Shawn Wells, R.D.

& Tim Skwiat, Pn1

FatsThatFightFat.com 2
 15 Foods That Fight
Belly Fat
While fitness professionals often attempt to assign a certain percentage of importance
to nutrition relative to fat loss progress, one thing on which everyone agrees is that
it’s no secret that what you eat—or don’t eat—has a major impact on your success in
achieving your body transformation goals.

With that in mind, we want to supply you a list of 15 of the BEST foods that fight belly
fight. You’ll find that these foods are rich in certain nutrients that boost the metabolism,
accelerate your ability to burn fat, improve the efficiency and effectiveness of your fat
burning hormones, satiate your appetite, support your calorie-burning fat free mass, and
more.

If you base the majority (i.e., 80 – 90%) of your diet on the following foods—as well
as those in similar categories—you will be well on your way to achieving your body
composition goals.

Green Tea
If your goals are to lose fat and add
calorie-burning lean muscle mass—
and who doesn’t want to do that—then,
besides plain, filtered water, your beverage
of choice should be green tea. According
to researchers, Camellia sinensis, which is
the plant species whose leaves and buds
are used in the production of tea, exerts
several “anti-obesity effects.” (1)

FatsThatFightFat.com 3
Although various types of teas (e.g., oolong, black, green) all come from the Camellia
sinensis plant, green tea leaves are processed (i.e., fermented) differently, which
leaves them with a higher concentration of beneficial polyphenols called catechins, and
it’s these compounds, which also have noteworthy anti-inflammatory and antioxidant
properties, along with green tea’s naturally-occurring caffeine that seem to have quite a
potent effect on the metabolism and helping reduce body fat.

Specifically, green tea extracts standardized for the catechin epigallocatechin gallate
(EGCG) and caffeine have been shown to increase the rate of fat oxidation (i.e., fat
burning) at rest and during exercise. In one study, subjects that took a green tea
extract, which contained both caffeine and EGCG, three times per day increased both
thermogenesis (i.e., metabolic rate) and fat oxidation over the course of 24 hours. (2) The
authors stated that the effect was superior to that witnessed by caffeine alone.

Subsequently, researchers have found that consumption of a green tea extract prior
to exercise increased the amount of fat burned during the bout of training. (3) What’s
more, the researchers also noted improvements in blood sugar management and insulin
sensitivity. Overall, researchers have concluded, “A green tea-caffeine mixture improves
weight maintenance, through thermogenesis, fat oxidation, and sparing fat free mass.” (4)

In addition to an increased metabolic rate, heightened fat oxidation, and improved blood
sugar and insulin sensitivity, green tea consumption has also been found to decrease
appetite and help regulate blood triglycerides. Researchers suggest consumption of
2 – 4 cups (i.e., 500mL – 1L) of green tea per day to reap these fat-burning and health
promoting benefits. (5)

Grass-Fed Beef
Beef is loaded with protein, and when it comes to
fighting the battle of the bulge, there is likely not a
more important nutrient than protein. As a matter of
fact, researchers suggest that an increased protein

FatsThatFightFat.com 4
intake may be one of the single most important dietary and lifestyle changes that one
can make as part of an effective weight loss strategy.

Specifically, there are multiple potential beneficial outcomes associated with an

increased protein intake: (6)

1. Increased satiety: Protein-rich foods induce a greater sense of satisfaction than

fat- or carbohydrate-rich foods, and they may even decrease energy intake in
subsequent meals;
2. Increased thermogenesis: Dietary protein exerts a significantly higher “thermic
effect” than fats or carbohydrates, and high-protein diets have continuously been
shown to boost the metabolism (i.e., increase energy expenditure); and
3. Maintenance or building of fat free mass (FFM) and preservation of metabolic
rate: High-protein diets have continuously been shown to preserve FFM when
dieting for fat loss, and they have also been shown to be necessary for the
preservation of metabolic rate, which is frequently compromised as a result of
dieting. (7)

Clearly, then, one of the single most important dietary factors that you can do to support
your fat loss goals is boost your protein intake. As mentioned, beef is a great source of
protein, as well as the following essential nutrients:

• Vitamin B12
• Selenium
• Zinc
• Niacin
• Vitamin B6
• Phosphorus
• Choline
• Iron
• Riboflavin

FatsThatFightFat.com 5
Obviously, despite a bad rap in certain circles, beef is a nutrient-dense, fat-fighting all-
star. However, not all beef is created equally, and grass-feed beef is a superior option
over standard grain-fed options.

Interestingly, regardless of whether your beef is grain-fed or grass-fed, you’ll be getting

about 40-50% saturated fat, about 40-50% monounsaturated fat, and somewhere
near 10% polyunsaturated fat. However, and this is a BIG however, the diet of the cow
significantly influences the types of each fat present.

Depending on the breed of cow, grass-fed beef contains between 2 and 5 times more
Omega-3 fatty acids than grain-fed beef. (8) The average ratio of Omega-6 to Omega-3
Fatty Acids in grass-fed beef is 1.5:1, which is essentially ideal. On the contrary, in
grain-fed beef, this ratio jumps all the way up to nearly 8:1.

This is important to note for a plethora of reasons, but succinctly put, this type of Omega
Imbalance, which is characterized by excessive consumption of Omega-6 fatty acids
coupled with a deficiency in Omega-3 fatty acids, is connected to an increase in all
inflammatory diseases, which is basically all diseases, including: (9)

• Cardiovascular disease
• Type 2 diabetes
• Obesity
• Metabolic syndrome
• Irritable bowel syndrome and inflammatory bowel disease
• Macular degeneration
• Rheumatoid arthritis
• Asthma
• Psychiatric disorders
• Autoimmune disease

What’s more, this overconsumption of Omega-6 fatty acids not only affects you but also
your offspring, as it can increase the incidence of obesity in future generations. (10)

FatsThatFightFat.com 6
In addition to a much healthier Omega-3 fatty acid profile, grass-fed beef is one of the
best dietary sources of conjugated linoleic acid (CLA), as it contains an average of 2 to
3 times more CLA than grain-fed beef. CLA possesses significant antioxidant activity,
and research has shown it to reduce body fat, increase lean body mass, and improve
body composition. (11)

Cage-Free Pasture-Raised Eggs

Based on that previous section, you now realize
how important that protein-rich foods are to
support your fat loss goals. In addition to grass-fed
beef, cage-free whole eggs should be at the top of
your list.

