You can literally eat as much lean protein as you want and still burn fat. And one of the best sources of lean protein is turkey breast. Think of it as Thanksgiving every day- without the stuffing, gravy and pumpkin pie of course. Protein repairs and builds muscle, and lean protein should be the staple of your fat-burning diet.
Calorie-restricted diets that do not include adequate amounts of protein are dangerous, because some of the weight you lose will be muscle tissue, including heart muscle. It is easier for your body to burn muscle than fat. Muscle is also heavier than fat. Healthy weight loss promotes fat-burning, not muscle loss.
Your body does not store protein easily, and protein that your body does not use for repair and rebuilding is excreted naturally in a healthy person. Here are some good sources of lean protein:
· turkey breast
· chicken breast (without skin)
· sirloin steak
· whey (supplement found in health food stores)
- tuna (in water)
- low fat cottage cheese
- round steak
- lean ground beef
- orange roughy
Protein is ketogenic because it requires more energy to digest than other foods. Protein foods also help to slow down the absorption of glucose into the bloodstream. This in turn reduces hunger by reducing insulin levels and making it easier for the body to burn fat.
Incredible as it may seem, water is quite possibly the single mostimportant catalyst in losing weight and keeping it off. Although most o f us take it for granted, water may be the only true "magic potion" for permanent weight loss! Pure water consumption is critical to your health, and to burning fat. When you are dedicated to your weight loss program, you will need to consume more water that when you are maintaining your weight. Water keeps your cells and tissues hydrated, helps to detoxify your body, and is crucial for elimination.
And don’t worry about “water weight gain.” Here’s the secret: your body only retains water when it does not get enough water! You can retrain your body easily by drinking more water. In a very short time, your body will stop holding on to excess water, because you have retrained it to know that there is plenty more on the way. And surprisingly, this “retraini ng” happens quickly, usually indays.
Doctors refer to this as the “breakthrough” point, when your body’s optimal fluid balance is achieved. And the result?
- Endocrine-gland function improves
- Fluid retention is alleviated
- More fat is used as fuel because the liver is free to metabolize stored fat
- There is loss of hunger almost overnight
In a study published in 2003, German researchers found that drinking 500 ml (about two glasses) of water increased metabolic rate by 30% in test subjects. When you are burning fat, toxins that have been stored in fat are also released, and must be eliminated- another reason to make sure you give your body plenty of pure water.
Drink 6-8 glasses of water every day This is so important for your fat loss program, and for your health, that it bears repeating. Drink 6-8 glasses of pure water every day. But don’t increase your intake of tap water. The purest water is vital. Distilled water can actually rob your body of minerals. Artesian water from a tested source is the best alternative. Replace other drinks- especially canned soda or pop- with water instead. Adding a slice of lemon or lime for flavor, and chilling your water, can make it easier to increase your water intake.
Calcium is a weight loss wonder
Calcium is another bariatric doctors’ secret. When your calcium levels are low, a hormone called PTH (parathyroid hormone) and vitamin D both increase in your blood. High levels of PTH and vitamin D are seen during food shortage situations. This means that your body is in “starvation mode,” and will protect itself by storing more energy as fat for later use. And that’s exactly the opposite effect that we want when trying to promote fat-burning in the body.
Skipping breakfast can make you fat
If you think skipping breakfast will help you lose weight, think again! New studies show that breakfast - especially a cereal breakfast - is associated with better weight control. An ongoing study of people who have maintained weight loss of at least 30 pounds for more than a year shows that eating breakfast keeps people slimmer (National Weight Control Registry). Breakfast eaters tend to eat fewer calories, less saturated fat and cholesterol and have better overall nutritional status than breakfast skippers. And according to a study presented at the American Heart Associations annual conference, eating breakfast may reduce your risk of heart disease, diabetes, and obesity.
Researchers found that obesity and insulin resistance syndrome rates were 35 percent to 50 percent lower among people who ate breakfast every day compared to those who frequently skipped it. Researchers at UC Davis have also weighed in on the weight loss benefits of breakfast. “90% of dieters skip breakfast,” they say, “and that same 90% are often found eating more later in the day, to make up for it. In the end, skipping breakfast may sabotage weight loss efforts.” Good choices for breakfast include protein, omega-3 eggs, high fiber
whole grain cereals, and low carb, high fiber bread. Whole grain cereals work well for many, sweetened with fruit- not sugar. You can also try using fruit juice instead of milk on your cereal. As with any meal, you need to stay away from high sugar intake, and fill your breakfast menu with ketogenic foods that keep you in fat-burning mode.
Your Plate is Full But Your Food May Be Empty
A new study reported by the Health Sciences Institute in Baltimore compared nutrient values of 43 different fruits and vegetables from the 1950’s with the same fruits and vegetables we buy today. The study found new deficiencies in six out of 13 nutrients: protein, calcium, phosphorus, iron, riboflavin (vitamin B2), and vitamin C. What's even more disturbing is that we could be at a loss for lots of other nutrients -- like magnesium, zinc, vitamin B6, vitamin E and dieta ry fiber -- and not even know it because there is no data on those nutrients from the 50’s to use for comparison.
This report clearly shows that the nutritional quality of our food is declining, and that we cannot get adequate amounts of vital nutrients from diet alone. Is it any wonder that the new USDA Dietary Guidelines for 2005 now recommend 13 servings of fruits and vegetables a day? Thirteen servings! There is no choice but to supplement the increasingly nutrient-poor foods with a multi-vitamin and mineral formula, to make sure your body has the nutrients it needs to function properly.
