Fat Burning Basics
If you’re overweight, you are not a bad person. You’re simply overweight. But it’s important to lose
the extra pounds so you’ll look good, feel healthier and develop a sense of pride and self-esteem.
Once you’ve lost the fat, you’ll need to maintain your weight.
In this booklet, you’ll discover how to lose 10 pounds a month – a nice, safe loss of about two or
two-and-a-half pounds a week – painlessly. You’ll feel satisfied and more energetic than in the past
without feeling deprived.
Most Americans pack on those extra pounds by eating the wrong things. Changing these poor eating
habits is the key to long-term success. Knowledge – along with the right food – is the key.
When humans lived in caves, they didn’t know anything about preserving and storing food. They
spent all their waking time and energy hunting and gathering food. When they had it, they gobbled
it down fast. Instead of storing food in pantries or cupboards, they stored energy in their bodies in
the form of fat to burn during periods when there was little or nothing to eat.
Each year, it was absolutely vital for them to put on a good layer of fat during the warm sprint and
summer months. That was the only way they could guarantee their survival during the lean and
mean winter months.
And since women bore the young, they needed more energy to sustain themselves and their babies,
and that meant they were usually heavier.
Even though we no longer live in caves, we have inherited and maintained this basic mechanism for
fat storage from our hunting and gathering ancestors.
Each one of us is born with a certain number of fat cells. How many of these fat cells you possess
depends on genetics. If you have a lot of fat cells, maybe your ancestors were the biggest people in
the tribe, which was a good thing because they had the best chances of survival.
You can never get rid of fat cells, but – unfortunately – you can add to them. Depending upon what
you eat, your body will manufacture new far cells. And like those you were born with, they never
That doesn’t mean you’re doomed to be fat once you put on extra pounds. It is possible to shrink fat
cells. That’s what happens when you lose weight. You burn up the fat stored in those big fat cells.
Think of them as balloons. Burning off the fat inside them has the save effect as letting the air out
of a balloon.
A good weight loss program requires a certain amount of intake restriction – the consumption of
fewer calories. You burn off the fat by eating less fat and becoming more active.
To guarantee a lifetime of weight-control success, you have to change the type of foods you eat, so
that you ingest less fat and still get the vitamins, minerals, trace elements, protein, fat and
carbohydrates your body needs to thrive.
Extremely low-calorie diets may help you shed pounds quickly, but they’ll lead to failure in the
That’s because humans are genetically protected against starvation. During food shortages, our
bodies slow down our metabolisms and burn less energy so we can stay alive.
A part of our brain called the hypothalamus keeps us on an even weight keep by creating a “set
point.” That’s the weight where we feel comfortable. The hypothalamus determines this point based
on the level of consumption it’s used to. It seeks to keep our weight constant, even if that point is
over what it should be.
When we drastically cut back our food intake, the brain thinks the body is starving, and in an effort
to preserve life, it slows the metabolism. Soon the pounds stop coming off. Consequently, we grow
hungry and uncomfortable and then eat more. And then the diet fails.
How can you compensate for this metabolic slow-down? The answer is that you have to change the
nutritional composition of the foods you eat. You will have to cut down on total calories – that’s
absolutely basic to weight loss. More important, however, is reducing the percentage of total
calories you are getting from fat.
That’s how you’ll avoid starvation panic in your system. At the same time, you reduce the amount
of fat in your food, replacing it with safe, low calorie, nutrient-rich plant foods. This will convince
your brain that your body is getting all the nutrition it needs.
In fact, you’ll be able to eat more food and feel more satisfied while consuming fewer calories and
Plant foods break down slowly in your stomach, making you feel full longer, and they are rich in
vitamins, minerals, trace elements, carbohydrates and protein for energy and muscle-building. This
allows your body to burn off its excess stored fat.
Fat Burning Foods
Each one of the following foods is clinically proven to promote weight loss. These foods go a step
beyond simply adding no fat to your system – they possess special properties that add zip to your
system and help your body melt away unhealthy pounds. These incredible foods can suppress your
appetite for junk food and keep your body running smoothly with clean fuel and efficient energy.
