6 Eating Rules For Faster Weight Loss

Reach for high-energy foods

Your body needs fuel to exercise, and the source of that fuel is food. That's why some people report feeling hungrier when they start to work out. If you're trying to lose weight, this could be counterproductive—unless you find the right balance of healthy, filling foods.

The typical American diet is loaded with refined or simple carbohydrates such as white flours, rice, and pasta, and pastries, soda, and other sugary foods and drinks. These carbs, which lack the fiber found in complex carbs (whole grains, fruits, and veggies), are metabolized by your body quickly. So while you may feel raring to go after eating them, that energy boost will soon be followed by a major energy slump, making it hard to give your all during your workouts.

In addition, if many of the foods you eat are metabolized quickly, you'll find yourself feeling hungry more often, which could mean more snacking and a higher calorie intake. To keep from eating back all the calories you've burned, stick to a diet based on these 6 science-backed components.

1. Fiber

Eat at least 20 grams of fiber per day from whole grains, fruits, and vegetables. Fiber helps keep you feeling full longer—a big benefit when you’re trying to lose weight. A study from Brigham Young University College of Health and Human Performance demonstrated that women who ate more fiber significantly lowered their risk of gaining weight. 

Each gram of fiber eaten correlated to 1/2 pound less body weight. The researchers suspect that the higher fiber intake led to a reduction in total calories over time. 

2. Calcium & Vitamin D

Strive for three servings of calcium- and vitamin D-rich foods a day. These nutrients often occur together in foods, especially dairy.

Calcium and vitamin D work together in your body, primarily to strengthen your bones. But if the latest research is any indication, both of these nutrients may flex some muscle in your weight loss success. Dairy foods are the prime source of calcium and vitamin D in the diet. In a study from Johns Hopkins Bloomberg School of Public Health, college students who came closest to meeting the three-a-day dairy requirement while eating an otherwise healthy diet weighed less, gained less, and actually lost belly fat, compared with students who consumed little or no dairy.

Moreover, vitamin D by itself may play a role in weight control. Extra body fat holds on to vitamin D so that the body can’t use it. This perceived deficiency interferes with the action of the hormone leptin, whose job is to tell your brain that you’re full. And if you can’t recognize when you’re satiated, you’re more likely to overeat.

You may also want to consider a vitamin D supplement. The latest research suggests that this nutrient may be a factor in protecting you from everything from heart disease to memory loss and even chronic pain. Evidence is mounting that we need more than the current recommended intakes, especially as we age, because older skin produces less vitamin D (and sunscreens block the body’s ability to use sunlight to produce this vitamin). That’s why the leading experts in vitamin D research are now recommending a daily supplement of 1,000 IU of vitamin D—the kind most readily used by the body. Read more about why you should drink milk here

Daily Recommended Calcium Intake:

Men and women ages 19-50: 1,000 milligrams
Men and women age 51+: 1,200 milligrams

Daily Recommended Vitamin D Intake

Men and women ages 19-50: 200 IU
Men and women ages 51-70: 400 IU
Men and women age 71+: 600 IU

3. Good fats

These include monounsaturated fatty acids and omega-3 fatty acids, found in oils, nuts, avocados, certain fish—and yes, even chocolate! Eat 3-4 servings daily.

A study published in the journal Appetite shows how these fats—besides being good for your heart—can help you feel fuller longer after meals. The study participants with a higher intake of omega-3 fatty acids (more than 1,300 milligrams a day, either from foods or from supplements) reported feeling less hungry right after their meals, as well as 2 hours later, compared with a lower omega-3 intake (less than 260 milligrams a day). Less hunger means less munching and an easier time keeping calories in check.

More specific research has been done on walnuts, a good source of monounsaturated fats. An Australian study had participants follow a healthy low-fat diet, either with walnuts or without. Both groups ate the same number of calories and lost approximately the same amount of weight at 6 months. But during the next 6 months of the year long study, the walnut-eaters continued to lose weight and body fat, while the other group stopped losing—even though they were still following the same diet.

