8. 2 pieces whole-wheat toast, 1 Tbsp low-fat cream cheese, 2 oz smoked salmon, and 2 slices tomato
This combination of complex carbohydrates and protein is a winning pre-workout meal. You have a healthy carb for lasting energy plus a quality protein that supports muscle repair and growth. Salmon contains large amounts of omega-3 fatty acids, which besides being incredibly healthy, seem to affect metabolism. Omega-3 alters levels of leptin, a hormone that directly influences metabolism and determines whether you burn calories or store them as fat. Consuming fish increases the levels of fat-burning enzymes in your body and decreases the levels of fat-storage enzymes. It’s been shown to boost your metabolism by as much as 400 calories per day.
Nutrition: 215 calories; 7g fat; 2g saturated fat; 16g protein; 24g carbs; 4g fiber
Tanya Zuckerbrot, M.S., R.D., developed the F-Factor Diet, a weight-loss and optimal health program based on fiber-rich nutrition. She works in private practice in Manhattan and wrote two books: The F-Factor Diet: Discover the Secret to Permanent Weight Loss, and The Miracle Carb Diet: Make Calories and Fat Disappear the F-Factor Way.
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