Obi, I’m ready to rock ‘n’ roll 2012, but I need to know what foods are best-suited to help me burn fat while also building the muscle I want. Give it up, man – what are your top 10 choices?

Happy New Year! Yes, soaking yourself in champagne and dancing the night away could be a great way to ring in 2012, but I’m glad you’re thinking about your New Year’s resolution to get fit and stay healthy.

One of the best ways to begin reaching your goals is to learn which foods do good things to your body. These 10 fat-burning foods should be included in the diet plan that will help make 2012 your best year.

1 Oatmeal

Aside from being easy to cook, oatmeal is a great fat burner because it is rich in insoluble and soluble fiber. Read the label on those pre-measured packets though, most of them have lots of sugar.

1 cup (cooked):

• Calories: 111
• Fat: 2g
• Carbs: 19g
• Protein: 5g

2 Chicken Breast

Nope, it’s not your momma’s fried chicken, although I’m sure that was delicious. I’m talking about lean chicken breast without skin or bone. It’s one of the best fat-burning foods you can eat.

In 1 breast (3 oz):

• Calories: 142
• Fat: 3.1g
• Carbs: 0g
• Protein: 26.7g

3 Egg Whites

Egg whites are low in calories and high in protein. This equation equals energy for fat burning and building muscles.

In 3 egg whites:

• Calories: 34
• Fat: 0g
• Carbs: 0g
• Protein: 7g

4 Brown Rice

Packed with fiber and essential nutrients, brown rice slowly absorbs in the bloodstream. You can’t go wrong with this fat-burning carbohydrate.

In 1/2 cup:

• Calories: 109
• Fat: 0g
• Carbs: 23g
• Protein: 2g

5 Fish Oils

Omega 3 and Omega 6 fish oils have some incredible qualities. They increase your thermogenesis, making you burn more calories; they have an anti-catabolic effect, which prevents muscle breakdown; and they are anti-lipogenics, which means they reduce fat-storage. What more reason do you need to include them in your diet plan?

In 1 tablespoon:

• Calories: 113
• Fat: 12g
• Carbs: 0g
• Protein: 0g

6 Asparagus

Asparagus contains the plant chemical asparagine, an alkaloid that directly affects cells and breaks down fat. It also contains a chemical that helps remove waste from the body, which in turn helps reduce fat.

In 4 spears (cooked):

• Calories: 13
• Fat: 0g
• Carbs: 2g
• Protein: 1g

7 Almonds

Loaded with Omega-3 fats, Almonds have been proven to increase fat-burning properties in the human body.

In 2 handfuls:

• Calories: 216
• Fat: 19g
• Carbs: 8g
• Protein: 8g

8 Garlic

One of the best components of garlic, besides its flavor, is Allicin. Allicin is a compound that helps flush fat from the body. Garlic has also been known to help maintain healthy blood-pressure levels.

In 1 clove:

• Calories: 4
• Fat: 0g
• Carbs: 0g
• Protein: 0g

9 Tomatoes

Tomatoes are soldiers in the war to stay healthy! Not only are they great oxidizers and metabolizers of body-fat, but they might also help lower blood pressure and fight certain types of cancers.

10 Apples

Apples are a great fat-burning fruit, in part because they are high in fiber. Moreover, the pectin in apples restricts fat absorption and encourages water absorption in your body’s cells. Other great fat-burning fruits are oranges, peaches, grapefruits, and other citrus fruits.

In 1 apple:

• Calories: 91
• Fat: 0g
• Carbs: 24g
• Protein: 0g

Remember, 80 percent of obtaining your fitness goals comes from your diet, so pay close attention to what you put into your body. We’ve all heard the saying, “You are what you eat.” Eat these awesome fat-burning foods and become a fat-burner yourself!

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