Fat-Burning Foods vs. Fat-Turning Foods

foods that burn fat and foods that make fat

BFFM’s “terrific twelve,” a list of “fat-burning foods,” might be the most important thing you’ve ever found. It’s called “the terrific twelve.” Even though there are so many foods you can choose from, these twelve are the ones that should be the foundation of your diet. Some foods are better than others and you can’t go wrong with them, but these are the ones you’ll keep coming back to.

1. Oatmeal

The only source of complex, starchy carbohydrates I could pick for a fat loss plan would be this one food item. If you’re a bodybuilder, you’re almost certain to eat oatmeal every day. It’s so great because: You see, even though it’s made up of starchy carbs, oatmeal has a good mix of carbs and protein as well as good fat. A half-cup has 3 grams of fat, 27 grams of carbs, and 5 grams of protein in it. Oatmeal has a low glycemic index because it has a lot of protein and fat. This makes it a very slow-releasing carb, which is what you want if you want to lose weight.

To make sure you’re getting real oats, you should choose either old-fashioned or quick oats. Keep away from the oatmeal packets that are sweetened or have other flavors in them. With natural (sugar free) applesauce and cinnamon, oatmeal is a great breakfast. Crush some walnuts or flax seeds into your oatmeal in the morning. This will give your “porridge” a nice crunchy texture while giving you the “good fats” we all need, which are good for our bodies. Add some Vanilla Praline-flavored protein powder to your oatmeal to make it a complete meal, or you can eat it alone. The “oatmeal family” has lots of other cooked whole grain cereals if you get tired of oatmeal. In your local health food store or gourmet supermarket, look for cereals made from barley, wheat, titricale, rye, oat bran, and flax. These cereals are good for your body (or a multi grain combination of the above).

2. Yams (and sweet potatoes)

After oatmeal, yams and sweet potatoes are probably my second favorite starchy carb. Because yams are naturally sweet, low in calories, and full of vitamins and antioxidants like beta-carotene, they’re a favorite carbohydrate for bodybuilders and people who want to stay healthy.

Brian Rowley, the science editor for FLEX magazine, says that bodybuilders eat yams when they want to lose weight because they are low on the glycemic index, which helps them lose weight. Waxy, white things

Boilers of potatoes are high on the glycemic index, which makes them a good post-workout meal. Yams are better the rest of the time.

Carb choices on the BFFM program aren’t all about the glycemic index. If you’re carb sensitive or on a very strict diet (like for an athletic competition), the index should be given more weight in your choices. People love yams. Sweet potatoes and yams aren’t exactly the same thing. Sweet potatoes are a little higher on the glycemic index than yams, but they’re still a good choice for a fat-burning diet. If you look at a yam, you can tell it apart from other foods by its darker orange color, pointed ends, and weird sizes and shapes. You can make this meal by combining a green vegetable with a yam, a chicken breast, lean red meat, or fish, and it will help you lose weight, build muscle, and boost your metabolism.

3.Potatoes  (white or red)

On a fat-loss plan, potatoes have been given a bad name because they aren’t good for you. As a result, potatoes are a great carbohydrate because they are made up of a lot of different potatoes. Natural: They are all that is left of the earth. They have fiber, vitamins, and minerals in them. They are a lot to eat. The calories in them aren’t as high as they used to be. Then why do people stay away? One reason is that they think a dry potato is a potato that has been stuffed. Putting butter, cream, and bacon on a potato will make it very unhealthy. This food can be eaten alone or with your favorite low fat, low calorie toppings. You can’t go wrong with either way you choose to eat it.

Another reason people might not like the potato is because they use the glycemic index as their main way to choose carbohydrates. Because potatoes have a lot of sugar in them, they are quickly broken down into blood sugar. It turns out, though, that when you eat your potato as part of a whole meal with your favorite lean protein, the glycemic index of the whole meal is much lower. There are some white potatoes that are higher in the GI than others. Most people also don’t know this. Baking potatoes have a lot of amylose, which is a slow-releasing starch, so the glycemic index is less. Another thing about Russet potatoes is that they aren’t very high in sugar. GI foods, like waxy potatoes or boilers, are foods with a lot of sugar or starch in them. If you’re very carb sensitive or hypoglycemic, you might want to eat more yams than white potatoes, but white potatoes are a great addition to almost any diet that wants to lose weight. If you’re like me, you eat white potatoes right up until the day of a bodybuilding competition, and you don’t have any trouble getting down to 3% to 4% body fat.

