Sign up for personal training / sports training by emailing cardiotrek@gmail.com.
Showing posts with label 5 Slimming Foods. Show all posts
Showing posts with label 5 Slimming Foods. Show all posts

5 Fruits that help you Slim Down

5 Fruits That Will Help You Lose Weight

Guest Post by Melissa.

Editor's Note - I removed all references to the word "superfood" and replaced it with "useful food" or similar wording. I find that word to be problematic, because it tends to imply that the food is somehow special or magical. While it is true that many foods have special properties or have lots of specific nutrients or minerals, that trait of being useful in some way is pretty much universal of all vegetables, fruits, berries, nuts, etc. I also find that people have a tendency to use the word "superfood" in the same way some people use the words "new and improved", "exceptional", "hassle free", "perfectly honest", etc. As a result I have gone through the following guest post and removed any word I feel is unnecessary words designed to sell you on a product.

There is a myriad of ways to shed off your unwanted pounds and get back into shape.

Not all diets and slimming solutions, of course, are bound to work. Some might even leave you feeling hungrier and more miserable than ever.

The truth is, when it comes to weight loss, there are no shortcuts. If you really want to lose weight and keep it off, it’ll take commitment to a lifestyle change. This means eating more nutritious food, sticking with healthier food choices, and totally junking the junk food.

Moreover, to prevent further weight gain and support your weight loss goals, you’ll also need to include exercise or some form of physical activity in your plan.

When it comes to diet and weight loss, a boost in your daily fruit intake has proven beneficial as well.
Here are five fruits that you can incorporate into your daily diet to help you cut back on a few pounds.

Good Fat? Maybe, but overeating Avocados is still Fattening.
1. AVOCADO

Avocado has grown increasingly popular among the health-conscious over the years, for good reason.

Considered an useful food, avocado contains a variety of vitamins and minerals: vitamin K, folate,
vitamin C, vitamin B6, and potassium, to name a few, are all present in this fruit.

Avocado is also high in fat-- the good kind-- as it contains the same sort of fatty acids found in
olive oil, which makes it "heart friendly". This pear-shaped fruit can lower cholesterol levels,
prevent certain cancers, and protects the eyes.

Editor's Note - It is possible to become fat by eating too many avocados. Avocados have a bad rep amongst the vegan community because far too many vegans have become addicted to avocados as a source of energy/fat and end up gaining weight instead of losing any. I have known many vegan friends who ended up putting on weight because they got addicted to eating avocados every day, so be forewarned.

Compared with other fruit, avocado is loaded with fiber. Fiber helps speed up the metabolism
by burning fat and boosting your energy. This means avocado can help you feel full and satiated
longer, and thereby curbs your appetite.

Adding avocado to your diet is easy. One of the most popular recipes that requires avocado is
guacamole-- but if you don’t have the time to whip some up, you can always just mash the fruit
and spread it on your toast like butter, and you’re good to go.

2. WATERMELON

Watermelon is a fruit that you can eat while drinking it, or drink while eating it. Depending on
how you munch on it, you can even treat half of your face to an amusing wash as well.

This is because watermelon is about 92% water. This gives the fruit a refreshing feel that is
perfect for summer picnics and beach getaways.

Distantly related to cucumber, pumpkin, and squash, you can be sure that watermelon is likewise packed with nutrients such as Vitamin A, Vitamin C, beta-carotene, antioxidants, and amino acids.

A two-cup serving of watermelon has about 15-20 milligrams of lycopene, a phytonutrient
known to promote healthy reactions in the body that can prevent heart, bone, and certain
cancers.

Let your watermelon fully ripen so that you get redder flesh. That way, you can optimize its
lycopene concentration. But don’t be quick to discount the rest of the fruit. The fruit is also rich
in fiber, which helps promote bowel movement. The white part near the rind is known to have
an amino acid that promotes better blood flow and circulation.

Since this fruit is devoid of fat, a serving equivalent to a cup will have only about 40 calories.
That means you can snack freely on it without the guilt. Use watermelon to make smoothies, juice, or
add it to a bed of greens to jazz up your salads.



3. APPLES

An apple a day does keep the doctor away. Or so the saying goes. And since it is such an amazing fruit, apples also keeps the extra pounds at bay.