You can include these foods in any sensible weight-loss plan. They give your body the extra
metabolic kick that it needs to shave off weight quickly.
A sensible weight loss plan calls for no fewer that 1,200 calories per day. But Dr. Charles Klein
recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. He
says you will still lose weight quite effectively at that intake level without endangering your health.
Hunger is satisfied more completely by filling the stomach. Ounce for ounce, the foods listed below
accomplish that better than any others. At the same time, they’re rich in nutrients and possess
special fat-melting talents.
These marvels of nature deserve their reputation for keeping the doctor away when you eat one a
day. And now, it seems, they can help you melt the fat away, too.
First of all, they elevate your blood glucose (sugar) levels in a safe, gentle manner and keep them
up longer than most foods. The practical effect of this is to leave you feeling satisfied longer, say
Secondly, they’re one of the richest sources of soluble fiber in the supermarket. This type of fiber
prevents hunger pangs by guarding against dangerous swings or drops in your blood sugar level,
says Dr. James Anderson of the University of Kentucky’s School of Medicine.
An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol.
You’ll also get the added health benefits of lowering the level of cholesterol already in your blood
as well as lowering your blood pressure.
Whole Grain Bread
You needn’t dread bread. It’s the butter, margarine or cream cheese you put on it that’s fattening,
not the bread itself. We’ll say this as often as needed – fat is fattening. If you don’t believe that,
ponder this – a gram of carbohydrate has four calories, a gram of protein four, and a gram of fat
nine. So which of these is really fattening?
Bread, a natural source of fiber and complex carbohydrates, is okay for dieting. Norwegian scientist
Dr. Bjarne Jacobsen found that people who eat less than two slices of bread daily weigh about 11
pounds more that those who eat a lot of bread.
Studies at Michigan State University show some breads actually reduce the appetite. Researchers
compared white bread to dark, high-fiber bread and found that students who ate 12 slices a day of
the dark, high-fiber bread felt less hunger on a daily basis and lost five pounds in two months.
Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this
So the key is eating dark, rich, high-fiber breads such as pumpernickel, whole wheat, mixed grain,
oatmeal and others. The average slice of whole grain bread contains only 60 to 70 calories, is rich in
complex carbohydrates – the best, steadiest fuel you can give your body – and delivers surprising
amount of protein.
Easy does it is the password here. We’ve all heard about potential dangers of caffeine – including
anxiety and insomnia – so moderation is the key.
The caffeine in coffee can speed up the metabolism. In nutritional circles, it’s known as a metabolic
enhancer, according to Dr. Judith Stern of the University of California at Davis.
This makes sense, since caffeine is a stimulant. Studies show it can help you burn more calories
than normal, perhaps up to 10 percent more. For safety’s sake, it’s best to limit your intake to a
single cup in the morning and one in the afternoon. Add only skim milk to tit and try doing without
sugar – many people learn to love it that way.
There’s good reason for this traditional diet food to be a regular part of your diet. It helps dissolve
fat and cholesterol, according to Dr. James Cerd of the University of Florida. An average sized
grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to
lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.
It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. The
additional benefit here is assistance in the battle against atherosclerosis (hardening of the arteries)
and the development of heart disease. Try sprinkling it with cinnamon rather than sugar to take
away some of the tart taste.
Try the hot, spicy kind you find in Asian import stores, specialty shops and exotic groceries. Dr.
Jaya Henry of Oxford Polytechnic Institute in England, found that the amount of hot mustard
normally called for in Mexican, Indian and Asian recipes, about one teaspoon, temporarily speeds
up the metabolism, just as caffeine and the drug ephedrine do.
“But mustard is natural and totally safe,” Henry says. “It can be used every day, and it really works.
I was shocked to discover it can speed up the metabolism by as much as 20 to 25 percent for several
hours.” This can result in the body burning an extra 45 calories for every 700 consumed, Dr. Henry
Hot, spicy chili peppers fall into the same category as hot mustard, Henry says. He studied them
under the same circumstances as the mustard and they worked just as well. A mere three grams of
chili peppers were added to a meal consisting of 766 total calories. The peppers’ metabolism-raising
properties worked like a charm, leading to what Henry calls a diet-induced thermic effect. It doesn’t
take much to create the effect. Most salsa recipes call for four to eight chilies – that’s not a lot.
Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and
magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.
We’ve got to be kidding, right? Wrong. Potatoes have developed the same “fattening” rap as bread,
and it’s unfair. Dr. John McDougal, director of the nutritional medicine clinic at St. Helena Hospital
in Deer Park, California, says, “An excellent food with which to achieve rapid weight loss is the
potato, at 0.6 calories per gram or about 85 calories per potato.” A great source of fiber and
potassium, they lower cholesterol and protect against strokes and heart disease.
Preparation and toppings are crucial. Steer clear of butter, milk and sour cream, or you’ll blow it.
Opt for yogurt instead.
An entire weight-loss plan, simple called the Rice Diet, was developed by Dr. William Kempner at
Duke University in Durham, North Carolina. The diet, dating to the 1930’s, makes rice the staple of
your food intake. Later on, you gradually mix in various fruits and vegetables.
It produces stunning weight loss and medical results. The diet has been shown to reverse and cure
kidney ailments and high blood pressure.
A cup of cooked rice (150 grams) contains about 178 calories – approximately one-third the number
of calories found in an equivalent amount of beef or cheese. And remember, whole grain rice is
much better for you than white rice.
Soup is good for you! Maybe not the canned varieties from the store – but old-fashioned,
homemade soup promotes weight loss. A study by Dr. John Foreyt of Baylor College of Medicine in
Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight
than dieters who didn’t. In fact, the more soup they ate, the more weight they lost. And soup eaters
tend to keep the weight off longer.
Naturally, the type of soup you eat makes a difference. Cream soups or those made of beef or pork
are not your best bets. But here’s a great recipe:
Slice three large onions, three carrots, four stalks of celery, one zucchini and one yellow squash.
Place in a kettle. Add three cans crushed tomatoes, two packets low-sodium chicken bouillon, three
cans water and one cup white wine (optional). Add tarragon, basil, oregano, thyme and garlic
powder. Boil, then simmer for an hour. Serves six.
Popeye really knew what he was talking about, according to Dr. Richard Shekelle, an
epidemiologist at the University of Texas. Spinach has the ability to lower cholesterol, rev up the
metabolism and burn away fat. Rich in iron, beta carotene and vitamins C and E, it supplies most of
the nutrients you need.
You just can’t say enough about this health food from Asia. Also called soybean curd, it’s basically
tasteless, so any spice or flavoring you add blends with it nicely. A 2½ ” square has 86 calories and
nine grams of protein. (Experts suggest an intake of about 40 grams per day.) Tofu contains calcium
and iron, almost no sodium and not a bit of saturated fat. It makes your metabolism run on high and
even lowers cholesterol. With different varieties available, the firmer tofus are goof for stir-frying or
adding to soups and sauces while the softer ones are good for mashing, chopping and adding to
It would be unrealistic to think you could successfully lose weight and enjoy what you’re eating
with a mere handful of foods, no matter how delicious, nutritious and satisfying they may be. So
we’re going to add an extra roster of fat-fighting foods you can eat along with the great foods
mentioned in the last section.
They’ll lend different tastes and textures to every meal and provide a wide range of vitamins,
minerals, proteins and other vital nutrients. Naturally, each one is high in fiber, low in fat and safe
when it comes to sodium content, too.
Many have crunchiness and flavor we’ve come to desire in snack and nibbling foods. If you’re like
most of us, you may have a real junk food snacking habit – a habit you’re going to have to change
in order to slim down. Many of the foods in this section may be worthy substitutes.
This filling grain stacks up favorably to rice and potatoes. It has 170 calories per cooked cup,
respectable levels of protein and fiber and relatively low fat. Roman gladiators ate this grain
regularly for strength and actually complained when they had to eat meat.
Studies at the University of Wisconsin show that barley effectively lowers cholesterol by up to 15
percent and has powerful anti-cancer agents. Israeli scientists say it cures constipation better than
laxatives – and that can promote weight loss, too.