4. Brown Rice.

Brown rice is another staple food for bodybuilders. You’ll often see the “muscled ones” eating a lot of rice, both when it’s in season and when it’s out of season. As long as you keep your calories in check, rice is a good thing to eat all year long. Before bodybuilding competitions, some people cut back on rice (starchy carbs) and eat more green vegetables (fiberous carbs). There is no need to make fried rice or other dishes that are high in fat and calories if you want to stay healthy. Steamed or boiled rice is best.

Brown rice that has been slow-cooked or basmati rice that has been steamed are your best bets. Instant (pre-cooked) rice is fine if you’re short on time, but the instant rice breaks down much faster and is more easily digested by the body. When you eat white rice, especially the kind that’s sweet, the same thing happens (including sushi rolls). White rice is the processed version of brown rice. White rice is still a complex carbohydrate, but it burns more quickly and loses a lot of its nutritional value because it isn’t as healthy as brown rice. You should eat slow-cooked brown rice when you’re on a very strict diet to lose weight.

5. Products that are 100% whole wheat and whole grain are also good.

The “baseline diet” can and should include a wide range of bread products, but only if they are made from 100% whole grains. This means that the first ingredient on the label must say “100% whole wheat” or “100% whole grain.” White bread and anything made out of white flour is not allowed in any quantity on this program (except the occasional planned “cheat meal”). If you’re very picky about carbs, bread, even whole wheat bread, is one of the first things to go.

If you listen to different sources, about one in 200 people are sensitive to the gluten in wheat. In some people, gluten intolerance can cause problems with their digestive system and bloating. Gluten is a protein found in wheat products, and like lactose intolerance from dairy products, gluten intolerance may also cause digestive problems and bloating. People who are competing in bodybuilding usually don’t eat pasta or bread for 12-16 weeks before a show. They usually eat them again during off-season. Wheat and bread products are usually banned from very strict fat loss diets. Generally, though, whole wheat and other whole grains are fine additions to a healthy diet for long-term body composition control. It just depends on how “strict” you want or need to be with your nutrition.

6. Vegetables that are green and have a lot of fiber are number (broccoli, green beans, asparagus, lettuce, etc)

They are your best choice for carbohydrates that help you lose weight. Green vegetables, which are also called “fibrous carbs,” don’t have very many calories in them (they have a low calorie density). It’s almost impossible to eat too many green vegetables. Eat them a lot and eat more of them at the end of the day. One of the best ways to get lean quickly is to eat a lot of green vegetables and lean meats.

7. Fruit that has been ripened.

Whole fruits are a fantastic, healthy food suitable for nearly any fat loss program. There are some “gurus” in the bodybuilding industry who say that “fruit is fattening,” but this isn’t entirely true. If you want to lose weight, you should eat a lot of complex carbs instead of simple carbs. But saying “fruit is fattening” isn’t the same thing as saying “complex carbs are better.” Fruits are simple carbs, but they are natural simple carbs. Most fruits are low in calories, low in carbohydrate grams, and high in fiber. Starches, on the other hand, are high in calories and carbohydrate grams.

Some fruits, such as raisins, are extremely calorie dense and best avoided when you’re on a strict fat loss program and your calorie allotment is small. These fruits are great because they have only 60 to 80 calories each. They can be added to almost any meal plan because they have so few calories. Just make sure that most of your carbs are complex ones. There won’t be as much fat loss with an all-fruit diet or one that is mostly fruit. A diet that is mostly green fibrous carbs and lean protein will be more effective for fat loss.

8: Skim milk and milk with no fat in it.