It’s All in Your Mind
Carbohydrates are addictive. The more you eat, the more you want. And it may be all in your mind- or more precisely, your brain. Carbohydrate consumption raises the level of a brain chemical called serotonin. Serotonin is a calming chemical, and promotes feelings of well-being and satisfaction. There is a simple way to give your brain the ingredients it needs to create and maintain adequate serotonin levels without consuming large quantities of carbohydrates. The secret is a supplement called 5-HTP.
Your brain can help you lose fat
In the 1990’s, researchers at the University of Rome reported that female subjects given 5-HTP automatically decreased their caloric intake by 22%. Over 5 weeks, the women lost an average of 3.1 lbs., by taking 500 to 1000 mg of 5- HTP a day. In a second study, the Italian researchers put 14 obese women on a 1200-calorie/day diet for 6 weeks. Some were given 300 mg of 5-HTP 30 minutes before meals (a total of 900 mg per day), while the others were given placebo. Over the 6-week period, the women taking 5- HTP lost 6.8 lbs. on average, compared with 1.5 lbs. for the women on placebo and the restricted diet.
When the researchers tested the same women during a 6 -week period with the 5-HTP but no dietary restrictions , the average weight loss was 3.5 lbs. Importantly, with or without dietary restrictions, the women in this study lost substantial amounts of weight (10.3 lb total) while taking 5-HTP - 4 times as much as with placebo.
4 to 5 times the weight loss
In a third study of 20 obese women, the researchers found that 300 mg of 5-HTP, taken 30 minutes before meals, resulted in a 6-week weight loss of 7.3 lbs. on a 1200 calorie diet. Without the diet, the women had 6-week weight losses of 3.7 lbs and 0.6 lbs., respectively. The total weight losses over the 12-week period of this study were 11 lbs. with 5-HTP and 2.4 lb with placebo—a nearly 5-fold difference.
In this study, 5 -HTP also produced dramatic results in terms of the women’s feelings of ‘early satiety, ” or feeling full earlier than usual during a meal. When the women were not on the restrictive diet, 100% of those who were taking 5-HTP reported early satiety. Even when they were on the diet with 5- HTP, 90% still reported feeling full earlier in the meal. Some users of 5-HTP report mild nausea at doses of 900 mg. a day. If you experience nausea, build up to the dose over a couple of weeks and your body will adjust. The feelings of nausea will diminish and disappear. 5-HTP is available at your health food store. It is a safe and natural supplement which will help you get past carb cravings, especially before bedtime, and before meals. Everyone is a little different, and you’ll need to determine your optimal level of 5-HTP through personal experience. If you find you are still having severe cravings for the wrong foods, increase your dosage. Once the cravings are abated, you’ve found your optimal level. 5-HTP can be taken safely for serotonin maintenance indefinitely, and will help you during and after your weight loss to resist cravings for the wrong foods.
You May Need Chocolate!
There are specific phytochemicals in chocolate that are very good for you. Chocolate contains and releases chemicals that improve circulation and promote feelings of being loved. Everyone needs to be spoiled a little once in a while. And taking a little bit of something so delicious can help you avoid binging on high carbohydrate foods. But you have to be a little careful and sensible with this secret. Too much chocolate, or the wrong kind of chocolate, can take you right out of fat-burning mode.
The right kind of chocolate to treat yourself with occasionally is semisweet dark chocolate. It can help get you through those cravings for something sweet.
A serving of approximately 10 semi-sweet baking chocolate chips contains 9 grams of carbohydrate and 4 grams of fat. But used as a “medicine,” they can actually help when you need to treat yourself, or you feel like you just have to have something sweet. Here’s the trick- take 10 of these delicious dark chocolate morsels and eat them very slowly. Try not to chew them at all. Just let the sweetness dissolve in
your mouth, and savor it. Pay attention to how it makes you feel- loved and “treated” to something special. Then, put the rest of the bag away. Remember, just a tiny bit of semisweet chocolate before you have cravings is sufficient, and helpful.
The 16 Foods You Should Never Eat If You Want to Burn Fat
Here’s a simple list of foods to stay far away from if you want to burn fat:
- Ice cream
- Fried anything
- Doughnuts and pastries
- Cakes and pies
- Candy, milk chocolates and sweets made with sugar
- Sodas made with sugar
- Fruit drinks made with sugar
- Potato chips
- White bread
- Cereals with added sugar
- Nearly all fast food
- Mixed alcohol drinks
- Honey and corn syrup
But you knew that already, right?
The single biggest step you can take toward your fat-burning goal is to cut the amount of refined sugar in your diet. It’s added to so many foods and it’s often hidden, so checking your labels is a must. Did you know that a single can of Coca-Cola contains almost 10 teaspoons of sugar? The average American consumes nearly 53 teaspoons of sugar a day. Don’t be one of them. Soft drinks are now the single greatest source of refined sugar in our children’s diets. And one in five of those children are obese.
Once you cut back on the refined sugar, your body will adjust to the taste\ of sugar-free sodas. And some taste much better than others. (I think Diet Mug Root Beer tastes nearly as good as the sugar-laden sodas. Sometimes, I have to check the can to make sure I bought the “diet” and not the regular!)
Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.