Like the watermelon, the apple consists mainly of water. If you eat something that is water-rich,
chances are you will feel fuller. This puts off your appetite, thus reducing your cravings.
But that’s not all. Apples are low on the calories but high in fiber. A medium-sized apple, for
instance, only has 95 calories but its fiber content is 4 grams, which accounts for about 16% of
the recommended daily fiber intake for women, and 11% for men. This means apples are good
for your metabolic rate.

The nutrients in the apple can help with blood sugar control, mental health, and Alzheimer’s
disease, and can reduce the risk of mouth, ovarian, throat, and breast cancers with daily
consumption.

There are a lot of recipes and uses for the apple. But the easiest way is just to snack on it in
between meals-- peel included, since most of the nutrients are found in the skin.



4. GRAPEFRUIT

Grapefruit is one of the more popular weight-loss fruits. With colors ranging from white, yellow,
pink, and finally to a fully ripe red, its flavor varies from sour to sweet as well. It is a highly
nutritious fruit with low-calorie content.

Eating half a grapefruit each day ensures that you get all the health benefits that come with this
useful food. Grapefruit has an enzyme that helps kick-start your metabolism. Through a physical
activity like regular exercise, this enzyme is activated and transforms your body’s stored sugar
and fat into energy.

If you have tried all means to break up with your cellulite and you still have not been able to do
so, grapefruit just might do the trick. The bromelain in the grapefruit is known to crush cellulite
build-up. Grapefruit also contains antioxidants that neutralize carcinogens and flavonoids that
lessen the risk of ischemic stroke.

Grapefruit is best enjoyed as an alternative to desserts that are bad for you. It can be added to a
salad or used in a smoothie or a juice. You can also use grapefruit as an essential oil or seed
extracts.



A mixed bowl of berries and fruit.
5. BERRIES

Completing the list of weight loss- friendly fruits is the berry family. Helping you feel fuller longer for fewer calories, berries are also an antioxidant.

Editor's Note - Okay, so technically strawberries are not really berries because they are not part of the berry family - strawberries are part of the Rose family. But oranges, lemons, grapefruit, watermelons, tomatoes and avocados are technically member's of the berry family. Go figure. So if you were paying attention that means that 4 of the 5 "fruits" listed above are actually berries.

  • Raspberries are great for improving the metabolism and reducing total body fat, especially the
  • deep-seated belly fat.
  • A handful of blueberries can help regulate the insulin level for enhanced blood sugar control.
  • Blackberries are loaded with fiber, keeping you from feeling hungry.
Aside from their weight loss properties, various types of berries also aid in enhancing brain function, effectively managing diabetes, maintaining healthy bones, lowering blood pressure, and preventing urinary tract infection.

These berries can be eaten as they are or combined with other fruit to make a healthy smoothie. One of the best ways to enjoy them is through their infusion in water.

Set your fitness journey in motion by having your fill of these amazing fruits each day. But remember to always pair your fruit intake with the right diet, regular exercise, and a healthy lifestyle.

Sources

https://www.hindawi.com/journals/jobe/2011/360257/
http://www.stylecraze.com/articles/fruits-to- eat-to- lose-weight- quickly/#gref
https://www.livescience.com/46019-watermelon- nutrition.html
https://www.medicalnewstoday.com/articles/266886.php
https://www.healthline.com/nutrition/12-proven- benefits-of- avocado
https://www.medicalnewstoday.com/articles/270406.php
https://www.healthline.com/nutrition/avocados-and- weight#section5
https://www.medicalnewstoday.com/articles/267290.php
https://www.healthline.com/nutrition/how-apples- affect-weight
https://draxe.com/grapefruit-benefits- weight-loss/
https://www.popsugar.com/fitness/Ways-Grapefruit- Can-Help- You-Lose- Weight-26331222
https://www.healthline.com/nutrition/10-benefits- of-grapefruit
http://www.shape.com/blogs/weight-loss- coach/summers-secret- weight-loss- weapon
https://www.livestrong.com/article/540540-does- eating-berries- help-you- lose-weight/


Author's Bio: Melissa is a young and energetic writer, a mom to a sweet little boy, and a fur-mom to two perfect pooches. Before becoming the Associate Content Director for projectfemale.com, she was a journalist specializing in topics related to women in politics and policy affecting women.

