I consider myself a clean eater but I’m never satisfied with the results that I see. For someone who is so active and watches, weighs and measures their food, rarely eats out you’d think I would have a six pack and have next to no body fat but that is quite the opposite. I struggle with my appearance and weight just like everyone else and I find eating .
You can say “that you workout like a maniac 4-5 days a week”! Some people say it doesn’t matter about exercise it’s about calories in calories out? Well that is sort of true.
Do you know that the pyramid goes looks like this: NUTRITION 80%, GENETICS 10%, WORKING OUT 10%
When looking at your diet you might think that you are eating the right foods? You eat grains which are from the “whole grain family”, you eat lots of vegetables, you eat lots of fruit, you eat lots of protein. I cook with olive oil. But ask yourself do you eat foods that are fat burning, high in insoluble fibre and protein?
So after doing some research here are some foods that I’m going to add into my diet (which I already eat most of these) and eliminate some of the foods that I eat that spike my glycemic index such as beets, chai tea and peanut butter just to name a few.
Also a big question how much protein should I be consuming? What a mind boggling question if you are an active individual working out 4-5 times a week a minimum of 30 minutes a workout you should be consuming 1.0g of protein per LBM (lean body mass). What is it, why is it important and how do I calculate it? LBM is simply an estimation of how much you weigh without the body fat. This number is important whether you are trying to gain or lose weight. People with the same body weights but different LBM’s can look radically different. To calculate your LBM using a simple LBM calculator which can be found on the internet. So for example of female weighting 110 pounds 5’2” her LBM is 84.92 which means she should be consuming between 85-90 grams of protein a day.
So here’s where some of your healthy daily protein can come from.
The high protein content in beans is great for muscle building. They are also high in fiber, which has been linked with hindering fat absorption by the body. Beans such as kidney, lima or navy beans.
Lean beef may come as a somewhat surprising calorie burner. The key lies in moderation and choosing very lean cuts. Top round and ground sirloin are good examples of appropriate beef for fat burning. It is very high in protein and requires a lot of energy from your body to digest it, which results in burned calories.
Broccoli has so many benefits that it is difficult to adequately stress its value in your diet. It contains calcium, vitamin C, and fiber, all of which boost your metabolism and aid in burning fat. It also has vitamin A, folic acid, and a multitude of antioxidants that help lower your chances of developing heart disease and some types of cancer.
The astounding advantages of green tea have really become known in the last few years of research. It provides that metabolic boost that is so critical to weight loss, but it does not give you that heart-racing feeling because it does not contain the caffeine of coffee and other substances. However, it is even more powerful in combination with caffeine. It also has the chemical EGCG that encourages faster functioning of the brain and nervous system.
Chicken, particularly grilled chicken, is a good fat burning protein. It fills you up, keeps you full, and does not contain anywhere near the amount of fat and calories as some other meats. Have an extra serving of grilled chicken, rather than another scoop of pasta or other carbohydrate, for example, for a filling, fat-burning meal. Edamame (boiled and lightly salted soybeans) are rich in calcium, iron, protein, and vitamin C. They are free of fat and make a perfect snack or healthy appetizer.
Eggs are a good metabolism booster and the B12 they contain aids in the breaking down of fat cells. Just a few eggs every week will do.
Salmon helps lower leptin levels, which has been linked with burning calories at higher rates. The Omega-3 fatty acids in seafood are also known to help lower cholesterol and prevent serious cardiovascular diseases as well as some cancers.
Tuna is another of the excellent fat burning foods. It has the same effect as salmon and is a little more versatile.
Turkey is an ultra-lean protein. It works fabulously any way that you would normally use chicken in meal preparation. Try grilling it, use it in a stir-fry with your favorite veggies, and use the leftovers to make sandwiches for lunch.
Soy milk is packed with all the calcium of regular milk, which sends your metabolism into overdrive. Skim milk is okay, too, but soy milk does not contain as much calories and fat as regular milk. Therefore, you can have more of it without feeling guilty.
The complex carbohydrates and fiber in whole grain cereal work wonders for lowering your body’s insulin levels. This is desirable because spikes in insulin trigger your body to store fat. Therefore, you want to maintain a steady, low level of insulin to keep your body consistently burning off fat cells.
Oats have the same insulin-lowering effect. They also break down slowly which helps keep you full longer. Oatmeal for breakfast is a great way to rev up your metabolism and energize you for the start of your day.
The secret to many of these is moderation. Incorporate these fat burning foods into your diet as much as possible, but do not overdo it in your portions. There are also tons of other delicious options of fat burning foods. You do not have to sacrifice taste to start building a hearty, healthy lifestyle.
Remember whole foods are better than refined or processed foods when it comes to reducing the fat profile of the body.