Foods to Avoid for Losing Weight



Foods to Avoid and Foods to Eat More of

Foods to Avoid

Okay I’ll give you the fast answer first, then please read on for more help.
Potato chips.  Believe it or not they had to do a study to figure that out.These addicting little guys are among the biggest culprits of causing weight gain. Most definitely one of the foods to avoid!

You already know your waistline is a direct result of how much food you eat. But what kind of foods are we talking about? and can we eat more of one thing to fill up and less of something else and still be full in the belly but not full in the butt? Compare the amount of fat calories found in a bag of potato chips to a bowl of vegetables.

The New England Journal of Medicine documented foods to find the ones that would make you gain more weight.  The foods to avoid, of course.  In the study they took weight and measured participants every four years. They did that for a 20 years, so five times.  They averaged a  weight gain of 16.8 pounds at the end of the 4 years.  Whaaat?  That’s like 84 lbs in 20 years.

Foods To Avoid

These are the worst of the foods in the study that contributed to the weight gain:

  • French fries contributed to the most amount of added pounds
  • Potato chips
  • Sugar – do I really need to say it? and that includes sodas and sugary drinks
  • Processed lunch meats and hot dogs
  • Steaks, burgers and fatty red meat- always buy lean and cut off excess fat

Foods to Eat More Of

So not that these foods will cause you to lose weight, but they will fill you up and have the best nutritional values:

  • Vegetables – Eat fresh or frozen, never canned, and choose the green leafy kind. Make kale chips instead of Lays.
  • Whey Protein– The best tasting and bast for you shake is at the bottom of this page!
  • Fresh and colorful Fruits
  • Greek yogurt, and get the plain stuff add your own fruit and stevia. Also has many uses in recipes!
  • Water!

Too much time in front of the TV, too many hours at the computer or playing games and sleeping less or more than 8 hours per  can all add to additional weight gain.  You’ve heard it time and time again..eating a poor diet with no exercise leads to weight gain.
Being aware of which foods to avoid, like any soda and all processed fatty lunch meats can help put an end to weight gain. and no more chips!

Make the time, make the effort to move your body 30 minutes a day, 3 to 5 times a week and stretch! Choose nutrient dense low calorie foods and you can stay healthier longer.

This organic whey protein shake is perfect for fat burning and maintaining muscle .

This undenatured whey protein shake is  from  New Zealand grass-fed cows.
The absolute best tasting whey protein is IsaPro.
You can purchase this amazing product in natural vanilla. Add fresh fruit if you like!

undenatured whey protein isolate

 

 

 

Source:  N Engl J Med 2011; 364(25): 2392-404. Changes in Diet and Lifestyle and Long-Term Weight Gain in Women and Men.

Foods That Fill You Up | Helpful Diet Tips



Healthy Foods That Fill You Up

Foods That Fill You Up

 

High fiber foods that fill you up

If you’re looking drop some body fat it’s helpful to eat healthy foods that fill you up.  Working on losing weight can be no fun at all if your diet leaves you constantly hungry. Keeping healthy foods that fill you up around can help keep you on track on your journey without being down in the mouth. (Pardon the pun 🙂 )

Salad.
Always begin with a salad before your meal. You will eat about 12% fewer calories that way, than if you jump right into your meal.  The water and fiber in the veggies help make them foods that fill you up. Chewing your food more gives your brain time to catch up to your stomach to know it’s full. The vitamins and minerals in dark leafy greens is an extra benefit.
Tip: Salad dressing adds fat and calories, not salad !!  Have fat free, sugar-free dressing on the side, and dip salad into your dressing, don’t pour it on.

Soup.
In the same way as the salad, start your lunch or dinner with a bowl of a low sodium broth or vege soup. These soups are foods that fill you up and help keep you from double dipping into the main course..
Tip: Restaurant soups and canned/boxed  soups are typically very high in salt/sodium. Read labels! I recommend a low sodium broth type soup at home, made by Knorr.  No creamed soups!

Green veggies.
Generously add extra servings of high-fiber, low-calorie vegetables by mixing them into any meal. Piling on additional vegetables like broccoli, mushrooms, shredded carrots, and spinach can give your food some extra bulk that will make it more satisfying.
Tip: Kale is king!! Eat lots of it- organic and raw if you can and if you cook, boil or use olive oil.

High Protein Foods that fill you up

Fish.
Studies found that people who eat  fish for lunch are likely to feel full the rest of the day, and so they ate less at dinner than those  who ate red meat during the day.
Tip: Fried fish is a definite no-no!  Always bake, broil or grill fish for healthy foods that fill you up.  Remember to use fresh lemon, never tarter sauce!

Eggs.
Eggs are another terrific high protein food.  People who have eggs at  breakfast will eat fewer calories the rest of the day.
Tip: It’s the yolks that have the fat- eat 3 egg whites to every yolk. Refrain from frying and stick to a healthy cooking method, like hard-boiling or poached.

Beans.
These health-packed legumes contain both soluble and insoluble fiber as well as a significant amount of protein. This dynamic duo makes beans one of the best foods that fill you up,  also lowering your cholesterol at the same time.
Tip: Legumes are great for low glycemic diets. White beans, black beans, kidney and garbanzo beans (chic peas) as well as all other legumes are low-glycemic index choices.

Fruits that fill you up

Apples and Oranges.
Apples and oranges are the best fruit choices to make you feel fuller longer. So if you need something sweet after your meal, an apple or an orange is your best choice.


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What are Amino Acids and Why They Are Essential



What Are Amino Acids Good For?
Do we need them to survive?

what are amino acids

What are amino acids used for in the body?

What are amino acids used for?
 Amino acids are the ‘building blocks’that make up protein. Proteins are essential to life. It is protein that provides the structure for all living things. Every living organism is composed of protein.

Proteins are a necessary for every cell in your body. Next to water, protein holds the biggest amount of your body weight. Proteins make up the muscles, ligaments, tendons, nails, and hair. It is needed for the growth and healing of bone tissue.
Protein helps your body’s water level and proper pH.  Proteins give you energy.

Without a balanced diet you can become protein (and amino acid) deficient.  Your body can’t store amino acids so will break down its own muscle to get the needed amino acids.  We think we’re getting enough of aminos from our food, but most of the time we are not.  Amino acids are necessary for red and white blood cells to be rebuilt and for healthy bone marrow. Each protein in the body is tailored for a specific need.

The body uses amino acids that are broken down from the foods we eat to build the proteins it needs. So it’s the amino acids rather than protein that are the essential nutrients.
Clear as mud? 🙂

Amino acids allow vitamins and minerals to do their jobs correctly.  Without enough amino acids it can bring about  iron deficiency, autoimmune issues, allergy problems and even depression.

What are Amino Acids  versus Essential Amino Acids?

There are approximately 28 commonly known amino acids. The essential amino acids are those that the body cannot make enough of itself.   The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylaline, threinine, tryptophan, and valine .  Their best sources are meat, fish, fowl, eggs and dairy products. Cystine is essential for children. The nonessential amino acids are alanine, arginine, asparagine, aspartic acid, glutamic acid, glutamine, glycine, proline, serine and taurine.

What are amino acids and what if we are depleted?

If we become bankrupt of any of the essential amino acids, our body could not make proteins. If even one essential amino acid is missing, our body won’t work the right way.

Side effects of a body deficient in amino acids include: Low energy, slow metabolism, obesity, sleeping problems, chronic fatigue, digestive issues, hair loss or skin disease, and stress. Worse symptoms include malnutrition, and buildup of toxins in your blood. So you can see, a balanced intake of amino acids is vital!