20 Tips For Deliciously Satisfying Dietary Fat-Burning and Healthy Weight Maintenance.
1. Eat Fatty Fish As Often As Possible... Omega-3 fatty acids present in fish oil are
known to promote fat loss. Examples of oily
fish rich in Omega 3 fatty acids include:
salmon, halibut, trout, mackerel, as well as sardines, herring and anchovies. Fish-oil supplements containing Omega-3 fatty acids
are also highly beneficial.
For the impressive fat-burning results,
take 1000 mg to 2000 mg of Omega-3
fish oil supplements at each meal...
breakfast, lunch and dinner.
2. Eat Whole Grains For Your Carb Intake... When you want to consume carbohydrates,
be sure to choose slow-digesting whole grains including: brown rice, oatmeal, and whole-wheat bread to keep insulin levels low and at steady levels; The objective is to prevent insulin spikes from stopping fat burning (metabolism) and preventing increased fat storage.
A study conducted by researcher scientists at Pennsylvania State University found that men
or women following a low-calorie diet with carbohydrates originating from whole grains
lost significantly more abdominal fat than those following a low-calorie diet with carbohydrates from typically refined sources.
3. Eat Beneficial Citrus Fruits, Especially Grapefruit... A study from the Scripps Clinic (San Diego) reported that men who ate fresh grapefruit or
drank at least 8 ounces of grapefruit juice three times a day lost an average of 4 pounds in only
three months, even without changing their diet.
Grapefruit's ability to lower insulin levels,
thus limiting fat storage is highly beneficial in
the battle of the bulge. Experts suggest regularly including fresh grapefruit or pure-squeezed grapefruit juice to your dietary regimen.
4. Eggs Are Highly Beneficial... Eggs are packed with high-quality protein
and have been shown to promote muscle
strength and mass. Research shows that people consuming eggs for breakfast actually eat
fewer calories throughout the day, while
also losing significantly more body fat.
Eat eggs for breakfast daily, either scrambling
three whole eggs or three egg whites, using
olive oil instead of butter. Jazz it up with
fresh tomatoes, basil, peppers, onions, etc.
5. Only Eat Certain
Oils, Fats... Certain fats (primarily Omega-3s, Omega
6's) do not lead to fat gain and can actually help promote efficient
fat loss. Keep fat intake at 30% of total daily calories by choosing
healthy fatty fish such as salmon, sardines, cod or trout, as well as other
healthy fat sources such as olive oil, peanut butter, avocados, almonds
and walnuts. Although it appears contradictory, eating specific fat to
lose fat is one of the keys to long-term success. You can actually
improve fat loss when compared with people following a low-fat
6. Dairy and Milk Are Beneficial In The Right Amounts Too...
Dairy products are rich sources of
calcium, which can help stimulate fat loss, especially around the
crucial abdominal areas. This natural fat-reducing effect is
believedto be due to the fact that calcium regulates the hormone
calcitriol. Since calcitrol causes the body to produce fat and inhibit
fat burning, it's important to minimize its actions. When calcium
levels are adequate, calcitriol and fat production are suppressed while fat
metabolism is enhanced. Including low-fat cottage cheese, low-fat milk and
plain yogurt to your diet are deliciously satisfying ways to increase
healthy protein intake and assist fat loss.
7. High Protein Intake Also
Improves Fat Loss... A high-protein diet not only promotes
muscle growth (hypertrophy) but also enhances your desired fat loss.
Research scientists at Skidmore College found that men who regularly
followed a sensiblehigh-protein diet of legumes, fish, poultry(40% of
total daily calories from protein) for eight weeks lost more body fat than
those following a low-fat, high-carb diet. One reason nutrition
researchers believe consuming more protein works so well is because it
boosts the body's own peptide YY levels, a naturally-occurring hormone
that has the ability to decrease hunger pangs.
8. Include Collagen or Whey Protein.
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For Achieving Lean
Muscle... Consuming collagen or whey protein as a
between meal snack or as a supplement is a healthy way to enhance lean muscle
growth and boost fat loss. U.K. research scientists found that when subjects
consumed whey protein (supplement or shake) 90 minutes before eating a
buffet-style meal, they ate much less food at the buffet.
Researchers reported that this beneficial effect was due to
protein's unique ability to boost levels of the hunger diminishing
hormones known as cholecystokinin and glucagonlike peptide-1.
9. Soy Protein Is Also Beneficial
To Fighting Fat Naturally... Soy protein is also a proven fat burner. In
fact, a recent University of Alabama study found that men drinking 20
grams of soy protein daily for three months, lost a significant amount
of abdominal fat.The beneficial effect of soy is believed to be due
to it's ability to decrease hunger levels and helpkeep those "tempting"
hunger pangs in check..
10.Choose Organic Foods Whenever You Can...
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Many nutritional healthcare and dietary experts believe organic vegetables, fruit, beef, poultry and dairy are worth the extra cost.
U.K. research shows that organic milk contains nearly 70%
more omega-3 fatty acids than regular milk; A study published in the
Journal of Dairy Science found that grass-fed cows produced milk containing 500%
more conjugated linoleic acid (CLA) than cows who ate grain.It's
well-established that omega-3s and CLAcan both assist fat loss as well as
helping to gain muscle. It makes good health sense to choose organic
cheese, cottage cheese, milk, and yogurt as well as organic poultry and
grass-fed beef whenever possible.