Milk, cheese, yogurt, sugar-free frozen yogurt, and cottage cheese are all dairy products. Dairy products must be “fat-free,” “skim,” or have less than 1% fat to be approved by the BFFM. It’s not OK to eat whole milk dairy products because they are high in fat. When it comes to calories, even 2% low-fat milk is still 37.5 percent fat by weight.

Dairy products are a “combination food” because they have both carbohydrates and proteins in them. If you want to eat a protein food but don’t want to eat meat or fish, you can use a high-protein dairy product as a substitute. The protein could be non-fat cottage cheese instead of lean meat.

Cheese that isn’t full of fat can also add more protein to a meal. A lot of people think that yogurt has a lot of sugar in it, but this isn’

There is less protein in yogurt than there is in cottage cheese, so a single container of yogurt wouldn’t be enough for a full protein meal.

In fact, yogurt would be more of a simple carbohydrate exchange than a protein. You could, however, mix in a scoop of protein powder to make your yogurt “high-protein yogurt.”

9.Chicken breast  (and Turkey Breast)

A lot of bodybuilders and people who want to lose weight like to eat chicken and turkey as a source of protein. Remove the skin and get the light meat found in the breasts. The fat and calories in the thighs are more. Naturally, your poultry should be broiled, grilled, or roasted, not fried.

Also, we’re talking about the real bird here, not the sliced lunch meat you find at deli’s or pre-packed in supermarkets. Lunch meats are meats that have been cooked. Some nutritionists call them “fabricated foods” because they are made from a mix and poured into a mold before being cooked and wrapped. These are OK to have once in a while, but don’t make them a main part of your daily diet. Lunch meats are full of sodium, preservatives, binders, fillers, and other things you don’t want in your body.

10.Egg whites:

The best way to eat healthy and lose weight is to eat a lean protein with every meal. With zero fat, egg whites are as lean as lean proteins get. Egg whites are right up there with chicken breasts as one of the top three lean proteins of choice for losing fat and gaining muscle. Eggs are a super-high quality protein. The problem with whole eggs is the high fat and calorie content. In a good way, the yolk has all the fat, while the white has the same amount of protein. This doesn’t mean you have to throw out all your yolks, but it does mean you should limit your yolks. I’d recommend one yolk for every six whites you eat.

They don’t need to be broken open at all. You can just cut them open and use the edge of the shell to get the yolk out of the white. Or, even easier, simply use “Egg Beaters” or another packaged egg white product. There must be a lot of different ways to make eggs, so use your own ideas: Omelets, frittatas, scrambled, fried (in nonstick spray), over easy, sunnyside up, hard-boiled or any other way you like them, use egg whites liberally!

11. Fish and shellfish

Many people complain about the lack of variety in a bodybuilding-style fat-burning diet, which typically has you eating egg whites, tuna and chicken day in, day out.

What most people don’t eat enough of is fish and seafood. By using different types of fish and shellfish as protein sources, you can add an incredible amount of variety a well as getting those valuable good fats. Here is just a partial list of fish to consider: salmon, tuna, haddock, flounder, mackerel, trout, snapper, sea bass, swordfish, mahi mahi, perch, orange roughy, sole, Halibut, herring cod and catfish.

As with other meats, eat your fish baked, grilled or broiled and avoid fatty, high calorie sauces and butter. Most fish are very low in fat and high in protein. Some fish, such as salmon, mackerel, sardines, herring and trout, are high in fat. However, because fish is so high in Omega 3 fatty acids, these fish can and should be used liberally. Shellfish have many of the benefits that fish have and it can add some variety to your diet if you’re getting bored of egg whites and chicken. This group includes shrimp, crab, lobster, mussels, and more. By the way, when you’re eating in restaurants, fish is a great choice, as long as you make sure there are no hidden bad fats or extra calories.

12. Lean red meat

Bodybuilders are known for their love of red meat. Many bodybuilders think that red meat promotes muscle building, and there’s some truth to that. Red meat is high in protein, B-12, iron and creatine. Most cuts of red meat have a lot of fat in them. Red meat slices, on the other hand, are not all created equal. It’s a mistake to label the entire red meat category as a no-no because of high fat content. Red meat may be a terrific complement to a fat-burning regimen if you pick the leanest cuts available and keep your portion sizes minimal. There are only 9 grams of fat in a 6 oz serving of lean, trimmed top round steak, but there are 37 grams in a 6 oz serving of untrimmed porterhouse. The 18 oz porterhouse you’re likely to get at a steak house has over 100 grams!