4. Protein

Aim for three servings of lean protein (such as fish, white meat chicken and turkey, pork loin chops, and lean beef sirloin) per day. In addition to being an essential nutrient, protein helps to keep you feeling full longer, which is a big benefit when you’re trying to lose weight. In a small 2009 study, participants who ate a higher-protein breakfast were more satiated afterward (and took in fewer calories at lunch) than those who ate a low-protein breakfast(be sure to vary your protein sources and include plant ones, too).

5. Water

Studies from Stanford Prevention Research Center suggest that water helps promote weight loss in two ways. First, drinking more water—at least 4 cups per day—was linked to a 5-pound weight loss over the course of a year. According to the researchers, this amount of water increases the amount of energy or calories your body burns. Second, substituting water for sugary drinks—sodas, sports drinks, flavored drinks, and sweetened milks, coffees, and teas—resulted in even more weight loss. The exact number of pounds lost depended on how many sugary drinks were consumed in the first place, and how many were replaced with water.

Still don’t think you can give up your sodas and mochaccinos? 

Then consider this: It’s been shown that when people consume a certain amount of calories, they’re more hungry and more likely to overeat at their next meal when those calories are in liquid rather than in solid form. 

Translation: If you eat a 200-calorie snack, you’ll be more satisfied afterward and eat less later than if you drink a 200-calorie beverage. So frequently drinking calorie-dense beverages could increase both your hunger and your calorie intake throughout the day.

6. Green Tea

Sip at least 3 cups of green tea every day. Catechins, the antioxidants found in high amounts in green tea, have been shown to be helpful in promoting weight loss, specifically belly fat. If caffeine is a concern, decaf tea is an option. Some decaffeination processes, however, can lower the antioxidant content so you might want to have an extra cup or two.

In a study at the USDA Human Nutrition Research Center on Aging at Tufts University, participants who drank the equivalent of 3 cups of green tea a day lost twice as much weight as those not drinking tea. The tea-drinking group also lost significantly more belly fat than the non-tea drinkers.

If you like citrus, the news gets better. Replacing some of the tea brewing water with citrus juice, such as lemon, lime, orange, or grapefruit, allows your body to use more of the tea’s catechins. You can drink your green tea freshly brewed for a warming hot drink, or chill it after brewing for a refreshing cold drink.

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13 Reasons Why You Should Drink TEA

Put down those saucer cups and get chugging — tea is officially awesome for your health. But before loading up on Red Zinger, make sure that your “tea” is actually tea. Real tea is derived from a particular plant (Camellia sinensis) and includes only four varieties: green, black, white, and oolong. Anything else (like herbal “tea”) is an infusion of a different plant and isn’t technically tea.

But what real tea lacks in variety, it makes up for with some serious health benefits. Researchers attribute tea’s health properties to polyphenols (a type of antioxidant) and phytochemicals. Though most studies have focused on the better-known green and black teas, white and oolong also bring benefits to the table. 

Read on to find out why coffee’s little cousin rocks your health.

