So easy, so effective
Lecithin, a naturally occurring fat, works to break down harmful fats that stiffen cell membranes and slow fat burning, then rebuilds the membranes so they’re pliable, boosting metabolism and erasing stubborn fat from your belly, hips and thighs. “Lecithin is a fat-flushing accelerator,” says weight-loss expert Ann Louise Gittleman, Ph.D., author of Radical Longevity. “People see extraordinary change in their waistline when they increase their intake.” Best of all, these results occur within two weeks!
To get more lecithin into your diet, Cate Shanahan, M.D., author of the NYT bestseller The Fatburn Fix, recommends upping your intake of lecithin-rich foods, including red meat, organ meats (like liver), egg yolks, seafood, poultry, leafy greens, beans, nuts and sunflower seeds.
To maximize fat burning, Gittleman also suggests supplementing with sunflower lecithin or non-GMO soy lecithin in powder (1 Tbs.) or granule (2 Tbs.) form daily. Gittleman says both the powder and granules have a mildly nutty, slightly buttery flavor, and she prefers blending granules, like NOW Non-GMO Lecithin Granules, into her morning smoothies. “The granules make smoothies nice and thick—almost like a milkshake,” says Gittleman, who suggests storing lecithin in the fridge. “You can also try adding powdered or granulated lecithin to sauces, gravies, soups and even salad dressings to make them creamier.” You’ll benefit from taking lecithin any time of the day, but Gittleman says morning is the ideal time to take a supplement because it aids appetite suppression, keeping you full until lunch.
And for your fastest slimdown, incorporate these smart strategies into your routine:
Power up with protein. Start off each day by eating at least 20 grams of protein, advises Gittleman. Not only is protein essential for building strong, supple cell membranes, but that’s the amount that has been study-proven to boost metabolism by 25% for the rest of the day. Delicious ideas: Start your day with a cup of Greek yogurt, stir 2 Tbs. of nut butter into a bowl of oatmeal or add a scoop of protein powder to a smoothie along with your lecithin.
Cook lecithin-rich foods this way. Gittleman recommends eating eggs hard-boiled or poached since high-heat cooking methods, like frying, can reduce the lecithin content of eggs. Also smart: Steam or sauté your greens. Gently cooking greens makes their lecithin more bioavailable, so you’ll get more bang for your bite.
Enjoy a premeal mocktail. Apple cider vinegar contains acetic acid, a compound that has been shown to protect cell membranes against free-radical damage. Plus, the compound slows the breakdown of carbs, helping to stabilize blood sugar and control cravings. A study at the University of Arizona in Tucson found that adults who drank apple cider vinegar 30 minutes before a meal ate up to 275 fewer calories over the rest of the day. To get the benefits, Gittleman recommends combining 2 tsp. of apple cider vinegar with 1 tsp. of lemon juice and 8 oz. of sparkling water before lunch and dinner.
Sidestep damaging fats. While lecithin makes cell membranes pliable, unhealthy processed fats, like soybean oil and vegetable oil, make membranes hard and rigid. “Everyone tends to think, ‘I don’t eat highly processed fats,’ but we all do,” says Dr. Shanahan. “They’re served in restaurants and found in packaged foods, including nut butters, salad dressings, cereal, granola bars, dried fruit and even frozen vegetables.” Dr. Shanahan recommends clearing your kitchen of packaged foods that contain damaging fats. Check labels for margarine, soybean oil, safflower oil, canola oil, corn oil, cottonseed oil, hydrogenated oil, refined palm oil, vegetable oil, grapeseed oil and rice bran oil— especially on staples like salad dressings, potato chips, nut butters, granola
and cookies. Instead, reach for products that contain coconut oil, olive oil, avocado oil or butter, and lean toward these fats in your cooking as well.
Close the kitchen after dinner. Extending the length of time between dinner and breakfast— often called intermittent fasting— activates a gene that instructs cells to tear down rigid cell membranes and replace them with shiny new membranes made from lecithin. Plus, adds Gittleman, it triggers the release of brain chemicals that reset the body’s fat-burning thermostat to boost metabolism. How it works: Two or three days a week, commit to finishing dinner by 7 pm and not eating again until 7 am—that gives the body 12 hours to optimally burn fat.