If I stuck to my plan for 75% of my meals last week, I’d aim for 80% (or higher) this week. An average size apple provides only 81 calories and has no sodium, saturated fat or cholesterol. There’s good reason for this traditional diet food to be a regular part of your diet. It’s rich in natural galacturonic acid, which adds to its potency as a fat and cholesterol fighter. Peppers are astonishingly rich in vitamins A and C, abundant in calcium, phosphorus, iron and magnesium, high in fiber, free of fat, low in sodium and have just 24 calories per cup.
Brian Wansink, a nutrition researcher from Cornell University, found that when people try to lose weight, they have better success with making small changes, rather than big changes.

These foods go a step beyond simply adding no fat to your system – they possess special properties that add zip to your system and help your body melt away unhealthy pounds. You’ll also get the added health benefits of lowering the level of cholesterol already in your blood as well as lowering your blood pressure.
Charles Klein recommends consuming more that that, if you can believe it – 1,500 to 1,800 calories per day. Others who ate white bread were hungrier, ate more fattening foods and lost no weight during this time. He says you will still lose weight quite effectively at that intake level without endangering your health. An average sized grapefruit has 74 calories, delivers a whopping 15 grams of pectin (the special fiber linked to lowering cholesterol and fat), is high in vitamin C and potassium and is free of fat and sodium.

The peppers’ metabolism- raising properties worked like a charm, leading to what Henry calls a diet-induced thermic effect.
John Foreyt of Baylor College of Medicine in Houston, Texas, found that dieters who ate a bowl of soup before lunch and dinner lost more weight than dieters who didn’t.

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