Want to know how to fight fat? Certain kinds of foods can
actually help you achieve weight loss without feeling starved.
Having a basic understanding of the types of foods that will make
you feel full without packing on a lot of calories will allow you
to design your own "diet" without feeling like you are dieting.
Here are some tips that can help you decide what foods to eat
when you are deciding how to fight fat.
Feel Full Longer with Protein
Protein takes longer for your body to digest than other types of
food. This means you feel full longer after eating protein foods
and your body burns up more calories than it does digesting other
types of foods. You want to stick with lean sources of protein
that will give you the most nutrition and the least calories.
That would include:
Greek yogurt – Look for brands that are non-fat or low fat and be
sure to check for sugar content on the label. Instead of getting
Greek yogurt with fruit added in which tend to have more sugar,
you can get plain and add in your own fruits. You also want to
check the label to make sure the kind you buy has probiotics with
live active cultures to support your digestive system.
Lean Meat - If you eat meats stick with white meat chicken with
the skin off and fish. These are great protein sources that are
lower calorie and lower fat than other types of meat. Many types
of fish have the added benefit of omega-3 fatty acids which are
great for brain and heart health.
Eggs – Having a protein fix for breakfast instead of a carb
filled breakfast gets your day off to a good start and keeps you
feeling full longer so you don't have to snack before lunch.
There are only 75 calories in an egg and 7 grams of protein.
People concerned about cholesterol can stick with egg whites.
Milk – Drinking milk is another way to get protein and make you
fill fuller without a lot of calories. Go with skim milk to avoid
the fat of whole milk and you'll still get the added benefit of
calcium and vitamin D.
Quinoa – This grain has 8 grams of protein and 5 grams of fiber
per cup full. You also get iron, zinc, selenium and vitamin E
when choosing to add this to your meal. Be sure to get either
pre-washed or rinse it very, very thoroughly before cooking. I've
had many people try quinoa and tell me it had a bitter taste that
made them not like it. That taste is not present if the grain is
washed enough beforehand. This is also a very versatile dish that
you can add beans or veggies or really get creative with.
Beans – Beans are not only a good lean protein source, but are
also great for fiber. Fiber is another one of the things that
makes you feel fuller longer without a ton of calories. Beans are
another versatile food that can be used to create a variety of
tasty meals. Enjoy being creative or you can find hundreds of
Powdered Protein – Here's a good tip for how to fight fat with
protein for busy people on the go. Use a protein powder to make a
smoothie drink that can be a snack or even a replacement for a
meal. Powders that contain whey protein rather than soy show
better results for slimming down. Our favorite powdered protein supplement not only gives you 22 grams of protein per serving
from whey, but includes bluegreen algae, sprouts and
protein-digesting enzymes as well as the omega-3 and omega-6s and
all the other amino acids and whole food nutrition from blue
green algae. Blending this powdered drink supplement with low fat
yogurt, pure fruit juice, skim milk or your favorite green
smoothie can help you stay away from fatty foods and satisfy
hunger to combat overeating.
Speed Up Metabolism
Increasing your metabolism is another way of how to fight fat.
Some foods that can help boost your metabolism include:
Hot Peppers - Capsaicin is a chemical compound that creates a
sensation of heat from irritating nerve endings. It is mostly
found in various types of peppers and has been found to give a
boost to metabolism.
Green Tea - Green tea has catechins which can help boost
metabolism. Some studies have reported an increase in metabolism
of 4-10% when drinking two to four cups of green tea a day.
Water - Staying hydrated also helps keep your metabolism work at
its peak. Being even mildly dehydrated can slow down your
metabolism, so be sure you are drinking plenty of water.
Enzymes - For a natural and healthy way to keep your metabolism
high and your fat content low, add enzymes to your regimen
between and at meals. Enzymes help boost your metabolism. These
enzymes contain amylase, cellulase, lipase, protease,
and lactase for more efficient digestion to avoid the after-meal
energy slump. These enzymes with an extra boost
contain cayenne and other substances to increase metabolism, burn
fat, digest a broad spectrum of substances, and clean up waste in
Fill Up with Water and Fiber
Another way to feel fuller without lots of calories is to eat
foods with a lot of natural water content. These types of foods
Raw fruits and vegetables – Eating water filled raw fruits and
vegetables for an in between meal snack or with meals instead of
drinking juices gives you the satisfaction of chewing which takes
longer than drinking a glass of juice. Leaving the skins on
fruits gives you some extra fiber that helps you feel fuller too.
You know raw fruits and vegetables are some of the healthiest
foods you can eat for everything from vitamins and nutrients to
antioxidants that help fight off cellular damage. Since fruits
taste sweet they can also address your sugar cravings and help
you stay away from refined sugar sweets.
Whole Grains - Bulgar wheat such as in tabouli and oatmeal from
whole grain oats are both high in fiber which helps fill you up,
stays with you longer and are low in fat and calories. Tabouli
also has protein. Since both are cooked to absorb water they both
also make you feel fuller that way. Brown rice is another good
water absorbing grain that can fill you up without a lot of
Soup and Salad – Starting your meal off with a soup or salad is
another way to get filled up with water content foods to prevent
overeating at dinner. Both could even be the entire meal with
lots of veggies and some lean meat or beans added in. With soup,
stay with broth types instead of creamy and use oil and vinegar
dressing on your salad to keep it low calorie.
Supplement Support for Extra Exercise
When looking for how to fight fat, no matter what you are eating,
you have to balance the number of calories consumed with enough
activity to burn the calories off. According to how physically
active you are normally, you may need to increase your exercise
if you are trying to drop some pounds. If you are increasing your
exercise (and have checked with your health care provider that
this is OK for you), your body may need some extra nutritional
support before and after workouts. This box of 60 packets
gives you 30 packets of supplements to take before a workout and
30 to take after a workout – two packets a day for a month's
supply. The capsules in these packets contain ingredients such as
bluegreen algae, wheatgrass juice, cordyceps and Lion's Mane
mushrooms, bee pollen, turmeric, noni, vegetable-based
glucosamine, chondroitin, bromelain, papain, protease, lipase,
and serratiopeptidase that provide nutrient rich whole foods for
physical energy, amino acids to protect muscles from damage,
anti-inflammatory properties, support for joints and cartilage,
antioxidants, and more. Since this supplement is already measured
and packaged for you, it's easy to take with you to the gym too.
This should get you started with how to fight fat and being able
to plan a diet for yourself that will keep you feeling full, be
low in calories and that you'll enjoy. So be creative and employ
these tips to get started on your way to a healthier and slimmer