Maintaining a sensible dietary approach to optimum fitness and wellness, while efficiently metabolizing fat.
Balance Is The Key…
Please read this article and print a copy to keep as easy reference in your kitchen. This is your guide book, your easy-to-follow instruction manual for dietary fat burning and maintaining healthy weight.
Enjoy Deliciously Satisfying Foods To Help Ignite Efficient Fat-Burning, Supporting Healthy Weight Maintenance…
1. Eat Fatty Fish As Often As Possible…
Omega-3 fatty acids present in fish oil are known to promote fat loss.
Examples of oily fish rich in Omega 3 fatty acids include:
Salmon, Halibut, Trout, Mackerel, Sardines and Anchovies Too!
Fish-oil supplements containing Omega-3 fatty acids are also highly beneficial.
For the impressive fat-burning results, take 1000 mg to 2000 mg of Omega-3
fish oil supplements at each meal… Breakfast, Lunch and Dinner.
2. Eat Whole Grains For Your Carb Intake…
When you want to consume carbohydrates, be sure to choose slow-digesting
whole grains including: brown rice, oatmeal, and whole-wheat bread
to keep insulin levels low and at steady levels; The objective is to prevent insulin
spikes from stopping fat burning (metabolism) and preventing increased fat storage.
A study conducted by researcher scientists at Pennsylvania State University found
that men or women following a low-calorie diet with carbohydrates originating from
whole grains lost significantly more abdominal fat than those following a low-calorie
diet with carbohydrates from typically refined sources.
3. Eat Beneficial Citrus Fruits, Especially Grapefruit…
A study from the Scripps Clinic (San Diego) reported that men who ate fresh grapefruit
or drank at least 8 ounces of grapefruit juice three times a day lost an average of
4 pounds in only three months, even without changing their diet.
Grapefruit’s ability to lower insulin levels, thus limiting fat storage is highly
beneficial in the battle of the bulge. Experts suggest regularly including
fresh grapefruit or pure-squeezed grapefruit juice to your dietary regimen.
4. Eggs Are Highly Beneficial…
Eggs are packed with high-quality protein and have been shown to promote
muscle strength and mass. Research shows that people consuming eggs for
breakfast actually eat fewer calories throughout the day, while also
losing significantly more body fat. Eat eggs for breakfast daily,
either scrambling three whole eggs or three egg whites, using olive oil
instead of butter. Jazz it up with fresh tomatoes, basil, peppers, onions, etc.
5. Only Eat Certain Oils, Fats…
Certain fats (primarily Omega-3s, Omega 6’s) do not lead to fat gain and can actually
help promote efficient fat loss. Keep fat intake at 30% of total daily calories by
choosing healthy fatty fish such as salmon, sardines, cod or trout, as well
as other healthy fat sources such as olive oil, peanut butter, avocados, almonds and walnuts. Although it appears contradictory, eating specific fat
to lose fat is one of the keys to long-term success. You can actually improve
fat loss when compared with people following a low-fat diet.
6. Dairy and Milk Are Beneficial In The Right Amounts Too…
Dairy products are rich sources of calcium, which can help stimulate fat loss,
especially around the crucial abdominal areas. This natural fat-reducing effect is
believed to be due to the fact that calcium regulates the hormone calcitriol.
Since calcitrol causes the body to produce fat and inhibit fat burning,
it’s important to minimize its actions. When calcium levels are adequate,
calcitriol and fat production are suppressed while fat metabolism is enhanced.
Including low-fat cottage cheese, low-fat milk and plain yogurt to your diet are
deliciously satisfying ways to increase healthy protein intake and assist fat loss.
