supplements and also used as an ingredient in some chewing gums.
Papaya is rich in antioxidants such as carotenes, flavonoids and vitamin C. It is also rich in the B vitamins, pantothenic acid, folate, potassium, copper, magnesium and fiber. Eating papaya helps to promote cardiovascular health and protection against colon cancer.
How Does Papaya Burn Fat?
Papaya contains the enzyme papain that helps in digesting proteins, promotes faster digestion, and relieves constipation. It also helps to break down food quickly and eases bloating and flattens out your tummy. Papaya is low fat, low calorie and cholesterol free. Hence, it can be a great addition to the diet. Eating papaya keeps your digestive system working fine and keeping away digestion problems which in turn helps to lose unwanted weight.
How Is Papaya Consumed?
You can eat papaya by itself as it is so sweet and succulent or you can add it to other fruits in a fruit salad. You can make a smoothie with other fruits. You can also make jelly with papaya.
Most times, the seeds of the papaya are thrown away. They are in fact edible and have a peppery flavor. They can be chewed whole or can be blended with a creamy salad dressing.
The unripe or raw papaya is usually cooked as a vegetable and can be used in soups, stews and curries. It can also be used to make salad.
Nutrition Facts of Papaya
Parsley is a herb that is native to the Mediterranean region and is consumed as a spice, herb and a vegetable. It was used as a medicinal herb for over 2,000 years. Parsley was used to decorate tombs and presented to winners in athletic winners in ancient Greece. There are two main varieties of parsley- the Italian flat leaf parsley, that is less bitter and more fragrant and the curly parsley. Parsley is quite common in Middle Eastern, American and European cuisine.
Parsley is fantastic food that is both nutritious as well as healing. Parsley is nutrient-dense and is a wonderful source of minerals, iron, potassium and vitamins A, C, B and K. Another kind of parsley, turnip rooted or Hamburg is grown for its roots.
How Does Parsley Burn Fat?
Parsley is a natural diuretic that helps to flush out the excess fluids from the body without removing the potassium and helps in weight loss. Parsley also helps to maintain the body’s blood sugar and helps in weight management in the long run. Parsley is low calorie food that is also high in fiber, which makes it a nutritious addition to your weight loss meal plan.
How Is Parsley Consumed?
Parsley is a great way to add flavor to your cooking without adding sodium. Parsley can be minced and added as a garnish and also used to add flavor to your salads, sauces, soups and stews. Parsley is the main ingredient in tabbouleh salad. You can add parsley to your vegetable dishes, meat dishes, sautés or grilled fish. Root parsley is often used as a vegetable in soups, stews and casseroles. You can also add parsley to your juice or smoothies.
Nutrition Facts of Parsley
Now who doesn’t crave for a peanut butter jelly sandwich? Peanut butter is a paste made of dry roasted peanuts that is ground. Peanut butter has been a part of the American cuisine and a firm favorite since the 1900s. The United States is the largest exporter of peanut butter. Today, peanut butter is very popular in many countries.
Studies show that peanut butter is so loaded with several nutrients that it is being increasingly recommended as part of many diet plans. Though peanut butter is high in calories and fat, it is a great source of protein, vitamins, minerals, fiber and phytochemicals. Research also shows that including peanut butter in your diet can help to reduce the risk of diabetes and heart disease. This is due to the fact that the fats present in the peanuts raise the good cholesterol levels in the body while reducing your saturated fat intake.
How Does Peanut Butter Burn Fat?
Though it has a high fat and calorie content, peanut butter can help in your weight loss efforts. Peanut butter is a “healthy” fat that helps you lose fat. It is also rich in protein. The peanuts in the peanut butter help you feel full and reduce the hunger pangs when you are on a diet. Peanut butter also helps to regulate your blood sugar and helps to curb food cravings thereby assisting you to lose weight.
How Is Peanut Butter Consumed?
Peanut butter can be used as an ingredient in many recipes such as candies and cookies. The peanut butter and jelly sandwich or PB&J as it is popularly known, is a snack loved by kids and adults alike. The velvety and smooth texture makes peanut butter a well-liked spread on toast. You can add peanut butter to your sauces, salad dressings, and soups to give it an interesting peanut flavor and also thicken the consistency of the dish. You can also eat peanut butter by itself by licking it off a spoon.
