10 Flab-Fighting Foods
Here are 10 foods that help fight flab.
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According to the University of Maryland's Medical Center, green tea extract can boost metabolism and help burn fat. Research has shown that the catechins, antioxidants found in green tea, are responsible for the fat-burning effects. To get the maximum benefit, drink several cups a day, and enjoy your tea hot—it takes longer to drink—which slows your caloric intake.
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Quinoa is a nutritional rockstar that should be a staple in everyone's diet. In just one cup, quinoa packs a healthy punch with 8 grams of protein and 5 grams of fiber. It's easy to cook and packed with nutrients like vitamin E, iron, and selenium. For a quick dinner, add nuts, lean protein and veggies.
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Don't have enough time for a big breakfast in the morning? You can't go wrong with a hard-boiled egg. It only has 75 calories and is loaded with protein, which helps you stay full. The Academy of Nutrition and Dietetics says that eating breakfast helps prevent overeating later in the day, and helps with brain function, attention span, concentration and memory.
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This is sweet news for all chocolate lovers. The compounds in chocolate slow down digestion and make you feel fuller longer. Also, an occasional small treat (170 calories or less) helps curb your cravings for sweets. Dark chocolate is a potent antioxidant and is also known to lower high blood pressure.
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Oatmeal is healthy and full of fiber and whole grains. In addition, you can make it any way you like. Try adding nutmeg and cinnamon to satisfy your sweet tooth, or toss in toasted nuts for extra protein.
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Good news: If you start your day with a cup of coffee, your morning routine may actually help you burn calories. Just one cup of coffee temporarily revs up your metabolism by as much as 15 percent. And, according to Popular Science, it also increases the oxidation of fatty acids from the fat tissues. Drink a cup before your workout and you can increase your exercise performance by at least 10 percent.
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Beans are a great source of protein and are high in fiber. Plus, they're also high in resistant starch, which means they force you to use extra energy (more calories) to digest. Research from the University of Colorado shows that eating foods high in resistant starch can increase your fat-burning power up to 24 percent over the course of a day.
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Yogurt, especially Greek yogurt, is a satisfying tool for weight loss. Greek yogurt has twice as much protein than most other yogurts, which leaves you satisfied longer. The body burns more calories digesting proteins, so yogurt is a win-win. And, the probiotics in yogurt can reduce belly fat and improve digestion.
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Hot peppers contain a compound called capsaicin. It's found in spicy habaneros, Scotch bonnet, Thai and Indian peppers and jalapenos. The compound helps curb the appetite, speed up the metabolism, and help the body burn an extra 50 to 100 calories after you're done eating.