Now that I've got your attention, let me let you in on a secret...  Ready?

The top twelve foods for weight loss are double agents. They're also twelve of the top foods for health.

Here's why: All provide some combination of the elements your body needs to run smoothly, to perform its metabolic tasks, to nourish and nurture the cells, to boost the immune system, and to help the body detoxify and eliminate the stuff that doesn't belong. And while that sounds a lot like a definition of what you need for health, it also happens to be precisely what's needed for weight loss. You need the body machinery running smoothly and you need to give it the fuel it needs to perform the tasks you're asking it to perform — whether those tasks include toning muscle, burning fat, performing brain surgery, or chasing grandchildren around the lawn. And in the nutritional version of American Idol, these twelve foods are all candidates for super-stardom.

Now, let's be real. There are other foods that could easily have made the list. Certainly you could make a case for strawberries, raspberries, or blackberries. Low-calorie bioflavonoid and enzyme-rich grapefruit is a serious contender. Green (or black) tea would make the cut, except it's not technically a food. Raw certified organic milk probably belongs on the list, and there are nutritionists who would argue, not without reason, for spices like cinnamon (which can help control blood sugar) and herbs like oregano, rosemary, thyme, and ginger — all of which are rich in antioxidants and other valuable compounds. But listen, no one said the nominating committee — in this case, me — was going to please absolutely everyone.

One more thing: Nuts get honorable mention. They're a top food for health, containing heart healthy fats and a variety of minerals, but they're oh-so-easy to overeat. However, in reasonable portions, like 1/4 cup, they've been shown to have enormous benefits when added to the diet. They even help with weight control!

Consider them collectively — almonds, walnuts, pecans, cashews, Brazil nuts, hazelnuts, pistachios, and macadamias — as the "fifth Beatle" — a phantom member of my top twelve list that would have made the cut except for the fact that "Top 13" didn't sound as catchy as an even dozen.

1. Lean Meats: Iron and B-12 are best absorbed from meat, and it's a great source of protein. Meat can absolutely be part of an effective diet for both weight loss and health. I really recommend grass-fed organic meat over the commercial kind — it's a completely different "animal."
   
   

2. Blueberries: A recent animal study showed that 1/2 cup a day improves memory. They're low in sugar, and high in fiber. Blueberries are a genuine health food. Go for organic.
   
   

3. Broccoli: An amazing source of phytochemicals including the cancer-fighting indole-3-carbinole. The calcium in broccoli is better absorbed by the body than the calcium from milk.
   
   

4. Kale: Kale is the superstar of vegetables, with the highest known antioxidant capacity.
   
   

5. Tomatoes: Tomatoes are high in vitamins and lycopene, which may have a protective effect against prostate cancer.
   
   

6. Oatmeal: A wonderful source of fiber, as well as one of the only food sources of GLA, an important fatty acid. Go for the slow cooking kind, not the instant. Even low-carbers can have a small portion a day.
   
   

7. Eggs: One of nature's most complete foods and a highly bio-available source of protein. Get the free-range kind which have omega-3 fats, and don't be afraid of the yolk!
   
   

8. Salmon: But be sure to get the Alaskan wild kind. The domestic farm raised stuff is highly polluted and doesn't have as much omega-3. Vital Choice sells the purest stuff on the planet — fresh (frozen), and canned.
   
   

9. Sardines: A health food store in a can. Huge source of omega 3's, cheap, great source of protein, and filling. Do not get the stuff in vegetable oil — stick with olive oil.
   
   

10. Cantaloupe: A great source of beta-carotene, and a high-volume, low-calorie filler-upper that also happens to be delicious.
    
    

11. Garlic and Onions: Both members of the allium family of vegetables they are loaded with phytochemicals that confer numerous health benefits. They also make food taste good!
    
    

12. Whey Protein Powder: One of the best sources of absorbable protein on the planet, whey protein stimulates the immune system by raising glutathione, that helps keep blood sugar stable and cuts appetite. A recent study showed it was effective in reducing overeating. Go for the best kind: In my opinion, Paleomeal.

And never, ever forget... Water. Water nourishes, replenishes, and is needed for every cellular process in the body, including fat burning. It's the ultimate "weight loss" drink!

                                                
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Copyright © June 2005  Jonny Bowden and Low Carb Luxury