By Whitney Provost via beachbody newsletter
If you're like most people, conquering your appetite is one of the biggest challenges you face in your fitness and weight loss journey. As soon as the word "diet" crosses your lips, you may find yourself craving all the junk you know you're not supposed to eat. The secret is eating the right foods to help calm the cravings for the wrong ones. Adding these 9 easy-to-find, tasty foods to your meal plan can help you rein in your appetite before it gets out of control!
1.Oatmeal. This hot cereal is high in fiber and low on the glycemic index, which means it fills you up and takes a long time to digest. Research has shown that diets high in slow-burning carbohydrates like oatmeal suppress the hunger hormone grehlin more effectively than diets high in fat do. In fact, when you eat oatmeal for breakfast, you may find that your appetite is lower at lunchtime. Steel-cut or rolled oats digest more slowly than the "instant" variety do, so it's worth taking a few extra minutes in the morning to prepare your breakfast the old-fashioned way.
2.Apples. Not only are apples nutritious, but what sets them apart from other fruits is pectin, a soluble fiber that helps regulate blood sugar, keeps you full, and sustains your energy. One medium apple with skin contains 4 grams of fiber, which is more than you'd get in an average slice of whole wheat bread. Add an apple and some cinnamon to your morning oatmeal for an appetite-suppressing breakfast.
3.Pine nuts. These edible pine-tree seeds contain more protein than any other nut or seed, and their oil stimulates two appetite-suppressing hormones (cholecystokinin [CCK] and glucagon-like peptide-1) that tell your brain you're not hungry. Blend pine nuts with basil, garlic, and a little olive oil to make pesto, or sprinkle them on your salad or oatmeal for a delicious, nutty crunch.
4.Salad. The fiber in typical salad vegetables like lettuce, cabbage, spinach, celery, cucumbers, broccoli, and peppers is very filling and helps slow the release of glucose into your bloodstream. Studies have shown that when people start a meal with a small salad, they eat significantly fewer calories in the meal itself. Just watch out for the high-fat dressings (or worse, fat-free dressings that are high in sugar). Try having the dressing on the side and dipping your fork into it for easy portion control, or simply add a dash of balsamic vinegar or a squeeze of lemon juice for a tasty, super-low-calorie option. Bonus tip: Try to eat a vegetable at every meal to keep your appetite at bay all day long.
5.Olive oil and other unsaturated fats. Researchers at the University of California at Irvine found that unsaturated fat causes the intestines to release a compound (oleoylethanolamide) that has been shown to reduce appetite and stimulate weight loss. Some great unsaturated fat choices include avocados, olives and olive oil, almonds, salmon, walnuts, pumpkin seeds, macadamia nuts, and sesame seeds. These foods are high in calories, so enjoy them in moderation while regulating your appetite.
6.Flaxseeds. Flax is one of the best plant sources of omega-3 fatty acids. The seeds are also very high in protein and fiber, making them excellent for appetite control. Sprinkle ground flaxseeds over oatmeal, salads, or yogurt, or add them to smoothies to help stabilize your blood sugar and turn off the hunger hormones.
7.Beans. The fiber in beans increases CCK, a digestive hormone that's a natural appetite suppressant. A research study at the University of California at Davis found that men who ate a high-fiber meal containing beans had CCK levels that were two times higher than when they ate a low-fiber meal. Beans also keep your blood sugar steady, which helps stave off hunger.
8.Whey protein. New studies suggest that whey protein stimulates the hormones that increase the feeling of being full. In one study, researchers at the University of Surrey in England found that people who consumed whey protein felt fuller and more satisfied with less food. Whey also stabilizes blood sugar, and that can help control food urges. Make a drink with Beachbody's Whey Protein Powder to calm your appetite any time of the day.
9.Spicy foods. Capsaicin, the ingredient that gives peppers their heat, can also help control your raging appetite. A recent study published in Clinical Nutrition suggests that capsaicin-rich foods may help you consume fewer calories, plus they help support weight loss by suppressing your appetite and making you feel fuller. You can add hot pepper sauce to tomato juice, stir-fry some Anaheim or Serrano peppers with other vegetables, or cook up some jalapeño or poblano peppers in your omelet. Other spicy ingredients may have similar effects, so try adding spices like hot mustard and curry to your salads and meats.
Thursday, March 31, 2011
Thursday, March 24, 2011
i love mac makeup!