In addition to packing 7 grams of metabolism-

boosting protein, a single egg is also loaded with
several critical nutrients, including:

• Choline, which supports brain health and nervous system function;

• Lutein and zeaxanthin, which are potent antioxidants that fight free radicals and
help prevent macular degeneration;
• Vitamin A;
• Vitamin D;
• Selenium;
• Phosphorus;
• Potassium;
• And more.

That being said, just like there are differences between beef from grass-fed and grain-
fed animals, not all eggs are created equally from a nutrition standpoint. Specifically,
research from Mother Earth News, suggests that eggs from cage-free pasture-raised
hens provide a drastically improved nutrition profile than standard store-bought eggs. (12)

FatsThatFightFat.com 7
For example, compared to typical supermarket eggs, the eggs from pasture-raised hens
may contain:

• 1/3 less cholesterol

• 1/4 less saturated fat
• 2/3 more vitamin A
• 2 times more Omega-3 fatty acids
• 3 times more vitamin E
• 6 times more vitamin D
• 7 times more beta-carotene

Because the lines are somewhat blurry on the definitions of cage-free and pasture-
raised, it may be beneficial to do some additional research on the egg producers. Better
yet, your best bet may be to attend a local farmer’s market and purchase certified
organic eggs from cage-free, pasture-raised hens.

Since eggs are synonymous with breakfast, this is as good a time as any to remind you
to include protein at breakfast. Research suggests that the satiety effects of a high-
protein breakfast will have far-reaching implications on your appetite and waistline.

In a recent study, researchers from the University of Missouri found that people who ate
a high-protein breakfast (e.g., eggs and lean beef) felt more full, had fewer cravings,
and were less likely to snack on high-fat and high-sugar foods at night, compared with a
group who ate a calorically equivalent bowl of cereal. (13)

Multiple other studies comparing a high-protein breakfast (e.g., 30+ grams of protein) to
a breakfast of ready-to-eat cereal have also shown similar benefits in satiety, appetite,
hormonal responses, and subsequent food choices. (14, 15)

Plain Organic Greek Yogurt

If the benefits of a high-protein diet have not yet been extolled upon you, please allow

FatsThatFightFat.com 8
us the opportunity to remind you that a diet rich in
high-quality protein has well-established scientific
support as a successful strategy to promote
weight loss and weight management in adults, as
high-protein diets have regularly been shown to
result in greater losses in fat mass, maintenance
or building of fat free mass, improved body
composition, and preservation of metabolic rate
when dieting. (16)

Along these lines, high-protein meals increase

satiety and boost the metabolism. (17) For those
reasons, you can add plain Greek yogurt to your
list of fat-fighting foods. Greek yogurt contains
more than double the protein of regular yogurt
and only about one-third the amount of sugar.

What’s more, authentic strained Greek yogurt is rich in multiple sources of probiotics.
Research indicates that the gut flora (i.e., the bacterial ecosystem) of obese folks differs
significantly from that of thin people. (18) Along these lines, recent research published in the
British Journal of Nutrition suggests that certain probiotics from the Lactobacillus family of
bacteria, which are prominent in Greek yogurt, may help you lose weight and keep it off. (19)

When choosing a Greek yogurt, we recommend that you opt for plain versions, as
fruit-flavored varieties have over three times as much added sugar. Instead, add some
fresh fruit (e.g., berries), which will provide a nutrient-dense source of fiber, vitamins,
antioxidants, and polyphenols.

In addition, we recommend that you choose organic sources of Greek yogurt and
other forms of dairy whenever possible. Similar to the discussion regarding grass-fed
beef, organic dairy has a significantly different fatty acid profile when compared to
conventional dairy.

FatsThatFightFat.com 9
Specifically, studies comparing organic to conventional have reported that organic dairy
contains: (20)

• 25% fewer Omega-6 fatty acids, which are pro-inflammatory;

• 62% more Omega-3 fatty acids, which are anti-inflammatory;
• 2.5 times lower Omega-6 to Omega-3 fatty acid ratio, which is much closer to
optimal;
• 32% more EPA and 19% more DHA, which are two Omega-3 fatty acids crucial
for nervous system function, cardiovascular health, pain management, hormonal
regulation, body composition, feelings of well being, and more; and
• 18% more conjugated linoleic acid (CLA), which has been shown to reduce body
fat, increase lean body mass, and improve body composition. (11)

Wild-Caught, Fatty Fish

Wild-caught, cold-water fish like salmon, sardines,
anchovies, mackerel, halibut, and tuna are rife
with protein and Omega-3 fatty acids. In addition
to their brain and cardiovascular health benefits,
these essential fats have been shown to have
beneficial effects on metabolism and body
composition.

Researchers from Gettysburg College found that supplementation with fish oils, which
supply the same types of Omega-3 fatty acids found in fatty fish like salmon, for 6
weeks significantly increased fat free mass and decreased fat mass. (21) What’s more,
the subjects also experienced increased metabolic rate and significantly decreased
levels of cortisol, a stress hormone associated with increased abdominal fat storage. (22)

Researchers from Australia recently found similar impressive results as they combined
Omega-3 fatty acids supplementation with a specific weight loss diet. The scientists
found that subjects with higher Omega-3 fatty acid intakes lost significantly more fat

FatsThatFightFat.com 10
than the subjects who did not supplement with the essential fats despite the fact that
both groups followed the same diet protocol. (23)

One concern with fish intake is the potential heavy metal and purity issues that are
common with the modern fish supply. What’s more, there are some ethical concerns
regarding mislabeling of fish. Specifically, a recent study conducted by the world’s
largest ocean conservation group, Oceana, revealed that nearly half of the fish being
sold in the United States are actually less expensive, potentially harmful fish that have
been deliberately mislabeled as a higher quality, more sought-after fish. (24)

With these things in mind, you’ll want to make sure that you ask questions and only
purchase these fish from a trusted market/supplier, who can confirm that they are
precisely as marked. If you can find a source you trust, these fish indeed possess some
fat-fighting benefits.

