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Fat burner

What are great fat burning foods?
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                            18 Metabolism-Boosting Foods
How much protein do you need?
New research suggests that many of us may need more protein than we realize. The current RDA is 0.8 g of protein per kilogram of body weight, but several studies have found that 1 to 1.2 g may be more protective against age-related muscle loss.
Use this formula to determine the minimum amount of protein you should eat daily to offset muscle loss—and protect your metabolism—while you lose weight.
                                                 STEP 1
Estimate your ideal weight. "If you're a woman, start with 100 pounds for the first 5 feet in height, and add 5 pounds for every extra inch, For men, it's 106 pounds for 5 feet in height, plus 6 pounds for every additional inch. However, if your ideal weight is less than 120 pounds, don't eat
less than 82 g of protein daily.
                                                  STEP 2

Ideal Weight (in lb) ÷ 2.2 = Ideal Weight (in kg)

                                                  STEP 3
Ideal Weight (in kg) × 1.5 = Daily Protein Goal (in g)
Now that you know how much you need, check out these metabolism-boosting protein-packed foods.

                                                Avocado
Protein content: 2 g per half avocado
The protein in this fruit contains all 9 essential amino acids, plus heart-healthy omega-3 fatty acids.

                                          Cheese and milk
Protein content: 6-7 g per oz; 9-10 g per 1 cup
Go for low-fat options—they generally contain more protein than fattier alternatives.  Can't do dairy?

                                         Check out these
So first, get your vitamin D level checked and corrected if you're deficient; most people should be taking 2,000 IU of supplemental D3 every day. Once your vitamin D level is in the optimal range, your calcium needs usually can be met through diet.

The following foods provide adequate intake in the amounts listed—eat a mix of them in smaller servings daily: canned salmon with bones (12 ounces); sardines (8 ounces); calcium-set tofu (6 ounces); calcium-fortified milk substitute (3 to 5 cups). Dark greens and broccoli are also good sources, but to get your daily allowance, you'd have to eat between 6 and 20 cups of them.

Finally, if you do opt for a calcium supplement, a reasonable dose would be 500 mg per day in divided doses of calcium citrate, which is more easily absorbed than other forms of calcium.

                                          Tempeh
Protein content: 15 g per 1/2 cup
Its nougatlike texture makes tempeh a smart stand-in for meat. Sauté, or crumble cooked tempeh over salads.

                                       Asparagus
Protein content: 4 g per 1 cup (chopped)
It's a nutrient powerhouse. steamed or grilled, or toss chopped spears into
salads.
                                      
                                        Legumes
Protein content: 7-9 g per 1/2 cup (cooked)
Pair dried beans (think black beans, chickpeas, and lentils) with rice or quinoa for a complete-protein meal.

                                Greek-style yogurt
Protein content: 18 g per 6 oz
Packs nearly twice as much protein as other dairy sources; it's great with
fruit.

                                         Tree Nuts
Protein content: 4-6 g per 2 Tbsp
A small handful of walnuts or almonds is great as a snack, mixed into yogurt or oatmeal, or on a salad.

                                       Whey protein
Protein content: 24 g per 1 oz
Add a scoop to smoothies or water for a quick protein hit.
I suggest using a whey concentrate NOT a whey isolate.

                                       Spinach
Protein content: 5 g per 1 cup (cooked)
Spinach boasts the highest protein content.

                                           Tofu
Protein content: 12 g per 3 oz
Made from soybeans, it's low-cal, protein will take on any flavor, from Asian to barbecue.

                                     Fish and shellfish
Protein content: 28 g per 4 oz
Salmon, halibut, or tuna, seafood is great. Aim for 3 to 5 servings a week.

                                   Pseudograins
Protein content: 5-9 g per 1 cup (cooked)
Hearty, grainlike seeds (quinoa, amaranth, and buckwheat) have more protein than traditional grains.

                                          Eggs
Protein content: 12 g per 2 eggs; 14 g per 4 egg whites
Eggs and egg whites are smart fuel for muscles.

                                    Poultry and pork
Protein content: 28 g per 4 oz
Skinless chicken and pork have plenty of protein.

                                     Hemp seeds
Protein content: 10 g per 2 Tbsp
Great for soups and salads, these seeds have 8 of the 9 essential amino acids that build muscle.

                                   Cottage cheese
Protein content: 14 g per 1/2 cup Try adding it to smoothies.

                                          Beef
Protein content: 28 g per 4 oz
Look for the absolute leanest cuts, like round roast or top sirloin. Try bison for a leaner red-meat alternative. I love Bison!!
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