Use it as a substitute for rice in salads, pilaf or stuffing, or add to soups and stews. You can also mix
it with rice for an interesting texture. Ground into flour, it makes excellent breads and muffins.
Beans are one of the best sources of plant protein. Peas, beans and chickpeas are collectively known
as legumes. Most common beans have 215 calories per cooked cup (lima beans go up to 260). They
have the most protein with the least fat of any food, and they’re high in potassium but low in
Plant protein is incomplete, which means that you need to add something to make it complete.
Combine beans with a whole grain – rice, barley, wheat, corn – to provide the amino acids
necessary to form a complete protein. Then you get the same top-quality protein as in meat with just
a fraction of the fat.
Studies at the University of Kentucky and in the Netherlands show that eating beans regularly can
lower cholesterol levels.
The most common complaint about beans is that they cause gas. Here’s how to contain that
problem, according to the U.S. Department of Agriculture (USDA): Before cooking, rinse the beans
and remove foreign particles, put in a kettle and cover with boiling water, soak for four hours or
longer, remove any beans that float to the top, then cook the beans in fresh water.
This is the perfect weight-loss food. Berries have natural fructose sugar that satisfies your longing
for sweets and enough fiber so you absorb fewer calories that you eat. British researchers found that
the high content of insoluble fiber in fruits, vegetables and whole grains reduces the absorption of
calories from foods enough to promote width loss without hampering nutrition.
Berries are a great source of potassium that can assist you in blood pressure control. Blackberries
have 74 calories per cup, blueberries 81, raspberries 60 and strawberries 45. So use your
imagination and enjoy the berry of your choice.
Broccoli is America’s favorite vegetable, according to a recent poll. No wonder. A cup of cooked
broccoli has a mere 44 calories. It delivers a staggering nutritional payload and is considered the
number one cancer-fighting vegetable. It has no fat, loads of fiber, cancer fighting chemicals called
indoles, carotene, 21 times the RDA of vitamin C and calcium.
When you’re buying broccoli, pay attention to the color. The tiny florets should be rich green and
free of yellowing. Stems should be firm.
It’s great for pancakes, breads, cereal, soups or alone as a grain dish commonly called kasha. It has
155 calories per cooked cup. Research at the All India Institute of Medical Sciences shows diets
including buckwheat lead to excellent blood sugar regulation, resistance to diabetes and lowered
cholesterol levels. You cook buckwheat the same way you would rice or barley. Bring two to three
cups of water to a boil, add the grain, cover the pan, turn down the heat and simmer for 20 minutes
or until the water is absorbed.
This Eastern Europe staple is a true wonder food. There are only 33 calories in a cup of cooked
shredded cabbage, and it retains all its nutritional goodness no matter how long you cook it. Eating
cabbage raw (18 calories per shredded cup), cooked, as sauerkraut (27 calories per drained cup) or
coleslaw (calories depend on dressing) only once a week is enough to protect against colon cancer.
And it may be a longevity-enhancing food. Surveys in the United States, Greece and Japan show
that people who eat a lot of it have the least colon cancer and the lowest death rates overall.
What list of health-promoting, fat-fighting foods would be complete without Bugs Bunny’s
favorite? A medium-sized carrot carries about 55 calories and is a nutritional powerhouse. The
orange color comes from beta carotene, a powerful cancer-preventing nutrient (provitamin A).
Chop and toss them with pasta, grate them into rice or add them to a stir-fry. Combine them with
parsnips, oranges, raisins, lemon juice, chicken, potatoes, broccoli or lamb to create flavorful
dishes. Spice them with tarragon, dill, cinnamon or nutmeg. Add finely chopped carrots to soups
and spaghetti sauce – they impart a natural sweetness without adding sugar.
White meat contains 245 calories per four ounce serving and dark meat, 285. It’s an excellent
source of protein, iron, niacin and zinc. Skinned chicken is healthiest, but most experts recommend
waiting until after cooking to remove it because the skin keeps the meat moist during cooking.