Nutrition facts of Peanut Butter
Pears are sweet, crunchy fruit with a fibrous center that belong to the rose family like other fruits such as plums, peaches, raspberries, apricots, cherries etc. Pears are available in many colors such as green, yellow, brown, or red. Pears are classified on basis of their place of origin – Asian pears and European pears. Asian pears remain firm and crisp even after they are harvested or stored whereas the European variety become juicy and soft when they ripen.
Pears are veritable gems that are packed with nutrients and are very good for your health. Pears are rich in B vitamins, vitamin C and K, potassium, folate, phenolic compounds, magnesium, manganese, and copper. Pears are also rich in insoluble polysaccharide, a fiber that acts as a laxative and it protects against colon cancer. Pears also help to reduce cholesterol levels and help you lose weight.
How Do Pears Burn Fat?
Pears have a high fiber content that helps you feel full for longer and they are also low in calories. The pectin content in the pears makes them a great diuretic and prevents water retention. Pears are high in glucose and fructose and provide energy to the body. The low glycemic index of pears helps to avoid blood sugar level spikes and therefore lesser food cravings.
How Are Pears Consumed?
Pears can be consumed fresh, dried, canned or as juice. The juice of pears can be used in jams and jellies. Fermented pear juice is called pear cider or perry. You can eat pears by themselves or combine it with other fruits in a delicious salad. You can use pears to make desserts. Pears can be poached in wine or apple juice and eaten as a delicious treat.
Nutrition Facts of Pears
Butter textured, creamy and crunchy, delicious pine nuts also known as pignoli or pinon nuts, are the small edible seeds of the female cone in a pine tree. Pine nuts have a hard dark brown outer shell and have an off white edible delicate tasting kernel inside. Pine nuts are regarded as a delicacy in many parts of the world.
The pine nut kernels are a wonderful source of essential minerals, plant-based nutrients, protein, dietary fiber, antioxidants, vitamins and monounsaturated fatty acids that helps to reduce blood cholesterol levels. Consuming pine nuts helps in regulating bowel movement and keeping the colon healthy. The oleic acid present in the pine nuts help to regulate cholesterol levels and the vitamin K improves blood clotting and blood circulation.
How Do Pine Nuts Burn Fat?
Like walnuts and almonds, pine nuts are a storehouse of fiber, potassium and protein. Pine nuts are natural fat burning nuts that contain phytonutrients that are known to suppress hunger and give you a feeling of fullness. Studies show that the fatty acids from the pine nuts release high amounts of cholecystokinin, a hormone that suppresses appetite. It is recommended to munch on pine nuts during a mid-meal snack so that when you do have your main meals, you do not overeat.
How Are Pine Nuts Consumed?
It is recommended that you store pine nuts in the refrigerator as they turn rancid after sometime due to the presence of essential oils.
Pine nuts are commonly consumed raw or roasted as they are or they can be salted or sweetened. You can add it your meat, fish and vegetable dishes. Pine nuts are the main ingredient for making pesto. Pine nuts can be used in baking to make bread, in cakes, tarts, pies etc. They can also be used in granolas, biscuits, cookies and chocolates.
Pine nut oil has a very strong taste and is used to flavor salads and vegetable dishes.
Nutrition Facts of Pine Nuts
Pineapple is a tropical plant with edible fruit. Pineapples are a composite of many flowers whose small fruitlets merge together around the central core. Each fruitlet is marked by an “eye” on the surface. Pineapples are cylindrical in shape with a scaly yellow, brown or green skin and are topped by a crown of spiny leaves. The yellow flesh of the pineapple is extremely juicy and has a sweet and tart flavor. The base of the fruit is much sweeter due to higher sugar content and has a tender texture.
Pineapples are not only delicious and low calorie fruits but also rich in vitamin C and antioxidants which build the body’s immunity. It is rich in soluble and insoluble fiber like pectin. It is also a wonderful source of an enzyme called bromelain that helps to improve digestion by breaking down protein and has anti-inflammatory benefits. Pineapple is rich in nutrients including vitamin A, manganese, thiamine and copper.
How Does Pineapple Burn Fat?
Pineapple contributes to weight loss because of the high water content that makes you feel full and curbs your appetite. The bromelain present in the pineapple helps to enhance the digestion process and boosts metabolism.
How Is Pineapple Consumed?
