The 2. 0 Most Weight Loss Friendly Foods on The Planet. Not all calories are created equal. Different foods go through different metabolic pathways in the body. They can have vastly different effects on hunger, hormones and how many calories we burn. Here are the 2. 0 most weight loss friendly foods on earth, that are supported by science. Whole Eggs. Once feared for being high in cholesterol, whole eggs have been making a comeback. New studies show that they don’t adversely affect blood cholesterol and don’t cause heart attacks (1, 2). What’s more. Almost all the nutrients are found in the yolks. ![]() Leafy Greens. Leafy greens include kale, spinach, collards, swiss chards and a few others. They have several properties that make them perfect for a weight loss diet. They are low in both calories and carbohydrates, but loaded with fiber. Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. 20 Amazing Weight Loss Success Stories That Will Motivate You to Change Your Life. Here's how nine women lost hundreds of pounds and gained some major confidence. ![]() Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall (5). Leafy greens are also incredibly nutritious and very high in all sorts of vitamins, minerals and antioxidants. This includes calcium, which has been shown to aid fat burning in some studies (6). ![]() Salmon. Oily fish like salmon is incredibly healthy. It is also very satisfying, keeping you full for many hours with relatively few calories.
![]() Salmon is loaded with high quality protein, healthy fats and also contains all sorts of important nutrients. Fish, and seafood in general, supplies a significant amount of iodine. This nutrient is necessary for proper function of the thyroid, which is important to keep the metabolism running optimally (7). Studies show that a huge number of people in the world aren’t getting all the iodine they need (8). Salmon is also loaded with Omega- 3 fatty acids, which have been shown to help reduce inflammation, which is known to play a major role in obesity and metabolic disease (9, 1. ![]() Mackerel, trout, sardines, herring and other types of oily fish are also excellent. Cruciferous Vegetables. Cruciferous vegetables include broccoli, cauliflower, cabbage and brussels sprouts. Like other vegetables, they are high in fiber and tend to be incredibly fulfilling. What’s more. Lean Beef and Chicken Breast. Meat has been unfairly demonized. It has been blamed for all sorts of health problems, despite no good evidence to back it up. Although processed meat is unhealthy, studies show that unprocessed red meat does NOT raise the risk of heart disease or diabetes (1. According to two big review studies, red meat has only a very weak correlation with cancer in men, and no correlation at all in women (1. The truth is. But if you’re on a moderate- to high carbohydrate diet, then choosing lean meats may be more appropriate. Boiled Potatoes. White potatoes seem to have fallen out of favour for some reason. However. Tuna. Tuna is another low- calorie, high protein food. It is lean fish. Beans and Legumes. Some beans and legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety. They also tend to contain some resistant starch. The main problem is that a lot of people have problem tolerating legumes. For this reason, it is important to prepare them properly. Soups. As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits. But you can also just addwater to your food. Cottage Cheese. Dairy products tend to be high in protein. One of the best ones is cottage cheese. It is also very satiating, making you feel full with a relatively low amount of calories. Dairy products are also high in calcium, which has been shown to aid in the fat burning process (2. Avocados. Avocados are a unique type of fruit. ![]() Mom Lost 106 Pounds In One Year Drinking Weight Loss Tea. And nine cups of it, too. ![]() ![]() 7 Changes to Make if You Want to Lose 20 Pounds or More Sometimes those "last five pounds" aren't the issue. Aleisha Fetters July 21, 2016.![]() Whereas most fruit is high in carbs, avocados are loaded with healthy fats. They are particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, they also contain a lot of water, so they aren’t as energy dense as you may think. Avocados are perfect as additions to salad, because studies show that the fats in them can increase the nutrient uptake from the vegetables 2. They also contain many important nutrients, including fiber and potassium. Apple Cider Vinegar. Apple cider vinegar is incredibly popular in the natural health community. It is popular for use in condiments, like dressings or vinaigrettes. Some people even dilute it in water and drink it. Several studies in humans suggest that vinegar can be useful for weight loss. Taking vinegar at the same time as a high- carb meal can increase feelings of fullness and make people eat 2. One study in obese individuals also showed that 1. L of vinegar per day for 1. Vinegar has also been shown to reduce blood sugar spikes after meals, which may lead to all sorts of beneficial effects on health in the long term (2. Nuts. Despite being high in fat, nuts are not inherently fattening. They’re an excellent snack, containing balanced amounts of protein, fiber and healthy fats. Studies have shown that eating nuts can improve metabolic health and even cause weight loss (3. Population studies have also shown that people who eat nuts tend to be healthier, and leaner, than the people who don’t (3. Just make sure not to go overboard, as they are still pretty high in calories. If you tend to binge and eat massive amounts of nuts, then it may be best to avoid them. Some Whole Grains. Despite grains having gotten a bad rap in recent years, there are some types that are definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein as well. Notable examples include oats, brown rice and quinoa. Oats are loaded with beta- glucans, soluble fibers that have been shown to increase satiety and improve metabolic health (3. Rice, both brown and white, can also contain significant amounts of resistant starch, especially if cooked and then allowed to cool afterwards (3. Keep in mind that refined grains are a disaster, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening. If