By Joel Marion, CISSN
A recent study from the American Dietetic Association revealed that even though two groups of individuals ate the same amount of calories, individuals who ate 30% more of one particular nutrient sported low levels of body fat while the other group was clinically overweight and/or obese. Ouch!
What’s this magical nutrient? Well, it’s found in foods like:
Apples
Pears
Berries
Beans
Avocado
Sweet Potatoes
Brown Rice
Artichokes
Sprouted Grain Bread
Oatmeal
Quinoa
Peas
Broccoli
And a ton of other foods…
The nutrient is fiber, and I highly suggest getting your fair share (~30 grams a day) ’cause it packs a ton of benefits like:
**slowing digestion and gastric emptying to support stable blood sugar levels and decreased insulin output (this means more fat loss)
**signaling the release of hunger-crushing hormones, supporting feelings of fullness and appetite control
**promoting weight control independent of calorie intake (as the ADA study revealed)
Basically, it’s one of those super nutrients that you should be aiming to consume with every meal, and it’s found in abundance in most fruits, vegetables, and whole grains… so stock up and eat up!
Want to learn 5 “forbidden” foods that have been proven to actually have a direct effect on fat loss? I show you them, along with a bunch of other flab-burning foods, right here at this link:
==> 5 “Forbidden” Foods that KILL Belly Fat?
well it is easier/shorter to list nutiernts over foods.obviously if you want to lose weight you should cut out junk foods like chips, and desert foods.snack on veggies and fruits instead. i have incurable chocolate cravings, i buy chocolates with high percentage of cocao (70%+) in them and eat only small peices, instead of whole bars. The higher percentage of cocoa the fewer simple sugars.eat as much fruits and vegetables as you want.a little bit of carbs (mostly food with wheat) goes a long way eat whole wheat instead of white bread though.you only need one serving of protein in it a day unless you’re trying to gain weight. i like eggs, over meat stay away from red meat.nuts with dried fruit and granola makes a VERY filling and healthy snack.anything that is high in fat, or has added sugar can be cut. i dont think i need to list what types of things are high in fat. look at the nutrition labels. pay attention to the daily value percentages. if it’s higher than 10% and you’re serious about losing weight you’ll give it up!no cream cheese, dressing, candy, condiments, processed cheese .get 30 minutes of AEROBIC exercise everyday.drink 8 glasses of water.
Bond,
Thanks so much for taking the time to write and share your thoughts. You’ve certainly shared some good information, but I would have to respectfully disagree with you on a few counts.
Most folks get plenty of wheat-based foods in their diets, with some serving of starchy carbohydrate (i.e., breads, bagels, muffins, pastas, baked goods, etc.) at nearly every feeding opportunity plus snacks. You’re right that a TRUE whole grain is far superior to a heavily processed white flour, but your suggestion to eat more veggies is probably even better.
Your suggestion to stay away from red meat is unwarranted, but I understand its source. We’ve been fed this poor information for decades that foods that are high in cholesterol and saturated fats are bad for us. Unfortunately, red meat has had to bear this burden.
Choosing the right kind of red meat and focusing on cows that were raised in the proper manner is definitely important. Red meat is high in protein, B vitamins, and good fats (i.e., omega-3, CLA) when fed properly.
You specifically mention avoiding foods that are high in fat. While this recommendation may have worked for you, it’s hard to make this general statement for everyone. As a matter of fact, you are in the minority if this did in fact work for you in terms of weight loss and overall health.
As a matter of fact, the research is clear that when we replace fats with carbohydrates, we see health markers like cholesterol and triglycerides INCREASE. What’s more, most people are chronic sugar burners. The only way for them to teach their metabolisms to be more effective fat burners is to increase their fat intake and decrease their overall carbohydrate consumption.
Now, don’t get me wrong, the TYPE of fat is very important, and we want to focus on eating GOOD fats. This brings me to my next point…
How long have we been told to replace saturated fats with supposedly healthy vegetable oils? Too long, that’s how long. Research now shows that following this groundless recommendation actually leads to increased death from all causes, coronary heart disease, and cardiovascular disease.
Lastly, a small amount of aerobic exercise should complement other forms of exercise for an overall healthy exercise program. The research is clear that higher intensity exercise is superior to aerobic exercise for changes in health markers and body composition. In addition, resistance training should be a core component for nearly everyone to optimize lean body mass and functional strength.
Tim Skwiat
BT Head Trainer