Broccoli and Other Cruciferous Vegetables

Cruciferous vegetables may have more fat-fighting and health-boosting benefits than
nearly any other family of vegetables. On top of that, there are so many options from
which to choose, including:

• Broccoli
• Kale
• Cauliflower
• Brussels Sprouts
• Rutabaga
• Cabbage
• Bok Choy
• Swiss Chard
• Turnips
• Arugula
• Collard Greens

FatsThatFightFat.com 11
 • Watercress
• Radishes

Cruciferous vegetables are high in fiber,

and simply put, fiber is a nutrition all-star,
as it promotes satiety, a healthy digestive
tract, regularity, cardiovascular health, and
many other health and body composition
benefits. In fact, researchers have linked low
fiber intakes to increased risk for diabetes and obesity. (25, 26) What’s more, scientists
continuously demonstrate that diets higher in fiber help with weight loss and weight
management. (27)

One unique benefit of cruciferous vegetables is their ability to fight off dietary and
environmental estrogens to which you may be exposed to through soy, plastics, and
pesticides via a special phytonutrient called indole-3-carbinol (I3C). (28) Environmental
estrogens have also been linked to high levels of belly fat; thus, by consuming more
cruciferous vegetables you’ll be fighting off belly fat stores at the same time. (29)

Even beyond the above two benefits, a recent study published in the renowned journal
Nature Immunology discovered that specific proteins in cruciferous vegetables may
play an essential role in gut health by boosting immune cell production and ultimately
combating bacterial infections, chronic inflammation, and potentially even bowel cancer.
(30)
What’s more, these same immune cells may also help lower food sensitivities and
control obesity.

Cruciferous vegetables have also been shown through research to boast antioxidant
and anti-aging properties. In fact, one study funded by the National Cancer Institute
showed that participants who consumed 1 - 2 cups of cruciferous vegetables a day
reduced their oxidative stress by 22% in just 3 weeks. (31)

FatsThatFightFat.com 12
Spinach
Popeye’s super strength came from eating spinach,
and the creators of that famous cartoon really did
know what they were talking about. Spinach is
arguably one of the most nutrient-dense foods you
can find, as it is loaded with essential vitamins and
minerals and phytonutrients.

As a matter of fact, spinach is an excellent source of:

• Vitamin K
• Vitamin A, including several powerful antioxidants (i.e., carotenoids)
• Manganese
• Folate
• Magnesium
• Iron
• Copper
• Vitamin B2
• Vitamin B6
• Vitamin E
• Calcium
• Potassium
• Vitamin C
• Fiber
• Phosphorus
• Vitamin B1
• Zinc
• Choline

With that laundry list of essential nutrients, it’s easy to see why this “superfood” would
be at the top of anyone’s list trying to lose fat and promote a healthy lifestyle. In addition

FatsThatFightFat.com 13
to these micronutrients, spinach is also a rich source of phytonutrients and antioxidants,
like the carotenoids lutein, zeaxanthin, neoxanthin, and violaxanthin.

These phytonutrients and antioxidants all work incredibly hard against inflammation,
which makes spinach a highly anti-inflammatory food. Along these lines, the research
is becoming abundantly clear that inflammation plays a major role in obesity and vice
versa. (32) Thus, including potent anti-inflammatory foods like spinach in your nutrition
arsenal is critical in the battle of the bulge.

What’s more, all of these nutrients come at a very low price, calorically speaking. As a
matter of fact, a single cup of spinach contains only 7 calories. Thus, you can load your
plate, smoothie, or omelet with this nutrient-dense super-star with literally no regard for
the calories.

Mixed Berries
Berries like blackberries, blueberries, raspberries,
and strawberries are nutrient-dense, and they are
high in both water and fiber, which can help keep
you full. What’s more, they’re naturally sweet,
which will help satisfy your sweet tooth, and they
are low glycemic, which will help you manage
your blood sugar and insulin levels.

The health benefits of berries, with their dark pigments indicative of their rich polyphenol
content, have been demonstrated in various nutrition studies. Research suggests that
these nutritional powerhouses may have cardioprotective effects as well as benefits
ranging from aging to metabolic syndrome.

Researchers from Texas Women’s University recently demonstrated that the polyphenols
in blueberries may also play a significant role in fighting obesity. Specifically, the
researchers found that these compounds inhibited the formation of fat cells. (33)

FatsThatFightFat.com 14
What’s more, researchers from New Zealand found that consumption of blueberries
may also accelerate muscle recovery when combined with intense exercise. Specifically,
subjects who consumed a blueberry smoothie before and after exercise experienced
reduced muscle soreness and accelerated recovery of strength, which all adds up to
more frequent and more intense training sessions and improved performance. (34)

Anthocyanins, the colorful antioxidant pigments that give berries their red, blue, and
purple hues, are well-known for their wide-ranging health effects, including their abilities
to help manage blood sugar and improve insulin signaling. Specifically, cyanidin
3-glucoside (C3G), which is a member of the anthocyanin family, has been shown to
attenuate insulin resistance and ameliorate high blood sugar, both of which have major
implications for combatting obesity and enhancing fat loss. (35, 36)

What’s more, anthocyanins have been shown to have a unique effect on fat cells
(i.e., adipocytes), which has led authors to state that they may play an intricate role in
the prevention of metabolic syndrome. As a matter of fact, researchers investigating
the effects of anthocyanins on adipocyte function concluded, “Anthocyanins have a
significant potency of antiobesity and ameliorate adipocyte function” and they also have
“important implications for preventing metabolic syndrome.” (37)

From a fat loss and weight management standpoint, that sounds berry good to us!

