Burning Fat With Flavonoids

Nuts appear to boost one’s metabolism, such that when we eat nuts we burn more of our own fat to compensate. People who don’t eat nuts tend to burn off around 20 grams of fat a day–about 5 pats worth of butter, but those eating walnuts averaged more like 31 grams–7 or 8 pats of butter. In Fat Burning Via Arginine, I explore one theory as to why this may happen (and where arginine can be found in our diet).

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It may also be the flavonoids, phytonutrients found in nuts as well as citrus, berries, red onions, beans, green tea, grapes, and cocoa, that may boost our metabolism enough to significantly slim our waistline. Based on what kind of evidence? I showcase a study done on purple grape juice in my video Fat Burning Via Flavonoids.

Just like nuts are calorically dense yet don’t seem to cause much weight gain, Welch’s was hoping that the same would be found for their grape juice. They had people guzzle down 2 cups a day for three months. Keep in mind that Welch’s grape juice has more sugar than Coca Cola. Two cups of purple grape juice contain the equivalent of 20 spoonfuls of sugar. The control group was basically given grape Kool-Aid instead, with the same number of calories and same amount of sugar, but no detectable phytonutrients.

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At two cups a day study subjects were getting hundreds of extra calories a day. Surely after 3 months they’d gain a couple pounds. Indeed that’s what happened in the grape-flavored sugar water group—how could they not with all that extra sugar in their diet? The grape juice group, on the other hand, did not. In fact, their waist circumference shrunk significantly. Drinking grape juice appeared to burn away significantly more tummy fat. So maybe there is something to the theory put forth by the nut and green tea researchers that flavonoid phytonutrients are capable of helping the body burn fat. If true, then it’s just one more reason to eat nuts and drink green tea—not grape juice. Instead of the juice, I’d recommend eating concord grapes, the source of purple grape juice that you may be able to find at a farmer’s market near you.

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What Are The Best Fruits To Eat For Weight Loss?

Fruit sometimes gets a bad reputation in the weight loss world because it has sugar.

Fruit, however, contains many nutrients that are beneficial to your health and can also help keep you full while eating fewer calories.

I rounded up some experts to hear their thoughts on the best fruits to eat for weight loss, which you can find below.

Best Fruits For Weight Loss #1 – Strawberries

I think eating fruit in moderation is great for fat loss because it can effectively help control calorie intake while providing essential vitamins and minerals. My top 3 favorite fruits are strawberries, apples, and grapefruits. A cup of strawberries only has 50 calories and 7 grams of sugar, yet provides 3 grams of fiber. What I also love about strawberries (and all berries) is they satisfy your sweet/sugar cravings as well, and they boast a very impressive nutrient profile. An apple is only 100 calories, is easy to carry around, and makes a great pre-workout snack. After that is grapefruit because it has been shown to help control blood sugar, it really helps fill you up, and I love the taste.

– Marc Perry, CSCS, CPT

Best Fruits For Weight Loss #2 – Berries

Berries such as blueberries, blackberries, and raspberries are packed full of nutrients and are lower in sugar than other types of fruit such as mangos or bananas. That’s why berries are often lauded as great fat-burning foods. However, fruit in general can help people achieve their fat loss goals. Fruits are nutrient-dense and low calorie, and they help keep a sweet-tooth under control. The fiber in fruit helps with satiety and also slows down the digestion and absorption of fructose, the fruit sugar. With all the vitamins, minerals, and anti-oxidants they provide, fruit is a great food to incorporate into your diet.

– Kristin Rooke

Best Fruits For Weight Loss #3 – Any Fruit

Any fruit is my short answer. Fruits tend to be about 100 calories per serving, don’t spike insulin very high, tend to be high in fiber, are generally a decent source of vitamins and are filling for the amount of calories they contain. I personally like berries, such as blueberries, blackberries, raspberries, etc and organic apples, but really all the fruits have different advantages and eating an overall variety throughout the week can be beneficial.

– John Levya, CSCS, CPT

Best Fruits For Weight Loss #4 – Avocado

One fruit that may help with fat-loss are avocados. Most people who follow a restricted carbohydrate diet fail to increase their fat content high enough to keep their bodies and metabolisms operating optimally. Per fruit, avocados have about 20 grams of healthy fats which over the course of a day is relatively low. Higher fat may not only increase metabolism but also increase testosterone levels which is one of the main hormones responsible in fat loss for both men AND women.

– Stephen Bergeron, CSCS, CPT

Best Fruits For Weight Loss #5 – Grapefruit

The best fruits to eat for fat loss are the ones that will allow you to eat fewer calories than you burn. For example, although a banana is higher in sugar and calories than a handful of grapes, if eating a banana will make it less likely that you will raid the vending machine in search of a Snicker’s bar, it is a better choice. Lifestyle issues aside, my pick for best fat-burning food is grapefruit. Grapefruit’s high water content helps increase feelings of fullness while providing very few calories. In fact, it takes more energy to digest grapefruit than it contains in calories. While this does not mean someone can eat grapefruit along with anything else he or she pleases and lose weight, adding it to a well-balanced nutrition plan will certainly aid in fat loss.

