1. Green Tea. Known for its powerful antioxidant and boosting metabolism effect, green tea tops this chart. This tea has also been known to lower cholesterol and improve the ratio of good cholesterol (HDL) to bad cholesterol (LDL). I recommend one cup of green tea daily.
2. Lean Organic Beef is loaded with protein and helps synthesis of hemoglobin which aids in red blood cell production. Meat is one product that should always be purchased organic where and when possible.
3. Broccoli. This vegetable is the never-ending talked about super food. Broccoli is packed with calcium, vitamin A, vitamin C, folic acid, and fiber. Broccoli also contains powerful antioxidants and also helps to detox the body of harmful levels of estrogen. High levels of estrogen have been linked to breast cancer, ovarian cancer and uterine cancer.
4. Cayenne Pepper. This spice causes you to burn fat! I know, who would have thought. Cayenne pepper kick starts your metabolism and makes foods taste great.
5. Nuts. Not only do they provide plenty of high-quality protein but also a perfectly balanced assortment of vitamins, minerals and fiber. Walnuts particularly also contain healthful polyunsaturated and monounsaturated fats that lower deadly artery-clogging cholesterol.
6. Eggs, organic. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. Eggs are one of the only foods that contain naturally occurring vitamin D and despite the rumor of elevating your cholesterol – present research proves the opposite effect.
7. Spinach contains anti-inflammatory and anti-cancer benefits from Spinach phytonutrients. Spinach contains numerous nutrients making it a powerful antioxidant. The vitamin K found in leafy vegetable helps prevent excessive activation of osteoclasts, the cells that break down bone. And let’s not forget the vitamin C, vitamin A and iron content.
8. Mixed Berries are low glycemic and are known for their phytonutrients for antioxidant, antimicrobial and anticarcinogenic protection.
9. Avocado. This Fruit is nothing shy of amazing! Avocado has anti-inflammatory benefits, better heart health and regulating of blood sugars. Recent research has found absorption of two key carotenoid antioxidant increases significantly when fresh avocado (or avocado oil) is added to an otherwise avocado-free salad. FUN FACT: avocado has more usable protein than a steak!
10. Fish Oil. Drum roll please. Fish oils have been proven to increase insulin sensitively, inhibit fat storage, provide energy, promote muscle growth, prevent muscle breakdown, lower cholesterol, reduce inflammation and lower blood pressure. There are numerous studies on effects of fighting cancers and many diseases. It’s one of the most beneficial supplements you can take because it influences so many aspects of heath and athletic performance.
See also Why Your Diet Should Be Wheat Free
My favorite quick meal/snack – 2 eggs (cooked), two tomatos, an ounce of feta, half an avocado (cubed), some red onion – mix it all together, season with salt and pepper. Eat it as is or use as a topping for spinach salads, it’s Summer in a bowl!
I’ve heard that Fish Oil is a dangerous supplement to take because it goes rancid so easily and its so hard to tell. Do other EFA supplements have the same effects? For example Udo’s Oil.
Udo’s oil is very good! I personally don’t believe fish oil is dangerous at all. In fact, in opiniion, fish oil is the best supplement you can take.
Thanks for the info! I usually eat everyone of those things everyday. I Usually drink 2 or 3 cups of green tea. We raise our own grass fed cows for our grass fed beef. I don’t like avocado, so I get my fat from nuts, organic eggs, grass fed cheese, and natural PB. Do I need to try and like eating avocados? Have fun this weekend! I’ll be looking forward to the recipe Sunday!
Great Anna, no, don’t add avocado if you don’t like them. Balancing your fats with your choices above is sufficient.
ok, awesome, thanks so much!
I love that for once someone makes a list of good things to eat. There are so many more that tell what you can’t or shouldn’t eat. I am glad to have a list of positives to choose from. Not sure how to use some of these foods, like Cayenne Pepper. Can’t eat really spicy food…I’m a weakling, “a true gringo” by many of my friends standards. So how do you incorporate this into your diet? And fish oil, how can you add that to your diet as well? I love all the listed benefits, but not sure how to include it. Can you get sufficient amounts of fish oil just by eating more fish? And if so, how do you know you are not eating “bad” fish, such as those that are farmed, high in toxins and so on? Where can you get healthy, safe and affordable (that might be asking too much!) fish oil?
Cayenne pepper is for taste. If you don’t like spice, leave it out. Fish oils are supplements that should be taken with meals depending on your weight. You can eat more fish although there are dangers due to pollutants in fish. Here is a great place to get fish oil. Read my blog of essential fatty acids under women nutrition and supplements. http://flaviadelmontenutrition.getprograde.com/essential-fatty-acid.html
i love these healthy suggestions. Now to use them.
Hi Flavia,
I like baked 2 whole eggs in an olive oil sprayed bowl with a sprinkle of: fresh cracked black pepper, thyme, all spice and some times even a bit (1tsp) of parmasean cheese. Bake at 400 F for 15 to 25 minutes depending on how well done you like your yokes. Very easy to prepare and goes nicely with veggies or fruit depending on what time of day it is prepared.
Bon Apetite,
Dr. Kimberly Gordacan
P.S. Dark Chocolate 72% or darker is a great snack too! No preparation necessary too.
Will any of these foods produce fat loss by themselves or do we still need to eat less and workout?