Pineapples can be eaten fresh, cooked, preserved or in juiced forms. The flesh and juice of pineapples are used in several cuisines. They can be used in desserts and in fruit salads. You can add pineapple to yoghurt, sweets, jams, jellies, sorbets and ice creams. You can also use it as an ingredient in beverages, mocktails and cocktails.
Nutrition Facts of Pineapple
Pistachio nuts are synonymous with robust health and has been a symbol of wellness since ancient times. The pistachio plant is believed to have originated in Turkey and the mountain ranges of West Asia. The pista fruit is a drupe and it is the seed kernel that can actually be eaten. In season, the tree bears clusters of the fruit similar to grape bunches. The mature fruit has a hard off white shell which splits apart exposing the light green kernel inside which is what is consumed.
Pistachios are enriched with many health-benefiting nutrients necessary for optimum health. Pistachios are good sources of proteins, minerals and fats. Regular consumption of pistachios may help to reduce the “bad” cholesterol and increase “good” cholesterol levels in the blood. They are also a good source of antioxidant phytochemicals like carotenes and vitamin E that help to protect the body from cancers, infections and other diseases. The nuts are also loaded with other nutrients such as B vitamins, minerals such as copper, calcium, manganese, iron, zinc, selenium and magnesium. In short, these nuts are really good for health.
How Do Pistachios Burn Fat?
If you trying to cut out your belly fat then pistachios are the best nuts to snack on. They are lower in fat and calories than other nuts and high on protein, fiber and other minerals and vitamins and are ideal for weight management. The fiber in the pistachios help to fill you up and you feel less hungry.
How Are Pistachios Consumed?
Pistachios are usually eaten by themselves by splitting them open. They can also be eaten salted, roasted, or sweetened. Roasted and crushed pistachios can be used in salads, vegetables, and desserts such as ice creams, biscuits, sundaes, sweets and cakes.
Nutrition Facts of Pistachios (Dry Roasted)
Plums are wonderfully juicy and delicious fruits that belong to the Rosaceae family. Other fruits in this family are nectarine, peaches and almonds. Plums come in a variety of colors including crimson, creamy yellow, light green or light blue. Plums have juicy and succulent flesh and a sweet, tart taste with a pleasant fragrance. They have a single, smooth, flat and hard pit in the centre that is inedible.
Plums are not only delicious but healthy ones too. The health benefits of plums include relief from ailments such as influenza, anxiety and indigestion. The antioxidant properties of plums help in treating osteoporosis, cancer, diabetes, obesity etc. It helps in maintaining cardiovascular health, healthy cholesterol levels, cognitive health, building immunity, electrolyte balance etc.
How Do Plums Burn Fat?
The color “red” is usually associated with weight loss. The color is because of the higher levels of anthocyanins present in the fruits that reduce the action of fat-storage genes. Plums also have phenolic compounds that “turn off” the fat genes in the body and pectin, a gelatine-type fiber, that limits the absorption of fat by the body. Plum extracts are invaluable for treating obesity. Research has shown that plums help in fighting metabolic syndrome. The phenolic and flavonoids have anti-inflammatory and anti-obesity effects of the body and fat cells.
How Are Plums Consumed?
Plums are delicious and can be eaten by themselves. If they have been kept in the refrigerator, put them out for a while before eating as this will maximize their sweetness and juiciness.
Plums can be used in a variety of recipes. You can bake or poach them. You can make pies, jams, desserts, jellies and syrups with plums. You can also add them to salads. Plums are a great addition to yogurt and cereal.
Nutrition Facts of Plums
Pomegranates originated in the region around modern-day Iran. These fruits can be traced back to 3000 B.C. where the fruit was buried along with ancient Egyptians including King Tut. Pomegranates have become a very popular fruit all over the world. Referred to as the “jewel of the winter” or Chinese apple, these fruits pack a nutritional punch. The distinct “ruby-like” seeds have been used for medicinal purposes for thousands of years.
Pomegranates are full of nutrition including antioxidants that can be attributed to the presence of polyphenols such as tannins, ellagic acid and anthocyanins that boost your immunity. Pomegranates are also a wonderful source of vitamin C and one fruit can provide 40 percent of the daily requirement of the vitamin. Studies show that eating the fruit or drinking pomegranate juice can help protect against diseases like Alzheimer’s and certain cancers.