– Charlie Seltzer, MD

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Seven nutrition tips for metabolism

Nutritionist Michele Chevalley Hedge reveals the foods that will have your metabolism firing. Check out her top seven nutrition tips for boosting metabolic rate.

1. Quality over quantity

Lowering your food intake can actually slow your metabolism down rather than firing it up. Instead of thinking about the quantity of food you are eating, try to focus on the quality. Make sure most of your diet consists of wholefoods.

2. Green is your colour

Reduce triglyceride levels by cutting down on refined carbohydrates and increasing your daily intake of dark green vegetables. Repair abnormally elevated levels of these fats and the body will use fat storage for energy more effectively.

3. Go pro protein

The body can develop negative feedback messages from inadequate protein in our daily diet. Consider high-protein snacks between your protein- packed meals. Opt for walnuts, almonds, peanuts, cheese and natural yoghurts.

4. A is for amino acids

Include avocado and asparagus in your meals. These vegetables are full of the amino acid L-carnitine, which plays a critical role in the metabolism of fats. Meat, peanuts and dairy are also excellent sources of L-carnitine.

5. Get your beauty sleep

It isn't called "beauty sleep" for nothing. Harvard researcher Charles Czeisler found that when restricted to four hours of sleep a night for two weeks, 18-year-olds performed more like 60-year-olds when it came to metabolising glucose.

6. Water for weight loss

Hydrate your cells. The body needs water to process calories and even mild dehydration can slow down metabolism. Adding a twist of lemon or lime will help increase alkalinity in the body, often improving uptake of water into cells.

7. Go berry mad

The anthocyanidins from berries, resveratrol from grapes, capsaicin from chilli, and catechins from green tea have a thermogenic effect. That is the ability to speed up your metabolism by the simple act of consuming them!

Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/galleries/seven+nutrition+tips+for+metabolism,20017

Healthy snacks in a hurry

Rather than reaching for the chocolate when hunger strikes, be ready with these simple and nutritious bites


1

1 apple + 1 serve low-fat cheese

2

Hard-boiled egg, sliced, 1/2 cup chopped veg (cucumbers, capsicum, red onion) + 1 tbs light mayonnaise dressing

3

Rye cracker + 2 slices tomato + 2 pieces low-fat fetta

4

1/2 cup of berries + 1 cup of low-fat yoghurt

5

1 slice wholegrain toast + 1 can sardines + 1 sliced tomato

6

3 cooked egg whites mashed, mixed with 1 chopped tomato + 1 tsp Dijon mustard

7

1 small tub low-fat natural yoghurt + 1 tbs raisins

8

1 large carrot, grated, mixed with 55g (1/2 can) tuna in spring water + 2 tbs low-fat dressing

Comment what you think, love hearing your feedback! xx



Source
http://www.bodyandsoul.com.au/nutrition/nutrition+tips/healthy+snacks+in+a+hurry,30947

How Berries Boost Your Metabolism and Banish Belly Fat

Beyond their flavour, berries have a lot to offer when it comes to weight loss. Here's how your favourite berry works to support your goals.

They boost your metabolism: Blueberries and raspberries both contain the flavonoid anthocyanin, which helps your body produce adiponectin, a hormone that's been linked tolower glucose levels, curbed cravings, and boosted metabolism.

They fight belly fat: Your favourite blueberry smoothie or batch of muffins is more than a treat for your taste buds. Research out of the University of Michigan found a diet rich in blueberries may change how your body stores and processes sugar for energy and, in turn,diminishes belly fat.

They're high in fibre: Whether they're fresh or frozen, berries are a great source of fibre, an essential nutrient that improves digestion and helps beat bloat. For the highest fibre content out there, opt for strawberries or raspberries; one cup of strawberries offers three grams, while one cup of raspberries offers a whopping eight grams.

They're low in calories: The next time you're in need of a quick sweet snack, skip out on cookies or candy, opt for berries, and start seeing results. For so much sweet and tart flavour, berries are surprisingly low in calories. One cup of blueberries weighs in at 84 calories per cup, while blackberries are 62 calories and raspberries are 64 calories per cup.

Eat your fill with these healthy berry recipes!

Have you found berries helpful in your weight loss journey? Do you find they keep you fuller for longer and satisfy your sweet tooth? You can add them to your morning oats, or even have them as a midday snack! Comment below your thoughts and questions! Have you found that berries have boosted your metabolism?

Source
http://www.popsugar.com.au/fitness/Berries-Weight-Loss-37476780