Missed a Workout? Eat These Five Fat Burning Foods.

You had good intentions to get your workout in, but sometimes you just can’t make it to the gym or fit in that home workout. “Remember, food first. Exercise, second,” advises Dr. Goglia. Are there certain foods that will magically help you lose weight?  


You should stick to your normal healthy eating plan, but if you want to give your metabolism that extra 5% boost, incorporate these foods on your next rest day to keep your metabolism burning like a hot furnace.

1. Kick Off With Eggs for Breakfast

Or any high protein source. Researchers from the University of Missouri discovered that eating a high protein breakfast helps keep the hunger hormone, ghrelin in check. Eating a low protein or no breakfast at all was actually found to promote grazing throughout the day without the same fullness factor.

Another reason to eat a high protein breakfast?

Eating protein helps to preserve muscle mass during weight loss, keeping metabolism running at full speed. When you are not working out, the muscles aren’t receiving any stimulus, thus it is important to have protein to preserve your hard earned muscle mass.

2. Spice it Up with Hot Peppers

Jalapeno, habanero, cayenne and other forms of spicy peppers help boost metabolism, thanks to capsaicin, the ingredient in peppers that make them spicy. When you eat these spicy peppers, your body’s pain receptors are stimulated causing a boost in blood circulation and metabolic rate. In fact, studies have shown that metabolic rate can increase by up to 25% for a few hours.

Ever begin to sweat after eating something spicy? Now you know why.

3. Snack on Almonds

Full of heart-healthy fat and protein, this snack packs a powerful punch. The fatty acids in these nuts keep your body happy while the protein and fiber content will keep you satisfied for longer. No 3 PM slump here.

4. Omega-3 Rich Salmon for Dinner

This shouldn’t come as a surprise since salmon is Dr. Goglia’s favorite source of protein. Omega-3 fatty acids have multiple benefits, but a Mayo Clinic study found that a fish-based diet normalized leptin levels (aka the hormone that makes you feel full). Normalizing leptin levels are associated with fewer problems in regulating fat metabolism, so eat up!

5. Berries or Citrus Fruits for Dessert

Not only are berries and citrus fruits full of fiber, but they also contain vitamin C which helps metabolize fat faster. Without vitamin C, your body’s metabolism cannot run optimally. According to the Journal of the American College of Nutrition, people who carry more weight, particularly in their mid-section have low levels of vitamin C.

Dr. Goglia also recommends berries over any other fruit because of their high fiber, and low sugar content. Just 1 cup of raspberries has 8g of fiber!

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