5 Slimming Foods for a High Protein Diet

Guest Post by Henry V.

Eating healthy foods can greatly help in losing weight painlessly. Sometimes it is just a no-brainer when it comes to picking foods that you just know are good for you. Check out the foods below and get to know the evidence.

Many people use to hold misconception with the foods and weight loss. They often starve themselves and rush to lose weight quickly. But, this is the injustice and the mistake you commit to the body.

Our body needs to be fueled up with the nutritious food items to stay healthy and fit. So, eating sufficient food and consuming certain nutrients is not only essential for the better functioning of the body but also it promotes weight loss.

In the same way, protein is one of the most beneficial nutrients in the body. It is used for repairing muscle tissue and many of the other tissues in our body that suffer wear and tear.

How can Protein help you to lose weight?

Incorporating protein-rich food items to the diet eliminates the hunger pangs and makes you feel fuller for a longer period of time. When you are satiated, there are little chances that you crave for the junk foods and intake unnecessary calories.

Protein gives energy to the body, that ultimately helps in burning calories and growing muscles. This is the reason why protein supplements are consumed by the people going the gym.

Now that we have learned the benefits of protein in losing weight, let us check 5 protein-rich foods that would be helpful for being into toned shape.

Eggs

1 or 2 eggs a day would add a good amount of protein to your diet. Apart from the protein, eggs are a good source of vitamin D, vitamin B12, vitamin B6, vitamin A, iron, zinc, magnesium, and calcium.

This is the main reason behind the title awarded to the eggs as the healthiest food.

Legumes and Beans

Consuming legumes and beans are considered to be the best substitute to that of lean chicken. This is the main reason, why these foods are considered to be the richest source of protein for the vegetarians.

A half cup of cooked beans serves 7-10 grams of protein. Therefore, beans are considered as the superfood. Apart from being high in proteins, it has several other benefits that keep brain, heart, muscles and intestines healthy.

Pan Fried Lake Trout
Fish

Be it lean chicken, salmon, turkey, cod or tuna; they are the richest source of proteins. Every 100 grams of these food items contains approx. 40-55% of the protein which is quite more. This is not it! They are a prominent source of vitamin B12, vitamin B6, omega 3 fatty acids, and iron. Moreover, it has capability make you satisfied for protracted.

For obvious reasons you should try to avoid deep fried fish covered in batter, and also avoid fish that has a high mercury content. Lake fish (freshwater trout/salmon/catfish/crab/etc) is generally safer than oceanic fish (halibut/tuna/saltwater bass/shark/etc) when it comes to mercury content.

Low-fat Dairy (Milk, Yogurt)

Yes, your favorite food items are healthy in order to maintain a fit body.

A glass of low-fat milk a day feeds sufficient amount of protein that has fewest calories and highest amount of calcium in it. Whereas the appropriate proportion of cheese and cottage cheese would fuse additional protein to the body. (Avoid cheeses that have higher fat / higher salt content.)

Consuming 4 ounces of Greek yogurt feeds 6 grams of protein and brings in oodles of nutrients and healthy bacteria. It improves the digestion process. For added flavour / nutrition toss some berries in with the yogurt too.

Whey protein powder is technically made from milk whey, so it also falls into this category. Whey is a byproduct of making cheese. In its powder form it is usually used by bodybuilders, weightlifters and athletes - but their goals are not to lose weight, it is to bulk up in muscle. As such whey protein powder is handy if that is a person's goal, but if they want to slim down they would probably be better off avoiding the whey powder completely. Thus please use a dose of discretion.

Healthy Nuts

Almonds, cashews, and pistachios are considered to be some of the healthiest nuts as they are lowest in calories. Additionally, it contains 40% of the protein among all other nutrients. Dietary fibers, magnesium, and calcium in it, proves to be the companion nutrients that helps to maintain a flat belly.

In terms of protein content almonds, pistachios and cashews also have the highest protein content (in that order). Almonds have 21 grams of protein per 100 grams, whereas pistachios have 20, and cashews 18 grams respectively.

