Best foods/drinks/spices to incorporate into your diet! #College Menu

Everyone dreams of having a fit body, but do not have the time to go to the gym or to do ab exercises. It can be done without going to the gym. These foods burn fat and also give you other health benefits. Just incorporate these foods into your diet to stay health and lean:

1.  Green tea

Green tea is a powerful metabolism stimulator: Drinking it frequently can help to accelerate weight loss. Not only that, but antioxidants in green tea may inhibit the absorption of fat.

2. Olive oil

The main benefit of olive oil, and there are many, is that it lowers “bad” LDL cholesterol and raises “good” HDL cholesterol, thanks to its monounsaturated fats. Olive oil is also packed with antioxidants called phenols, which may protect artery walls from cholesterol buildup.

Researchers even discovered recently that olive oil acts as an anti-inflammatory, which further protects your heart, and the rest of your body, too.

3. Lemon

If you're trying to lose weight, replace beverages such as pop, alcohol and sweetened and unsweetened fruit drinks (which are full of calories) with plain water and a slice of lemon. Not only does lemon have a lot of flavor, it also contains vitamin C.

4. Chicken

Since chicken is a lean meat, it's a good source of protein without too much fat.

5.  Cinnamon

A U.S. study found that it can reduce blood glucose, which may stave off diabetes. Cinnamon is also a carminative, which helps prevent bloating, and it is packed with antioxidants.

6. Green chai tea

The spices in chai tea add lots of flavor without calories, so you're less likely to add sweetener. Not only that, but if you make it at home you can choose which milk to add, so you can control the fat content. Green tea will also boost your metabolism.

7.  Cucumber

Crunchy and satisfying, cucumbers are not only hydrating, they can also make you feel full with very few calories.

8. Bran

Cut the calories and increase the fiber of your usual cereal by replacing it all (or half) of it with bran.

9. Low-fat yogurt

Yogurt is very high in calcium and B vitamins. It’s also a protein superstar— 3/4 cup delivers nine grams.

10. Legumes

Legumes are among our most nutritious plant foods, high in protein, B-complex vitamins, iron, potassium, and other minerals. They provide large amounts of fiber, including the soluble type that is important in controlling blood cholesterol levels. If you’re trying to lose weight, the fiber helps give legumes a one-two punch. First it helps you feel full faster. Then, the blood sugar effect helps stave off hunger for longer.

11. Turmeric

Recent years have seen an explosion of research into curcumin, an antioxidant found in turmeric. Studies have shown it has anti-inflammatory, antiviral, antibacterial, anti-fungal and anticancer activities.

12. Quinoa

This powerhouse whole grain has more protein than other grains (eight grams per cooked cup/250 mL) and, like brown rice, is bursting with fiber, B vitamins, copper, manganese and magnesium.

13. Pears

With a pear's smooth texture, you might not realize that a medium one delivers five grams of total fiber, for 20 percent of your daily needs. The flesh contains mostly soluble fiber (about three grams), including pectin, which lowers LDL, otherwise known as "bad" cholesterol. As well, a University of Illinois study published this year found that soluble fiber can boost the immune system.

14. Dark chocolate

A recent study shows that people who eat chocolate frequently tend to have a lower body mass index. Not only that, but scientists suggest that its antioxidant properties may help boost metabolism.

15. Berries

Not only are berries high in vitamins and fiber, they also help fight disease. Berries are some of nature's best sources of antioxidants, which guard against heart disease, cancer and age-related blindness.

16. Salmon

All types of salmon are high in omega-3s, ranging from about 750 mg to 1,270 mg per 75-gram serving. They are also a good source of vitamin D, with one serving providing 100 percent of the recommended dietary allowance (RDA)—and the bones in canned salmon provide calcium.

17. Miso

Miso contains probiotics, which keep the lining of the colon healthy and may improve gut motility and sensation.

18. Eggs

A study carried out by the Rochester Center for Obesity Research found that eating eggs for breakfast helps limit your calorie intake all day, by more than 400 calories. That means you could lose three pounds or more per month.

19. Green Vegetables

In addition to protecting your eyes from age-related macular degeneration, thanks to its carotenoids, spinach has high concentrations of vitamin K, which can help maintain bone density and prevent fractures. The green stuff is also a powerful source of potassium and magnesium as well as folate, all of which can keep blood pressure low, reducing the risk of stroke.

20. Whole Grains

Your body burns twice as many calories breaking down whole foods (especially those rich in fiber such as oatmeal and brown rice) than processed foods.

21. Hot peppers

Capsaicin, the compound that gives chili peppers their kick, heats up your body, which makes you melt additional calories. You can get it by eating raw, cooked, dried, or powdered peppers.
22. Oatmeal

Oatmeal contains soluble fiber which stays in the stomach longer and helps you feel fuller, longer. 

Also contains calcium and potassium.

23. Almonds/nuts

Almonds are a source of vitamin E, copper, magnesium, and high quality protein. 

24. Fish

Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. 

25. Avocados
Alpha-linolenic acid (an omega-3 fatty acid) and oleic acid are key fats provided by avocado. Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C.