1. Tea can boost exercise endurance. Scientists have found that the catechins (antioxidants) in green tea extract increase the body’s ability to burn fat as fuel, which accounts for improved muscle endurance.
2. Drinking tea could help reduce the risk of heart attack. Tea might also help protect against cardiovascular and degenerative diseases.
3. The antioxidants in tea might help protect against a boatload of cancers, including breast, colon, colorectal, skin, lung, esophagus, stomach, small intestine, pancreas, liver, ovarian, prostate and oral cancers. But don’t rely solely on tea to keep a healthy body — tea is not a miracle cure, after all. While more studies than not suggest that tea has cancer-fighting benefits, the current research is mixed.
4. Tea helps fight free radicals. Tea is high in oxygen radical absorbance capacity (“ORAC” to its friends), which is a fancy way of saying that it helps destroy free radicals (which can damage DNA) in the body. While our bodies are designed to fight free radicals on their own, they’re not 100 percent effective — and since damage from these radical oxygen ninjas has been linked to cancer, heart disease and neurological degeneration, we’ll take all the help we can get.
5. Tea is hydrating to the body (even despite the caffeine).
6. Drinking tea is linked with a lower risk of Parkinson’s disease. When considered with other factors like smoking, physical activity, age and body mass index, regular tea drinking was associated with a lowered risk of Parkinson’s disease in both men and women.
7. Tea might provide protection from ultraviolet rays. We know it’s important to limit exposure to UV rays, and we all know what it’s like to feel the burn. The good news is that green tea may act as a back-up sunscreen.
8. Tea could keep waist circumference in check. In one study, participants who regularly consumed hot tea had lower waist circumference and lower BMI than non-consuming participants. Scientists speculate that regular tea drinking lowers the risk of metabolic syndrome (which increases the risk of diabetes, artery disease and stroke), although it’s important to remember that correlation does not equal causation.
9. Regular tea drinking might also counteract some of the negative effects of smoking and might even lessen the risk of lung cancer (good news, obviously, but not a justification for cigs).
10. Tea could be beneficial to people with Type 2 diabetes. Studies suggest that compounds in green tea could help diabetics better process sugars.
11. Tea can help the body recover from radiation. One study found that tea helped protect against cellular degeneration upon exposure to radiation, while another found that tea can help skin bounce back postexposure.
12. Green tea has been found to improve bone mineral density and strength.
13. Tea might be an effective agent in the prevention and treatment of neurological diseases, especially degenerative diseases (think Alzheimer’s). While many factors influence brain health, polyphenols in green tea may help maintain the parts of the brain that regulate learning and memory.

Though most research on tea is highly positive, it’s not all definitive — so keep these caveats in mind before stocking up on gallons of the stuff:

1. Keep it cool. Repeatedly drinking hot beverages may boost the risk of esophageal cancer. Give tea several minutes to cool off before sipping.
2. The studies seem convincing, but a rat does not a human make. Chemicals in tea may react differently in the lab than they do in the human body. Tannins (and the other good stuff in green tea) may not be bioavailable for humans, meaning tea might not always benefit human health to the same degree as in lab studies suggest.
3. All tea drinks are not created equal. The body’s access to the good stuff in tea might be determined by the tea variety, canning and processing, and the way it was brewed.

The takeaway: at the very least, tea should be safe to consume — just not in excessive amounts. So brew up a batch of the good stuff — hot or cold — and enjoy.

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10 Top Cancer Prevention FOODS - You NEED To Know!

Cancer prevention diet and treatment. About 35 percent of cancers are related to nutritional factors. To help prevent cancer, eat a wide variety of foods rich in nutrients that protect your body's cells from damage, such as these.

Grapefruit

Vitamin C — an antioxidant found in many fruits and vegetables such as grapefruit, oranges, bell peppers, and broccoli — helps to prevent the formation of cancer-causing nitrogen compounds. Diets high in vitamin C have been linked to a reduced risk of cancers of the stomach, colon, esophagus, bladder, breast, and cervix. These results are specific to vitamin C-rich foods, rather than supplements, which seem less reliable. So be sure to pile fruits and veggies on your plate – they're excellent for your body in so many ways!

Peanuts and peanut butter

Some research shows that eating a vitamin E–rich diet reduces the risk of stomach, colon, lung, liver, and other cancers, but, as with other antioxidants, vitamin E supplements have largely struck out. I recommend adding vitamin E–rich foods like peanuts, peanut butter, almonds, almond butter, and sunflower seeds to your diet; they'll help keep your cells' defenses strong. Spread a tablespoon of peanut butter or almond butter on a slice of whole grain toast for a filling snack packed with cancer-fighting vitamin E.

Berries

Of all the fruits and vegetables studied, berries rank among the most likely to reduce cancer risk. Every year, we learn more and more about the benefits of these nutrition powerhouse fruits. Raspberries, blueberries, and cranberries in particular have shown very promising potential to help prevent cancer. An antioxidant called pterostilbene, found in high quantities in blueberries, has cancer-fighting properties and cranberries contain a whole drugstore's worth of cancer-fighting natural chemicals. Laboratory animals fed black raspberries had a 60 percent reduction in tumors of the esophagus and an 80 percent reduction in colon tumors. Next time you want a sweet treat, skip the cookies and feast on juicy, delicious berries that can boost your health.