Foods That Make You Fat

Part one of this special report included the twelve “fat-burning” meals. In this second episode of the course, you’ll learn which meals “convert to fat.” Learning what you shouldn’t eat is one of the finest methods to discover what you should eat. Then, via an elimination process, you’ll be far more inclined to consume the items that will offer you the greatest benefits.

In this study, you’ll learn that the meals that “convert to fat” all have a few elements in common:

  • X A lot of total calories
  • X Excessive calorie density per unit volume
  • X Excess total fat
  • X Contains a lot of harmful saturated and trans fats.
  • X Contains a lot of processed sugar.
  • X Nutritious value is low (low nutrient density) X Flavor enhancers, fillers, and other chemical additives X Colors and tastes that are synthetic
  • X Excess sodium

It’s just getting worse. Many of these high-fat, high-sugar “junk foods” are low in nutritional value. They negate the good you’re accomplishing by eating the correct meals. Anything heavy in white sugar, for example, can remove minerals from your body. None of the items on this list should ever be consumed as a regular part of your daily diet. Allow yourself one or two cheat meals every week, but leave the “junk foods” on this list for the rare cheat day. If and when you do consume them, remember to follow the rule of calorie balance (too much of anything stores as fat, whereas little quantities of poor foods normally do not).

1.an ice cream

I’m sure a lot of people will be upset when they see their favorite ice cream at the top of the list of foods that make you fat, but bear with me: Ice cream is a big no-no with a large B! Ice cream has a lot of fat, sugar, and calories that you don’t need; it’s a fat-storing trifecta. Not to mention the synthetic colors, flavors, preservatives, emusifiers, and stabilizers.

Let us now discuss the fat. One cup (which is a rather tiny amount) has roughly 350 calories and 20 grams of fat, the majority of which is saturated. And that’s just basic vanilla ice cream. Haagen Dasz Belgian Chocolate has 660 calories and 36 grams of fat per cup. But that’s all! Ben & Jerry’s has all of them beat! A cup of wavy gravy ice cream has 660 calories and….. Gulp…. 48 grams of fat, 20 of which are saturated!

There are so many tasty alternatives to ice cream, such as fruit sorbet or sugar-free, low-fat frozen yogurt, that it’s mind-boggling that more health-conscious individuals don’t make the transition. Are you a fan of Ben & Jerry’s? If you must, skip the wavy gravy and chunky monkey in favor of the Cherry Garcia Yogurt… It barely has 340 calories and 6 grams of fat. Healthy Choice produces a low fat chocolate mint chip ice cream that has just 200 calories and four grams of fat per cup. Best of all, Kemp’s produces a sugar-free, nonfat frozen yogurt with just 240 calories and zero grams of fat. It’s produced with skim milk and has no added sugar.

You can have your ice cream and eat it too if you control your portion sizes, read labels, pick your brand wisely, and go for a reduced fat or fat free option. “But it simply doesn’t taste the same,” I usually hear. True, but if ordinary ice cream is a regular feature on your weekly or daily menu, you can bet that a large portion of those calories will be converted to fat.

2.Fryable foods

Fried meals in general are BAD NEWS! (in capital letters!) Fried foods are dangerous in several ways. To begin with, they are heavy in calories and largely fat. Take, for example, McDonald’s supersize fries. If you finish the whole recipe, you’ll have 610 calories and 29 grams of fat, 10 of which are saturated. 390 calories and 25 grams of fat, 15 of which are saturated, in a large Burger King hash brown. KFC fried chicken breast (extra yummy crispy) – 470 calories and 25 grams of fat in one serving.

Second, the fat is either highly saturated or trans fat. Frying degrades essential fatty acids (EFAs) by twisting their molecules from their native cis-configuration to the unnatural trans form. To make things worse, shortening and margarines have mostly replaced lard, which was formerly used for frying. To begin with, they include high levels of chemically altered trans fatty acids, so you get a double whammy of artery-clogging, health-destroying “funny fats.”