The concept of weight loss will always be that in order to lose weight, calories out > calories in. But there are easier and faster ways to do this. This is the key to successful weight management for a lifetime.
I LOVE this article! I have always eaten avocado, beef, eggs, spinach, berries and fish; however I used to be totally afraid to eat nuts because I thought they were too high in bad calories and fat. I love all your nutrition information and tips! Keep up the awesome work, girl!
Miss you, Flav!
xoxo
Brit
Is canned spinach ok to eat?
I have no idea…never heard of it canned.
I’ve read that it is better to cook your spinach and broccoli and others too. Is that to your knowledge as well?? Thanks for the article!
As far as I know, all vegetables are better consumed raw (maybe not potatoes). If you are cooking them, do so for only a few short minutes to ensure you keep the nutrients.
how about kale is it ok to consume it raw?
Yes!
yup! for sure it is!
Hi Flavia,
I hope you can help?
I am heading off on Vacation this weekend for 10 nights and would like to indulge a little in alcohol and food, do you have any tips for me as to what I should definitely not eat? Also, i am looking for a recommendation on the best alcohol to consume? Or are all as bad as each other?
I just don’t want to take three steps backwards after working so hard, but do want to enjoy myself to the fullest, as i feel i really deserve this break away.
Thank you,
Clea.
Hey Clea. I would stick to wine. No sugar drinks and drink one glass of water for every ounce of alcohol you consume. Stay away from deep fried anything and limit your bread and sweets. Add in some cardio when you can and if you consume some sweets…do a bunch of squats after to drive the extra calories into your muscle. HAVE FUN!!!
Great advice, thanks Flavia!!
Flavia!
What so you suggest for vegetarians instead of fish oil and the organic beef? I’m really trying to become healthier! Thanks for any suggestions!
Flax seed instead of fish oil is wonderful, there is also Udo oil. I am guessing you don’t eat clams or oysters which have iron in them…Lentils and most beans, spinach, potatoes and whole grains have iron in them. For fat and protein, avocado is great, as well as mixed nuts.
Hi Flavia,
A quick question about nutrition, if you have the time to answer..my trainer has encouraged me to start a kethogenic diet, which i have been following for 11 days now, and still have lowcarb flu which is making me feel lousy (my trainer says this will pass) just wondering what your opinion is on this type of diet for fat loss? Thanks for your help, Clea.
I don’t recommend this type of diet. It works but after you are through with it you will likely be sensitive to carbs, causing you to be uncomfortable every time you eat them. Also, this isn’t a long term solution. I reccomend implementing habits that you can use for a lifetime rather than a quick fix. 🙂
Hey Flavia,
I hope I’m not bothering you too much with all my questions. I was wondering is it bad to scramble your eggs in the microwave? Does it degrade the quality of the fats or vitamins or something?
I appreciate your comments and questions Anna, you aren’t bothering me at all! Microwaves in general are not good for your health. I know they do degrade breast milk and formula so I would assume it would do the same with eggs. I personally stay away from the microwave in general. There has been many studies that have shown an increase of carcinogens, lowering hemoglobin (anemia), ear disruptions and even changing cholesterol levels in the blood.
Thank you so much! I will try my best to stay away from microwaves. I really appreciate your quick and very informative responses. I love all the videos, articles, and recipes that you post!
Hi Flavia
how many eggs can we eat in a day and how many can we eat in a week since i love eggs? I am 57 kg how much protein should i consume in a day? I want to lose 16kg how many calories should i eat daily.Thanks
Hey Ishka, you should jump on board FBL. You should be getting 1 gram of protein per pound of body weight. As for eggs, I would eat 1-2, six to seven days a week. It depends what other fats you are eating.
Hi Flavia
Thank You so very much for your advice , i really appreciate your time and effort in replying to me. God bless
Hey Flavia, I know we’re supposed to rotate our protein sources. I eat protein 6 times a day. The proteins that I eat are: egg whites, organic eggs, grass fed beef, venison, iso-smooth protein powder, chicken, tilapia, salmon, and tuna. I never eat the same protein in a day but I do have some of the same protein sources every day. I don’t want to develope an allergy to any of them so do I need to try and find more protein sources? Eggs & egg whites are my favorite protein sources so is it ok to have these every day? Thank you so much for everything!
Hey Anna, sounds like a good routine you have going. I would suggest giving your body a break from eggs once a week or every 2 weeks. That’s really the only thing I suggest and only if you are eating more than one a day.
Hi Flavia, I just noticed an email from Ishka that worried me. She asks help to loose 16kg.
As she is only 58kg her weight loss goal of 16kg is a typo I hope! as she would be dieting from
127.6 pounds down to 68.2 pounds! Sounds a very unhealthy goal otherwise.
Michelle
Hello Flavia. My question to you is, what exercises will help me to get rid of my lower stomach and back fat. I work out and eat pretty healthy. I have some what of a visible “4” pack but cant get rid of the pooch on the lower end. 🙁 please help
Hey Dianna, Flavia has said before that fat is just stored energy. Sadly you cannot choose what part of your body the fat comes off of first. Through proper diet, resistance training, and cardio it will come off, just keep at it!
Hey Dianna. This requires a mix of proper nutrition and exercise but most importantly nutrition. The right foods taken at the right times is the only way to lose the fat and exercise helps you get there faster and shapes your body. Read this post: https://flaviliciousfitness.com/2011/12/27/female-fat-loss/
Great post!