Sweet potatoes

Beta-carotene is a powerful antioxidant. Studies have shown that people who eat a diet high in beta-carotene — found primarily in orange vegetables and leafy greens — have a reduced risk of cancer, particularly of the lung, colon, and stomach. Among pre-menopausal women, one study found that eating a lot of vegetables that include beta-carotene, folate, vitamin C, and fiber – like sweet potatoes — reduced the risk of breast cancer by about half.

Wild salmon

Low vitamin D levels have been linked to several cancers, including colon and breast. Scientists theorize that vitamin D may help block the development of blood vessels that feed growing tumors and help stop the proliferation of cancerous and precancerous cells. To cover your bases, I recommend eating plenty of vitamin D–rich foods, such as wild salmon, and choosing vitamin D–fortified dairy products, like milk and yogurt. Because so few foods provide vitamin D, you should consider a daily multivitamin or separate supplement that provides 800 to 1,000 IUs of vitamin D3 (cholecalciferol, the most potent form).

Ground flaxseed

Omega-3 fatty acids may help prevent cancer by inhibiting cancer cell proliferation and disrupting steps that are critical to tumor growth. Omega-3 fatty acids also help reduce inflammation, which means they could theoretically reduce the possibility of cellular mutations. But even if omega-3s don't directly reduce the risk of cancer, they certainly help keep our bodies strong and healthy. For all of these reasons, I highly recommend adding omega-3–rich foods to your diet. In addition to fatty fish and shellfish, mixing ground flaxseed into yogurt and smoothies is an excellent way to include more omega-3s in your diet.

Tea

Tea contains compounds called catechins, compounds that scientists theorize may help stop the growth of cancer cells and prevent cellular mutations that contribute to cancer development. In Japan, where tea is the preferred beverage, green tea consumption has been linked to reduced risk of stomach cancer among women. In China, green tea drinkers were found to have a lower risk of developing rectal and pancreatic cancers compared with non-tea drinkers. Regular tea drinkers have also been shown to be at reduced risk for colon, breast, ovarian, prostate, and lung cancers. All types of tea — green, black, white, oolong — seem to have value as cancer preventive agents, so regularly drink tea and enjoy a variety of flavors to reap all the benefits!

Cruciferous vegetables

All plant foods — grains, fruits, and vegetables — contain small amounts of phytonutrients: naturally occurring chemical compounds that are just as important as vitamins and minerals are for maintaining health. There are thousands of known phytonutrients, many of which have demonstrated the potential to protect us against cancer. Cruciferous vegetables like broccoli,cauliflower, and cabbage contain phytonutrients known as glucosinolates, which may help inhibit the metabolism of some carcinogens and stimulate the body's production of detoxification enzymes.

Turmeric

Turmeric is the yellow-colored spice found in curry powder. Curcumin, the active ingredient in turmeric, functions as both an anti-inflammatory and an antioxidant, and it may help prevent cancer by interfering with aspects of cellular signaling. In laboratory animals, curcumin has been shown to help prevent cancer of the breast, colon, stomach, liver, and lung. Using curry powder to spice up chicken and egg dishes is an easy way to incorporate it into your diet — and it has the added bonus of adding flavor to your meals, without any calories!

Pomegranates

Pomegranates are chock full of ellagic acid — the latest phytonutrient to enter the scene (although it's been quietly hanging out in berries, nuts, and pomegranates for millennia). In laboratory and animal studies, ellagic acid has been shown to inhibit cancer cell growth and deactivate cancer-causing compounds. To take advantage of these health properties, incorporate pomegranate seeds into smoothies or use them to top off a bowl of yogurt or cereal. Other foods rich in ellagic acid include raspberries, blackberries, strawberries, walnuts, pecans, cranberries, and grapes (red, black, purple). 

Food is nature's best medicine, you are what you eat

The food you eat can help you naturally treat and cure life-threatening diseases and improve your health. Order your copy of Nick Pineault's completely revised and updated The Truth About Fat Burning Foods ebook, and learn how to avoid foods that are not healthy for you, as well as learn how to eat smartly and lose weight at the same time! 

 

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