Bananas
Are you surprised to see this here? Typically
you’ll see bananas on a list of foods not to eat
when it comes to fat loss. If you banish this
fruit, you may be missing out on some very
important fat-burning nutrients.

In addition to being a rich source of potassium, bananas are also a very good source of
the following essential nutrients:

FatsThatFightFat.com 15
 • Vitamin B6
• Vitamin C
• Fiber
• Manganese
• Biotin
• Copper

Of particular note, bananas are one of the best sources of resistant starch, which is
a special type of carbohydrate that is not digested by the human body. (38) Resistant
starch is not technically classified as a fiber, although many researchers now believe
that it should be. Thus, with nearly 5 grams of resistant starch per banana, the net (i.e.,
usable) carbohydrate content is actually considerably lower than you may think.

Multiple studies have shown that naturally-occurring resistant starch intake increases
satiety and reduces food intake both acutely and in the long-term. (39, 40) Research
has also shown that consumption of resistant starch increases fat oxidation (i.e., fat
burning). (41) Resistant starch has also been shown to decrease fat storage in adipocytes
(i.e., fat cells) and improve insulin sensitivity. (42)

Furthermore, researchers speculate that resistant starch may also increase the thermic
effect of feeding, which means that it boosts the metabolism, as well as promote weight
loss and preserve fat free mass. (43)

Thus, despite a bad rap, bananas clearly have some fat-burning potential.

Mixed Beans
Beans, beans, the magical fruit…the lower your
cholesterol? The less you weigh? Perhaps that’s not
exactly how one of your favorite childhood rhymes
goes, but improved cardiovascular health and lower
body weight are typically the result of consuming

FatsThatFightFat.com 16
these high-fiber, high-protein nutritional powerhouses, which belong to a family of plant-
based foods called pulses.

What is a “dietary pulse” you ask? Pulses include all beans, lentils, chickpeas, and
peas, and recently, researchers found that eating just one serving daily of pulses can
significantly reduce “bad” (i.e., LDL) cholesterol and the risk of heart disease. (44)

Specifically, scientists from throughout Canada and the US reviewed 26 randomized

controlled trials that included 1037 people. Despite variation between studies, the
researchers found a 5% reduction in low-density lipoprotein (LDL) cholesterol in people
who ate one serving (i.e., 3/4 cup) of legumes per day. Men had greater reduction in
LDL cholesterol than women, perhaps because their diets are poorer, cholesterol levels
are higher, and benefit more markedly from a healthier diet.

On that note, Dr. Walter Willet of the Harvard School of Public Health said the study
adds new evidence to the health benefits of legumes. In addition to being a “useful
summary of the literature on metabolic effects of legume consumption,” Dr. Willet
suggested that these benefits would be especially potent when beans or other legumes
replace processed foods.

In addition to the cardioprotective benefits, myriad studies have suggested that the
addition of legumes to a hypocaloric diet can improve fat loss. In one study, researchers
compared a high-protein (HP) diet, a legume-based (L) diet, and a control diet, which
were all similar in overall calories. At the end of 8 weeks, the HP and L-based dieters
lost a similar amount of weight, which was over 50% more than the subjects following
the control diet. (45)

Interestingly, the researchers found that those subjects who followed the HP and
L-based diets demonstrated significantly increased mitochondrial oxidation, which, for
all intents and purposes, can be viewed as an increase in fat burning and metabolic
rate. As a result, the researchers concluded that the increase in mitochondrial oxidation
may have accounted for the variability in weight loss despite a similar caloric intake.

FatsThatFightFat.com 17
Several other studies have demonstrated similar significant decreases in body weight
when pulses are added to a reduced-calorie diet. As a matter of fact, researchers from
the illustrious Purdue University found that subjects who added just 3 cups per week
of beans to their hypocaloric diet lost over twice as much weight as the control group,
who also followed an iso-caloric diet (i.e., same amount of calories). After 6 weeks, the
legume-eating group had lost over three times as much weight as the control group. (46)

What’s more, an increase in the hormone cholecystokinin (CCK), a gut hormone

secreted in response to protein and fat intake that helps to slow gastric emptying and
increase satiety, has been reported following bean consumption. (47) Thus, in addition to
their high protein and fiber content, dietary pulses may positively influence appetite by
stimulating satiety centers in the brain.

Overall, the research is quite clear that adding 3 – 5 cups (per week) of beans to your
diet may have some significant beneficial effects on your weight loss as well as your
cardiovascular health.

Cold-Pressed Extra Virgin Olive Oil

Most folks are well aware that olive oil is considered to be
quite healthy. It is
typically touted as being heart-healthy,
as it is rife in a type of fat called monounsaturated fats
(MUFAs). MUFAs may lower your total cholesterol and
low-density lipoprotein (LDL, or “bad”) cholesterol levels.
MUFAs may also help normalize blood clotting.

Some research shows that MUFAs from olive oil may also
benefit insulin levels and blood sugar control. A recent study
that appeared in the journal Clinical Nutrition concluded
that a higher intake of olive oil, which is rich in oleic acid,
decreased insulin resistance. (48) Other studies documenting
the health benefits of a Mediterranean Diet, which is

FatsThatFightFat.com 18
plentiful in olive oil, have alluded to the beneficial effects on blood sugar management. (49)

Olive oil is rich in a specific MUFA called oleic acid, which seems to have a potent
impact on appetite regulation. Researchers from the University of California Irvine found
that oleic acid stimulates the production of a compound called oleoylethanolamide
(OEA) by the cells of the small intestine. (50) OEA helps to suppress appetite by
activating specific sites in the brain that help to curb hunger. Previously, this group of
researchers found that increasing OEA levels reduces appetite, produces weight loss,
and lowers blood cholesterol and triglyceride levels. (51)

In addition, olive oil seems to possess potent anti-inflammatory actions, which further
help you fight the battle of the bulge. Olive oil is naturally abundant in a polyphenol
called oleocanthal, which has some very impressive and unique benefits in reducing
inflammation. Specifically, it is a naturally-occurring non-steroidal anti-inflammatory
that inhibits activity of cyclooxygenase (COX) enzymes. (52) If this sounds familiar, it’s
because it shares that property with the highly-recognizable over-the-counter drug
ibuprofen.