If you don't enjoy almonds, cashews, and pistachios, not to worry. Many other nuts are also pretty healthy to eat too, even though they will have slightly higher calories.

Conclusions

As everything in excess can be harmful, it is necessary to intake sufficient quantity of protein. If taken in the correct proportion with vegetables/fruits, then it would definitely promote the weight loss and help you in keeping your body in toned shape.

Considering above slimming foods that are high in protein won't bring any side effects. This is because they are natural sources of protein.

20 Great Foods for Slimming Down this Winter

Winter is coming, but so is Xmas. Which means you will likely be eating lots of sweets during the Holiday season.

But what if you want to lose weight this Winter instead of gaining it?

Well we do have some suggestions. The following foods are good for slimming down - even during Winter! Many of the following foods are an excellent source of nutrients, contain chemicals that help your body slim down, high protein, anti-oxidants, and/or are very low on calories. The precise reasons vary for each food, but we recommend all of them. For organizational reasons we have separated the foods into different categories.

CEREALS
Hot Oatmeal

DAIRY
Coconut Milk
Greek Yogurt
Kefir

FRUITS
Guava
Pomelo
Prickly Pears (aka pear cactus)
Starfruit
Tangelo

MEAT
Liver

NUTS / SEEDS / BEANS
Chia Seeds
Cocoa Beans or Dark Chocolate
Macadamia Nuts
Sunflower Seeds

OTHER
Honey (use as a sweetener instead of sugar)
Maple Syrup
Red Wine or Red Grapes

SEAFOOD
Oysters

VEGETABLES
Shiitake Mushrooms
Watercress

5 Healthy Snacks that help you Slim Down

Are you looking for healthy but sweet snacks to satisfy your ravenous sweet tooth?

Deprivation only leads to disaster but on the other hand, who says you can't eat healthy with your snacks???

The snacks below strike the balance between indulgence, portion control, and healthy ingredients. Even better, they're very quick and easy to make!

Five Healthy but Sweet Snacks

1. Peanut Butter and Banana Sandwich

Calories - 350

Great for an energy boost. Use 2 slices of whole grain bread. Slice half a banana (or less), layer on top of 1 tbsp (or less) of natural peanut butter (natural peanut butter contains no hydrogenated oils). Sprinkle with cinnamon or dark chocolate chipits if you want to add something special to it. For people with peanut allergies you can also get almond butter.

2. Yogurt Parfait

Calories - 150

A yogurt parfait can be just as good as ice cream on a summer day. Use 1/2 cup plain non fat yogurt. Slice 1/2 apple, sprinkle raisins, walnuts and a bit of flax meal. Speaking for myself, my favourite thing to sprinkle is granola. Don't have yogurt? Try cottage cheese instead.

3. Fruity Cottage Cheese

Calories - 200

High in protein, low in fat. Makes a good light meal. 1/2 cup 1% cottage cheese, 1/2 sliced mango, raisins. *can also be substituted with yogurt! No mangoes handy? Use bananas, berries or apple slices.

4. Dried Fruit Trail Mix

Calories - 250

Great for energy, healthy fat and fiber. 1/4 cup dried fruit (apricots, strawberry, cherries), 1/4 cup almonds, and a sprinkling of raisins and shelled sunflower seeds.

5. Cereal

Calories - Approx 180 - 250 depending on brand.

A healthy cereal satisfies the craving for food, and is fortified with vitamins, and when served with skim milk adds extra protein and nutrients. My personal favourite is Kellogg's VECTOR cereal because it is chock full of vitamins.

I am also a big fan of VECTOR protein bars, which is a good quick protein snack. Both the bars and the cereal can be found at CostCo and similar bulk stores if you are looking to save a few dollars.

Five Superfoods worth Eating

So-called Superfoods are called that because they are extremely healthy for you and good for balancing your diet out so you store less fat, burn more calories, and achieve a great nutritional balance.

1. Berries

Blueberries especially are packed with antioxidants. They prevent all kinds of disease and are known for creating age-defying skin. They have high amounts of vitamin C, E and B, and a ton of minerals. Strawberries and pomegranate also rate high. Buy frozen blueberries and mix into oatmeal or mix with low fat / zero fat yogurt. Berries go well with almost everything.

