Fitness Buzz: Smart Foods that Melt Body Fat

Fitness Buzz: January 23, 2008

Smart Foods that Melt Body Fat

One of my most important missions this year (in case you haven't figured it out) is driving home the point about muscle—how it's the ultimate secret to staying young. Think of it as your most valuable investment. Muscle is the winning stock in you that, if you know how to preserve and nourish properly, will make you feel—and look—like a million bucks whether you're 22 or 62. We all know there's no magic pill, but there's definitely some magic to the muscle equation. And yes, it can literally melt body fat.

Recently I appeared on KTLA, a popular local morning show here in Los Angeles, to talk about my new book, Feed Muscle Shrink Fat Diet. During the segment, I talked about my weight loss formula: protein + fiber + vitamin C. I showed viewers a day's typical menu packed with the key ingredients for building and preserving your fat-burning muscles. In brief:

PROTEIN: This is the most important nutrient for molding your body into the shape you desire. Proteins go to work repairing and rebuilding muscle tissues, growing hair and nails, creating enzymes and hormones (some of which are critical to your metabolism), and maintaining the health of your internal organs and blood. What's more, you need protein to break down fat, pure and simple
FIBER: In addition to fiber's proven health benefits (from lowering bad cholesterol and blood pressure to reducing the risk for diabetes and some types of cancer), it's the secret to keeping a healthy blood-sugar balance. Fiber slows down the digestion of food so you stay physically in the zone where your metabolism is maximized. If you eat at least 35 grams of fiber a day, you could absorb 10 percent fewer calories a day!
VITAMIN C: This may sound like a strange ingredient to pay attention to (see my book for an in-depth discussion), but studies now show that too little vitamin C correlates with increased body fat. Researchers have demonstrated that vitamin C may help boost metabolism and may increase your fat-burning capacity by 30 percent. These studies are highlighted by the fact nearly 20 percent of people are deficient in this vital nutrient. And where you find excellent sources of vitamin C you also find excellent sources of other vitamins and minerals important for cellular health and a healthy metabolism. For an extra boost of vitamin C, you may want to consider taking a daily vitamin C supplement, such as Rainbow Light's Ultra Vitamin C.

My mouth watered as I moved down the table that morning at KTLA: An Italian egg scramble with turkey sausage and fresh fruit; a raspberry protein shake; Thai beef salad and poached salmon dijonnaise, steamed asparagus, and brown rice. Oh, and of course there was room for a late-night snack: yogurt topped with berries and shaved dark chocolate. All this food on a diet? I reminded myself that this is far from a diet. It's a lifestyle: a philosophy of living that will keep your muscles fueled and your metabolism humming.

Here's one of the recipes we featured on the show. Download Italian-Style Scramble Recipe. For more nutrition and volume, just add a slice of whole grain toast (more fiber) and sliced tomatoes or berries (more vitamin C).

The beauty of this protein + fiber + vitamin C formula is that it's easy to remember and will guide you in choosing the right combinations of foods to feed your muscles and shrink your fat.

Use my TOP 5 SMART FOODS that follow my formula:

Protein
Chicken Breast (no skin)
Turkey Breast (no skin)
Protein Powder
Salmon or Cod (Sole)
4-6 Egg Whites

Fiber
Apples
Oatmeal
Broccoli
Beans
Raw Leafy Greens

Vitamin C
Tomatoes
Green Bell Peppers
Spinach
Berries
Citrus Fruits

In 2008 I hope America can shift from the classic "diet" mentality to this a lifestyle that's much more rewarding. So I leave you with this to bear in mind each day: Forget about the fat! Focus on the muscle. You'll do your body—and your whole being—a whole lot of good.

Believe in yourself,
Kathy Smith

Nutrition is half of the equation. The other half is getting active—moving your body to physically build more lean muscle mass and strength (as well as boost metabolism!). The exercise component works hand in hand with the nutritional component. And if you're tired of your old workout routine and need fresh inspiration to get moving, I highly recommend trying my Build Muscle Shrink Fat DVD.