8 fat fighting foods

Combat fat!
Your allies in battling bulge? Foods that do the work for you.
These edibles have proven lipid-melting powers that help you slim.
That’s a win.

By Veronica Byrd

Almonds Almond joy! Dieters who ate 3 ounces of
these nuts every day reduced their weight and body-mass index by a
solid 18 percent compared with an 11 percent drop in the no-nut
group, a study in the International Journal of Obesity found.
Almonds are high in alpha-linolenic acid, which can speed the
metabolism of fats. Stick to 12 per serving.

Berries Vitamin C–loaded fruit such as
strawberries and raspberries can help you sizzle up to 30 percent
more fat during exercise, suggests research from Arizona State
University at Mesa. Blend a vinaigrette of 1 cup berries and ¼ cup
balsamic vinegar.

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Cinnamon This spice could make your waistline nice.
Sprinkling ¼ teaspoon on your food may prevent a postmeal insulin
spike—this increase normally occurs after you eat and “signals the
body that it should store fat rather than burn it,” explains Lauren
Slayton, R.D., of New York City. Add a dash to your oatmeal, yogurt
or coffee.

Mustard Hello, yellow. The spice that gives
mustard its color, turmeric, may slow the growth of fat tissues, a
study in the journal Endocrinology notes. Eighty-six mayo in favor
of any mustard; sprinkle turmeric on cauliflower and roast for a
tangy side.

Oranges Prevent pound creep with this citrus star:
It contains fat-torching compounds called flavones. Women who ate
the most flavones had a significantly lower increase in body fat
over a 14-year period, a study in the American Journal of Clinical
Nutrition finds. Snack on slices or drink freshly squeezed OJ (with
pulp!) for the biggest payback.

Related:
30 foods that fight fat!

Soybeans These green gems are rich in choline, a
compound that blocks fat absorption and breaks down fatty deposits.
Add ½ cup edamame to a salad.

Sweet potatoes Trade up to sweet taters. They’re high in
fiber, which means no drastic insulin jumps and thus less fat
packed onto your hips. Bake a small sweet potato—think of two bars
of soap as a portion size—and top with a dollop of lowfat or nonfat
cottage cheese.

Swiss cheese Holy cow: “Calcium-rich foods reduce
fat-producing enzymes and increase fat breakdown,” says Michael B.
Zemel, Ph.D., director of the Nutrition Institute at the University
of Tennessee at Knoxville. Put toe to toe with some of its cheesy
counterparts, Swiss is a heavy hitter in the calcium department;
layer a slice on a lunchtime sandwich, or stack some on high-fiber
crackers.