Published with Blogger-droid v1.6.7
Wednesday, March 23, 2011
The Best Fats to Get Lean
By Whitney Provost via Beachbody newsletter
You might think that to lose weight, you need to cut the fat out of your
meals. After all, fat is higher in calories than protein and carbs, and low-fat
diets have been popular since the Senate Nutrition Committee first recommended
them in the late 1970s. But research shows that a moderate-fat diet (with about
35 percent of calories consumed coming from fat) will help you drop pounds
permanently, feel full longer, and avoid bingeing. The trick is to eat the right
kind of fat to increase satisfaction and boost weight loss. Here's why it's
important to eat fat—and we offer five of the best fat sources to add to your
diet.
In 2008, researchers at Ben-Gurion University of the Negev in Israel found
that people who followed low-fat diets lost less weight than people who followed
low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds
over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds.
Women did especially well on the moderate-fat diet, losing an average of 13
pounds during the study.
Fat is an important element in weight loss for several reasons:
Eating more fat may also help you stick to your diet longer. In a study
conducted by Brigham and Women's Hospital in Boston, participants got either 20
percent of their calories from fat or 35 percent of their calories from fat.
After 6 months, both groups had lost weight. But after 18 months, only 20
percent of the people in the low-fat group were still following the diet,
compared with 54 percent of the people in the moderate-fat group. Likewise, the
subjects in the moderate-fat group had maintained their weight loss, while the
low-fat group participants had gained most of the weight back.
If you reach for a box of low-fat or fat-free crackers or cookies because you
want to lose weight, you may actually be sabotaging your diet. Manufacturers
frequently replace fat with sugar in packaged food items to make them taste
better. You think you're making a good decision by eating fat-free products, but
the excess sugar and refined flour can lead to fatigue, cravings, mood swings,
and weight gain caused by the overproduction of insulin—the fat-storage hormone.
As a snack, a sliced apple with some peanut butter or a salad with oil and
vinegar dressing would be a better weight loss choice. The complex carbs and
healthy fats will maintain your blood sugar levels, boost your energy, and keep
you satisfied longer.
To get lean, you need to eat the right kind of fat. Avoid saturated and trans
fats (which are found in red meat, full-fat dairy products, and many packaged
foods), and instead choose monounsaturated and polyunsaturated fats. Here are
some of the best sources of fat to help you reach your weight goal.
Certain fats might be considered necessary for health, but that's not a cue
You might think that to lose weight, you need to cut the fat out of your
meals. After all, fat is higher in calories than protein and carbs, and low-fat
diets have been popular since the Senate Nutrition Committee first recommended
them in the late 1970s. But research shows that a moderate-fat diet (with about
35 percent of calories consumed coming from fat) will help you drop pounds
permanently, feel full longer, and avoid bingeing. The trick is to eat the right
kind of fat to increase satisfaction and boost weight loss. Here's why it's
important to eat fat—and we offer five of the best fat sources to add to your
diet.
How eating fat will help you lose fat.
In 2008, researchers at Ben-Gurion University of the Negev in Israel found
that people who followed low-fat diets lost less weight than people who followed
low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds
over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds.
Women did especially well on the moderate-fat diet, losing an average of 13
pounds during the study.
Fat is an important element in weight loss for several reasons:
- Fat helps your body control blood sugar and insulin spikes after eating
carbohydrates. Better sugar metabolism means less fat storage. - Fat slows down digestion and aids nutrient absorption. You'll stay fuller
longer and get more health benefits from the food you eat. - Essential fatty acids (like omega-3s) may boost your metabolic rate and
increase fat burning. - Fat tastes good. It also provides a "mouthfeel" that is satisfying, which
can help you be happy with less food.
Eating more fat may also help you stick to your diet longer. In a study
conducted by Brigham and Women's Hospital in Boston, participants got either 20
percent of their calories from fat or 35 percent of their calories from fat.
After 6 months, both groups had lost weight. But after 18 months, only 20
percent of the people in the low-fat group were still following the diet,
compared with 54 percent of the people in the moderate-fat group. Likewise, the
subjects in the moderate-fat group had maintained their weight loss, while the
low-fat group participants had gained most of the weight back.
If you reach for a box of low-fat or fat-free crackers or cookies because you
want to lose weight, you may actually be sabotaging your diet. Manufacturers
frequently replace fat with sugar in packaged food items to make them taste
better. You think you're making a good decision by eating fat-free products, but
the excess sugar and refined flour can lead to fatigue, cravings, mood swings,
and weight gain caused by the overproduction of insulin—the fat-storage hormone.
As a snack, a sliced apple with some peanut butter or a salad with oil and
vinegar dressing would be a better weight loss choice. The complex carbs and
healthy fats will maintain your blood sugar levels, boost your energy, and keep
you satisfied longer.
What kind of fat should you eat?
