Apr 26 2013

Top 5 Foods for Fat Loss….

There is nothing more true in life than the saying ‘You are what you eat.’ If you shovel unhealthy food into your mouth and live off processed and refined goods then you are going to end up with all of that unnecessary garbage being stored as fat. In the end,…


Top 5 fat loss tips

There is nothing more true in life than the saying ‘You are what you eat.’ If you shovel unhealthy food into your mouth and live off processed and refined goods then you are going to end up with all of that unnecessary garbage being stored as fat. In the end, you will become a walking example of what not to eat, and how not to live.

The good news for anyone who wants to lose weight is that the same is true for healthy foods! Our blog today gives you our Top Pick of Foods for Fat Loss. These are only a small selection of the good stuff that’s out there but we’ve chosen each for it’s unique properties, and it’s place as a staple in your diet.

So feast your eyes on these fabulous fat burning superfoods and you’ll never be hungry and miserable dieting again!

Eggs

Eggs are an excellent protein source and they also provide a nice dose of choline, which protects the liver from accumulating fat.

Old wives tales have advised us not to eat too many eggs due to the high cholesterol content. However, the body actually uses cholesterol to produce the muscle building hormone testosterone; in fact one study showed that eating 12 eggs a week didn’t increase LDL cholesterol at all!

Take Away: Eat eggs several days a week to increase your protein intake. Avoid eating them daily because this has been shown to cause intolerances.

Broccoli & Cruciferous Vegetables

Ok so this one is a bit of a cheat, since we are counting a whole range of veggies here, from broccoli and cauliflower to bok choy, kale and radishes! So what isn’t great about this stuff?

They are all high in fibre, and the darker the green of the vegetable, the higher the level of antioxidants. However, their most important function is in helping the body clear out excess estrogen, the bodies fat storing hormone. Less estrogen = less fat.

Take Away: Raw veggies are better for fat loss, but the key is to eat them daily. Shoot for several servings a day for good health and fat loss!

Cold Water Fish: Salmon, Whitefish, Mackerel, Sardines & Anchovies

These types of fish are high in the omega-3 fats that improve insulin sensitivity and decrease inflammation.

What does this really mean to our bodies? It means that we are increasing the body’s use of fat for energy, shifting it to burn fat instead of carbohydrates. It means that blood sugar from carbohydrates is used for energy, or stored as muscle glycogen, and doesn’t turn into fat. It means better body composition for us all!

Take Away: Remember the golden rule of fat loss, which is to help yourself to a serving of whole protein every time you eat. Fish, grass fed and wild meats are all great sources of protein.

Berries: Blueberries, Strawberries & Raspberries

Not only do berries have far less sugar than most other fruits out there, but they improve the brain’s sensitivity to the hormone leptin, making you feel less hungry.

Berries also blunt the insulin response your body has when you are eating high carbohydrate foods. This is useful to us because the less insulin we produce, the less glucose will be gobbled up by our fat cells.

Take Away: Scientists have called these these the “anti-obesity” fruits; get a serving a day to get your dose of all those lovely antioxidants!

Nuts: Walnuts & Almonds

Nuts are high in antioxidants, protein, fibre, and healthy fats, and research shows that supplementing the diet with them can significantly improve body composition. The hormone leptin has also been found to be higher in people who eat nuts daily, meaning that you should experience feeling less hungry.

Take Away: Eating a serving of nuts a day in conjunction with a high-protein, low-carb diet can produce significant fat loss and help you feel satisfied. However, be aware of your portion control and don’t go overboard!

You may be surprised to hear that most people actually need to eat more than they do in order to lose weight. In fact, time and time again our clients are surprised (and delighted!) that there’s no need to be hungry when losing weight. As long as you are picking from the right food groups, and incorporating some muscle building exercise into your program……

Email or call me if you have any questions, or if you need help to ensure what you’re eating is maximising your exercise programme.

Salman Kassam Pn1 iTS BCT
Director at Salecca Ltd.
Office: (+44) 208 1665110

 

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