How Does Pomegranate Burn Fat?
Pomegranates are very high in fiber which is a very important component for weight loss. Snacking on arils (the edible seed pod of the pomegranate) is not only refreshing but a healthy treat as they keep you from overeating and keep you feeling full for a longer time.
Research shows that pomegranates block “bad” fats or triglycerides; this means that the fruit prevents the fat from being stored by the body. Pomegranates are 300 times better than other fruits in protecting nitric oxide in the body, which is very good for burning fat. Pomegranates have been used to treat obesity and also help weight loss.
How Is Pomegranate Consumed?
The arils are the part of the pomegranate that are eaten the most. They can be eaten as a snack on their own or you can even sprinkle the arils over cooked dishes and salads. There is a crunchy fiber-rich seed inside every aril. You can spit these out or eat them along with the rest of the aril.
You can use the arils or the juice of the pomegranate in cooking, to garnish meals, baking, juice blends, jellies, syrups, smoothies, and in cocktail beverages such as wine and cocktails. Pomegranates can be used to make wine too. In northern India, the arils are dried in the sun for 10-15 days to make “anardana”, a spice used to garnish dishes.
Nutrition Facts of Pomegranate
When you are craving for a snack, what better than a bowl of crunchy and delicious popcorn? Popcorn is a variety of corn that puffs up when heated. The corn has a hard endosperm or shell that contains a starchy interior. When heated, pressure builds within the corn kernel and a small pop or explosion occurs. Lo behold! You have light, fluffy and delicious popcorn.
Popcorn can be traced back to around 3,600 BC. Popcorn was made manually through the 19th century and sold in the USA as “Pearls” or “Nonpareil”. The popcorn maker invented by Charles Cretors, a candy store owner in 1890 made popcorn accessible to all. Later, popcorn became a “theatre snack”. Today, popcorn is a favorite “anytime” snack all around the world.
Popcorn is not only a delicious snack, but also has many health benefits, if prepared in the right way. Eaten plain, air-popped popcorn is a delicious and healthy snack. However, it becomes unhealthy junk food when you add salt, butter, oils, other toppings and flavorings to the popcorn. The health benefits of popcorn is mainly from the high fiber content, antioxidants, vitamin B complex, manganese, magnesium and polyphenolic compounds. Eating popcorn can help to regulate blood sugar, improve digestion, lower cholesterol levels, protect against osteoporosis, prevent premature ageing and lose weight.
How Does Popcorn Burn Fat?
Because of the whole grain and high fiber content, popcorn is a healthy snacking option which may be quite beneficial when it comes to losing weight. The fiber in the popcorn helps to add bulk to the food and fills you up. The fiber also slows the digestion process and you feel full for longer periods of time. Snacking on popcorn can help to make you feel full and prevent you from overeating. In fact air-popped popcorn is a boon to people on a diet as it is fat free, sugar free and low in calories.
How Is Popcorn Consumed?
The best way to eat popcorn is to have the plain, air-popped version. You can sprinkle “healthy” toppings to liven up the popcorn, for example, cinnamon, Cajun spice, or parmesan cheese, etc. You can add some canola or olive oil or any other oil with monounsaturated fats when popping on the stove. There are also many sweetened varieties of popcorn available with toppings of toffee, caramel, etc.
Nutrition Facts of Popcorn
Pork tenderloin also called pork fillet is a cut of pork. This is the most tender part of the animal. Pork tenderloin is also called the “other white meat”, because there are other cuts of pork that come under the category of lean protein. Pork tenderloin has a bad reputation but surprisingly offers many health benefits. It is an excellent source of proteins and has fat burning properties.
Pork tenderloin is low in fat (just 3 grams per serving of 100 grams) and is protein rich along with being a rich source of selenium and B vitamins such as thiamine, vitamin B6, riboflavin, and vitamin B12 and minerals like selenium, zinc, phosphorous and potassium. These vitamins aid in weight loss and better health. Pork tenderloin has no carbohydrates and no fiber. It is no wonder that pork tenderloin can become a part of your healthy diet plan.
Eating pork tenderloin offers many advantages. It helps to keep your energy levels high. It aids in building red blood cells and keeping off illness and improving immunity. It also helps to produce healthy nerve tissue, maintains healthy digestion and great skin. It benefits heart health and helps in reducing cholesterol and blood pressure.