It’s really a grain – not a vegetable – and is another food that’s gotten a bum rap. People think it has
little to offer nutritionally and that just isn’t so. There are 178 calories in a cup of cooked kernels. It
contains good amounts of iron, zinc and potassium, and University of Nebraska researchers say it
delivers a high-quality of protein, too.
The Tarahumara Indians of Mexico eat corn, beans and hardly anything else. Virgil Brown, M.D., of
Mount Sinai School of Medicine in New York, points out that high blood cholesterol and
cardiovascular heart disease are almost nonexistent among them.
As long as we’re talking about losing weight and fat-fighting foods, we had to mention cottage
Low-fat (2%) cottage cheese has 205 calories per cup and is admirably low in fat, while providing
respectable amounts of calcium and the B vitamin riboflavin. Season with spices such a dill, or
garden fresh vegetable such a scallions and chives for extra zip.
To make it sweeter, add raisins or one of the fruit spreads with no sugar added. You can also use
cottage cheese in cooking, baking, fillings and dips where you would otherwise use sour cream or
Fiber-rich figs are low in calories at 37 per medium (2.25” diameter) raw fig and 48 per dried fig. A
recent study by the USDA demonstrated that they contribute to a feeling of fullness and prevent
overeating. Subjects actually complained of being asked to eat too much food when fed a diet
containing more figs than a similar diet with an identical number of calories.
Serve them with other fruits and cheeses. Or poach them in fruit juice and serve them warm or cold.
You can stuff them with mild white cheese or puree them to use as a filling for cookies and lowcalorie pastries.
The health benefits of fish are greater than experts imagined – and they’ve always considered it a
The calorie count in the average four-ounce serving of a deep-sea fish runs from a low of 90
calories in abalone to a high of 236 in herring. Water-packed tuna, for example, has 154 calories.
It’s hard to gain weight eating seafood.
As far back as 1985, articles in the New England Journal of Medicine showed a clear link between
eating fish regularly and lower rates of heart disease. The reason is that oils in fish thin the blood,
reduce blood pressure and lower cholesterol.
Dr. Joel Kremer, at Albany Medical College in New York, discovered that daily supplements of fish
oil brought dramatic relief to the inflammation and stiff joints of rheumatoid arthritis.
We’re talking collard, chicory, beet, kale, mustard, Swiss chard and turnip greens. They all belong
to the same family as spinach, and that’s one of the super-stars. No matter how hard you try, you
can’t load a cup of plain cooked greens with any more than 50 calories.
They’re full of fiber, loaded with vitamins A and C, and free of fat. You can use them in salads,
soups, casseroles or any dish where you would normally use spinach.
This New Zealand native is a sweet treat at only 46 calories per fruit. Chinese public health officials
praise the tasty fruit for its high vitamin C content and potassium. It stores easily in the refrigerator
for up to a month. Most people like it peeled, but the fuzzy skin is also edible.
These members of the onion family look like giant scallions, and are every bit as healthful and
flavorful as their better-known cousins. They come as close to calorie-free as it gets at a mere 32
calories per cooked cup.
You can poach or broil halved leeks and then marinate them in vinaigrette or season with Romano
cheese, fine mustard or herbs. They also make a good soup.
People think lettuce is nutritionally worthless, but nothing could be farther from the truth. You can’t
leave it out of your weight-loss plans, not at 10 calories per cup of raw romaine. It provides a lot of
filling bulk for so few calories. And it’s full of vitamin C, too. Go beyond iceberg lettuce with
Boston, bibb and cos varieties or try watercress, arugula, radicchio, dandelion greens, purslane and
even parsley to liven up your salads.
Now, here’s great taste and great nutrition in a low-calorie package! One cup of cantaloupe balls has
62 calories, on cup of casaba balls has 44 calories, one cup of honeydew balls has 62 calories and
one cup of watermelon balls has 49 calories. They have some of the highest fiber content of any
food and are delicious. Throw in handsome quantities of vitamins A and C plus a whopping 547
mgs of potassium in that cup of cantaloupe, and you have a fat-burning health food beyond
A cup of oatmeal or oat bran has only 110 calories. And oats help you lose weight. Subjects in Dr.
