fitness edge norwalk: Best Tips on Foods and Recipes That Burn Fat

The science of nutrition—the beneficial effects that food has on healing and disease prevention—is receiving more and more credence in the modern medical community. In fact, a new development in the insurance industry is the assigning of special codes for the nutritional treatment of obesity, morbid obesity, and Metabolic Syndrome X.

Below are several meal plans developed by my nutritionist, Molly Kimball. (We call them Mackie Meals!) All of them are divided along the lines of 30 percent lean protein, 40 percent low-glycemic carbohydrates, and 30 percent monounsaturated fats. We have categorized them into six caloric spreads based on gender: 1,200 calories, 1,350 calories, and 1,500 calories for most women and 1,600 calories, 1,800 calories, and 2,000 calories for most men. In the case of a shorter man with a small frame or a taller woman with a large frame, there will sometimes be a caloric crossover. Also keep in mind that when you calculate your daily caloric requirements, you will not necessarily fall exactly into any one of these caloric spreads. Simply pick the plan that is closest to your number. That one will best serve your caloric needs.

Many studies have shown that while dieting alone is effective in reducing overall weight, following a good exercise program makes your body even more efficient at losing fat, especially during the first month of your fat-reducing program.

Ten minutes of exercise is approximately equal to 100 calories burned. The basic four-week Fat-Burning tips calls for 300 minutes of exercise per week, resulting in about 3,000 calories burned from physical energy expenditure alone. So, by exercise alone, you will be losing close to one pound of fat per week. The added benefit is that the program is designed so that you are exponentially increasing your metabolic rate. So, you are losing fat on three fronts: from the food plan, from the exercise plan, and from a metabolic boost.

The best way to determine how many calories your body actually needs is by estimating your total daily caloric expenditure. This figure will include your resting metabolic rate (RMR)—the number of calories required for basic bodily processes such as tissue repair, brain function, blood circulation, digestion, and so on—plus the number of calories burned during exercise and normal daily activity.

Women should use the following formula to determine their RMR:

655 + (weight in kilograms x 9.6) +
(height in centimeters x 1.8) – (age x 4.7)

To convert pounds to kilograms, divide them by 2.2. To convert inches to centimeters, multiply them by 2.5. For example, if you are a forty-year-old woman who weighs 125 pounds and is 5 feet 6 inches tall, you would divide 125 by 2.2 to get 56.8 kilograms. Then you would multiply 66 inches by 2.5 to get a height of 165 centimeters. You would then get out your calculator and plug those figures into the equation to get your RMR.

Weight: 56.8 kilograms x 9.6 = 545.28
Height: 165 centimeters x 1.8 = 297
Age: 40 years old x 4.7 = 188
Finally: (655 + 545.28 + 297) – 188 = 1,309 calories (RMR)

Men should use this formula to compute their RMR:

66 + (weight in kilograms x 13.7) +
(height in centimeters x 5) – (age x 6.8)

Since these formulas factor in gender, weight, height, and age, they are very precise and should be your preferred method for determining your RMR. However, a simple way to approximate your RMR is to multiply your body weight by 10. Using this formula, a 125-pound woman has a resting metabolic rate of 1,250 calories.

Since you don’t sit around all day without moving a muscle, you need to account for the calories burned during exercise and physical activity. A good rule of thumb is that a person will burn about two-thirds of his or her body weight in calories for every 10 minutes of moderate cardiovascular exercise. So, a 125-pound woman would burn approximately 83.3 calories during every 10 minutes of her cardio workout.

To calculate the actual number of calories you will need to support your daily level of activity, use the following criteria:

If you are very active throughout the day, add about 40–60 percent of your resting metabolic rate.If your daily activities are sedentary—for example, if you sit at a desk most of the day—add only 20 percent of your resting metabolic rate.

Let’s look once again at our example of the 125-pound woman. If her RMR is 1,309 calories and she has a desk job, she would need to eat 1,309 + 261.8 = 1,570.8 calories daily to maintain her current weight. If she was moderately active, working out in the gym twice a week and doing aerobic exercises such as walking or bicycling five to six times per week, she would need to eat 1,309 + 523.6 = 1,832.6 calories daily to maintain her current weight.

Keep in mind that these numbers are only an estimate. Several factors can affect metabolic rate including age, genetics, certain medications, and body composition. Muscle is more metabolically active (burns more calories) than fat.

If you simply want to maintain your current weight, then you need to consume the number of calories you have determined as your total daily expenditure. If your goal is to lose weight, however, you’ll need to cut back on your intake.

One pound of fat is equal to 3,500 calories. So, if you create a deficit of 500 calories a day, you should lose one pound each week. Take care not to slash too many calories, however, because you don’t want to deprive your body of the nutrients it needs. Consuming fewer than 1,200 calories per day is not recommended.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,200 calories. Each daily food plan includes 120 grams of carbohydrates, 90 grams of protein, and 40 grams of fat.

‘/z cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories).

1 carton Egg Beaters, scrambled, with 1 thin slice each of cheddar cheese and lean ham, rolled into a small whole-wheat tortilla (look for at least 3 g fiber; we like La Tortilla Factory, with 8–9 g fiber per tortilla).