To get lean, you need to eat the right kind of fat. Avoid saturated and trans
fats (which are found in red meat, full-fat dairy products, and many packaged
foods), and instead choose monounsaturated and polyunsaturated fats. Here are
some of the best sources of fat to help you reach your weight goal.
Fish. Fish like salmon, albacore tuna, herring, mackerel, and
sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree
that eating two servings of fatty fish per week is safe for people who are
worried about mercury or other toxins. (Pregnant women should consult with their
doctors about consuming fish.) If you don't like fish, a quality supplement like
Beachbody's Core
Omega-3™ will give you the benefits without the fishy taste.- Olive oil. Heart-healthy oils like
olive, canola, and peanut oil are excellent sources of fat for dieters. They
have also been shown to lower bad cholesterol and reduce the risk of heart
disease. Use them sparingly when sautéing, or drizzle them over your favorite
salad or vegetables with a little vinegar and some herbs to maximize the
absorption of nutrients. Moderation is important: You really only need about a
teaspoon of oil to get all its benefits. Using more will add significant
calories. - Avocados. Eat a spinach and carrot
salad with a little avocado, and you'll not only get a dose of good fat, but
you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists
at Ohio State University in Columbus found that more antioxidants were absorbed
when people ate a salad containing avocados than when they ate a salad without
this tasty fruit. One-quarter of an avocado will add flavor while only adding
about 75 calories. - Nuts. Almonds, walnuts, pecans, and
peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and
monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were
followed for 14 years, found that those who ate nuts regularly (about an ounce
per day) tended to weigh less than those who didn't. The protein, fat, and fiber
make nuts more filling, which helps dieters stay on track. Plus, there's a
psychological bonus to eating nuts: Because they're rich and satisfying, you
probably won't feel like you're on a diet. - Flaxseeds. Packing the triple wallop
of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to
any diet. You can grind them up and add them to oatmeal, yogurt, salads, or
vegetables, or pretty much anywhere you want a nutty crunch. They're a plant
source of omega-3 fatty acids, making them a good choice for vegetarians or the
aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of
fiber per tablespoon, which helps slow digestion and keep your blood sugar
stable.
Making room for fat.
Certain fats might be considered necessary for health, but that's not a cue
to overindulge. At 9 calories per gram, fat is a more concentrated energy source
than either protein or carbohydrates (each has 4 calories per gram). You need to
be mindful of your overall caloric intake if you want to eat more fat and lose
weight. But when you feel full and satisfied after eating the right kinds of
fat, you'll probably find it a bit easier to manage your calories.
Wednesday, March 16, 2011
Big Breakfasts for Big Results
By Joe Wilkes via beachbody newsletter
Breakfast. It seems like forever since Mom told us breakfast is the most
important meal of the day, but one study shows it's actually true—she wasn't
just nagging us. Breakfast is a key component of weight management: A study
presented at the 90th annual meeting of the Endocrine Society showed that
participants who consumed large breakfasts high in protein and carbohydrates
followed by a low-carb, low calorie diet for the rest of the day lost almost
five times as much weight as the participants who followed a low-carb,
high-protein diet throughout the day. So what's the big deal about breakfast?
And what is a big breakfast anyway? It doesn't seem like the lumberjack special
at the local diner would do much to get the pounds off, so what should
we be eating?
The study supported the idea that when we wake up in the morning, our bodies
want food. You've burned through all the fuel from the previous day, and now
your body's ready to burn anything—even muscle—to get a jump-start on the day.
And if you skip breakfast, muscle is indeed what your body will burn. Later in
the day, your brain is still in starvation mode from breakfast (or lack
thereof), so your body will store all the calories you eat as adipose tissue, or
fat, to save up for the next day when you try to starve it again. This study
also found that levels of serotonin, the chemical responsible for controlling
cravings, were much higher in the morning, which is why breakfast is the meal so
many of us are willing to skip. But if our bodies are left unfed, our serotonin
levels drop, and our bodies' craving for sweets begin to rise throughout the
day.
But before you hit McDonald's® for their 800-calorie Big
Breakfast®, or worse, their 1,150-calorie Deluxe Breakfast, or swing
by Denny's® for a 740-calorie Grand Slam® or 950-calorie
All-American Slam® with hash browns, keep in mind, these weren't the
breakfasts the study participants consumed. The big-breakfast group had a
610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk,
lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of
chocolate or candy to defray the craving for sweets. The other group's
participants consumed 1,085 calories per day as part of a high-protein, low-carb
diet; only 290 of their daily calories were consumed at breakfast. Both groups
were on their respective diets for eight months. The high-protein group lost an
average of nine pounds, but the big-breakfast group lost an average of 40
pounds. And, perhaps not surprisingly, the big-breakfast group complained less
about cravings and hunger.
