Protein foods stimulate the metabolism the most.  Studies have shown an increase in the metabolic rate of up to 25-30% after eating lean protein.  This is one of the main reasons I eat a serving of lean protein with each of my six daily meals.  At this point, I am mainly eating one cup of egg whites with a whole egg thrown in for the first two meals.  The remainder of the meals I eat 4-6 ounces of chicken breast, lean top round steak, some type of fish, and tuna in water as the last meal of the day with a light salad.

Natural fiber containing complex carbohydrates also have a high thermic effect and boost the metabolism.  Complex carbs include fibrous vegetables, whole grains, and natural starches such as yams, beans, brown, rice, and oatmeal.  Along with my egg whites for my first two meals of the day, I always eat 2/3 of a cup (dry) of old-fashioned oatmeal.  For the remainder of the meals, I've been eating a lot of brown rice.  I like to mix in a large spoonful of sofrito, which has basically no calories but adds some great taste, into the rice.  I am also eating a lot of yams.  For my fibrous vegetables, I am mainly focused on dark green veggies such as broccoli, raw spinach, green beans, and asparagus. 

Of all the foods, fats have the lowest thermic effect.  Refined simple sugars also have a low thermic effect.  I should point out that I have completely eliminated sugar and salt from my diet.  The fat and sugar combination is undoubtedly the worst.  It is a sure fire way to gain body fat so fast you won't even know what hit you.  Low quality fats and refined sugars, eaten together, are also contributing factors in the development of nearly every major disease.  A few examples of the fat plus processed carb combination include ice cream, doughnuts, peanut butter cups, and fettuccini Alfredo.  The second worst combination is sugar and alcohol.  Alcohol that is mixed in high sugar drinks can contribute to literally thousands of calories over the course of an evening.  Alcohol inhibits fat burning. 

My goal isn't just to eat a specific number of calories.  My goal is to get the maximum nutritional value, or nutrient density, from every calorie I eat.  Any food that has been refined, enriched, preserved, processed, canned, boxed or frozen will usually have less nutritional density than fresh foods in their natural state. 

Okay, here are two lists I came across; the 12 worst junk foods you should never eat and the 12 best foods you should eat regularly.

The 12 worst fat-storing foods you should never eat                                                            

• ice cream
• fried foods
• doughnuts and pastries
• candy, chocolate & sweets
• soda
• fruit drinks and other sugar sweetened beverages
• potato chips
• bacon, sausage
• white bread
• hot dogs, fast food burgers
• cookies
• sugary breakfast cereals

The top 12 best foods you should eat regularly

• oatmeal (or other whole grain cooked cereals such as barley, wheat, rye, etc.)
• yams (or sweet potatoes)
• Potatoes (white or red)
• brown rice
• whole wheat bread and 100% whole grain products
• vegetables
• fresh fruit
• low fat & non-fat dairy products (yogurt, cheese, milk, etc.)
• chicken and turkey breast
• egg whites (or egg beaters)
• lean red meat (top round, extra lean sirlon)
• fish and shellfish

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