Bodybybugs

Metabolism boosting foods:
#4. Plain Greek yogurt & cottage cheese.
As previously discussed, foods high in protein increase satiety and boost metabolism... hence greek yogurt. Greek yogurt contains more than double the protein of regular yogurt and only about 1/3 the amount sugar. Greek yogurt is rich in multiple sources of probiotics. A recent research published in the British Journal of Nutrition suggests that certain probiotics from the lactobacillus family of bacteria commonly found in greek yogurt, may help one to lose weight and keep it off. Always choose a plain greek yogurt as opposed to fruit-flavoured varieties that typically have 3 times as much sugar. Instead opt for adding your own fresh fruit such as berries etc making it more nutrient dense, high in fibre, vitamins, antioxidants and polyphenols.

Cottage cheese is rich in casein (slow digesting) protein, making it an excellent supply of amino acids. It contains 28g of protein per single cup, its also a good source of calcium, ribolflavin, vitamin B12, selenium and phosphorus. Whilst whey, a fast digesting protein is considered the "gold standard" of protein supplements, recent studies suggests that casein or a combination of whey and casein may provide greater muscle building and recovery benefits, especially during sleep when consumed before bed.

As with other foods mentioned previously, its recommended you choose organic sources of greek yogurt, cottage cheese and any other form of dairy when possible. Here are some benefits of organic when compared to conventional:
• 25% fewer omega 6 fatty acids, which are pro-inflammatory.
• 62% more omega 3 fatty acids, which are anti-inflammatory.
• optimal omega 6 to omega 3 ratio.
• 32% more EPA & 19% more DHA, which are two omega 3 fatty acids crucial for nervous system function, cardiovascular health, pain management, hormonal regulation, body composition, feelings of well being and more.
• 18% more conjugated linoleic acid (CLA), which has been shown to reduce body fat, increase lean body mass and improve body composition.

Metabolism boosting foods:
#2. Wild-caught, fatty fish.
Cold-water fish like salmon, sardines, mackerel, halibut, tuna & anchovies are rich in protein and omega 3 fatty acids. Research suggests that not only does it increase metabolic rate, but it has also been shown to significantly decrease cortisol levels (a stress hormone associated with increased stomach fat.

Depending on where in the world you reside, getting this highly beneficial food can be difficult. However it can be sourced, expensive as it may be, it is totally worth it from time to time as the taste and benefits are just so great.

To a much lesser extent, it is permissible to buy these as canned-foods. However it is important to note, that you will be sacrificing a bit of total nutrient value, taste, & overall health due to the high sodium content and addition of preservatives.

Other choices not mentioned are cod-fish (aka saltfish) & herring.

The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.
-- Thomas Edison

A lot of people tend to forget or overlook the calories, sugar and unhealthy fats in common, everyday condiments. This is a huge mistake, because they really add up and can completely sabotage an otherwise excellent diet. Don't just assume that if you don't have to chew it, it doesn't count.

Sweet condiments like ketchup, steak sauce, sweet and sour sauce, cocktail sauce and others can be loaded with way too much sugar, which can wreak havoc on your insulin levels. Fatty condiments like mayonnaise, cheese sauce, parmesan cheese and bleu cheese dressing are loaded with unhealthy fats and pack a huge number of calories into just a spoonful of food.

Here are what I consider 4 of the worst condiments to eat when you're trying to lose fat, and some excellent things to try instead.

Mayonnaise

Mayo is not your friend. Two tablespoons (about a sandwich worth) has 200 calories and every one of them is fat. It's not even good fat; it's generally made from soybean oil. If you're making a sandwich or some chicken salad, try using spicy brown or Dijon mustard instead. Two teaspoons have 10 calories, no fat and only 2g of carbs.

Creamy Salad Dressings

Dressings like bleu cheese, creamy Italian or ranch are loaded with soybean oil as well, not one of the fats you're going for in your diet. The recommended serving of 2 teaspoons has 220 calories and 200 of them are fat. But have you measured out two teaspoons of dressing? They won't go far on a nice salad. On the other hand, there are about a hundred different vinaigrettes you can make in 30 seconds using olive oil and either regular or balsamic vinegar for the same calories, but with healthy fat from the olive oil. You also won't get the 300=mg of sodium that's in most creamy dressings.

Sour cream

There's not much you can say about sour cream that's good. Again, it's loaded with fat and not very healthy fat, either. Plain Greek yogurt is a wonderful substitute for sour cream in sauces or soups, on a potato or in your favorite dip. I promise that you won't believe how well protein-packed yogurt works in the place of sour cream.

Jelly and jam

Commercial jellies and jams are loaded with sugar and don't usually have much fruit in them. The sugar-free versions are sweetened with unhealthy artificial sweeteners. Try getting "no sugar added" (not the same as sugar-free) spreadable fruit, or make your own in the blender in about ten seconds. Just throw a few berries and just a touch of honey in, blend for a few seconds and spread it right on your toast, though ya'll know i'm not a supporter of bread.

Fat loss requires some sacrifices. But why should you sacrifice so much of your calorie, carb or fat allowance on a few condiments? Learn to sub things that are better for you so that you can save those calories for things that really matter and you'll be much better off!