The Best Weight Loss Foods
Hippocrates, the Father of Medicine Focused on Energetics of Food
The best weight loss foods are the foods that are considered low glycemic in the glycemic index.
The glycemic index identifies and ranks foods according to their immediate effect on blood sugar levels also known as glucose. Their rankings are based upon how fast the food is digested.
High glycemic foods will digest quickly, causing blood sugar to rise very fast. This rise in blood sugar will signal the body to release insulin. Insulin causes the cells in your body to store glucose. If this blood sugar is not used as energy then the liver will convert it into fat. Low glycemic foods digest more slowly causing their energy to be released over a longer period of time.
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The most effective way for weight loss and to reduce body fat is by controlling your body’s insulin response. This is done through the foods you eat, the efficiency of your metabolism, your fat to muscle ratio, and your level of physical activity.
Your liver is the primary fat burning organ in your body and is strongly affected by poor eating habits. If your liver is overloaded with toxins, this can be a major obstacle for weight loss.
Eating the best weight loss foods will help clean out the liver to enable it to efficiently burn belly fat and fat below the waist.
In addition to the foods discussed below, I've put together a list of fat burning foods that I consume daily to increase my metabolism, flush my liver, improve my health and in turn help me to burn fat more efficiently.
There are benefits of eating high glycemic foods. For example, the athlete competing in several events would benefit from eating high glycemic foods to replenish energy and to have a greater staying power. However, someone sitting behind a desk all day is guaranteed to gain weight by eating these types of foods.
It's important to note that a high glycemic food can be neutralized by eating it with a low glycemic food. For example, you will not cause your blood sugar to rise if you eat lean protein with a ripe banana.
When choosing foods for weight loss, it's not only important to eat low glycemic foods, it is also important to eat the proper proportions of protein, fat, and carbohydrates. The latest research shows that 30% lean proteins, 40% low glycemic carbohydrates, and 30% acceptable fats work best for weight loss, burning fat and increasing your metabolism.
You need to ignore the myths about weight loss, such as carbohydrates are fattening. The key is to stick with low glycemic, complex carbohydrates.
If you do not eat a sufficient amount of carbohydrates daily, your body has to get its supply of energy from somewhere. Your body will begin breaking down its own muscle to synthesize glucose to supply its vital organs.
So, the weight you are losing on a low carbohydrate diet is muscle, not fat. Your body cannot break down fat to synthesize glucose.
Some examples of low glycemic weight loss foods include whole-grain cereals and 100% whole grain breads. Vegetables such as broccoli, cabbage, and kale. Fruits include apples, berries and peaches.
Best weight loss foods also include herbs, spices, and seasonings. Some examples are anise, cayenne, cinnamon, cloves, coriander, cumin, and dill.
Most proteins, such as lean beef, lamb, seafood, poultry, and turkey are low glycemic foods. The exception to these would be if they were fried. Other low glycemic proteins would include soybeans, legumes, nuts, eggs, and low-fat dairy products.
You can still gain weight even with the best weight loss foods. If you do not take in to account the calories to lose weight and the amount of exercise necessary to maintain your weight, then even the best weight loss foods can jeopardize your weight loss goals.
Typically women will store fat below the waist in the hip and buttocks areas. Men typically carry their fat around their belly. Unfortunately for women, fat is easier to burn in the abdominal area.
That doesn't mean that women need to be discouraged. With proper diet and exercise those areas below the waist can be attacked with success. Men need to learn how to lose belly fat, because carrying excess fat around these organs is unhealthy and dangerous.
When a man or woman begins to put weight on in areas that are not typical for their gender, this is referred to as a reverse fat pattern. Being overweight increases your risk for health problems, but moving into a reverse fat pattern is a move toward more serious health risks.
If you find yourself suffering from a slow metabolism, gaining weight, and even moving into the reverse fat pattern, don't despair. Study after study has shown that eating healthy weight loss foods in addition to exercising properly will pay off.
Sometimes, we need a little help from nature. If you need a little kick start, then you should consider natural weight loss supplements.
Dieting is effective in causing natural weight loss however, exercise is more effective in reducing body fat and building a metabolically active body.
The more muscle you have, the more metabolically active your body will be. This goes without saying, the fatter you are, the less metabolically active your body will be. Most people think as you age, your metabolism slows down. This is a misconception.
