Fat Fighting Foods

Calcium - Researchers at the University of Tennessee found that obese people who went on a low-calorie diet that contained 3 daily servings of calcium-rich dairy lost 70% more weight and 64% more body fat than those who ate just one serving of dairy a day. Calcium food: Fat-free milk and low-fat dairy, spinach, kale, broccoli, and white beans.

Vitamin D - Tufts-New England Medical Center showed that low levels of vitamin D raise a person's risk of type 2 diabetes by as much as 46%. Researchers believe vitamin D quells cellular inflammation. Vitamin D food sources: Salmon, mackerel, sardines, tuna, fortified whole grain cereal, fortified fat-free milk, and swiss cheese.

Omega-3's - These healthy fats slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day. Omega-3s also reduce inflammation. Omega-3 food sources: tofu, enriched eggs, shrimp, salmon, tuna, walnuts, flax, and flax seed oil.

Fiber - Both soluble and insoluble fiber help control blood sugar. they soluble type dissolves in water and forms a thinck gel during digetstin, which can interfere with and slow down carbohydrate and glucose absorption in the intestines. Insoluble fiber doesn't dissolve in water. It stays solid and moves quickly through the digestive tract, so intestines have less time to absorb carbohydrates, and blood sugar levels stay even. Fiber food sources: whole grain breads and cereals, brown rice, barley, oatmeal and oat bran, apples, pears, cirtrus fruits, carrots, beans, and artichokes.