Avocados
Also know as the “Alligator Pear,” the avocado is
a climacteric fruit, which means that it matures
on the tree but ripens off of it. Like olive oil, the
avocado is full of MUFAs, including the appetite-
satiating oleic acid.

A nutrient-dense fruit, avocados contain upwards of 20 essential nutrients, which

are crucial to optimizing your health and stoking your fat-burning furnace, including
fiber, vitamin K, folate, vitamin B6, vitamin C, vitamin E, pantothenic acid, potassium,
riboflavin, and niacin.

According to research recently published in the Nutrition Journal, eating some avocado

FatsThatFightFat.com 19
with a meal significantly improves satisfaction and may reduce your desire to snack in
the hours after eating. (53) Specifically, researchers found that participants who consumed
one-half of an avocado with their lunch reported a 40% decreased desire to eat during the
three hours after their lunch and a 28% decreased desire to eat 5 hours after.

What’s more, the authors of the study noted improved blood sugar management in the
group that consumed avocado with their lunch, which suggests that avocados may help
regulate blood sugar levels, another very important factor when trying to lose fat.

Observational studies suggest that regular avocado consumption is associated with

better diet quality and nutrient intake and lower incidence of metabolic syndrome. In
another study published in the Nutrition Journal, scientists found that people who ate
avocados were more likely to have a lower body weight, body mass index (BMI), and
waist circumference. (54)

Raw, Unsalted Mixed Nuts

Like avocados and olive oil, nuts are rife in heart-healthy, hunger-busting MUFAs.
Although predominantly a fat-dense food, nuts also contain a healthy dose of fiber and
some protein, and they are also a rich source of essential nutrients (i.e., fat-soluble
vitamins, minerals) and phytonutrients.

Because of their diverse nutrient profiles, consider trying a variety of nuts, including:

• Almonds
• Brazil Nuts
• Cashews
• Pecans
• Pistachios
• Walnuts

As you already know, protein, fiber, and unsaturated fats like those found in nuts signal

FatsThatFightFat.com 20
powerful satiety hormones. Researchers also believe that the sensory characteristics
of nuts, specifically the fact that they’re crunchy, also have satiety value. That is, the
mechanical aspect of chewing nuts generates a satiety signal. (55)

What’s more, nuts are also resistant to digestion due to the tough walls of their cells.
According to researchers from Purdue University, as much as one-fifth of the fat in nuts
never gets absorbed by the body. (56) Furthermore, these scientists found that nuts may
lead to an unexpected increase in energy expenditure in the hours after consumption.

Even more, consumption of nuts typically results in fewer calories consumed later in the
day. In fact, studies estimate that upwards of three-quarters of the calories contributed
by nuts is compensated by lower subsequent energy intake. (57)

Overall, a collection of epidemiological evidence suggests that folks who regularly

consume nuts have a lower body mass index (BMI) than non-consumers. Further,
clinical studies have consistently found that the inclusion of nuts leads to greater
compliance and weight loss compared to when nuts are excluded. (58)

Cold-Pressed Extra Virgin Coconut Oil

While extra virgin olive oil has always been (and
will continue to be) a staple, nutritious, go-to oil
for healthy cooking, there’s a new kid on the block
that’s getting all the attention as of late, and for
good reason. We’re talking about coconut oil, which
is actually 90% saturated fat, but it hasn’t always
been viewed as healthy.

Perhaps some of the negative light that has

previously been shined on coconut oil is somewhat
deserved. According to Alexandra Bernardin:

FatsThatFightFat.com 21
 “For years, coconut oil was portrayed as a destroyer of cardiovascular health. Its
artery-clogging, heart attack-causing, cholesterol-raising side effects were flaunted
in the media, and the public responded by shunning this useful and natural oil.
However, researchers made one big mistake, which they conveniently did not
publicize: In their studies, they used hydrogenated and partially hydrogenated
coconut oil. By doing so, they changed everything good about coconut oil.” (59)

For sake of reference, hydrogenation essentially refers to the fact that these were
trans fats that were used, and of course, coconut oil is going to get a bad rap if it’s
being chemically warped into this health-derailing nightmare (i.e., trans fats). But, what
happens when we use fresh, cold-pressed, extra-virgin coconut oil? We get an all-
natural food that is chock-full of health-building saturated fats.

According to Bernardin, here are some of the top reasons you should include coconut
oil in your diet:

1. It’s composed of medium chain triglycerides (MCTs), which your body can quickly
and efficiently use for energy and are not stored in the body as fat.

2. Like breast milk, coconut oil is high in the fatty acid lauric acid, which plays a
critical role in immune system function.

3. It is antiviral, antifungal, antiparasite, and antiprotozoa.

4. Coconut oil is high in capric acid and caprylic acid, which are antioxidants.

5. It is cardioprotective. Populations that consume 30-60 percent of their daily

caloric intake from coconuts are virtually free from cardiovascular disease, and it
helps to lower cholesterol.

6. Unlike unsaturated vegetable oils like soybean and corn oil, coconut oil does not
block the secretion of thyroid hormone.

FatsThatFightFat.com 22
 7. Coconut oil is easily digested and can support healthy digestive function.

8. Coconut oil helps with zinc and magnesium absorption, two very important
minerals vital for a multitude of functions in the body including bone health.