The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams
of protein, and 22 grams of fat. Study reviewers attribute some of the success
of the big-breakfast group to the fact that the protein and healthy fats eaten
kept the participants full and reduced cravings. They also said that nutritional
requirements were well met and that there weren't empty calories consumed,
because the breakfasts included lots of whole grains, fruits, lean proteins, and
healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big
plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get
the job done, unless the job we're discussing is clogging your arteries.
Here are some healthy big breakfasts, similar to the ones consumed by the
study's participants.
2 large eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless
chicken breast, grilled
1 grapefruit
589 calories, 52 grams
carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams
fiber.
Breakfast. It seems like forever since Mom told us breakfast is the most
important meal of the day, but one study shows it's actually true—she wasn't
just nagging us. Breakfast is a key component of weight management: A study
presented at the 90th annual meeting of the Endocrine Society showed that
participants who consumed large breakfasts high in protein and carbohydrates
followed by a low-carb, low calorie diet for the rest of the day lost almost
five times as much weight as the participants who followed a low-carb,
high-protein diet throughout the day. So what's the big deal about breakfast?
And what is a big breakfast anyway? It doesn't seem like the lumberjack special
at the local diner would do much to get the pounds off, so what should
we be eating?
The study supported the idea that when we wake up in the morning, our bodies
want food. You've burned through all the fuel from the previous day, and now
your body's ready to burn anything—even muscle—to get a jump-start on the day.
And if you skip breakfast, muscle is indeed what your body will burn. Later in
the day, your brain is still in starvation mode from breakfast (or lack
thereof), so your body will store all the calories you eat as adipose tissue, or
fat, to save up for the next day when you try to starve it again. This study
also found that levels of serotonin, the chemical responsible for controlling
cravings, were much higher in the morning, which is why breakfast is the meal so
many of us are willing to skip. But if our bodies are left unfed, our serotonin
levels drop, and our bodies' craving for sweets begin to rise throughout the
day.
But before you hit McDonald's® for their 800-calorie Big
Breakfast®, or worse, their 1,150-calorie Deluxe Breakfast, or swing
by Denny's® for a 740-calorie Grand Slam® or 950-calorie
All-American Slam® with hash browns, keep in mind, these weren't the
breakfasts the study participants consumed. The big-breakfast group had a
610-calorie breakfast as part of a 1,240-calorie day. Breakfasts included milk,
lean meat, cheese, whole grains, a serving of healthy fat, and one ounce of
chocolate or candy to defray the craving for sweets. The other group's
participants consumed 1,085 calories per day as part of a high-protein, low-carb
diet; only 290 of their daily calories were consumed at breakfast. Both groups
were on their respective diets for eight months. The high-protein group lost an
average of nine pounds, but the big-breakfast group lost an average of 40
pounds. And, perhaps not surprisingly, the big-breakfast group complained less
about cravings and hunger.
The big-breakfast group's breakfast consisted of 58 grams of carbs, 47 grams
of protein, and 22 grams of fat. Study reviewers attribute some of the success
of the big-breakfast group to the fact that the protein and healthy fats eaten
kept the participants full and reduced cravings. They also said that nutritional
requirements were well met and that there weren't empty calories consumed,
because the breakfasts included lots of whole grains, fruits, lean proteins, and
healthy unsaturated fats. So bad news for the lumberjack-special devotees—a big
plate of greasy hash browns, bacon, and biscuits with gravy isn't going to get
the job done, unless the job we're discussing is clogging your arteries.
Here are some healthy big breakfasts, similar to the ones consumed by the
study's participants.
Chicken and the Egg
2 large eggs, scrambled
2 slices whole wheat toast
1 boneless, skinless
chicken breast, grilled
1 grapefruit
589 calories, 52 grams
carbohydrates, 48 grams protein, 19 grams fat, 5.5 grams saturated fat, 12 grams
fiber.
Monday, March 14, 2011
Eating for Great Abs
By Ben Kallen via p90x newsletter
When it comes to creating incredible abs, even the most effective workout
programs can only bring you so far. That's because you can't get a flat, hard
midsection without losing body fat. Here's how to eat your way to great abs.
And no matter how much effort you put into creating a six-pack, no one's
going to see it if it's covered by a layer of flab. (The good news? While it's
impossible to "spot-reduce," abdominal fat is often the first to go when you
start losing weight.)
