Many types of fresh berries are the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing for sweets or crunch. they have enough fiber so your body will absorb fewer of the calories that you eat.
Researchers have found that the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of calories from foods, enough to promote weight loss without hampering nutrition.
Fresh berries are a great source of potassium that can assist you in blood pressure control. Blackberries have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your imagination and enjoy the berry of your choice.
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The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144.
It delivers a lot of protein and , like any dairy food, is rich in calcium and contains zinc and riboflavin.
Yogurt is handy as a breakfast food. Cut a banana into it and add the cereal of your choice.
You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings, stuffings and spreads.
Many kitchen gadget departments even sell a simple funnel for making yogurt cheese.
Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and calories
Broccoli is America’s favorite vegetable, according to a recent poll. And For Good Reason! One cup of cooked broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered to be the number one cancer fighting vegetable. It has ZERO fat, loads of fiber, cancer fighting chemicals called indoles, carotene, 21 times the RDA of vitamin C and calcium.
When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and free of yellowing. Stems should be firm.
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Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them under the same circumstances as the mustard and they worked just as well. A mere three grams of chili peppers were added to a meal consisting of 766 total calories. The peppers’ metabolism-raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect. It doesn’t take much to create the effect. Most salsa recipes call for four to eight chilies – that’s not a lot
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr. Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds up the metabolism, just as caffeine and the drug ephedrine do.
“But mustard is natural and totally safe,” Henry says. “It can be used every day, and it really does work. I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several hours.” This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry says.