Top 5 Weight Loss Foods

Melon Dumbbells

If you are looking at losing some body fat, and excess weight the combination of diet and exercise works hand in hand. Here are 5 foods I would recommend including in a healthy diet and an explanation why. If you have food allegies or intolerences to any of the foods mentioned,  then do not eat them unless advised to by a professional dietician.

Almonds
Almonds are high in mono and polyunsaturated fats. Having this in your diet will help the body to reduce chloresterol. They are high in fibre and low in calories compared to other nuts. Almonds are a good source of protein, and this will help the body preserve lean tissue such as muscle, which ultimately helps burn fat.

Apples
Apples contain pectin, this is important for weight loss because it is pectin that slows down digestion of food. This will allow you to feel fuller for longer, meaning you will want to eat less often, due to this appetite suppressant. It is important to note that you must eat the whole apple including the skin to get most of the benefit. Apple juice just isn’t the same.
Apples are also a great anti-oxidant and high in vitamin C.

Chilli Peppers
Chilli contains a compound called capsaicin that will increase your body’s ability to burn fat following a meal. They are also a great source of vitamin C, and add flavour to a variety of meals.

Grapefruit
Grapefruits contain a compound that reduce the amount of fat insulin stores in the body. They are largely water and this helps suppress appetite. Eating just half a grapefruit before each meal can help you lose as much as 1lb per week even if nothing else in your diet changes.

Pumpkin
Pumpkins are very high in fibre and low in calories. This is great because it leaves you feeling full for relatively few calories. As a bonus it helps reduce wrinkles as it contain carotenoids which protects skin against aging. The seeds are anti-inflammatory and pumpkins are also high in Zinc which helps protect us against viruses. This superfood is also hign in vitamin B, beta-carotene and potassium.

 

 

Leaner Not Lighter

Nutritional Guidance

One of the most demoralising aspects of becoming healthy and fit is those times you get on the scales and nothing has changed. In fact quite often things seem to be going in the wrong direction. How is this possible? You are exercising more than ever before and your diet has undergone a massive transformation.

To make this easy to understand you first need to know that lean tissue, ie muscle is denser than adipose tissue ( Fat ). This means that muscle takes up less space than fat, so although you are now appearing leaner your body weight may be quite similar. It is a misconception that muscle weighs more than fat. The last time I checked 1kg of fat weighed the same as 1kg of muscle and that works for other weights too. You often hear this said. In actual fact what is meant by this is that the density of muscle is far greater than fat. So if you look like you are becoming leaner and this is backed up by accurate body measurements, keep doing what you are doing.

In the long term this additional lean tissue, will increase your metabolism, give you greater body strength, flexibilty, shape and tone. Never forget your heart is a muscle too, and who wouldn’t want a strong and efficient cardio vascular system.

To summarise do not throw away the scales just yet, but use them in conjunction with other ways of measuring your success.