you’re on a very low- carb diet then you’ll want to avoid grains, because they are high in carbohydrates. But there’s nothing wrong with eating some of the healthier grains if you can tolerate them and are not on a low- carb diet. Chili Pepper. Eating chili peppers may be useful on a weight loss diet. They contain a substance called capsaicin, which has been shown to help reduce appetite and increase fat burning in some studies (3. This substance is even sold in supplement form and is a common ingredient in many commercial weight loss supplements. One study showed that eating 1 gram of red chilli pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers (4. However, there was no effect in people who were accustomed to eating spicy food, indicating that some sort of tolerance can build up. Fruit. Most health experts agree that fruit is healthy. Numerous population studies have shown that people who eat the most fruit (and vegetables) tend to be healthier than people who don’t (4. Of course. Plus, the fiber helps prevent the sugar from being released too quickly into the bloodstream. The only people who may want to avoid or minimize fruit are those who are on a very low- carb, ketogenic diet, or have some sort of intolerance to fructose. For the rest of us, fruits can be an effective (and delicious) addition to a weight loss diet. Grapefruit. One fruit that deserves to be highlighted is grapefruit, because its effects on weight control have been studied directly. In a study of 9. 1 obese individuals, eating half a fresh grapefruit before meals caused weight loss of 3. The grapefruit group also had reductions in insulin resistance, a metabolic abnormality that is implicated in various chronic diseases. So. Chia Seeds. Chia seeds are among the most nutritious foods on the planet. They do contain 1. This makes chia seeds a low- carb friendly food, and one of the best sources of fiber in the world (4. Because of all the fiber, chia seeds can absorb up to 1. Although some studies have shown that chia seeds can help reduce appetite, they have not found a statistically significant effect on weight loss (4. However, given their nutrient composition, it makes sense that chia seeds could be a useful part of a weight loss diet. Coconut Oil. Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called Medium Chain Triglycerides (MCTs). These fatty acids have been shown to boost satiety compared to other fats, as well as increase the amount of calories burned (4. There are also two studies, one in women and the other in men, showing that coconut oil led to reduced amounts of belly fat (5. Of course. Full- fat Yoghurt. Another excellent dairy food is yoghurt. Yoghurt contains probiotic bacteria that can improve the function of your gut. Having a healthy gut may potentially help protect against inflammation and leptin resistance, which is the main hormonal driver of obesity. Just make sure to choose full- fat yoghurt. Pounds and Inches Away . Simeons formulated a diet about 5. Europe. Celebrities and socialites would . Their secret method remained unknown to the general public until 2. The Weight Loss Cure . Now Pounds and Inches Away brings those same great results to YOU! Founded in 2. 00. Linda Prinster, author of several books on the subject, Pounds and Inches Away has supported thousands of people in all walks of life to successfully lose weight and move on to living a healthy lifestyle! Learn More. At Pounds and Inches Away, our mission is to provide the most effective, permanent weight loss program to both men and women, in particular, those who have given up hope in their journey to permanently lose weight. Learn all about what makes the Pounds and Inches Away Program so successful. Get Started. The Pounds and Inches Away program can help you lose weight, reshape your body and improve your overall health and well being. Read About the Pounds and Inches Away plan now to find out how it works and download Dr. Simeons' Manuscript to find out why it works. Call or email us today! How to Lose Weight - Diet Doctor. Do you have trouble losing weight? Or would you like to lose faster? You’ve come to the right place. The sad truth is that conventional ideas – eat less, run more – do not work long term. Counting calories, exercising for hours every day and trying to ignore your hunger? That’s needless suffering and it wastes your time and precious willpower. It’s weight loss for masochists. Eventually almost everyone gives up. That’s why we have an obesity epidemic. Fortunately there’s a better way. Get ready for effortless weight loss. The bottom line? Your weight is hormonally regulated. All that’s necessary is reducing your fat- storing hormone, insulin, and you’ll effortlessly lose excess weight. Below is a practical step- by- step guide to do exactly that. Top 1. 8 Weight- Loss Tips. Are you ready? Here we go. Start at the top of the list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the first piece of advice? Choose a low- carb diet. Eat when hungry. Eat real food. Eat only when hungry. Measure your progress wisely. Be persistent. Women: Avoid fruit. Men: Avoid beer. Avoid artificial sweeteners. Review any medications. Stress less, sleep more. Eat less of dairy products and nuts. Supplement vitamins and minerals. Use intermittent fasting. Exercise smart. Achieve optimal ketosis. Get your hormones checked. Consider weight loss pills / drugs (if desperate)Video Course. Eighteen tips too many for you? Check out this new high- quality video course with the five most important ones. Sign up for free updates and you’ll get instant access to it. Choose a Low- Carb Diet. If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 1. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight. Obviously it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i. That’s dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of “yo- yo dieting”. The main advantage of the low carb diet is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them. A 2. 01. 