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20 Negative Calorie-Effect Foods That Boost Metabolism


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Not every food is created equally and not every calorie is burned equally in your body. According to Dr. Neal Barnard, author of Foods That Cause You to Lose Weight: The Negative Calorie Effect, there are a variety of foods that create a negative-calorie effect, which improves your metabolism and helps you lose weight effectively. These foods are usually plant-derived foods that are high in water content and rich in fiber: grains, legumes, vegetables, and fruits, except for fatty fruits like avocados and olives. Since your body takes a longer time to burn off fibrous foods, your metabolism continues to stay revved up, giving you a jumpstart to your weight loss. Get started by adding these 20 foods into your recipe rotation.

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Fruits like apples are high in dietary fiber. Keep the skin on apples to retain the full amount of fiber in the fruit, which can have up to 2 to 5 grams of fiber depending on its size. Snack on an apple midday.

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Aside from being a good source of potassium, bananas are also a good source of fiber. One banana has around 3 grams of fiber and half a banana is a great part of a balanced breakfast option.

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Black beans are a staple in many meals and for good reason; one cup of black beans has up to 30 grams of fiber! This adaptable legume works in a wide array of recipes from salad and casserole, to brownies.

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Cruciferous vegetables like broccoli are another good source of fiber. Get your daily serving of vegetables with one cup of cooked broccoli as a side dish or as part of an entrée like beef and broccoli or broccoli and leek soup.

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A great source of vitamin C and fiber, enjoy both red and green varieties in salad,  a smoothie, as a wrap, or in a soup.

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Well known for its beta-carotene, carrots are also available in various colors ranging from white and yellow to red and purple. Try them as a potato substitute in baked fries or roll it up into vegan sushi.

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Do you always cook with cauliflower the same way? Skip boiling and try roasting it or using it as the crust to your homemade pizza.

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Perfect as a crunchy snack, celery is also delicious in a curried salad, pureed into soup, or blended into a green juice.

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Whether cut fresh from the cob or flash frozen, corn is a basic vegetable that’s easy to stock up on. One cup of boiled sweet corn has approximately 3.6 grams of fiber and you can easily add it to a satisfying morning omelet, stir it into soupor salsa, or include it with your next chicken dinner.

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This refreshing pink fruit is high in vitamins and helps curb a salt craving. For a quick snack, bake it in the oven with sugar and cinnamon or use it to add zing in sauce.

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Red kidney beans are rich in fiber with up to 20 grams of fiber in one cup of cooked beans. They’re a great foundation for vegetarian “meatballs” and chili.

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Another nutritious legume to add to your grocery list is the lentil. A cup of cooked lentils has up to 16 grams of fiber, making it a good choice for a flavorful lentil bowl or in a meatless lentil burger.

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Keep calories in check with the help of lettuce. From Bibb to romaine, this vegetable is an easy swap for bread in sandwiches and wraps.

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Stock your pantry with whole grains like oatmeal. You can also experiment with oatmeal in muffins or pancakes.

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Similar to grapefruit, oranges are a satisfying and energizing snack. You can also use it as a garnish on cake or dip segments into melted dark chocolate for an extra indulgent treat.

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In addition to being a great protein source, peas are a good fiber option with anywhere from 5 to 11 grams of fiber in each cup, depending on the variety. Use it as a risotto topping or enjoy it as a spicy snack.

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One pineapple has up to 13 grams of fiber, making it an ideal option for a mouthwatering, infused water or high-fiber green drink.

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If you can’t go without rice, choose brown over white, which has double the amount of fiber, at around 3.5 grams per cooked cup. Make a quick meal of it with this spicy chicken rice bowl.

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Packed with nutrients and fiber, spinach has up to 7 grams of fiber in a half-cup serving. It’s a tasty snack option and can even be baked into brownies.

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Sweet potatoes are rich in vitamins and have up to 4 grams of fiber in one small tuber. Add it to tacos, broth, or keep it traditional and whip up a delicious casserole.

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