You can eat calories, lose weight and feel great at the same time. Protein burns fat because of the increased metabolism and thermogenic affect it has on the human body. Carbs supply energy for workouts and everyday activities and in turn help to burn more calories. Healthy fats give your body the nutrients to rebuild tissue and keep your internal organs healthy. Don't be fooled by expensive weight loss drugs and supplements, it's a multi-million dollar industry that will never stop selling the magic pill scenario. The list below is a guide to whole foods that will help you burn fat the natural way.

1. Breakfast is the most important meal of the day and eggs with lean turkey or chicken makes a nice scrambled egg dish. More tasty ingredients you can add are mushrooms, spinach, broccoli, red peppers, onions, zucchini and asparagus.

2. One of the most natural sources of whole food are eggs which have all the nutrition to increase good cholesterol and egg whites for protein. When travelling most restaurants have egg beaters which are pure protein and will divert you away from the triple stack buttermilk pancake mega meal.

3. For a great meal between breakfast and lunch you can mix cottage cheese or ricotta cheese and yogurt together with chopped nuts and berries. The morning is a great time to add the extra carbs to your meal giving you the additional energy you need especially after a morning workout.

4. Chopped walnuts, pecans, almonds and macadamia nuts are healthy fats you need to round off meals containing protein and carbs. Healthy fat protects and cushions internal organs and also provides essential fatty acids that benefit your metabolism, heart and immune system.

5. If you love peanut butter then natural is the way to go, there are products in the grocery store that have just peanuts and oil as ingredients. There are options to plain peanut butter such as mixing almond butter and sesame butter or cashew butter with macadamia butter for a change in the same old taste of regular peanut butter.

6. Margarine has been found to be very bad for the heart and should be avoided. Butter on the other hand tastes great and is considered a healthy fat that can be used sparingly since it's heavy on the calories.

7. Another healthy fat are avocados that are fiber rich and can be used in sandwiches, salads and wraps. Avocados are delicious in a leafy lettuce salad mixed with dried cranberries, mandarin orange sections and almonds.

8. Most salad dressings have highly refined soya bean oil. A great alternative is to mix up balsamic vinegar, extra virgin olive oil and Udo's Choice Oil Blend. The natural taste of these three ingredients are delicious and very healthy.

9. Lake trout, salmon, herring and mackerel are excellent protein sources. Normal development, growth and brain function require omega 3 fatty acids contained in fresh fish. Eating fish two times a week is recommended by the American Heart Association.

10. Whole grain bread and wraps are recommended for carb and fiber intake but make sure they have 3 to 4 grams of fiber for every 20 grams of carbs. Rice bran and wheat germ add a healthy crunchy taste to yogurt, smoothies and even muffins or breads to increase nutrients and fiber.

All the above foods are a combination of protein, carbs and healthy fat. The human body takes 3 hours to digest a meal and burns calories at the same time. It makes sense to eat every 3 hours, feel full all day and burn fat at the same time. Combined with a workout routine you are guaranteed to see results and you can start to eat calories and lose weight.

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