How Does Pork Tenderloin Help to Burn Fat?
Pork is slowly being considered a healthy alternative to other meat, provided you choose the right cut. A 3 ounce serving of pork tenderloin has lesser fat when compared to skinless chicken breast. Pork tenderloin requires your body to work really hard to digest it. This allows more fat to be burned. Research shows that people who eat pork tenderloin for an extended period of time lose their belly fat along with a reduction in BMI and waist size but no reduction in their muscle mass. The amino acid contained in the pork may be responsible for greater fat burning.
How Is Pork Tenderloin Consumed?
Pork tenderloin is often sold in pre-packaged form in supermarkets. You must cook the tenderloin properly to an internal temperature of 145 °F to kill any bacteria. You must let it sit for at least 3 minutes before carving or serving it. The resting period ensures that all the harmful germs are destroyed. The resting period of the meat should not be skipped. Before cooking the tenderloin, ensure that you remove any silver membrane that may be present on the meat.
You can make burger filling or sandwich filling with pork tenderloin. Pork tenderloin can be grilled, broiled, roasted or baked.
Nutrition Facts of Pork Tenderloin
Prunes are dried plum that are considered one of the healthiest foods. There are many varieties of plums that come in various colors and hues. Plums are considered drupes as they have a hard stone pit in the center of the fruit. When European plums, especially those belonging to the Agen variety are dried, they are called prunes. Prunes are extremely nutritious and have a sweet taste and a chewy, sticky texture.
Prunes are quite rich in fiber, sorbitol and a laxative called diphenylisatin that helps to relieve constipation. However, a word of caution, eating too many prunes can cause diarrhea. Prunes are very beneficial for health and have antioxidant properties, prevent premature ageing, promote heart health and also reduce the risk of osteoporosis and cancer.
How Do Prunes Burn Fat?
Prunes are loaded with fiber which creates a feeling of fullness and helps in weight loss and reduction in waist circumference. The high fiber content in prunes helps to keep the blood sugar levels stable and prevents food cravings. The fiber slows down the rate of sugar absorption into the bloodstream and also increases the body’s sensitivity to insulin.
How Are Prunes Consumed?
Prunes are great “on the move” snacks and can be eaten out of the box. You can mix prunes with other fruits or nuts and seeds for a healthy mix. You can use prunes in your baking in breads, cakes, muffins, snack bars and pancakes. You can replace oil, butter or margarine in your baking with prune puree. You can also add prunes to both your sweet as well as savory dishes.
Nutrition Facts of Prunes
Quinoa, pronounced as ‘keen-wah, is a grain grown for its edible seeds. It is similar to buckwheat. However, quinoa is not a cereal grass and in fact it is related to beetroot and spinach. Quinoa is native to South America, in the Andes region. Quinoa is usually cooked in the same way as rice and can be used in a variety of dishes. There are two varieties of quinoa, white and red. When cooked, these grains soften and open up.
Quinoa is high in protein and contains 9 essential amino acids and also phosphorous, calcium and iron. In fact, quinoa has gained such immense popularity and recognized as a “super crop” in the recent years, that the Food and Agriculture Organization of the UN declared 2013 as the “International Year of Quinoa”.
Quinoa has become quite the favorite among health-watchers in recent times for its ease as a full-meal substitute and its massive health benefits. The nutrients contained in quinoa are essential for building and maintaining healthy teeth and bones, reducing cholesterol and preventing diseases.
How Does Quinoa Burn Fat?
Quinoa is becoming quite popular as a superfood and if you are looking to lose weight then it is just the food for you as it is very rich in complex carbohydrates and complete protein. The protein helps to reduce appetite as well as increase metabolism. When eaten in place of high-calorie foods like potatoes or white rice, quinoa exhibits tremendous weight-loss benefits because of its nutrition profile. Quinoa is low on calories as well as in its glycemic index, keeping you full for longer and making it an essential addition to your list of natural fat-burning foods.
How Is Quinoa Consumed?
Quinoa is very easy to prepare and include in your diet. It is usually cooked before eating or using in other recipes. You can combine cooked, chilled quinoa with other ingredients to make a healthy salad. You can use it to make porridge, stews, casseroles and soups. The mild nutty flavor and light crunch of quinoa makes it a tasty base for gluten-free cereals, pastas, noodles etc. Quinoa can also be boiled and used instead of rice in many dishes. You can sprout quinoa and add it to your salads. Ground quinoa flour can be used in baking to make muffins, cookies etc.
