1. Almonds

These nuts are considered a "super food". It has many benefits to people who want to lose fat and keep it off. First of all they fill you up in small portions. That means you can eat a handful to curb your appetite for long periods of time. They are full of nutrients like vitamin E. Almonds also pack on fiber, protein, and the healthy kinds of fats. Not to mention they lower cholesterol.

2. Protein Powder

Most protein powders are packed with whey protein which is the most effective kind for losing fat and gaining muscle mass. Anyone who weight trains has this stuff as a staple in their diet. It is pretty powerful stuff. It is not just for body builders. Anyone looking to gain lean muscle and lose fat needs to try some kind of protein powder.

3. Salmon

Another gut busting portion is salmon. Like almonds it kills many birds with one stone. It may be the best fish for you. It is packed with protein. Salmon is full of fatty acids that help lower cholesterol. There are many other key nutrients in salmon such as niacin, vitamin B-12, and magnesium.

4. Oatmeal

A bowl of oatmeal a day will keep cholesterol at bay. That is what my doctor told me when I was struggling with heart disease a couple years back. Oatmeal is full of fiber that is very good for cleaning out your arteries. If you are looking for taste without the sugar then I recommend the Quakers quick oats. I just heat up a bowl in the microwave for about a minute. Oatmeal is also great with sliced apples or blueberries.

5. Spinach

Another super food, spinach is packed with plenty of nutrients. By including spinach in your diet you are protecting yourself from heart disease, osteoporosis, arthritis, and other diseases. Leafy greens are powerful vegetables so try and get at least one serving in for dinner each day.

6. Blueberries

There is no fruit with more antioxidant power than blueberries. Antioxidants prevent the build up of free radicals which keep you from being sick. They are also a great source of fiber like most fruits. Throw some on your cereal for a delicious breakfast.

7. Peanut Butter

All natural peanut butter is an excellent source of vitamin E without the extra fat and sugar you get in the brand names. It goes very good with bananas. Also a great source of protein, healthy fats, and some fiber thrown into the mix. Having a spoonful from time to time can get rid of your hunger for a while.

8. Beans

Last but not least is another one of nature's wonderful creations. Baked beans not only taste good but they also hold a lot of fiber, protein, good fats, and many vitamins and minerals. Have them on the side for a balanced meal.


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