James Anderson’s landmark 12-year study at the University of Kentucky lost three pounds in two
months simply by adding 100 grams (3.5 ounces) of oat bran to their daily food intake and nothing
else. Just don’t expect oats alone to perform miracles – you have to eat a balanced diet for total
Flavorful, aromatic, inexpensive and low in calories, onions deserve a regular place in your diet.
One cup of chopped raw onions has only 60 calories, and one raw medium onion (2.15” diameter)
has just 42.
They control cholesterol, thin the blood, protect against cholesterol and may have some value in
counteracting allergic reactions. Most of all, onions taste good and they’re good for you.
Partially boil, peel and bake, basting with olive oil and lemon juice. Or sauté them in white wine
and basil, then spread over pizza. Or roast them in sherry and serve over paste.
The Italians had it right all along. A cup of cooked paste (without a heavy sauce) has only 155
calories and fits the description of a perfect starch-centered staple. Analysis at the American
Institute of Baking shows pasta is rich in six minerals, including manganese, iron, phosphorus,
copper, magnesium and zinc. Also be sure to consider whole wheat pastas, which are even healthier.
You can make a meal out of them and not worry about gaining a pound – and you sure won’t walk
away from the table feeling hungry. Each sweet potato has about 103 calories. Their creamy orange
flesh is one of the best sources of vitamin A you can consume.
You can bake, steam or microwave them. Or add them to casseroles, soups and many other dishes.
Flavor with lemon juice or vegetable broth instead of butter.
A medium tomato (2.5” diameter) has only about 25 calories. These garden delights are low in fat
and sodium, high in potassium and rich in fiber.
A survey at Harvard Medical School found that the chances of dying of cancer are lowest among
people who eat tomatoes (or strawberries) every week.
And don’t overlook canned crushed, peeled, whole or stewed tomatoes. They make sauces,
casseroles and soups taste great while retaining their nutritional goodness and low-calorie status.
Even plain old spaghetti sauce is a fat-burning bargain when served over pasta, so think about
introducing tomatoes into your diet
Give thanks to those pilgrims for starting the wonderful tradition of Thanksgiving turkey. It just so
happens that this health food disguised as meat is good year-round for weight control.
A four-ounce serving of roasted white meat turkey has 177 calories and dark meat has 211.
Sadly, many folks are still unaware of the versatility and flavor of ground turkey. Anything
hamburger can do, ground turkey can do at least as well, from conventional burgers to spaghetti
sauce to meat loaf.
Some ground turkey contains skin which slightly increases the fat content. If you want to keep it
really lean, opt for ground breast meat. But since this has no added fat, you’ll need to add filler to
make burgers or meat loaf hold together.
Four ounces of ground turkey has approximately 170 calories and nine grams of fat – about what
you’d find in 2.5 teaspoons of butter or margarine. Incredibly, the same amount of regular ground
beef (21% fat) has 298 calories and 23 grams of fat.
Buying turkey has become easy. It’s no longer necessary to buy a whole bird unless you want to.
Ground turkey is available fresh or frozen, as are individual parts of the bird, including drumsticks,
thighs, breasts and cutlets.
The non-fat variety of plain yogurt has 120 calories per cup and low-fat, 144. It delivers a lot of
protein and , like any dairy food, is rich in calcium and contains zinc and riboflavin.
Yogurt is handy as a breakfast food – cut a banana into it and add the cereal of your choice.
You can find ways to use it in other types of cooking, to – sauces, soups, dips, toppings, stuffings
and spreads. Many kitchen gadget departments even sell a simple funnel for making yogurt cheese.
Yogurt can replace heavy creams and whole milk in a wide range of dishes, saving scads of fat and
You can substitute half or all of the higher fat ingredients. Be creative. For example, combine
yogurt, garlic powder, lemon juice, a dash of pepper and Worcestershire sauce and use it to top a
baked potato instead of piling on fat-laden sour cream.
Supermarkets and health food stores sell a variety of yogurts, many with added fruit and sugar. To
control calories and fat content, buy plain non-fat yogurt and add fruit yourself. Apple butter or fruit
spreads with little or no added sugar are an excellent way to turn plain yogurt into a delectable
Fat Burning Basics