Nutrition Facts of Quinoa
Radish, also known as daikon in Asian countries is an edible root vegetable that is consumed all over the world. Radishes are available in many varieties, sizes, flavors and colors. Radishes are found in many varying colors such as white, pink, red, purple, yellow, or black, the flesh of the radish is usually white.
Radish has a pungent peppery taste and a crunchy texture. The sharp and pungent flavor is due to the presence of compounds such as isothiocyanate, myrosinase and glucosinolate. When harvested, the flesh is sweet and crisp, but if left in the ground for a long time, it turns bitter and tough. The leaves, flowers, pods and seeds of the radish are usually consumed. The seeds of the radish can be pressed to extract oil which cannot be consumed and is usually used as biofuel.
Radishes are very good for the stomach and liver. It has detoxifying properties and helps to eliminate toxins from the body. Radish, especially the black variety and radish leaves are often used to treat people suffering from jaundice.
How Does Radish Burn Fat?
Radishes are low in calories and are filling too, which helps to satisfy your hunger without adding on the calories. They are low in carbs, high in fiber and water that makes it very good diet food. The high fiber content helps to regulate digestion and bowel movements and also boosts metabolism, thus helping in weight loss.
How Is Radish Consumed?
Radish is mostly consumed raw as a salad vegetable. It is usually the radish root that is eaten; however, the leaves can be eaten as a leaf vegetable and also used in soups and stews. Radish seeds can also be consumed raw or in sprouted form. Radish can also be cooked or pickled.
Nutrition Facts of Radish
Saffron is one of the world’s priciest spices. The stigma or threads of the saffron crocus flowers are collected and dried and used as a coloring agent and seasoning in many cuisines. Saffron is native to southwest Asia. The taste and fragrance of saffron is due to the compounds safranal and picocrocin. The carotenoid pigment, crocin, is responsible for the yellow color of saffron. Today around 90% of saffron production occurs in Iran.
Saffron has many health promoting qualities. It contains several antioxidants that help to protect the body from cancers, blood pressure, infections and also boosts immunity.
Saffron also has antiseptic, digestive, antidepressant and anticonvulsant properties. In addition, saffron is rich in vitamins such as vitamin A, C, riboflavin, niacin, and folic acid.
How Does Saffron Burn Fat?
Saffron suppresses appetite and boosts serotonin levels in the brain. This helps to reduce sweet cravings and promotes the feeling of satiety, which helps you reduce your calorie intake, thereby helping to shed those pounds.
How Is Saffron Consumed?
Saffron has a sweet, hay-like taste and imparts an orange-yellow coloring to food and is widely used a spice and flavouring agent in Indian, Persian, Turkish, Arab and European cuisines. Just a pinch of saffron is sufficient to flavor the entire dish. You can add the threads of saffron directly to your recipes. You can also grind or powder the threads and add them to dishes. Another method is to add a pinch of hot water and then adding it to the dishes.
Saffron can be used in pilafs, biryanis, and other savory and sweet dishes. Saffron can also be used to flavor beverages, ice creams, cakes, etc.
Nutrition Facts of Saffron
Classified as an oily fish, salmon is very popular food and is considered very healthy due to its high protein, vitamin D and omega-3 fatty acid (DHA and EPA) content. There are many varieties of salmon including coho, pink, chinook, sockeye, Atlantic and chum. The flesh of the salmon is usually pink, red or orange in color. This is due to the presence of carotenoid pigments.
Salmon is a lean protein source that helps in lowering blood pressure and reduces the risk of heart disease. The omega-3 fatty acids help in nerve, brain, tissue and eye development, cardiovascular health, and efficient metabolism.
How Does Salmon Burn Fat?
Salmon is a healthy lean meat that contains essential omega-3 fatty acids which help you lose weight. Eating salmon increases the production of leptin in the body, a hormone that helps in suppressing cravings and increases metabolism, making it a fat-burning superfood that can shed pounds. Also, the protein in the salmon helps you feel satiated for longer and help to level blood sugar fluctuations that stimulate hunger.
How Is Salmon Consumed?
