Cravings

• Fats: Thermic effect of about 3%. Keeping certain levels of fats in your diet is necessary, but fats tend to be high in calories and have a low thermic effect.
• Fibrous vegetables: Thermic effect of about 20%. Many fruits and vegetables are negative calorie foods. Get a good portion of vegetable in at least 2-3 of your 6 daily meals.
• Proteins: Thermic effect of about 30%. High protein foods are essential for muscle gain and fat loss. Think of these foods as your metabolic stimulator. One portion with each of your 6 meals.

Correct Portions: Each meal you eat should have a portion about the size of your palm/ fist of protein.  Eat about 1 gram of protein per pound of lean body weight. Spread your protein intake evenly throughout the day.

Eat, not drink: Eat your protein instead of drinking it. Protein shakes have their place, but the thermic effect is much greater when your body has to break down solid proteins.

Vegetables: Again, eat plenty of vegetables, particularly fibrous vegetables.

Fruit: One or two pieces of fruit per day.

It’s virtually impossible to gain weight using a diet that is very high in foods with a high thermic effect. Rely more heavily on these types of foods for fat loss, but keep your carbohydrates in place for weight gain and adding more muscle.

Källa

apple
cranberries
grapefruit
lemon
mango
orange
pineapple
raspberries
strawberries
asparagus
beet
broccoli
cabbage 
carrot
cauliflower
celery
cucumber
dandelion
endive
garden cress
garlic
green beans
lettuce
onion
papaya
radishes
spinach
turnip