2 study also showed that people on a low- carb diet burned 3. According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate- intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising. Bottom line: A low- carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers. Video Course. Do you want to watch a new high- quality 1. LCHF)? And about the most important things to think about? Sign up for free updates and you’ll get instant access to it: Learn More. Do you want to know more about exactly what to eat on low carb, exactly how to do it, potential problems and solutions. Or get unlimited low- carb meal plans, shopping lists and much else with a free membership trial. Eat When Hungry. Don’t be hungry. The most common mistake when starting a low carb diet: Reducing carb intake while still being afraid of fat. Carbs and fat are the body’s two main energy sources, and it needs at least one of them. Low carb AND low fat = starvation. Avoiding both carbs and fat results in hunger, cravings and fatigue. Sooner or later people can’t stand it and give up. The solution is to eat more natural fat until you feel satisfied. For example: Butter. Full- fat cream. Olive oil. Meat (including the fat)Fatty fish. Bacon. Eggs. Coconut oil, etc. Top 1. 0 ways to eat more fat Always eat enough, so that you feel satisfied, especially in the beginning of the weight- loss process. Doing this on a low- carb diet means that the fat you eat will be burned as fuel by your body, as your levels of the fat storing hormone insulin will be lowered. You’ll become a fat- burning machine. You’ll lose excess weight without hunger. Do you still fear saturated fat? The fear of saturated fat is based on obsolete theories that have been proven incorrect by modern science. Butter is a fine food. However, feel free to eat mostly unsaturated fat (e. This could be called a Mediterranean low- carb diet and works great too. Eating when hungry also implies something else: If you’re not hungry you probably don’t need to eat yet. When on an LCHF diet you can trust your feelings of hunger and satiety again. Feel free to eat as many times per day that works best for you. Some people eat three times a day and occasionally snack in between (note that frequent snacking could mean that you’d benefit from adding fat to your meals, to increase satiety). Some people only eat once or twice a day and never snack. Whatever works for you. Just eat when you’re hungry. Read More about Why Eating When Hungry is Smarter than Counting Calories 4. Eat Only When Hungry. On a low- carb diet you should aim to eat when hungry (see tip #2 above). And if you’re not hungry? Nothing slows down weight loss more than frequently eating a lot of food that you do not need. This, in fact, is so important that it’s worth this section of it’s own. Reduce unnecessary snacking. Unnecessary snacking can be a problem on LCHF too. Some things are easy to eat just because they’re tasty and easily available. Here are three common traps to watch out for on LCHF: Dairy products such as cream and cheeses. They work well in cooking as it satisfies. The problem is if you’re munching a lot of cheese in front of the TV in the evening. Or lots of cream with dessert, when you’re actually already full and just keep eating because it tastes good. Or another common culprit: loads of heavy cream in the coffee, many times per day. Nuts. It’s very easy to eat until the nuts are gone, regardless of how full you are. A tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to more overeating. Another tip: Avoid bringing the entire bag to the couch, preferably choose a small bowl instead. I often eat all the nuts in front of me, whether I’m hungry or not. LCHF baking. Even if you’re only using almond flour and sweeteners snacking on baked goods and cookies usually provides additional eating when you’re not hungry? Don’t eat if you’re not hungry. And this goes for any meal. On a strict LCHF diet the hunger and urge to eat tends to decrease a lot, especially if you have excess weight to lose. Your body may be happily burning your fat stores, reducing the need to eat. If this happens, be happy! Don’t fight it by eating food you don’t want. Instead wait for the hunger to return before you eat again. This will save you both time and money, while speeding up your weight loss. Some people fear that they will lose control if they don’t eat every three hours, thus making them eat thousands of calories and blowing their diets completely. So they obsessively snack all the time. This obsessive snacking may be necessary on a diet high in sugar/processed carbs to control hunger cravings, but it’s usually completely unnecessary on an LCHF diet. Hunger will only slowly return and you’ll have plenty of time to prepare food or grab a snack. Summary. To lose weight quickly and sustainably: Eat when you’re hungry – but only when you’re hungry. Forget the clock and listen to your body instead. More. Learn more in these videos: 5. Measure Your Progress Wisely. Tracking successful weight loss is sometimes trickier than you’d think. Focusing only on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety and undermine your motivation for no good reason. The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi- starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss. Losing fat and gaining muscles means great progress, but you may miss this if you only measure your weight. Thus it’s smart to also track the disappearance of your belly fat, by measuring your waist circumference. Here’s how to do it: Put the measuring tape around your middle, like in the picture above, slightly above your belly button (to be exact: at the midpoint between your lowest rib and the top of your hipbone, at your side)Exhale and relax (don’t suck in your stomach)Make sure the measuring tape fits snuggly, without compressing your skin. Measure. Compare your result to these recommendations: I recommend aiming for “excellent” but it’s not always realistic. Young people can usually achieve this, but for some middle- aged or older women it may be a major victory to get all the way to “decent”. Measuring progress. I suggest measuring your waist circumference and weight before starting your weight- loss journey and then perhaps once a week or once a month. Write the results down so that you can track your progress. If you want, you can measure more areas: around the buttocks, the chest, the arms, legs, etc.
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