Runners

036 RUNNERSWORLD.CO.UK JULY 2018Drain the fatMaking spaghettibolognese? Dry-frythe mince until brown,then throw it into acolander and rinse withboiling water to drainaway any remaining fat.Wipe out the pan withkitchen paper to removethe fatty residue beforereturning the meat tothe pan and adding theother ingredients.Get blitzingSmoothies and soupscan be incredibly quickand easy to make, butwhen they are preparedin a blender they alsoight fat. Accordingto researchers atPennsylvania StateUniversity, US, foodswith more air, suchas shakes prepared inthe blender, keep youfeeling fuller for longer.YOUR GUT-BUSTINGGROCERY LISTHummusIt’s illing and high incalories, but it’s a greatsource of omega-3 fatsand is high in ibre.``````BerriesThey contain less fructosethan other fruits, whichmeans less sugar foryour gut to deal with.``````SpinachThe huge ibre contenthere helps your bodyprocess fats moreeiciently.``````GrapefruitAdd half a grapefruit toyour meals. It’ll help ill youup and its vitamin C aidsthe fat-burning process.``````EdamameSoy protein can help keepyour cholesterol down.A handful of edamamebeans will do the trick.``````Goat gloatGoat’s cheese is 40 percent lower in caloriesthan the stuf madefrom cow’s milk.Juice up your metabolismTry upgrading your morning juice. Not onlyis watermelon lower in sugar than orangejuice, it’s also rich in the amino acid citrulline. Studiesby Paris Descartes University found the compound‘loosens’ stubborn belly fat, making it easier for yourbody to burn it up. Try What a Melon (£1.95 for 330ml,sainsburys.co.uk), which is 100 per cent pure.