If you're following the dietary guidelines of a Beachbody®
fitness program or a personalized meal
plan from TeamBeachbody.com, you'll automatically be eating the right foods
to lose fat as you get in shape. But the following seven principles can give you
an extra edge and will help ensure that the effort you're putting into your abs
will bring you the results you want.
- Get plenty of protein. Eating enough lean
protein promotes fat loss and muscle gain, the two most important elements for
developing great abs. It also helps keep you from getting hungry while you're
eating right. You don't have to gobble down 12-ounce steaks—just eat a normal
portion of lean meat, fish, low-fat dairy, or vegetarian protein with every
meal, and make sure your snacks contain some protein, too. If you still have a
hard time getting enough in your diet, a daily shake made with Whey
Protein Powder or Shakeology®
can be a perfect addition.
By the way, protein is especially important
in the morning, when a lot of people don't get as much as they should. A
protein-rich breakfast will help keep your blood sugar steady for hours,
preventing the dips that can lead to cravings later in the day. (Try some
low-fat chicken sausage, or an omelet with one whole egg and three egg whites,
along with fruit or whole-grain toast.) 
Reconsider
your carbs. Despite the popularity of low-carbohydrate diets,
the average American meal is still too high in sugar and fast-burning starches
to bring body fat down to ab-baring levels. It's time to say goodbye to
sweetened soda, ditch the Doritos®, and save the cake for your birthday. If your
fitness plan calls for a sports drink before a long cardio workout, or a carb-and-protein
recovery drink after resistance training, that's fine. But the rest of the
time, stick with foods that are on the low end of the glycemic index (refer to
GlycemicIndex.com for more information)—these foods burn more slowly so they
won't spike your blood sugar and insulin levels.- Have fun with fiber. Something about the word
"fiber" just doesn't sound appetizing. But high-fiber foods can actually be
quite delicious: fresh berries and other fruits, salads loaded with colorful
produce, your favorite steamed vegetables or vegetable soup, stews or chili made
with beans, chewy whole-grain breads and cereals . . . You get the picture.
(These foods just happen to be loaded with nutrients as well.) High-fiber foods
keep you fuller with fewer calories, and they help keep your digestive system
working at its best—a double-whammy for getting rid of belly bulge - Enjoy some yogurt. Probiotics, the healthful
bacteria found in yogurt and other fermented foods, have been proven to help
reduce belly fat. In a recent study in Finland, new mothers who took probiotic
supplements averaged smaller waist circumferences, and lower body fat in
general, than those who didn't take probiotic supplements. And while the topic
is still controversial, studies have found that eating lots of calcium-rich
dairy foods like yogurt may increase overall weight loss. - Don't forget to eat. Tempted to lower your
daily calorie count by skipping meals? Don't. Going hungry can raise your levels
of the stress-related hormone cortisol, which research has found can increase
belly fat even in otherwise thin women. And eating too infrequently can lower
your metabolism and energy levels, while increasing the chance that you'll get
too hungry and decide to chuck your meal plan entirely. If you're eating the
right foods, regular meals and snacks will keep your body fueled while you're
working toward that strong core. 
Drink more
fluids. Hydration is important when you're on a fitness plan,
but drinking plenty of water has particular benefits for your midsection. It
helps keep your stomach full so you don't overeat, and it helps flush out excess
sodium to prevent belly bloating. (Eating more potassium-rich foods, such as
tomatoes and bananas, will also help in this area.)
Plain ol' H20 can't
be beat, but you can also switch it up with flavored waters, iced tea, and
anything else you like to drink that isn't full of sweeteners. How much do you
need? The old rule of 8 glasses a day is a good start, but everyone is
different: drink more if you're exercising or it's hot out, and less if you're
running to the bathroom every 5 minutes.- . . . With two exceptions. It's time to cut
down on those mood-altering substances, coffee and alcohol. Too much caffeine
raises your cortisol levels and can impair your sleep, which can lower the
production of fitness-promoting hormones. Meanwhile, the proverbial "beer belly"
isn't just the result of extra calories—alcohol actually makes it more difficult
for your body to metabolize carbs and fat. Booze also stimulates your appetite
and lowers your inhibitions, which can lead to bingeing. The best road to flat
abs is no alcohol at all, but if you really like a drink now and then, just have
one at a time (and no more than a few a week), and stay away from higher-calorie
beers and sugary mixed drinks.
If you add these rules to your fitness plan, you're sure to see faster
improvements in your midsection. Of course, there's a bonus to eating this way:
it'll keep you healthier, too. That may not be as big an inducement as great
abs, but we're throwing it in for free.
Subscribe to:
Posts (Atom)