Natural Weight Loss
The Foods That Help You Lose Weight
(And Why Natural Weight Loss Supplements Usually Don't Work)
April 9th, 2012
Written By Jason Boehm MS, CNS, MMC, Edited By
PEERtrainer
Ever purchased natural weight loss foods or supplements because some celebrity TV doctor or Women's Weekly declared them the new it thing to help you melt away fat?
Hands up if in the end you just felt disappointed, slightly betrayed, and embarrassed that you fell for another empty promise.
A recent
study in the International Journal of Sport Nutrition and Exercise Metabolism showed that most natural weight loss supplements do a lousy job helping people burn fat. Likewise, you've probably tried natural weight loss foods that failed to deliver the results some expert promised.
Stop falling for hype and hoopla. Take control right now by incorporating these five
science-based, time-tested strategies that guarantee you'll burn fat and boost metabolism.
1. Eat breakfast. Want to start your day storing fat and feeling lousy? You have two options: skip breakfast or eat carbs. Either way, you set yourself up for disaster about 10:30 when the siren call of a bagel cart or snack machine beckons to your cubicle, perpetuating the blood sugar roller coaster that's guaranteed to crash.
Don't let that happen. Start your day with fat-burning protein. A
study in the American Journal of Clinical Nutrition concluded that more protein at breakfast helps you eat fewer calories and burn significantly more fat than if you eat cereal or a bagel.
Organic eggs make a great way to start your day, whether you have an omelet or hard-boil them for a grab-and-go breakfast. A
study in the International Journal of Obesity showed egg eaters experienced 65 percent more weight loss compared with those who started their day with Special K and skim milk or some similar high-carb catastrophe.
Of course, one cannot lose weight without a massive intake of vegetables. Think outside the box here, and find a way to eat two dinner servings of vegetables for breakfast. Greens in particular contain high levels of protein on a per calorie basis. We tend to think of vegetables as having no protein- but broccoli for example contains roughly one gram of protein per one ounce serving. (Although this is not considered a "complete" protein with a full array of amino acids.
Foods That Help You Lose Weight
One cup of peas contains roughly
8 grams of protein and 7 grams of fiber. So you get a real "twofer" there. In 7 years we (PEERtrainer) have seen hundreds of thousands of people losing weight, no one has success with protein only strategy.
Salad is still the main course and green vegetables must be your main focus as you think about your meals. If you choose organic eggs, add some spinach and mushrooms. A shake disguises the taste of kale completely. Green vegetables are proven to help you feel full and improve your health.
If time isn't on your side and making breakfast seems a herculean chore, have a protein smoothie. Load two scoops of
MediClear SGS with berries, coconut milk, and
Medibulk. Bam. You're out the door in less than five minutes.
If you don't have a dairy sensitivity, you can also do whey protein. A
study in Nutrition & Metabolism showed people who drank whey-based smoothies lost more fat and preserved more muscle compared to the placebo group.
Whether you opt for whey or rice/ pea, a
protein smoothie gives you a superfast, filling no-fuss breakfast.
2. Eat more protein, especially if you eat a high carb diet. What natural weight loss foods help you sustain energy and burn fat all day? No contest: high-protein foods. A
study in the Nutrition Journal concluded a higher-protein diet burned more fat and lowered blood pressure better than a high-carbohydrate, high-fiber diet for overweight and obese women.
Protein also keeps you full better than carbs. A
study in the American Journal of Clinical Nutrition Link, for instance, showed people felt fuller and burned more fat on a higher-protein diet. In fact, they consumed 441 fewer daily calories eating protein-rich foods.
That's because unlike carbs, protein triggers a hormone called cholecystokinin, or CCK, that signals your brain to put down your fork. CCK explains why you can eat a dozen chocolate chip cookies, but there's no way you're going to eat a dozen
hard-boiled eggs, even though they have roughly the same calories.
3. Eat the right fats. Despite countless studies concluding otherwise, fat still gets a bad rep. Don't think so? Next time you're at the grocery store, count the shelves lined with fat-free yogurt, cookies, and other sugar-loaded processed fake food.
When you eat high-quality animal protein, you get a two-for-one deal for natural weight loss: optimal protein plus healthy fats.
Wild-caught fish like salmon, for instance, provide fat-burning omega-3 fatty acids. If fish isn't your thing or you don't eat it enough, a high-potency fish oil can give you therapeutic amounts of these essential fatty acids.
A
study in the Journal of International Society of Sports Nutrition, for instance, concluded that using fish oil (1,600 mg EPA and 800 mg DHA) for six weeks significantly increased muscle mass and decreased fat mass. Fish oil also reduces your stress hormone cortisol. High cortisol levels practically guarantee you'll store fat.