11. Include An Apple (or more)
Apples are a satisfying, slow-digesting
carbohydrate source with naturally-occurring, protective antioxidants.
Apple-derived compounds (known as apple polyphenols) have been found to
promote muscle strength, endurance and critical fat loss around the abs.
Apple polyphenols improve the body's own ability to burn fat while
limiting fat production and storage. The boost in endurance and strength
is very beneficial as well, enabling longer and more effective physical
training with improved performance.An apple typically provides about
200 mg of apple polyphenols along with about 30 grams of energy-boosting
12. Certain Nuts Are
Satisfying... Go Nuts! Be sure to
include healthy nuts
including almonds, Brazil nuts,
macadamia nuts, and walnuts in
your regular diet. A study from
Loma Linda University, California reported that people following a low-calorie,
higher-fat diet (40% of total calories from fat) with the majority of fat
coming from almonds, lost significantly more body fat and abdominal fat
in a 24 week period than those consuming the same amount of calories, but
with more carbohydrates and less fat.
13. Green Tea Is
Especially Valuable... Epigal-locatechin gallate (EGCG) a
natural ingredient in green tea inhibits the enzyme that normally breaks
down the neuro-hormone known as norepinephrine. Norepinephrine helps keep
the metabolic rate elevated; That's why preventing its breakdown helps
burn more calories throughout the day.Drinking green tea is a
healthy way to keep properly hydrated during workouts. According to a new
study in the Journal of Nutrition, people drinking green tea while
exercising lost significantly more abdominal fat than those drinking
14. Boost EGCG
Levels with Green Tea Extract Daily...
The majority of studies demonstrating the effectiveness
of green tea for fat loss have used green tea extract. One study confirmed that
the EGCG from the extract was absorbed better than the EGCG from the
tea.Consider taking green tea extract supplements in the morning and
afternoon before meals.
15. Get Energized With Caffeine And Green Tea Beverages...
Some energy-type drinks have been shown to
boost fat loss. Recently, University of Oklahoma researchers reported that
when 60 male and female subjects consumed a diet energy drink containing 200
mg of caffeine and 250 mg of EGCG from green tea extract for 28 days, they
lost more than a pound of body fat, even without changing their diets or
exercise habits. Combined with proper daily aerobic exercise and the
dietary guidelines we're recommending for enhancing fat metabolism, the
results will be even better!
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16. Black Tea Is Beneficial
Because Of Its High Polyphenol Levels... Green, oolong, and black teas all come
from the same plant, but different processing causes black and oolong teas
to lose their green color and turn either brown or black. Oolong tea
has been shown to enhance metabolic rate due to its high level of polyphenols as
well as EGCG. Black tea is also a beneficial aid to fat loss; Researchers from
University College London found that drinking black tea regularly can reduce
levels of cortisol, a stress hormone that encourages fat storage particularly
around the midsection.
17. You Can Boost Your
Metabolic Rate By Drinking Cold Water...
Researchers in Germany have shown that
drinking about 2 glasses of cold water can temporarily boost metabolic rate
by about 30%. This beneficial effect appears to be primarily due to
an increase in norepinephrine in the body, stimulated by regular intake of
cold water. Healthcare experts often advise people to drink a large
glass of cold water upon waking in the morning, because it helps get your
metabolism shifted out of the restful "slumber" state it's been in
18. Stay Away From Diet Soda
And Artificial Sweeteners... Although artificially sweetened drinks
are calorie free, drinking too many can actually hinder fat loss.
Popular beverages such as diet soda contain chemicals and artificial sweeteners
which interfere with the brain's ability to regulate calorie intake. The result
causes a person to feel hungrier than normal, and ultimately eating more
total calories.Continued research suggests that the sweet taste of
these drinks can increase the release of insulin, which can hinder fat burning
and increase fat storage. Do your body and mind a big favor... Drink
only unsweetened beverages.
19. Add Some Avocados
To Your Diet Too... Avocados are naturally-rich with
healthier monounsaturated fat, which isn't usually stored as body fat. They
also contain a key compound called mannoheptulose, a sugar that curbs
insulin release and enhances calcium absorption. Keeping insulin low and
getting plenty of calcium is critical for encouraging fat loss.By
simply adding a quarter or a half of an avocado to salads and sandwiches,
the body's fat metabolism efficiency is greatly improved.
20. Crank Up Calorie Burning With Healthy Chili
Peppers... Hot peppers contain the active ingredient
capsaicin; This naturally-occurring chemical from peppers has been shown to
promote calorie burning at rest, as well as helping to reduce hunger and
food intake. Its effects are even more effective when combined with
caffeine. Research shows that the capsicasin and caffeine can significantly
boost fat burning during exercise. Try adding crushed red pepper,
tasty chili peppers or hot pepper sauce to meals to burn off extra
calories and fat. Botanically, most cultivated peppers today are
Capsicum annuum (most common), also "C.
frutescens" (tabasco), "C. chinense" (habanero) or
a combination of different species.
If you difficulty eating the
heat-generating peppers, consider taking a Cayenne supplement Capsule that
contains active capsaicin instead.
Following This Fat-Burning Dietary Regimen
And You'll Be Very Pleased With The
Results... Quickly and Successfully!