In addition, several studies have linked the consumption of extra virgin coconut oil to
smaller waist sizes. For example, researchers found that subjects who consumed two
tablespoons of coconut oil per day for 12 weeks while following a reduced-calorie diet
and including daily exercise (i.e., walking) lost a significant amount of abdominal belly
fat compared to the control group that followed the same diet and exercise program
without coconut oil. (60) In addition, the coconut oil group also experienced an increase in
HDL cholesterol and a decrease in their LDL:HDL cholesterol ratio.

The researchers concluded, “Supplementation with coconut oil does not cause
dyslipidemia and seems to promote a reduction in abdominal obesity.”

What’s more, research also suggests that the MCTs found in coconut oil have a
significant thermogenic (i.e., metabolism-boosting) effect. In one study, rats were
overfed with either long-chain fatty acids (LCTs), which are the common form of fat
found in foods, or MCTs. The rats fed the MCTS gained 20% less weight and 23% less
body fat. (61)

In another study, researchers found that consuming MCTs increased metabolism more
than eating LCTs from other foods. As a matter of fact, the subjects that consumed
MCTs lost significantly more weight and burned more fat than the group consuming
LCTs. (62) Researchers have also found that consuming just 1 – 2 tablespoons daily of
MCTs can increase elevate the metabolism (i.e., thermic effect of feeding) by as much
as 5%, which may mean burning an additional 150 calories or more just by swapping
your oils. (63)

Many researchers recommend consuming upwards of 2 tablespoons of cold-pressed,

extra virgin coconut oil per day. Because of its higher smoke point and its saturated fat

FatsThatFightFat.com 23
content, it is typically more conducive to cooking than other unsaturated fats, including
extra virgin olive oil.

Dark Chocolate
Who doesn’t like dessert? For the most part, nearly
all desserts are heavily processed and are rife
with refined sugars and inflammatory fats. Simply
put, they are not a great option to help you lose fat
and optimize your health. But, what if you could
literally have your cake and eat it too? Well, with
high-quality dark chocolate, you may be able to do
precisely that.

Perhaps a more suitable title for this section would be cocoa, as it’s actually cocoa that
seems to possess significant health and waistline-friendly benefits. Cocoa contains up
to three times more antioxidants than green tea, and it’s these polyphenols that appear
to be responsible for the health-conferring benefits of cocoa. (64)

Cocoa, and therefore dark chocolate, is rich in a compound called theobromine, which
structurally belongs to a family of compounds collectively referred to as xanthine
alkaloids. Also included in this family is caffeine. Theobromine possesses mild stimulant
qualities similar to caffeine, and cocoa typically contains about 10 times as much
theobromine as caffeine.

That said, theobromine has been shown to have some unique fat loss properties. As
is the case with other methylxanthines, theobromine has been shown to suppress the
appetite (i.e., anorexia). (65) With dark chocolate, this is an especially nice effect, as a
relatively small amount will help control both hunger and your cravings for sweets.

Also similar to caffeine and other methylxanthines, theobromine has been shown
to increase lipolysis (i.e., the break down of fat), which means it has the potential

FatsThatFightFat.com 24
to heighten your fat-burning abilities. What’s more, researchers have found that
theobromine can increase fatty acid utilization during exercise, which means more fat
burning and, under certain conditions, improved performance. (66)

A very distinct benefit of the polyphenols found in dark chocolate was discovered in a
study published in The American Journal of Clinical Nutrition in March of 2005 where
researchers found significant insulin sensitivity benefits associated with the naturally-
occurring polyphenols found in dark chocolate rich in cocoa. (67) And, as you likely
already know, insulin sensitivity is a critical piece of the puzzle when it comes to fat loss,
as it holds a key to unlocking your body’s ability to burn fat effectively. (68)

Remember, cocoa is not a chocolate bar, something whose added ingredients and
processing reduce the number and type of flavonols, increase calories (cocoa itself has
very few), and possibly change the physiological response to the cocoa. As researcher
Dr. Andrew Neilson, assistant professor at Virginia Tech states, “The evidence does not
show that you can eat a chocolate bar every day and expect to improve your health.”

Keep this in mind when searching for a dark chocolate bar: Generally speaking, the
higher the cocoa content the better. As you move down the “healthy” scale of dark
chocolate bars (from highest to lowest cocoa content), you’ll typically find more calories
and sugar and less protein and fiber (as well as fewer flavonols).

Thus, you should choose a dark chocolate bar with the highest possible cocoa content,
and clearly, 100% cocoa will be your best bet. When enjoying dark chocolate, a couple
of squares should do the trick, as it still packs a significant amount of calories.

FatsThatFightFat.com 25
 Time to Get Cooking
As you’ve seen above, there’s no crash diet needed to achieve your body
transformation goals. Better yet, you can thoroughly enjoy all of these nutrient-dense,
great-tasting foods and reap major fat-burning benefits.

If you stick to a diet rich in these foods, you’ll boost your metabolism, increase your
ability to burn fat, optimize your fat-burning hormones, and support your fat free mass
all while not having to deal with insatiable hunger and cravings.

FatsThatFightFat.com 26
 References:
1. Torres-Fuentes C et al. A natural solution for obesity: Bioactives for the prevention
and treatment of weight gain. A review. Nutr Neurosci. 2014 Jan 3.

2. Dulloo AG et al. Efficacy of a green tea extract rich in catechin polyphenols and
caffeine in increasing 24-h energy expenditure and fat oxidation in humans. Am J
Clin Nutr. 1999 Dec;70(6):1040-5.

3. Venables MC et al. Green tea extract ingestion, fat oxidation, and glucose tolerance
in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84.

4. Westerterp-Plantenga MS. Green tea catechins, caffeine and body-weight

regulation. Physiol Behav. 2010 Apr 26;100(1):42-6.