My favourite? Strawberry milkshake with fresh strawberries.

2. Beans, Peas and Pulses

Low in fat, high in protein and fiber, beans, peas and pulses are incredibly healthy, versatile and make a great entree on their own or as part of your favourite pasta dish, soup or new culinary experiment. Black beans go great with burritos, chickpeas are nice spiced, and almost any bean tastes great made into a heated or cold salad with some tomato and corn.

3. Broccoli and other Green Veggies

Broccoli is particularly notable for being nutrient dense, containing vitamin C, beta-carotene, calcium, folate and vitamin K. Frozen greens are just as nutritious as their fresh counterparts. Frozen spinach is really convenient if you like spinach. No picking through the stems and spoiled pieces, just heat and cook!

4. Nuts and Seeds

Use nuts and seeds in your cooking, for snacks and even healthy baking of oatmeal cookies. Many people are wary of nuts and seeds because of the high fat content (which to be fair, is Omega-3 fat so you want that anyway), but in moderate doses, they are full of fiber, protein, Omega-3's, vitamins and minerals. Raw almonds and walnuts are proven to reduce the risk of heart disease, prevent cancer, diabetes and they give you great hair and nails! The best seeds are sunflower and pumpkin when it comes to the nutritional value.

5. Oats

Oats! The breakfast of champions! Filled with protein, fiber, Vitamin E, thiamine, copper, magnesium, potassium, zinc and many others, oats have amazing health benefits: Reduced risk of coronary heart disease, lower cholesterol, and they keep you full for a very long time! I personally like my oatmeal as a cookie with granola mixed in, but that is just me. Homemade Oatmeal Granola Bars!



BONUS SUPERFOODS!

You weren't expecting just five were you?

6. Green Tea

Although all tea have antioxidants, green tea is less processed and has more flavonoids (the antioxidants). Green tea has been reported to assist weight loss by increasing the metabolic rate. Green tea has also been shown to reduce gum disease, prevent kidney stones, and reduce the risk of stroke and cancer.

7. Tofu and Soy

Packed with protein, minerals, vitamins and omega-3 fatty acid. It's known to prevent cancer, osteoporosis, cardiovascular disease, and ease menopausal symptoms. It also makes a great dairy alternative if you are lactose intolerant.

8. Orange Veggies. Carrots, Squash and Sweet Potato

Very high in beta-carotene. These antioxidants boost cell communication and strengthen the immune system. They protect the eyes from degeneration, and ward off cancer and heart disease. They also contain a ton of useful vitamins and minerals your body needs anyway!

9. Yogurt

Plain, no fruity stuff, and with live bacteria. Just don't leave it in the sun or a hot place for a long period or it will go bad. Yogurt heals the digestive tract, lowers cholesterol, boosts the immune system, clears skin and fights osteoporosis and arthritis. It's high in vitamin B6 and B12, in addition to calcium, magnesium, zinc and potassium.

5 Slimming Fruits that help burn calories!

Chili Peppers - Goes great with pasta!

Spicy chilies increase your calorie burn thanks to an antioxidant called capsaicin. A health study from the University of California found that in the few hours following a meal containing capsaicin, calorie burn nearly doubled. The antioxidant also significantly increased fat oxidation, pushing the body to use more fat as fuel. Other studies have even found that meals flavored with capsaicin can diminish appetite. Experiment with a few different fresh premade salsas and read the ingredients carefully to get a sense of which peppers speak to you. And when in doubt, just add peppers to lots of your meals. I like chopped up pieces of pepper in my eggs.


Pears - Makes a great snack!

Apples may get all the nutritional glory, but a pear a day is a great idea too. Pears have especially high levels of a kind of fiber called pectin, which is known to help promote weight loss. Poached pears make a tasty warm dessert; raw, their creamy-gritty texture pairs nicely with cheese for a snack. I prefer them just plain and fresh!


Grapefruit - Great for breakfast!

Lots of vegans swear by grapefruit for breakfast. This citrus fruit won weight-loss fame after a study found that people who ate half a grapefruit with each meal lost 3.6 pounds, while those who drank a serving of grapefruit juice three times a day lost 3.3 pounds. Many people in the study lost more than 10 pounds without making any other changes to their diets. Grapefruit isn't for everyone, but if you enjoy them then try and buy them regularly and make them part of your healthy diet.