1 cup skim or soy milk, or 1 carton light yogurt (80–90 calories).

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes).

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, using 4 egg whites only (see recipes), with V2 whole-wheat English muffin, toasted.

1 cup skim or soy milk.

1 slice 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 whole-grain waffle (such as Kashi or Van’s 7-grain frozen waffles), or made from a whole-wheat baking mix (such as Hodgeson Mills); top with 1 Tbsp. peanut butter (preferably natural peanut butter).

1 cup skim or soy milk.

1/z cup whole-wheat pasta drizzled with 1 tsp. of olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp.

Grab-and-Go fold-over sandwich with a glass of milk: 1 slice whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, fold it over, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than about 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and fresh or frozen berries (no sugar added). Add ice and blend.

Any time you are going more than four hours between meals, you should make sure you have a snack to keep your metabolism hot and your insulin levels even. Below are some suggestions for midmorning and midafternoon snacks.

1 small red apple with 1 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1 oz.).

Trail Mix: 2 Tbsp. raisins with 1/z oz. mixed nuts (approximately 10–12 nuts). 1/z cup low-fat cottage cheese with 1 cup fresh berries.

Beef jerky (approximately 1 oz.) with 5 whole-grain crackers.

10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus.

1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa.

1 small green apple, thinly sliced, tossed with 1/a avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than about 4 g carbohydrates per 20 g) with 4 oz. water and 4 oz. skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.

1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. natural peanut butter.

3 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette to taste.

Orient Express Salad (see recipes).

Tuna, chicken, or salmon salad: Mix a 3-oz. can with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers.

3-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

H cup whole-wheat pasta topped with H cup red sauce and 3 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup (see recipes). 3 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use small whole-wheat tortilla and omit rice).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun).

3 oz. grilled fish with H cup lentils and 1 medium broiled tomato.

3 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over H cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 2 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 3 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing to taste.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

Key West Scallop Skewers (with 4 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

4 oz. grilled tuna or salmon.

1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings.

Mexican-Style Lettuce Wraps (see recipes). Shrimp Veggie Stir-Fry (see recipes).

Meatloaf (about V2 standard portion) with a serving of Grandma’s Green Bean Pie (see recipes).

Chicken and Artichokes (see recipes).

Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing. Nirvana Kabobs with Baked Eggplant (see recipes).

Turkey Cutlets (see recipes).

1–2 cups steamed broccoli with 1–2 Tbsp. Parmesan cheese.

4 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,350 calories. Each daily food plan includes

135 grams of carbohydrates, 100 grams of protein, and 45 grams of fat.

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt.

2 small or 1 large kiwifruit.

1 cup skim or soy milk, or 1 carton light yogurt.

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add 1/3 cup canned black beans.

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, using 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted.

1 medium green or red apple.

1 cup skim or soy milk.

2 slices 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.). 1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 cup sliced strawberries. 1 cup skim or soy milk.

1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. of lean protein tossed in, such as chicken or shrimp.

Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than about 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

1 slice whole-grain bread, or 1 serving (4 oz.) fresh fruit.

1 small red apple with 1 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1 oz.).

Trail Mix: 2 Tbsp. raisins with V2 oz. mixed nuts (approximately 10–12 nuts). ‘/z cup low-fat cottage cheese with 1 cup fresh berries.

Beef jerky (approximately 1 oz.) with 5 whole-grain crackers.

10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus.

1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa.

1 small green apple, thinly sliced, tossed with V2 avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

1 square dark chocolate (look for at least 70% cocoa) with 1 Tbsp. natural peanut butter.

4 oz. seared tuna on a large bed of mixed greens, topped with 1 Tbsp. chopped walnuts and H cup whole-wheat croutons, drizzled with red wine vinaigrette.

Orient Express Salad (see recipes). Add 1 Tbsp. slivered almonds.

Tuna, chicken, or salmon salad: Mix 4 oz. with H Tbsp. mayonnaise, pepper, and a splash of lemon juice. Serve over a bed of romaine with 5 whole-grain crackers.

4-oz. skinless chicken breast brushed lightly with barbecue sauce. Spicy Roasted Sweet Potatoes (see recipes). 1–2 cups green beans sautéed with garlic.

H cup whole-wheat pasta topped with H cup red sauce and 4 oz. ground turkey breast.

Spinach salad drizzled with 1–2 Tbsp. light Italian dressing.

Cabbage and Red Bean Soup (see recipes). 4 oz. grilled center-cut pork chop.

Southwestern Fajita (see recipes; use small whole-wheat tortilla, and omit rice).

Greek Turkey Burger (see recipes) served on a lower-calorie wheat bun (approximately 80 calories per bun). Add H oz. of your favorite cheese, thinly sliced.

4 oz. grilled fish with H cup lentils and 1 medium broiled tomato.

4 oz. shrimp or crawfish stir-fried with mushrooms, spinach, onions, and minced garlic in 1 tsp. olive oil and a splash of soy sauce. Serve over N cup brown rice.

