Nov 21 2014
The conundrum when attempting to lose weight: Finding foods that aren’t calories dense, but are tasty and easy to prepare. During my contest prep (code for bodybuilding preparation), this became critical for me, especially as work became hectic. So, through research and taste tests I have come up with the…
The conundrum when attempting to lose weight: Finding foods that aren’t calories dense, but are tasty and easy to prepare. During my contest prep (code for bodybuilding preparation), this became critical for me, especially as work became hectic. So, through research and taste tests I have come up with the number one food you should eat… beans! Obviously I’m not talking about baked beans (as they’re drenched in sugar), I’m talking regular kidney, butter, black eyed beans. Personally Becs and I eat them almost daily, and here’s why you should to…
BEANS ARE RICH IN CHROMIUM – Chromium is an important factor for enhancing insulin sensitivity. Keeping your insulin levels under control reduces appetite, energy dips and sugar and fat cravings. Studies have shown that people with type 2 diabetes have lower blood levels of chromium than those without the disease. The mineral has been used to assist with the treatment of atypical depression associated with excessive sleepiness, carb cravings and weight gain – and thought to account for up to 40% of depression cases.
BEANS ARE HIGH IN FIBRE – Us Brits don’t get enough fibre, on average we consume 12g when the ideal is over 35g per day. So why is fibre so great?
Fibre is indigestible and soaks up water like a sponge. This roughage absorbs water and by doing so makes faecal matter bulkier but less dense, encouraging regularity. This fibre travels through your intestine dragging with it any nasties, preventing food from putrefying in your bowels. If you have a fibre deficiency, chances are you’ll experience constipation and irritable bowel syndrome (or in the worst case bowel cancer which in the UK affects 110 people every day) If you’re constantly having stomach complaints, it’s not likely you’ll be in the frame of mind to attend the gym or eat healthily, which will exacerbate your issues further.
Fibre binds to cholesterol. Whenever you eat a fatty meal, your liver produces cholesterol for your stomach which to helps emulsify it. If you have eaten your fatty lamb chop with some cabbage, the fibre within the cabbage will bind to the cholesterol & fat and carry it out the body. In turn, this lowers your cholesterol count and reduces the amount of fat stored from your meal.
Fibre prevents gastric emptying – simply put, fibrous food remains in your stomach longer than anything else. Surprisingly it costs the body energy (calories) to breakdown and extract nutrients from the vegetable matter, reducing the overall calorie content of your meal! This means that anything that is eaten alongside your fibrous mouthful will get caught up in the prologued digestive process. So if you consume refined carbs with your meal, you will not experience a dramatic insulin spike like you would if you consumed it on its own.
BEANS ARE A GOOD VEGGIE SOURCE OF PROTEIN – Beans have a high protein content, approximately 25% (which is the same as beef with half the calories!) Before you start going on about vegetables being an incomplete source of protein, let me stop you there. Beans do not have all the amino acids (protein building blocks) to create a complete protein, but when you eat them with other sources that contain the lacking amino acids they become complete. A protein like fibre is difficult to digest, filling you up and controlling your appetite.
Often I get the complaint that eating healthy is expensive, especially due to the price of meat. My challenge to you is to eat beans and rice for dinner. Do this for for two weeks and see how it affects your weight, clients of ours have lost up to half a stone. We’d love to know if you can do better, leave your results in the comments section below. As it’s Friday I’ll even give you a recipe! Click here