Tomatoes - Goes well on pizza or with spaghetti!

Fiber and a high volume of water ensure that tomatoes fill you up for few calories. They're also loaded with lycopene, and health researchers have found that the higher the level of this antioxidant in people's blood, the lower their level of heart disease and other chronic illnesses. Plus, tomatoes increase in nutritional power when cooked, so saute or roast them, make sauce, or blend up tomato soup—on a low-energy day, it's a true comfort food and goes well with pasta and many other dishes.


Artichokes - I hate these things, but they're super good for you.

When you get bored with leafy greens (and that can happen easily when you're counting calories), artichokes are a nice alternative. They make an ideal appetizer- one artichoke has just 60 calories, and all the fiber they contain will help you consume fewer calories during the rest of your meal. When you can get artichokes fresh (in the spring), they're delicious steamed; just sprinkle with salt, pepper, or a squeeze of lemon juice and eat the leaves one by one. Canned artichoke hearts come in handy when you need a simple but satisfying snack. I personally don't like the taste of them, but that is just me. Ignore me. My tastebuds are weird sometimes.

5 Foods that make you Slimmer

1. Canola Oil.

Also known as a heart-healthy cooking oil, canola oil now touts another boon: when Brazilian researchers fed rats a diet containing either canola or soybean oil for two months, the soybean-oil eaters gained nearly 20% more fat in and around the organs of the belly (also known as visceral fat) than those that chowed on the canola-oil-enriched diet. While researchers can't say exactly how much canola oil people would need to include in their diet to achieve this effect, they believe that canola oil's high omega-3 content lowers insulin levels, ultimately discouraging fat storage in the abdomen.

2. Beans.

Swapping animal proteins in your diet for vegetarian proteins is already a no-brainer to those vegans out there. Veggie proteins like beans may do more than help your heart according to a 2011 Diabetic Medicine study found that a six-month-long calorie-controlled vegetarian diet was more effective at blasting belly fat and stimulating weight loss in diabetic volunteers than a calorically equivalent non-vegetarian diet. The vegetarian diet burned more deep (visceral) abdominal fat, as well as that extra layer just under the skin (subcutaneous fat), explains lead researcher Hana Kahleov√°, M.D., of the Institute for Clinical and Experimental Medicine.

3. Low-Fat Milk or Skim Milk.

Milk (and other low-fat dairy products) already helps you build strong bones, but if you want to whittle your waistline and gain calorie-burning lean muscle you may need to up the ante. In a 2011 Journal of Nutrition study, female dieters who ate 30 percent of calories from protein, including six to seven daily servings of dairy, chiseled off more belly and total fat (and gained more lean muscle) than women who trimmed the same number of calories but ate less protein and dairy. Researchers think the whey protein in dairy, which boasts the amino acid leucine, is particularly important in stimulating the formation of new muscle proteins.

4. Whole Grains.

When researchers from Pennsylvania State University placed volunteers on a three-month weight-loss program and instructed one group to eat only whole grains for their grain servings and the other group to choose only refined grains (and avoid whole grains entirely), the whole-grain eaters melted significantly more abdominal fat. While the fiber in whole grains may deserve some of the credit, researchers note that whole grains are rich in magnesium, a mineral instrumental in regulating fat metabolism.

5. Red Peppers.

In a recent Journal of Nutrition study, Dutch researchers asked 374 men about the foods they ate most frequently. They found that those whose diets contained the most beta carotene and lycopene (phytochemicals that make carrots orange and give red peppers and tomatoes their brilliant hue) had the smallest waists and the least abdominal fat. Because beta carotene and lycopene are potent antioxidants, researchers think they may mop up the harmful compounds that promote fat storage. Peppers are also packed with vitamin C, a nutrient needed for fat burning.
Looking to sign up for archery lessons, boxing lessons, swimming lessons, ice skating lessons or personal training sessions? Start by emailing cardiotrek@gmail.com and lets talk fitness!

Subscribe by Email

Followers

Popular Posts