There is no such thing as safe frying, according to Udo Erasmus, the world’s leading specialist on fats. Erasmus describes safe frying as a “contradiction in terminology.” “When meals become brown, it means they’ve been scorched.” The nutrients in the charred substance have been depleted. Proteins degrade into the carcinogenic acrolein. Browning occurs as a result of molecular breakdown of starches and sugars. The breakdown of fatty acids and glycerol converts fats and oils to smoke.”

Stay clear from anything fried, people! (Did you know that the French term for “fried” is “sauté?”)

  1. Donuts and other pastries

Doughnuts, like ice cream, are a no-no when it comes to losing body fat and improving your health. Doughnuts include the fat-storing king’s combo of refined sugar and saturated fat.

A tiny plain or powdered doughnut has roughly 170 calories and 10 grams of fat (which is more than 50% fat by calories). Your bigger donuts have 200 to 420 calories and up to 22 grams of fat, the majority of which is saturated.

Of course, the flour used in donuts is white flour, which has been stripped of any nutritious value and has no trace of the original whole grain. To add insult to injury, loads and heaps of sugar are sprinkled on top.

Donuts also include softening ingredients such as mono and diglycerides, propylene and glycol mono and diesters, coloring additives such as FD & C yellow, number 5, and preservatives such as BHT and BHA.

Donuts are an excellent source of a chemical cocktail high in fat, sugar, and calories. By the way, did you realize those items are deep-fried? And did you know that a Cinnabon has 670 calories and 34 grams of fat? Avoid Cinnabons, pastries, éclairs, and anything else from the “donut family.”

  1. White sugar, candy, chocolate, and confections

One of the most common weight-loss myths is that carbs make you fat. This is a false assertion. The proper statement is that refined carbs make you fat… This includes white sugar, candy, and sweets. Of course, the bottom line is calories… It’s not always sugar that makes you fat; it’s eating too much of it.

Calories that cause you to gain weight However, guess what? Refined carbohydrates are exceedingly calorie dense, making it very simple to overeat.

You wouldn’t want to consume sugar even if you could “get away with it” because your calories were below maintenance. Sugar, you know, is a source of “empty calories.” There are no vitamins, minerals, fiber, or anything else… just calories.

Refined carbohydrates disrupt your blood sugar levels and raise insulin levels, which may lead to fat accumulation and prevent stored fat from being released.

It’s just getting worse. Nancy Appleton, author of “Lick the Sugar Habit,” has prepared a list of over 100 reasons why sugar is bad for your health and fitness. Here’s a truncated version:

  • 1) Refined sugar may contribute to the accumulation of body fat.
  • 2) Refined sugar has been linked to an increase in harmful LDL cholesterol.
  • 3) Refined sugar may lower good LDL cholesterol.
  • 4) Refined sugar may raise triglyceride levels.
  • 5) Refined sugar has been shown to suppress the immune system.
  • 6) Refined sugar depletes your body of essential nutrients.
  • 7) Refined sugar has been linked to the development of a variety of cancers.
  • 8) Refined sugar may result in hypoglycemia.
  • 9) Refined sugar may lower growth hormone levels.
  • 10) Refined sugar has been linked to diabetes.
  • 11) Refined sugar has been linked to food allergies.
  • 12) Refined sugar may raise blood insulin levels.

If you only made one adjustment to your eating habits today, it would be to minimize your sugar consumption. The improvement in your health, energy levels, and body composition would be mind-boggling. Take the sugar out!

  1. Soda

Joseph Priestly, a British scientist, learned how to carbonate water in 1767. Simply said, pressurized carbon dioxide gas is blasted into the drink, which produces the frothy fizz that so many people like.

Soft drinks have now grown into a multibillion-dollar business all over the globe. In reality, Coca-Cola is one of the world’s most valuable and well-known brands. According to the Beverage Marketing Corporation, total carbonated beverage consumption in 2001 was 10.3 billion cases. Every year, the typical individual drinks… wait for it… 55.7 gallons of the bubbly stuff. But what’s good for the cola makers isn’t always healthy for you.