Salmon can be eaten fresh or in its preserved form by smoking or salting. You can cook salmon by baking, broiling, searing, or grilling. You must use cooking methods that will keep the salmon tender and moist. Salmon becomes very dry on overcooking, so you must be very careful about the cooking time.
Salmon can be used with other greens and vegetables to make a healthy salad. You can also add salmon to several other dishes.
Nutrition Facts of Salmon
Sardines were popularized by Napoleon Bonaparte, when they were canned and shipped to feed his people in distant places. Sardines were named after the Italian island of Sardinia, where they were found abundantly. Now, they are predominantly found in the Pacific and Atlantic oceans and in the Mediterranean Sea.
Sardines are small, saltwater fish that have a salty taste. There are more than 20 varieties of sardines; however, all of them are silver in color, oily and have bones. Since they are very perishable, they are usually available in the canned form.
Sardines are considered as one of the richest sources of omega-3 fatty acids on earth. In addition, they also contain several other vitamins and trace minerals. So start including sardines in your diet! Eating sardines have many health benefits including improving brain function, reducing the risk of cancer, strengthening bones, building immunity, and boosting heart health etc.
How Do Sardines Burn Fat?
As mentioned earlier, sardines are an excellent source of omega-3 fatty acids. Eating sardines helps to burn body fat and provide calcium. Studies show that people whose diets lack calcium have a tendency to eat more and therefore put on weight. Sardines are also a great source of protein that decreases appetite and at the same time assists the body in burning fat. The protein helps you feel full and curbs food cravings and weight loss in the long term.
How Are Sardines Consumed?
Sardines are delicious and can be used in many recipes. They can be cooked, grilled, barbequed or baked very easily. You can add sardines to salads, salad dressings, soups, sauces etc. You can also soak sardines in yogurt or buttermilk, or pickle them and use them in your dishes.
Nutrition Facts of Sardines (Canned in Oil)
Soup is mainly liquid food that is usually served warm; however, it can be served cool or cold too. Soup is made by combining ingredients such as water, stock, meat, vegetables, seafood etc. The solid ingredients are usually boiled in the liquids until the flavors are extracted and a broth is formed.
Soups are classified as: clear soups and thick soups. Clear soups are consommé and bouillon whereas thick soups depend on the agent that is used for thickening the soup and include purees, cream soup, veloutés or bisques.
Soup is a wonderful source of minerals, proteins and vitamins that can be made by adding nutritious vegetables, beans, chicken, seafood etc. You can make it as a low calorie alternative that is a fantastic option for weight loss. Soup also helps to improve your digestion and keeps you healthy and fit.
How Does Soup Burn Fat?
Soup is not only healthy, but is touted as a great diet food that helps in weight loss. It helps to make you feel satiated and as a result you end up consuming lesser calories. Soup contains a lot of water which helps to fill you up and the vegetables and other healthy ingredients provide the body the nutrition it needs.
How Is Soup Consumed?
Soup is very easy to make and is delicious too. You can add a lot of low calorie and low fat ingredients, vegetables, meat, seafood etc. to stock or water and boil it. Behold! You are left holding a warm bowl of fresh goodness. You can add low fat sauces or spices to give your bowl of soup an interesting twist. You can eat soup as an appetiser before your main meal or eat just a bowl of soup as your meal itself.
Nutrition Facts of Soup (Tomato Soup)
The soybean or Glycine max is native to China and grows in pods that enclose the edible seeds. Soybeans were introduced to the western world around the 20th century. They come in different colors – green, yellow, brown or black. When consumed fresh, soybeans are known as edamame beans. Today, soybeans are the most widely grown and consumed legumes worldwide.
Soybeans contain around 26 percent protein, the highest among plant products. They are often used to replace animal protein in people’s diet. Soybeans are also a great source of phytic acid, dietary minerals and vitamin B, C, K, riboflavin, folate, and vitamin B6. It is the only plant food that contains all 8 essential amino acids. Soybeans contain healthy unsaturated fats that help to reduce the “bad” cholesterol and reduce the risk of heart disease. Soybeans happen to be one of the few plant sources of omega-3 fatty acids which help against heart disease, cancer and arthritis. You can’t just outdo soybeans for their versatility.
Soybeans have been processed to several other products such as soy flour, soy milk, tofu and fermented products such as miso and tempeh.
How Do Soybeans Burn Fat?
