1. Increase Protein Intake
Many of the popular diets that
are out in the market today recommend an increase in the intake of proteins in
our daily diet for many good reasons. For starters, incorporating more protein
in your meals will help you maintain the muscle mass you already have and
increase the rate of your metabolism.
These factors are both helpful in the fat-burning department. By now, we all know that muscle burns fat so having more of it in our bodies means losing a good amount of what we’ve got stored up as well.
A study conducted by the
American Journal of Physiology suggested that simply eating more protein can
increase your muscle mass. Yup, you heard it right, no workout no problem.
Eat more lean protein and you
build muscle in your body just like that. If that’s your goal, start
incorporating more lean proteins in your diet and spot the changes.
Eating more of the food group
also makes you burn more calories. Actually, a whopping 25 – 35 percent of the
calories you intake in the form of protein are used up as fuel by the body in
the process of digesting it.
That’s because it requires more
effort for the body to break down the protein we eat. Can you imagine that? Eat
more, weigh less.
Lastly, because the process of
digesting protein takes longer, eating it causes you to feel satisfied for much
longer hours as well. Research has shown that people who eat more of the food
group last longer without going hungry thus eating less in their day and
feeling more satisfaction in their meals as well.
Good sources are vegan protein
found in protein drink mixes, oatmeal, soy or almond milk and nut butters. Try
mixing these delicious ingredients to your preferred protein powder and you’ll
have an awesome meal alternative in hand.
2. Eat
Healthy Fats
To burn fat, you need fat! That
is the simple truth.
Nowadays, when people hear the
word fat, they immediately think yikes!!! Bad oily skin, weight gain for sure
and big, flabby body are some of the thoughts associated with the word.
But that is not exactly true.
There are good fats – the kind we need in our body to burn more of our
stored-up enemies – and bad fats – the kind we need to stay away from at all
costs if we know what’s good for us.
For a meal to be perfect, it
needs to contain at least one good fat variant. A few examples would be olive
oil, different variety of nuts, dark chocolate, coconut, chia and hemp seeds,
sunflower oil and avocado.
There are so much more sources
of good fats out there. If you’re serious about losing weight and gaining
muscle, research and come up with your own list to guide you.
Eating the right portion of
good fats on a daily basis keeps your body healthy and regulates our hunger
hormones keeping us satisfied for much longer periods. Studies have proven this
and now it’s time for you to try it out for yourselves.
Incorporate it in your
smoothie, cook with it, liven up your salad and enjoy the many benefits you
gain from having it regularly.
3. A
High-Fiber Diet
You’ve heard about the big role
fiber plays in helping you stay healthy and lose the unnecessary weight you’ve
packed on but aren’t sure what it does exactly for your body? Here’s a brief
description to help you understand better.
A recent study conducted has
found that people who increased the amount of the fiber they ate on a daily
basis lost as much weight as people who were on a low-fat eating plan. Imagine
that, not much of a change in your daily diet but big results indeed. The
nutrient can be found in fruits and vegetables and whole-grain products.
Fiber does so much to keep the
body healthy. It aides in proper digestion causing the body to get rid of
built-up waste. It is also not easily broken down by the body causing us to
feel fuller for longer periods of time. The best quality of fiber is that it
can be a good appetite suppressant.
When fiber is digested by the
body, it releases a substance called acetate which directly travels to the
brain and sends us the message to stop eating. Yup, best warning device for
munchers out there. Many doctors nowadays associate obesity in men and women
with the decrease of our daily fiber intake as individuals.
If you want to ensure that
you’re on the healthy side of the weighing scale, have more fiber.
HaveYou Tried The 21Day Flat Belly Fix System Yet?
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