No matter your age, you must be physically active to have an efficient metabolism. It's never too late to increase your metabolic fitness. The key is to build muscle and burn fat, with proper exercise and weight loss foods.
Studies have shown to prolong the length, health, and quality of your life it is necessary to eat weight loss foods that are low glycemic and nutrient rich. It is also important to eat the right number of calories to support your metabolism.
Our ancestor’s diets consisted of lean protein, complex carbohydrates, and fresh fruits and vegetables. Unfortunately, most produce is picked before it has ripened, so it can be shipped to grocery stores across the country. Because of this, we end up eating almost no fresh fruits and vegetables. This is another great reason to supplement your diet with whole food supplements.
To maintain physical health, the MACROnutrients - carbohydrates, proteins, and fats work together in a synergistic fashion. If you expect to be metabolically efficient and balanced you must consume all of these nutrients. Because our hunger is driven by nutrient consumption, it's also important to focus on the MICROnutrients... the vitamins and minerals that are found in certain foods.
Most diets are variations of low-fat, low-calorie, or low carbohydrates. They are all focused on the macronutrients with little regard for choosing foods based on the micronutrients (vitamins and minerals)... which really satisfy your body and your hunger.
If you really think about it, these are the foods that your body craves naturally. Low glycemic carbohydrates, proteins, and fats are loaded with nutrients. If you give your body what it craves, you're unlikely to overeat. I'm talking about unrefined, whole grains, beans, legumes, nuts, fruits and vegetables.
We all know that eating a variety of fruits and vegetables every day is important. However, every body is different. The amount of fruit and vegetables you need is based upon your age, sex, and level of physical activity.
The Centers for Disease Control and Prevention (CDC) has a website that will help you calculate the number of fruits and vegetables you need daily. You can find their site at: CDC - Fruits and Veggies Matter
When choosing fruits and vegetables it's important to eat a wide variety of colors. It has been shown by the Department of Health that increasing your intake of fruits and vegetables in a rainbow assortment of colors could decrease early deaths from cancer and coronary heart disease.
Weight loss foods that fall into the low glycemic fruit and vegetable categories include: apples, Green bananas, blueberries, cherries, orange, peach, raspberries, tomatoes, oat bran, asparagus, broccoli, cabbage, cauliflower, Kale, green pepper, red bell pepper, yellow bell pepper, lettuce, onions, spinach, radishes and zucchini.
Health promoting phytochemicals such as anthocyanins and phenolics have antioxidants and anti-aging benefits, promote memory function, and lower the risk for certain types of cancers.
Fruits and vegetables in the blue or purple categories contain these types phytochemicals. Green fruits and vegetables contain varying amounts of potent phytochemicals such as lutein and indoles, which have antioxidant and other health promoting benefits such as creating stronger bones, promoting keener vision, and helping to prevent cancer. Red fruits and vegetables promote a healthy urinary tract, heart health, good memory unction, and protect against certain types of cancers.
It goes without saying that in the short term you can lose weight on almost any diet out there. But, you should ask the following questions about the diet:
• Will this diet work in the long run?
• Will you be able to keep the fat off?
• Does this diet help you lose body fat, while building muscle?
• Will you be starving yourself, which will tempt you to go off of your diet?
• Is this type of diet healthy? Will it help you lower your cholesterol and triglycerides?
Perhaps just as important as what are the best weight loss foods is what you are drinking. You absolutely must get in the habit of drinking plenty of water every day. While water is essential for almost every bodily process we go through, it is absolutely vital to fat burning and to be used in conjunction with weight loss foods.
If you do not drink a sufficient amount of water, you can forget about maximum fat burning. You can eat all the weight loss foods you want, but when you are dehydrated your body will store fat at an accelerated rate. The more you stay hydrated the greater your body’s ability to metabolize fat.
If you are interested in learning how to increase metabolism, more about the best weight loss foods, burning fat and building muscle, then take a moment to subscribe to our email newsletter series by filling out the form below. As a BONUS for subscribing, I will include a free e-Book written by my mentor Rob Poulos titled “7 Secrets Of Permanent Fat Loss and Fitness”.
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I hope you enjoyed reading about the best weight loss foods.
To your health...Russell
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