Grass-fed beef provides another protein-good fat combo. Compared to grain-fed meet, grass-fed is lower in saturated fat and higher in conjugated linolenic acid (CLA). Studies show CLA can help burn fat and even inhibit cancer-cell replication. (Grass-fed beef is more expensive, so a good tip is to cut what you would normally eat in half. This will help justify the added cost- and remember that you want to keep your animal protein relatively low in relation to vegetables- especially the
GOMBBS.)
A
meta-analysis in the American Journal of Clinical Nutrition, found that CLA reduces body fat in therapeutic doses. You'll need to supplement to get those amounts, though grass-fed beef and full-fat dairy also provide good amounts of this fat-burning fatty acid.
You can even get beneficial fats with your vegetables.
Coconut oil provides medium-chain triglycerides (MCTs), a fatty acid your body burns for energy rather than stores.
A
16-week study in the American Journal of Clinical Nutrition, with 49 overweight people, for instance, found that 18 – 24 grams of MCTs burned more fat than the same amount of olive oil.
Along with those fat burning MCTs, when you cook with coconut oil you'll better absorb the vegetables' fat-soluble nutrients like beta-carotene.
4. Snacks To Help You Lose Weight
You're juggling incessant emails and a dreaded meeting in 30 minutes when you suddenly realize you didn't eat enough lunch. You feel your energy crash and you just want to lay your head on your desk to nap.
Your Weight Watchers-loving coworkers happily munch on those 100-Calorie packs, but you know these snack traps just spike and crash your blood sugar, leaving you hungry and craving more.
Instead, when you need a 3 p.m. pick-me-up, you grab fat-burning almonds. A
study in the International Journal of Obesity and Related Metabolic Disorders, concluded almonds helped people sustain greater fat loss than people who watched their calories and ate a higher complex-carb diet.
Talk about perfect combos: almonds and other nuts and seeds come loaded with protein, good fat, and fiber. Unlike those sugar- and gluten-loaded snack packs, nuts and seeds keep you full, focused, and burning fat for hours.
Nuts also help you keep that weight off permanently. A
study in The American Journal of Clinical Nutrition, for instance, concluded nuts could help control your weight and prevent weight gain.
Nut butters also make a smart snacking option. Smear some almond butter on organic apple slices and you've got a delicious fat-burning snack that's loaded with protein, good fats, fiber, and antioxidants.
5. Why Fiber Helps You Lose Weight
If you are a member of the PEERtrainer community, there is a 90% probability that you are getting enough fiber. A
study in the journal Nutrition, concluded that most Americans get half the recommended amount of 25 to 38 grams.
Fiber relieves constipation, but it also slows stomach emptying, balances your blood sugar levels, and reduces your hunger hormone ghrelin. In short, fiber proves a natural weight loss food (or supplement) that works.
A
study in the journal Nutrition Reviews, showed that 14 grams of dietary fiber helped people lose four pounds over as many months. That's pretty impressive considering these people made no other dietary modifications.
Manufacturers have cashed in on fiber's popularity with fiber-infused muffins, snack bars, cereals, and other processed foods that are often loaded with sugar, gluten, artificial flavors, and preservatives. These ingredients vastly outweigh fiber's benefits.
Skip these foods for nature-packaged high-fiber foods. Top choices include avocado, raspberries, artichokes, lentils, green vegetables, nuts, and seeds.
If meeting your fiber quota from food alone proves impossible, you can throw
Medibulk into your protein smoothie. Each scoop provides a therapeutic eight grams of fiber from psyllium husk, prune, and apple pectin.
Also worth noting: remember
the study in the International Journal of Sport Nutrition and Exercise Metabolism, that showed most natural weight loss supplements don't work? One of the very few exceptions was fiber.
Next: Why Belly Fat Burns Differently Than Other Fat!
[Editorial Note: For maximum weight loss results and overall better health, cleanses are often used. This aids the body with detoxification and balance, but also helps with weight loss reduction. But there are some things to be aware of before you cleanse. Nutrition, health and weight reduction expert, JJ Virgin PhD, has spent the last 15 years educating doctors and patients on how to cleanse properly.
She recently held an extremely popular webinar for the PEERtrainer community, sharing the "real deal" on cleansing to overcome weight loss resistance and more. To have this webinar sent to you, plus a free report containing JJ's top tips for cleansing, detoxifying, and dieting as well as the free
PEERtrainer Cheat System, illustrating which foods to avoid when cleansing, enter your email address below:]
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Why do my knees still hurt? |
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Thu. Jul 1, 6:37am |