Whole-wheat tortilla wrap (we prefer La Tortilla Factory) with 3 oz. turkey, chicken, or lean ham, plus 1 thin slice cheese. Serve with Broccoli Medley (see recipes).

Pita Pocket Sandwich: Stuff 4 oz. of your favorite lean protein (turkey, chicken, tuna, lean roast beef or ham) into H whole-wheat pita (one pocket). Add fresh spinach leaves, sliced red peppers, and a drizzle of light vinaigrette dressing to taste.

Protein shake with 25 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and V2 cup fresh or frozen berries (no sugar added). Add ice and blend.

Key West Scallop Skewers (with 4 oz. scallops) with Spicy Sautéed Kale (see recipes).

Mixed greens salad with a splash of red wine vinaigrette to taste.

4 oz. grilled tuna or salmon.

1 large portobello mushroom and 1 sliced red pepper, grilled or roasted with 1 tsp. olive oil and seasonings.

Mexican-Style Lettuce Wraps (see recipes). Shrimp Veggie Stir-Fry (see recipes).

Meatloaf (about V2 standard portion) with a serving of Grandma’s Green Bean Pie (see recipes).

Chicken and Artichokes (see recipes).

Mixed green salad tossed with 1 Tbsp. light vinaigrette dressing.

Nirvana Kabobs with Baked Eggplant (see recipes).

Turkey Cutlets (see recipes).

1–2 cups steamed broccoli with 1–2 Tbsp. Parmesan cheese.

4 oz. pork tenderloin medallions.

Cauliflower “Potato Salad” (see recipes).

1–2 cups asparagus, steamed with a splash of lemon juice and a splash of balsamic vinegar.

The meal plans below, divided into options for breakfast, lunch, dinner, and snacks, are designed so that if you eat three meals per day and two snacks, you will be ingesting 1,500 calories. Each daily food plan includes 150 grams of carbohydrates, 112 grams of protein, 50 grams of fat.

1 cup cooked oatmeal with 1 Tbsp. ground flaxseed (optional); see Flavor-Bursting Oatmeal recipe for flavoring tips or stir 20 g whey protein powder into oatmeal.

2 low-fat and/or vegetarian sausage patties; try Healthy Choice, Morningstar Farms, or Boca varieties.

1 cup skim or soy milk, or 1 carton light yogurt.

2 small or 1 large kiwi fruit.

1 cup skim or soy milk, or 1 carton light yogurt.

1 Eye-Opening Breakfast Burrito, using small (1 oz.) whole-wheat tortillas (see recipes). Add 1/3 cup canned black beans.

1 cup skim or soy milk, or add 1 oz. cheese to burrito.

Vegetarian Frittata, with 4 egg whites only (see recipes), with 1 whole-wheat English muffin, toasted.

1 medium green or red apple.

1 cup skim or soy milk.

2 slices 100% whole-grain bread (at least 3 g fiber per slice).

1 whole egg plus 2 egg whites, prepared any way you like (scrambled, over easy, etc.).

1 cup skim or soy milk, or add 1 oz. cheese to eggs.

1 cup sliced strawberries. 1 cup skim or soy milk.

1 cup whole-wheat pasta drizzled with 1 tsp. olive oil (yes, it can be a great breakfast, for all you pasta lovers!); 2 oz. lean protein tossed in, such as chicken or shrimp.

Grab-and-Go sandwich with a glass of milk: 2 slices whole-grain bread, 2 slices turkey, and 1 thin slice cheese. Throw it together, and you’ve got a great breakfast for the road.

Protein shake with 20 g whey protein (should contain no more than 4 g carbohydrates per 20 g), 1 cup skim or soy milk, 1–2 Tbsp. ground flaxseed, and 1/z cup fresh or frozen berries (no sugar added). Add ice and blend.

1 slice whole-grain bread, or 1/z cup fresh fruit.

1 small red apple with 1 Tbsp. almond butter.

5 whole-grain crackers (i.e., woven wheat crackers) topped with sliced mozzarella (approximately 1 oz.).

Trail Mix: 2 Tbsp. raisins with 1/z oz. mixed nuts (approximately 10–12 nuts). 1/z cup low-fat cottage cheese with 1 cup fresh berries.

Beef jerky (approximately 1 oz.) with 5 whole-grain crackers.

10–12 low-fat chips (i.e., Sun Chips, which have good fiber) with 3 Tbsp. bean dip or hummus.

1 whole-wheat tortilla topped with 3 Tbsp. shredded cheddar, melted. Roll up and dip into salsa.

1 small green apple, thinly sliced, tossed with 1/a avocado (cubed) and a splash of pear-infused vinegar (available at specialty and health food stores).

At smoothie store or a gym smoothie bar: Myoplex Lite blended with water is always a safe bet. Mackie’s personal favorite flavor: Cappuccino Ice.

Protein Shake: Mix 20 g whey protein powder (should contain no more than

4 grams carbohydrates per 20 g) with 4 oz. water and 4 oz. skim or soy milk. Stir in 1 Tbsp. ground flaxseed (optional). Add ice and blend.