Even though soft drinks are mainly water, the quantity of sugar and high fructose corn syrup used to sweeten normal soda is more than enough to cause harm.

We’ve previously discussed the dangers of sugar, but liquid sugar is much more sneaky when it comes to interfering with your fat-burning machinery. Several studies have demonstrated that when you ingest liquid calories, you do not compensate by eating less food. As a consequence, you consume more calories in addition to the food you regularly consume.

On fat-burning diets, liquid calories of any kind should be avoided.

  1. Fruit “drinks” and other sugary beverages

Likewise (as with soda)… Don’t consume your calories, particularly if they’re sugary! Don’t be misled by labels that declare, “Contains genuine fruit juice.” Read the ingredients list and do your homework. STAY AWAY if you read the words sugar, sucrose, corn syrup, or high fructose corn syrup on the label!

  1. Bacon with sausage

Bacon has practically become a normal component of the traditional American breakfast. That’s too horrible! According to the Center for Science in the Public Interest, bacon and sausage are among the worst meals you can consume. A single strip of ordinary pig bacon has 130 calories and 13 grams of fat, five of which are saturated. By the way, that’s 93 percent fat by calorie count — wow!

Even if you pick turkey bacon or reduced fat bacon, you should carefully read the label. “Low fat” doesn’t signify much. If the fat content is lowered from 90% to 70% or even 50%, there isn’t much of an improvement.

Assume you discover a really lean bacon or bacon replacement. Still, it’s not a good option. Why? Because it is a prepared food. The same caution applies to processed meats as it does to processed fats and sugars. You aren’t

My buddy, you’re eating genuine, unadulterated pork! You’re consuming a “meat product” containing some pig in a mixture of fillers, salt, sugar, and nitrites needed to cure the meats.

Avoid all fatty and processed meats in favor of lean proteins such as chicken breast, turkey, fish, and egg whites. Your body will appreciate it.

8. White bread

Every year, the typical American consumes 54 pounds of bread. The majority of people believe that bread is fattening. This is primarily due to the growing popularity of low carbohydrate diets. The issue is that they are eating the incorrect sort of bread. White bread is metabolized in the body in the same manner as white sugar is. White bread is a processed carbohydrate that has no nutrients. Whole grain breads (100 percent wheat, rye, and so on) are a different story.

Some breads are manufactured entirely of whole grains, retaining all of the vitamins, minerals, and fiber. Other breads are made entirely or primarily of refined white flour. The majority of the nutrients in these loaves have been removed. Milling and grinding whole grains lowers particle size while increases calorie density, converting the entire grain (a complex carb) into a simple carb that is no better than pure sugar.

When proponents of low carb diets “flame” dieters for eating “too many carbs,” they often omit to explain that the issue is not carbohydrates per se, but processed carbohydrates. Most individuals are unaware that refined carbohydrates comprise not just white sugar and its derivatives (such as corn syrup), but also white flour.

That’s correct! This indicates that anything cooked with white or enriched flour is a food that is more likely to convert to fat! Cereals, pretzels, bagels, breads, pitas, crackers, and anything else produced with white flour fall into this category. Simply reading the ingredients list on the label will tell you if an item is whole grain or not. If it’s whole grain, the first component will read something like “100% whole wheat.”

If you want to lose weight, ditch the white flour and opt for the grain — whole grain, that is.

9.Chips, nachos, and corn chips

“far too high salt level makes potato chips extremely dangerous, particularly if you are pregnant,” stated Robert Kennedy in his book “Rock Hard, Supernutrition for Bodybuilders.”

High blood pressure is a genetic predisposition. One popular brand has 680 milligrams of salt, compared to the 4 milligrams of sodium in a typical baked potato.”

The presence of sodium isn’t the only disadvantage of chips. Let’s see… we’ve got a lot of calories, a lot of fat, flavoring compounds, and the refined oils needed to fry/cook these buggers. Sodium and fat aside, the nutritional content of a potato chip pales in comparison to that of a raw potato. The nutritious content of the raw potato has been literally “fried right out.” What’s left are largely fat calories from the refined oil used in the cooking process.

