Have you ever heard the saying you are what you eat? Foods all contain nutrients that provide us not only with fuel to live our daily lives, but also with the very substances that build our bones, muscles, and organ tissues. If you don’t eat the right healthy food for your body, you will find that you are storing more fat than necessary or that you aren’t getting enough and you will begin to feel tired or weak. If you want to maximize your weight loss results make sure to eliminate the following foods from your diet:
Foods to Avoid
- All fried foods
- High fat red meats
- Processed meats (hot dogs, sausage, etc.)
- High fat dairy products (whole milk, creams, fatty cheeses)
- Any visible fat (bacon, skin on chicken, butter, fat on meats, etc.)
- Sweet breakfast (pop-tarts, doughnuts, some cereals)
- Candy & desserts
- Added sugars
- Fat-free foods (these are loaded with sugar)
20 Minute Rule
It’s a fact- It takes your brain a full 20 minutes to realize that you are full. If you finish eating a meal or snack and don’t feel satisfied, wait 20 minutes before eating anything else. Most of time, you will find that you are no longer hungry.
Foods That Burn Fat and Increase Metabolism
Water: The best thing you can do to increase your metabolism and help your body function optimally is to drink water. Drinking at least 8 glasses of cold or ice water each day helps to burn additional calories.
Whey Protein: Whey protein can be easily added to many foods and recipes and helps the body to burn more calories. It also helps to slow down the absorption of glucose (sugar) into the bloodstream which will reduce hunger, lower insulin levels and make it easier for the body to burn fat.
Lean Protein: Lean protein like skinless chicken breasts can increase your metabolism because the digestion of protein is a catalyst for cellular activity that leads to burning excess fats.
The best lean protein food choices:
Lean Chicken Turkey Breast Egg Whites Fish
Complex High Fiber Carbs: Foods that are complex carbohydrates and high in fiber will work to increase your metabolic rate and help to fill you up and sustain you longer.
Natural complex carbohydrate foods:
Bran Wheat Germ Barley
Maize Buckwheat Cornmeal
Good sources of complex carbohydrates:
Whole Wheat Pasta Lentils Beans
Brown Rice Yams Root Vegetables
Wholemeal Breads Granary Bread Brown Bread
Pita Breads Whole Wheat Bagel Peas
Wholegrain Cereals Oatcakes Corn
Porridge Oats All Brain Shredded Wheat
Calcium: Calcium can accelerate weight loss by breaking down the fat in fat cells, and current studies show that a calcium deficiency can cause food cravings.
Sources of calcium:
Low fat Dairy Products Leafy GreenVegetables
Sesame Seeds Almonds
Vegetables: High fiber non starchy vegetables work to burn fat and calories, and regulate your metabolism.
High Fiber Metabolism-boosting Vegetables:
Cabbage Asparagus Cauliflower
Broccoli Spinach Brussel Sprouts
Endives Celery Tomatoes
Fruits: Fruits high in vitamin C, vitamin E, vitamin B12, potassium, and phosphorus help the metabolism work more efficiently. Many fruits contain high levels of pectin which works against fat absorption into the cells.
The best fruit choices:
Apples Strawberries Blueberries
Melons Mangoes Kiwi
Pineapples Citrus Fruit Cranberries
Spices: Hot spicy food can temporarily fire up your metabolic rates. The higher the amount of the compound capsaicin present in different foods, the more it will work to increase your metabolism.
Food sources high in capsaicin:
Jalapeno Peppers Chilies Cheyenne
Garlic and Ginger: Ginger and garlic both raise your body temperature and help to stimulate fat burning.
Essential Fatty Acids: Omega 3 essential fatty acids, like those found in Healthe Pulse, work to reduce levels of the fat hormone leptin. People with lower levels of leptin, tend to burn more.
The best sources of omega 3 fats:
Tuna Lean White Fish Salmon
Sardines Walnuts Flaxseeds