Eat Right To Fight Fat

Doctors think inflammation interferes with leptin, a hormone that helps control appetite and metabolism.

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Inflammation is caused by a number of factors, including stress, lack of exercise, and exposure to toxins, and it contributes to medical problems such as heart disease and arthritis. But the foods you eat, especially a diet high in saturated and trans fats, sugar, and red meat, can also trigger it. The simple solution, says Dr. Galland, is the Fat Resistance Diet: Eat superfoods, such as apples, almonds, bell peppers, salmon, and egg whites, that act as natural forms of ibuprofen, helping to stop inflammation.

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Some pretty convincing evidence that his plan works: On this diet, people have achieved their optimal weight, losing as much as pounds. A number of Dr. Galland's patients have kept the weight off for up to 20 years. You'll be amazed by what you can eat on this plan. Slice one in half, sprinkle on a little salt, and eat with a spoon. Or, fill it with tomato salsa for a hit of Vitamin C. Arnold once said that milk was for babies but men drink beer. You may think the same is true for cheese sticks, but they're not a childish snack.

They're portable, pre-portioned, and are an easy way to raise your protein intake. Pair them with a small piece of fruit for a great fat-loss snack on the go.

This fermented hybrid of milk and yogurt delivers a powerful combination of protein and probiotics. It's 99 percent lactose free because the beneficial bacteria in kefir pre-digests the lactose for you, making it a good alternative to milk for the lactose sensitive. If you don't like cooking fish, pick up some sardines—they're ready to eat straight out of the can.

They also have an extended shelf-life and are very portable. A Spanish study found that eating oily fish like sardines three times per week while dieting led to improvements in leptin. Leptin is a hormone released from fat cells that regulates appetite and body-fat levels, helping you lose weight. This may be due to the high levels of omega-3 fatty acids in this fish. A can of sardines has about 1.

Getting a gram or two of omega-3s each day has all kinds of health benefits, including helping you feel full during weight loss. Apples are satisfying, low in calories, and can help make your diet plan more effective. The pectin in apples can limit how much fat your cells absorb. They also contain plenty of antioxidants and soluble fiber to aid in digestion.

But don't eat too many—their high natural sugar can cause you to crash and burn like other carbs, although the fiber helps slow it down to a degree. However, this fiber, along with the fruit's natural acids, can cause intestinal upset if eaten in large quantities. Stick to an apple a day. Add a few prunes to your breakfast oatmeal to support your weight-loss efforts. Prunes contain soluble fiber, which helps with blood sugar control and satiety. They're also loaded with anthocyanins—powerful antioxidants most commonly found in pomegranates and blueberries.

While anthocyanins can be poorly absorbed by your digestive tract, that isn't necessarily bad news, as unabsorbed anthocyanins are used to fuel the healthy bacteria in your gut. Curating the best bacteria in your gut is key for being healthy and losing fat.

Cooking and then cooling potatoes—potato salad, anyone? Resistant starch can help improve insulin sensitivity and enhance satiety, two important factors in optimizing fat loss. While sweet potatoes hog the spotlight, regular potatoes are healthy, too, providing potassium, Vitamin C, and other nutrients, as well as clean carbs. It sounds weird but baked, cooled potatoes are tasty right out of the fridge. Pair them with hardboiled eggs for a super quick breakfast. Again, protein is your best friend for fat loss. It burns more calories to digest than other foods.

It fuels muscle growth, which itself can fast-track weight loss. The more lean muscle your body has, the more energy it takes to fuel those muscles, thus increasing metabolism. Protein also helps keep your blood sugar stable. Soy is one of the best types of clean protein for promoting healthy weight loss. If you're not big on tofu, try creamy soy milk with coffee or your breakfast cereal. Green tea can help improve metabolism by as much as 4 percent in a hour period. That might not seem like much, but if you have it with breakfast every morning it can keep your metabolism in a higher gear throughout the day.

Green tea is also known to reduce appetite. Variety is the spice of life, but don't forget to include these weight-loss food standbys. They're famous for a reason. While the grapefruit diet is a waste of time, grapefruit itself can be a legitimate addition to a well-rounded weight-loss diet. A study conducted at the Nutrition and Metabolic Research Center at Scripps Clinic found that eating half a grapefruit with meals accelerated fat loss.

Grapefruit is high in fiber, water, and flavor, and has very few calories half a grapefruit is only about 40 calories. It's also a great source of vitamin C and other micronutrients. Fresh grapefruit is the healthiest option.

Try combining half a grapefruit with your breakfast and the other half with your lunch. Make sure to eat the white parts of the grapefruit as well, as this pith contains high amounts of soluble fiber. The next best thing is percent grapefruit juice with no added sugar. Look for a grapefruit juice with a high amount of pulp.