5. Kao YH et al. Modulation of obesity by a green tea catechin. Am J Clin Nutr. 2000
Nov;72(5):1232-4.

6. Paddon-Jones D et al. Protein, weight management, and satiety. Am J Clin Nutr.

2008 May;87(5):1558S-1561S.

7. Soenen S et al. Normal protein intake is required for body weight loss and weight
maintenance, and elevated protein intake for additional preservation of resting
energy expenditure and fat free mass. J Nutr. 2013 May;143(5):591-6.

8. Daley CA et al. A review of fatty acid profiles and antioxidant content in grass-fed
and grain-fed beef. Nutr J. 2010 Mar 10;9:10.

9. Hibbeln JR et al. Healthy intakes of n-3 and n-6 fatty acids: estimations considering
worldwide diversity. Am J Clin Nutr. 2006 Jun;83(6 Suppl):1483S-1493S.

FatsThatFightFat.com 27
10. Massiera F et al. A Western-like fat diet is sufficient to induce a gradual
enhancement in fat mass over generations. J Lipid Res. 2010 Aug;51(8):2352-61.

11. Whigham LD et al. Efficacy of conjugated linoleic acid for reducing fat mass: a meta-
analysis in humans. Am J Clin Nutr. 2007 May;85(5):1203-11.

12. Mother Earth News

13. Maki KC et al. Acute Satiety Effects of Sausage/Egg-based Convenience Breakfast

Meals in Premenopausal Women. Presented at the Obesity Society’s annual
scientific meeting in Atlanta on Nov. 14, 2013.

14. Leidy HJ et al. The addition of a protein-rich breakfast and its effects on acute
appetite control and food intake in ‘breakfast-skipping’ adolescents. Int J Obes
(Lond). 2010 Jul;34(7):1125-33.

15. Karalus M et al. The effect of commercially prepared breakfast meals with varying
levels of protein on acute satiety in non-restrained women. The FASEB Journal.
2014 Apr;28(1): Suppl. 823.6.

16. Westerterp-Plantenga MS et al. Dietary protein, weight loss, and weight

maintenance. Annu Rev Nutr. 2009;29:21-41.

17. Halton TL et al. The effects of high protein diets on thermogenesis, satiety and
weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85.

18. Shen J et al. The gut microbiota, obesity and insulin resistance. Mol Aspects Med.
2013 Feb;34(1):39-58.

19. Sanchez M et al. Effect of Lactobacillus rhamnosus CGMCC1.3724 supplementation

on weight loss and maintenance in obese men and women. Br J Nutr. 2014 Apr
28;111(8):1507-19.

FatsThatFightFat.com 28
20. Benbrook CM et al. Organic Production Enhances Milk Nutritional Quality by Shifting
Fatty Acid Composition: A United States–Wide, 18-Month Study. PLoS ONE 8(12):
e82429.

21. Noreen EE et al. Effects of supplemental fish oil on resting metabolic rate, body
composition, and salivary cortisol in healthy adults. J Int Soc Sports Nutr. 2010 Oct
8;7:31.

22. Epel ES et al. Stress and body shape: stress-induced cortisol secretion is
consistently greater among women with central fat. Psychosom Med. 2000 Sep-
Oct;62(5):623-32.

23. Munro IA et al. Prior supplementation with long chain omega-3 polyunsaturated fatty
acids promotes weight loss in obese adults: a double-blinded randomised controlled
trial. Food Funct. 2013 Apr 25;4(4):650-8.

24. Oceana Study Reveals Nationwide Fraud

25. Salmerón J et al. Dietary fiber, glycemic load, and risk of non-insulin-dependent
diabetes mellitus in women. JAMA. 1997 Feb 12;277(6):472-7.

26. Salmerón J et al. Dietary fiber, glycemic load, and risk of NIDDM in men. Diabetes
Care. 1997 Apr;20(4):545-50.

27. Slavin JL. Dietary fiber and body weight. Nutrition. 2005 Mar;21(3):411-8.

28. Auborn KJ et al. Indole-3-carbinol is a negative regulator of estrogen. J Nutr. 2003

Jul;133(7 Suppl):2470S-2475S.

29. Holtcamp W. Obesogens: An Environmental Link to Obesity. Environ Health

Perspect. 2012 February; 120(2): a62–a68.

FatsThatFightFat.com 29
30. Rankin LC et al. The transcription factor T-bet is essential for the development
of NKp46+ innate lymphocytes via the Notch pathway. Nat Immunol. 2013
Apr;14(4):389-95.

31. Fowke JH et al. Brassica vegetable consumption reduces urinary F2-isoprostane

levels independent of micronutrient intake. Carcinogenesis. 2006 Oct;27(10):2096-
102.

32. Gregor MF et al. Inflammatory mechanisms in obesity. Annu Rev Immunol.

2011;29:415-45.

33. Moghe S et al. Effect of blueberry polyphenols on 3T3-F442A preadipocyte

differentiation. The FASEB Journal. 2011 Apr;25: Suppl. 823.6.

34. McLeay Y et al. Effect of New Zealand blueberry consumption on recovery from
eccentric exercise-induced muscle damage. J Int Soc Sports Nutr. 2012 Jul
11;9(1):19.

35. DeFuria J et al. Dietary blueberry attenuates whole-body insulin resistance in high
fat-fed mice by reducing adipocyte death and its inflammatory sequelae. J Nutr. 2009
Aug;139(8):1510-6.

36. Sasaki R et al. Cyanidin 3-glucoside ameliorates hyperglycemia and insulin

sensitivity due to downregulation of retinol binding protein 4 expression in diabetic
mice. Biochem Pharmacol. 2007 Dec 3;74(11):1619-27.

37. Tsuda T. Regulation of adipocyte function by anthocyanins; possibility of preventing

the metabolic syndrome. J Agric Food Chem. 2008 Feb 13;56(3):642-6.

38. Murphy MM et al. Resistant starch intakes in the United States. J Am Diet Assoc.
2008 Jan;108(1):67-78.

FatsThatFightFat.com 30
39. Bodinham CL et al. Acute ingestion of resistant starch reduces food intake in healthy
adults. Br J Nutr. 2010 Mar;103(6):917-22.