7. High Protein Intake Also Improves Fat Loss…
A high-protein diet not only promotes muscle growth (hypertrophy) but also enhances
your desired fat loss. Research scientists at Skidmore College found that men who
regularly followed a sensible high-protein diet of legumes, fish, poultry (40% of total
daily calories from protein) for eight weeks lost more body fat than those following
a low-fat, high-carb diet. One reason nutrition researchers believe consuming more
protein works so well is because it boosts the body’s own peptide YY levels, a
naturally-occurring hormone that has the ability to decrease hunger pangs.
8. Include Collagen or Whey Protein For Achieving Lean Muscle…
Consuming collagen or whey protein as a between meal snack or as a supplement
is a healthy way to enhance lean muscle growth and boost fat loss. U.K. research
scientists found that when subjects consumed whey protein (supplement or shake)
90 minutes before eating a buffet-style meal, they ate much less food at the buffet.
Researchers reported that this beneficial effect was due to protein’s unique ability
to boost levels of your body’s own hunger diminishing hormones …
known as cholecystokinin and glucagonlike peptide-1.
9. Soy Protein Is Also Beneficial To Fighting Fat Naturally…
Soy protein is also a proven fat burner. In fact, a recent University of Alabama
study found that men drinking 20 grams of soy protein daily for three months,
lost a significant amount of abdominal fat. One of the most beneficial effects of
adding soy to the diet is believed to be due to it’s natural ability to decrease
hunger levels and help keep “tempting” hunger pangs in check.
10. Choose Organic Foods Whenever You Can…
Many nutritional healthcare and dietary experts believe organic vegetables, fruit,
beef, poultry and dairy are worth the extra cost. U.K. research shows that organic
milk contains nearly 70% more omega-3 fatty acids than regular milk;
A study published in the Journal of Dairy Science found that grass-fed cows produced
milk containing 500% more conjugatedlinoleic acid (CLA) than cows who ate grain.
It’s well-established that omega-3s and CLA can both assist fat loss as well as helping
to gain muscle. It makes good health sense to choose organic cheese, cottage cheese,
milk-products and low-fat plain yogurt; Select organically-grown fruit and vegetables;
Insist on organic poultry and healthier grass-fed beef whenever possible.
11. Include An Apple (or more) Every Day…
Apples are a satisfying, slow-digesting carbohydrate source with naturally
occurring, protective antioxidants. Apple-derived compounds (known as
apple polyphenols) have been found to promote muscle strength, endurance
and are critical to assisting fat loss around the abs. Apple polyphenols improve
the body’s own ability to burn fat while limiting fat production and storage.
The boost in endurance and strength is beneficial as well, enabling longer
and more effective physical training with improved performance. An apple
typically provides about 200 mg of apple polyphenols along with about
30 grams of energy-boosting complex carbohydrates.
12. Most Nuts Are Beneficial To Your Diet Too…
Deliciously Satisfying and Nutritionally Rich… Let Yourself Go Nuts!
Be sure to include healthy nuts including almonds, Brazil nuts, macadamia nuts and
walnuts in your regular diet. A study from Loma Linda University, California reported
that people following a low-calorie, higher-fat diet (40% of total calories from fat)
with the majority of fat coming from almonds, lost significantly more body fat
and abdominal fat in a 24 week period than those consuming the same amount
of calories, but with more carbohydrates and less fat.
13. Green Tea Is Especially Beneficial…
Epigal-locatechin gallate (EGCG) a natural ingredient in green tea inhibits
the specific enzyme that normally breaks down the neuro-hormone known
as norepinephrine. Norepinephrine helps keep the metabolic rate elevated;
That’s why preventing its breakdown helps burn more calories throughout the day.
Drinking iced green tea is a healthy way to keep properly hydrated during workouts.
According to a new study published in the Journal of Nutrition, people drinking
green tea while exercising lost significantly more abdominal fat than those
drinking other types of beverages.
