Food Intake

Our food intake is the key to losing weight and burning fat.  Eating food releases the feel good chemical in brain, the same one that is released during sex.  We must eat a well balanced diet combined with the right supplements in order to maintain a healthy weight and lifestyle.  Below I will be listing some of the best foods to lose weight with.

All our lives we’ve heard don’t eat too many CALORIES.  We see low calorie drinks everywhere and commercials that make it a point that their food doesn’t have a lot of calories or whatever.  You want to control your calories based on the amount of movement your going to be doing on a daily basis.  Whenever you exercise, walk, work, or do any kind of movement your body is burning calories.  We need calories for the fuel our body needs to do these things.  You want to eat enough calories for your body to be able to make it through the day.  However, you don’t want to eat so many calories and have tons left over at the end of the day because those are going to turn to fat.  You have to find that balance and the more physical activity you do the more calories.

I’m going to start with some of the best foods to lose weight with in the world!!!!

FAT LOSS FRIENDLY FOODS

  1. Green Leafy Vegetables

    These include spinach, kale, bok choy, swiss chard, collard greens, dark green lettuce, romaine, arugula, and butterhead.  These greens are high fiber while also being low calorie and carbohydrate.  They add volume to your meals without all the calories and carbs.  They are packed with vitamins, minerals, antioxidants, and phytonutrients.  They contain chlorophyll and vitamin k, which is important for alkalizing the blood and clotting.  They also contain calcium which is linked to weight loss in several studies.

  2. Cruciferous Vegetables

    Some of the most widely known of these vegetables is cauliflower, watercress, broccoli, cabbage, bok choy, brussel sprouts, and kale.  These vegetables like green leafy vegetables are very filling and have low calories so they are perfect for including in your weight loss diet.

  3. Lean chicken and beef

    Chicken and beef are good for weight loss because of the high protein content.  You want to eat lean meat that has very little fat.  Eating meat during the day can reduce your urge to eat late at night.  Also, chicken contains the tryptophan, which is known to increase serotonin in the brain, leading to reduced stress and enhanced mood.  It is also known to help with sleep which is important for recovery.

  4. Salmon and Tuna

    Salmon is a great source of the essential omega-3 fatty acids DHA and EPA.  Consuming these can reduce high blood pressure and fat buildup in the blood.  Salmon is high protein and low calorie and gives you the feeling of being full by regulating hormones that control appetite.  Research supports eating salmon and other fatty fish can help shed belly fat.  It also helps keep a healthy thyroid, which is responsible for maintaining a fast metabolism and keeping fat off.  Salmon is high in B vitamins.  These vitamins are responsible for creating energy and promoting a good nervous system.  Tuna is also a high protein food with low calories and can give you the feeling of being fool.  Tuna is a great food to add to your diet to keep weight off and tone up.

  5.  Avocado and nuts

    Avocados and nuts both are know for containing “good” fats.  Avocados are arguably one of the most nutritious foods on the planet.  Avocados and nuts contain mono saturated fats which reduce risk of heart disease.  The healthy fats in both help you feel full faster so you eat less and are important for hormone balance and brain function.  Avocados contain lutein, which is responsible for eye function and keeping young glowing skin and hair.    They also fight insulin resistance and keep hormones balanced that prevent diabetes.  This is very important because diabetes seems to be plaguing this country more and more every year.

  6. Fruit

    Fruit is on the list because research shows people who eat fruit are overall healthier people.  Fruit is packed with vitamins, nutrients, and antioxidants.  People who eat fruit for snacks are less likely to each junk food.  Also, fruits are mostly water, which makes them natural diuretics for flushing out toxins leading to improved health and weight.

  7. Beans

    Beans are packed with protein so they give you the feeling of being fool longer keeping weight in check.  They are loaded with magnesium which can improve exercise performance.  They are packed with fiber helping digestion and blood cholesterol levels.  They are also low glycemic helping prevent diabetes.  The high potassium and magnesium content reduce risk of heart problems.

Fiber and Weight Loss

When we think of dieting and losing weight, the first thing that comes to mind probably isn’t eating more fiber.  Well from now on it should be in the top things you think about because it can really have a positive affect on your health and weight.  A study published in Annals of Internal Medicine said people that aim to eat 30 grams of fiber a day can lower blood pressure, lose weight, and increase their bodies response to insulin.  Wow! Fiber suppresses the appetite so you feel fuller.  Below I am going to list high fiber foods and from this list you can make a list of high fiber foods that can include the foods you like that you can add to your diet.

High Fiber Foods List

  1. Apples
  2. Green Beans
  3. Sweet Potatoes
  4. Rasberries
  5. Strawberries
  6. Chickpeas
  7. Pumpkin
  8. Lima beans
  9. Broccoli
  10. Figs
  11. Pomegranate seeds
  12. Barley
  13. Kiwi
  14. Banana
  15. Dark chocolate
  16. Refried beans
  17. Beets
  18. Cocoa powder
  19. Artichokes
  20. Grapefruit
  21. Blackberries
  22. Pears
  23. Avocados
  24. Lentils
  25. English muffins (whole wheat)
  26. Brussel sprouts
  27. Whole wheat pasta
  28. Black beans
  29. Quinoa
  30. Almonds
  31. Tons of cereals especially Shredded Wheat (check labels for fiber content)
  32. Pistachios
  33. Flax seeds
  34. Carrots
  35. Pumpkin seeds
  36. Mangoes
  37. Prunes
  38. Kidney beans
  39. Walnuts