40. Nilsson AC et al. Including indigestible carbohydrates in the evening meal of healthy
subjects improves glucose tolerance, lowers inflammatory markers, and increases
satiety after a subsequent standardized breakfast. J Nutr. 2008 Apr;138(4):732-9.

41. Higgins JA et al. Resistant starch consumption promotes lipid oxidation. Nutr Metab
(Lond). 2004 Oct 6;1(1):8.

42. Robertson MD et al. Insulin-sensitizing effects on muscle and adipose tissue after
dietary fiber intake in men and women with metabolic syndrome. J Clin Endocrinol
Metab. 2012 Sep;97(9):3326-32.

43. Higgins JA. Resistant starch and energy balance: impact on weight loss and
maintenance. Crit Rev Food Sci Nutr. 2014;54(9):1158-66.

44. Ha V et al. Effect of dietary pulse intake on established therapeutic lipid targets for
cardiovascular risk reduction: a systematic review and meta-analysis of randomized
controlled trials. CMAJ. 2014 May 13;186(8):E252-62.

45. Abete I et al. Legume-, fish-, or high-protein-based hypocaloric diets: effects

on weight loss and mitochondrial oxidation in obese men. J Med Food. 2009
Feb;12(1):100-8.

46. McCrory MA et al. Effectiveness of legume consumption for facilitating weight loss: a
randomized trial. The FASEB Journal. 2008 Mar;22: Suppl. 1084.8.

47. Bourdon I et al. Beans, as a source of dietary fiber, increase cholecystokinin and
apolipoprotein b48 response to test meals in men. J Nutr. 2001 May;131(5):1485-90.

FatsThatFightFat.com 31
48. Sala-Vila A et al. Inverse association between serum phospholipid oleic acid
and insulin resistance in subjects with primary dyslipidaemia. Clin Nutr. 2011
Oct;30(5):590-2.

49. Estruch R et al. Effects of a Mediterranean-style diet on cardiovascular risk factors: a

randomized trial. Ann Intern Med. 2006 Jul 4;145(1):1-11.

50. Schwartz GJ et al. The lipid messenger OEA links dietary fat intake to satiety. Cell
Metab. 2008 Oct;8(4):281-8.

51. Lo Verme J et al. Regulation of food intake by oleoylethanolamide. Cell Mol Life Sci.
2005 Mar;62(6):708-16.

52. Beauchamp GK et al. Phytochemistry: ibuprofen-like activity in extra-virgin olive oil.

Nature. 2005 Sep 1;437(7055):45-6.

53. Wien M et al. A randomized 3x3 crossover study to evaluate the effect of Hass
avocado intake on post-ingestive satiety, glucose and insulin levels, and subsequent
energy intake in overweight adults. Nutr J. 2013 Nov 27;12:155.

54. Fulgoni VL 3rd et al. Avocado consumption is associated with better diet quality and
nutrient intake, and lower metabolic syndrome risk in US adults: results from the
National Health and Nutrition Examination Survey (NHANES) 2001-2008. Nutr J.
2013 Jan 2;12:1.

55. Kirkmeyer SV et al. Effects of food attributes on hunger and food intake. Int J Obes
Relat Metab Disord. 2000 Sep;24(9):1167-75.

56. Cassady BA et al. Mastication of almonds: effects of lipid bioaccessibility, appetite,

and hormone response. Am J Clin Nutr. 2009 Mar;89(3):794-800.

FatsThatFightFat.com 32
57. Mattes RD et al. Impact of peanuts and tree nuts on body weight and healthy weight
loss in adults. J Nutr. 2008 Sep;138(9):1741S-1745S.

58. Mattes RD et al. Nuts and healthy body weight maintenance mechanisms. Asia Pac
J Clin Nutr. 2010;19(1):137-41.

59. Why I Love Coconut Oil

60. Assunção ML et al. Effects of dietary coconut oil on the biochemical and
anthropometric profiles of women presenting abdominal obesity. Lipids. 2009
Jul;44(7):593-601.

61. Geliebter A et al. Overfeeding with medium-chain triglyceride diet results in

diminished deposition of fat. Am J Clin Nutr. 1983 Jan;37(1):1-4.

62. St-Onge MP et al. Greater rise in fat oxidation with medium-chain triglyceride
consumption relative to long-chain triglyceride is associated with lower initial body
weight and greater loss of subcutaneous adipose tissue. Int J Obes Relat Metab
Disord. 2003 Dec;27(12):1565-71.

63. Dulloo AG et al. Twenty-four-hour energy expenditure and urinary catecholamines

of humans consuming low-to-moderate amounts of medium-chain triglycerides:
a dose-response study in a human respiratory chamber. Eur J Clin Nutr. 1996
Mar;50(3):152-8.

64. Lee KW et al. Cocoa has more phenolic phytochemicals and a higher antioxidant
capacity than teas and red wine. J Agric Food Chem. 2003 Dec 3;51(25):7292-5.

65. Tarka SM Jr et al. Short-term effects of graded levels of theobromine in laboratory

rodents. Toxicol Appl Pharmacol. 1979 Jun 15;49(1):127-49.

FatsThatFightFat.com 33
66. Durham TL et al. Effects of Theobromine Ingestion on Plasma Fatty Acids, Glycogen,
and Exercise Endurance. Sports Med Training Rehab 1993 Vol 4: 205 – 210.

67. Grassi D et al. Short-term administration of dark chocolate is followed by a

significant increase in insulin sensitivity and a decrease in blood pressure in healthy
persons. Am J Clin Nutr. 2005 Mar;81(3):611-4.

68. Choi SM et al. Insulin regulates adipocyte lipolysis via an Akt-independent signaling
pathway. Mol Cell Biol. 2010 Nov;30(21):5009-20.

FatsThatFightFat.com 34