14. Boost EGCG Levels with Green Tea Extract…
The majority of studies demonstrating the effectiveness of green tea for fat loss have
used green tea extract as the reliable and consistent source of EGCG (Epigal-locatechin gallate)
One study confirmed that the EGCG from the extract was actually absorbed better than the
EGCG from the tea. In addition to enjoying piping hot green tea beverages during
the Fall and Winter seasons and refreshing iced green tea during Spring and Summer,
consider taking green tea extract supplements in the morning and afternoon before meals.
15. Get Energized With Caffeine-Rich Green Tea Beverages…
Certain energy drinks have been shown to boost fat loss. Recently, University of Oklahoma
researchers reported that when 60 male and female subjects consumed a diet energy drink
containing 200 mg of caffeine and 250 mg of EGCG from green tea extract for 28 days, they
lost more than a pound of body fat, even without changing their diets or exercise habits.
Combined with proper daily aerobic exercise and the basic dietary guidelines we’re
recommending for enhancing fat metabolism, the overall results will be even better!
16. Black Tea Is Beneficial Because Of Its High Polyphenol Levels…
Green, oolong, and black teas all come from the same plant, but different
processing causes black and oolong teas to lose their green color and turn
either brown or black. Oolong tea has been shown to enhance metabolic rate
due to its high level of polyphenols as well as EGCG. Black tea is also a beneficial
aid to fat loss; Researchers from University College London found that drinking
black tea regularly can reduce levels of cortisol, a stress hormone that
encourages fat storage particularly around the midsection.
17. You Can Boost Your Metabolic Rate By Drinking Cold Water…
Researchers in Germany have shown that drinking about 2 glasses of cold water can
temporarily boost metabolic rate by about 30%. This beneficial effect appears to
be primarily due to an increase in norepinephrine in the body, stimulated by the
regular intake of cold water. Healthcare practitioners often advise people to drink
a large glass of cold water upon waking in the morning, because it helps get your
metabolism shifted out of the restful “slumber” state it’s been in overnight.
18. Stay Away From Diet Soda And Artificial Sweeteners…
Although artificially sweetened drinks are calorie free, drinking too many can actually
hinder fat loss. Popular beverages such as diet soda contain chemicals and artificial
sweeteners which interfere with the brain’s ability to regulate calorie intake. The result
causes a person to feel hungrier than normal, and ultimately eating more total calories.
Continued research suggests that the sweet taste of these popular diet soft drinks
can increase the release of insulin, which hinders fat burning and increases fat storage.
Do your body and mind a big favor… Drink only unsweetened beverages!
19. Add Some Avocados To Your Diet Too…
Avocados are naturally-rich with healthier monounsaturated fat, which isn’t usually
stored as body fat. They also contain a key compound called mannoheptulose, a sugar
that has the unique ability to curb insulin release and enhance calcium absorption.
Keeping insulin low and getting plenty of calcium is critical for encouraging fat loss.
By simply adding a quarter or a half of an avocado to salads and sandwiches,
the body’s fat metabolism efficiency is significantly improved.
20. Crank Up Calorie Burning With Healthy Chili Peppers…
Hot peppers contain the active ingredient capsaicin; This naturally-occurring
chemical from peppers has been shown to promote calorie burning at rest, as
well as helping to reduce hunger and food intake. Its effects are even more
effective when combined with caffeine. Research shows that the capsicasin
and caffeine can significantly boost fat burning during exercise.
Try adding crushed red pepper, tasty chili peppers or hot pepper sauce to meals
to burn off extra calories and fat. Botanically, most cultivated peppers today are
Capsicum annuum (most common), also “C. frutescens” (tabasco), “C. chinense”
(habanero)or a combination of different species. If you difficulty eating the
heat-generating peppers, consider taking a Cayenne supplement
capsule that contains active capsaicin instead.
Start Following This Simple Fat-Burning Dietary Regimen Today…
And You’ll Be Very Pleased With The Results In Just A Few Months!
This article is for informational and educational purposes only;
It is not intended to provide medical advice, diagnosis or treatment.
Consult your doctor or healthcare professional.
Lunston Bryan
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