To really cause changes to your muscles and your waistline, you should incorporate what are call “Energy Foods.” These foods are the best in their class for improving health and fitness. What isn’t absorbed from these foods, to repair muscle and other functions is burned for energy. Some of the foods on this list include: Sprouted bread, steel cut oatmeal, Kale, wild blueberries, Greek yogurt and canned sardines. For those of you who just can’t stomach the idea of consuming sardines, salmon is a close second.
Many condiments are safe to use while trying to lose body fat. For seasonings, Mrs. Dash, real lemons and limes, and the garnishes listed below are great choices. For salads, vinegar or lemon juice dressings are ideal. To cause a thermogenic effect in the body (creating heat and increasing fat burning during digestion) certain seasonings and spices should be added to as many of your daily meals as possible. Regular or spicy mustard, hot sauce, cayenne pepper, black pepper, cumin, horseradish or wasabi, chilies, chutney, garlic, ginger, onions and hot salsa are perfect to burn extra calories.
One strategy to break through weight loss plateaus
is to use the Zig Zag Method. Zig-zagging, is the process of alternating caloric intake, while maintaining the same weekly intake. For example; if your goal is 14,000 calories per week (2,000 per day), instead of consuming 2000 calories each day – you mix it up. Eat 1,600 calories for a couple of days, then 2200 calories the next few. This keeps your body guessing and wanting to continue to burn calories and progress.
Fiber is important for many many reasons. Most important, is its ability to keep things moving. This has shown to help prevent diseases such as diabetes, cancer and heart disease. The recommended daily amount is 30-35 grams per day. Unfortunately, the average American gets less that 15 grams per day. To help ensure you get enough fiber, here is a list of 5 high in fiber foods, containing 10 grams of fiber per serving:
1) 1 cup of rolled oats
2) 3 pears
3) 3 cups of steamed vegetables
4) ½ cup of mixed beans
5) 4 peaches
Benefits of Omega 3′s
Omega-3 fatty acids may help lower triglycerides and increase HDL cholesterol (the good cholesterol). It may also reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for your brain’s memory and performance (aiding in the prevention of Alzheimer’s disease). Research shows that Omega-3 fatty acids also aid in weight loss. They increase the number of fat calories burned in a single day.. Good sources of Omega-3’s are: Lake trout, mackerel, herring, albacore tuna, sardines, and salmon. Some other sources include nuts, flax seed and dietary supplements.