Oh, and nachos and Dorito-style chips are also prohibited (sorry).

These days, you can get fat-free potato chips in a health food shop, which is a significant improvement, but bear in mind that packaged and man-made foods are NEVER as beneficial as those consumed in their natural state. Pretzels are healthier because they help you lose fat, but since they’re produced from white flour, they’re not as much of an upgrade over potato chips as many people believe.

10.Hot dogs and fast food burgers

Hamburgers and hot dogs are as synonymous with America as Chevrolet, baseball, and apple pie. Unfortunately, America’s love of fast food has resulted in it becoming one of the world’s most obese and unhealthy nations.

Hamburgers are the least of two evils (but they’re still quite bad). Hot dogs are not pure meat; they are a “meat product” made up of some meat mixed with fillers, stabilizers, salt, preservatives, artificial colors and tastes. They’re a veritable smorgasbord of chemicals and additives… a “false food,” if you will. A three-ounce hot dog has 16 grams of fat, seven of which are saturated.

If you really must have a hot dog, firms such as Healthy Choice now provide reduced fat hot dogs or turkey dogs. Keep in mind, however, that all hot dogs, reduced fat or not, are processed meats. The same logic that applies to carbs also applies to proteins: natural meals are always preferable to processed ones. Stick to natural lean proteins like chicken breast and egg whites as much as possible and avoid refined and processed meats.

While hamburgers are produced from actual beef, they are created from some of the fattiest meat available. The term “lean ground beef” does not exist. Even the leanest meat has a substantial fat content. Read the labels and do your own calculations.

Oh, one more thing…

Cancer has been related to the nitrites used to cure hot dogs.

11) Cookies, cakes, and pies

Cookies, cakes, and pies are similar to donuts in that they include fat and sugar (and, if you’re not cautious, they’ll land up on your hips as well!) They’re not any better since they’re baked rather than fried.

The worst of all food combos is fat and sugar, and both are abundant in cookies, cakes, and pies. They also contain large levels of harmful trans fatty acids.

Save the cake for your birthday once a year (okay, maybe a slice of pumpkin pie for thanksgiving). Avoid them like the plague for the remainder of the year.

Sugary breakfast cereals (nineteenth)

According to Scott Bruce and Bill Crawford’s book “Cerealizing America,” the cereal business consumes 816 million pounds of sugar each year. Every year, Americans purchase 2.7 billion packets of breakfast cereal. If the empty cereal boxes from one year’s consumption were put end to end, they would extend to the moon and back. Every year, 1.3 million cereal adverts appear on American television, amounting to more than twenty-five hours of cereal advertising each day at a cost of $762 million in air time. Only vehicle manufacturers spend more money on television advertising than breakfast cereal producers.

Most packaged cereals sold in supermarkets are high in sugar, with some containing more than 50% sugar (sugar smacks have 53 percent sugar). Cereal producers use sophisticated marketing to make many cereals look far healthier than they are by “fortifying” them with vitamins and minerals. Oh, how nice — vitamin-fortified sugar!

Before you consume any cereal, check the ingredient list to determine how much sugar is included. Then go through the “Nutrition information” column.

Actually, there are just a few national commercially labeled cereals that are manufactured from whole grains and are sugar free. One example is shredded wheat. If you go shopping,

You are considerably more likely to find a nutritious, whole grain, sugar free (or very low sugar) cereal in a health food shop than at your local supermarket. However, several health food store packaged cereals are sweetened with fruit juice or fructose. Although this is a better than refined white sugar, the calories may quickly add up.

Although there are some wonderful boxed cereals available, you may be surprised to learn that bodybuilders and fitness models – among the world’s leanest athletes – practically never consume boxed cereal – even the better ones. They like unsweetened old-fashioned oats instead (not the flavored, sweetened packets). This may come as a surprise, but most commercial breakfast cereals, with their hidden sugars and sophisticated marketing, are fattening meals. Keep them on the shelf!

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