It is seen that increased protein intake suppresses appetite and soybeans are a rich protein source. Soy protein is high-quality protein that helps you build lean muscle mass. Soy has also shown the ability to help in decreasing the synthesis of certain fatty acids and depositing these fatty acids in fat cells.
Soybeans are a wonderful source of omega-3 fatty acids that plays a pivotal role in maintaining your body weight. Your body utilizes energy to digest food and while it digests protein, it burns calories. So to achieve greater weight loss you must eat more soy protein-based foods.
How Are Soybeans Consumed?
Soybeans must be cooked and must not be consumed raw, as they are poisonous when raw. Soybeans can be used as an ingredient in sauces, stews and soups. You can replace some of the flour in your baked goods with soybean flour to increase the protein content of your breads, cakes, muffins and cookies. Soybean sprouts can be used in salads or in sandwiches. Frozen edamame makes a great appetizer or snack.
Nutrition Facts of Soybeans (Green, Boiled)
It is believed that spinach originated in Persia. It was the favorite vegetable of Catherine de Medici who brought it with her to Florence in the 16th century, when she married the king of France. Spinach belongs to same family as beets and Swiss chard. Today the Netherlands and the United States are the largest growers of this green leafy vegetable and it is used in almost every cuisine across the world.
There are 3 varieties of spinach – savoy, that has crisp and curly leaves with a springy texture, smooth leaf that has unwrinkled, flat and spade shaped leaves, and “semi-savoy, that has a similar texture to savoy but does not have a crinkled appearance.
Popeye’s favorite veggie, Spinach is packed with the power punch of valuable nutrients. Low in calories, this leafy vegetable, has a delicate texture and has more nutrients than any other food. Spinach is a rich source of vitamins, minerals, protein and iron. It is great for the skin and hair and it improves bone health, blood glucose, lowers the risk of cancer, and lowers blood pressure.
How Does Spinach Burn Fat?
Like broccoli, your parents were bang on target about spinach as well. Spinach is loaded with fiber, iron and feel-good nutrients, and is a low-calorie high-fiber vegetable that goes a long way in helping you burn belly fat. Spinach is an excellent source of dietary fiber that helps you feel full long after you have eaten. It helps to fill you up and reduces your calorie intake. Making spinach a part of your diet plan can take you a long way in shedding those unwanted pounds.
How Is Spinach Consumed?
Raw spinach has a slightly sweet and mild taste that makes it a wonderful addition to salads. When spinach is cooked the flavor becomes more robust and acidic. You can use baby spinach in your salads as it has a very delicate texture and lovely taste.
Though spinach can be eaten raw, it is recommended that you boil it slightly before consuming it as the boiling frees up the acids and brings out the sweet taste. You can also make spinach juice or eat it as a side to your regular meal. You can add spinach into your soups, wraps, sandwiches, pastas, lasagne and casseroles etc. You can also make a dip with spinach.
Nutrition Facts of Spinach
Star anise is a star shaped fruit that belongs to southwest China and Vietnam. Star anise is rightly called so due to its eight-point star shape. Star anise is harvested before they ripen, are dried and used as a spice. Star anise has a strong, sweet and liquorice-like flavor.
Star anise is packed with healthy goodness and also has therapeutic benefits. The presence of the compound, antehole, gives star anise its antibacterial and antifungal properties. Star anise is also used as a remedy for coughs and sore throats. Star anise has risen to stardom due to the presence of the compound, shikimic acid, which makes star anise the main component for manufacturing Tamiflu, the drug to cure swine flu.
Apart from this, star anise is very rich in minerals and vitamins. Star anise is also used to add fragrance in soaps, cosmetics, perfumes, toothpaste, etc.
How Does Star Anise Burn Fat?
Tea made from star anise is wonderful for digestion. It rapidly breaks down the food and does not allow your body to accumulate fats and carbs. Not only is it delicious, star anise tea helps to lose weight too!
How Is Star Anise Consumed?
Star anise is usually used as a flavouring agent or spice in many cuisines. You can use it in your baking to make cookies, biscuits, breads, cakes, etc. You can use it to season your curries and gravies too. You can use star anise to make refreshing herbal tea. Star anise can also be added to soups, marinades, and other dishes. Star anise is the main ingredient in the Chinese Five Spice powder that is extensively used in Asian cuisine.