And great abs are made in the kitchen! So if we want this six pack – let’s clean up our diet a little – shall we? Oh and yup – that is me again a few years back… with a lot of work and the absolute cleanest I’ve ever eaten…. 😉
Protein – should be eaten with every meal and snack and here is why…. the body doesn’t like to let go of fat –if we don’t eat enough protein – the body will take it from our muscles. The goal while dieting is to lose fat, not muscle – protein will help prevent muscle loss as well as stabilize our blood sugar and appetite.
Good proteins include – lean meats, poultry (chicken and turkey), fish, dairy products (choose low fat or skim), eggs, nuts and seeds.
All carbs are not evil – Simple carbs absorb quickly and spike the blood sugar, and your appetite. These include foods like white rice, white bread, and white flour. You want carbs that are complex and take longer to absorb into your blood stream – this keeps the blood sugar level which helps keep your appetite in check. Complex carbs are foods like sweet potato, quinoa, brown rice, and whole grain breads.Watch Full Movie Online Streaming Online and Download
Fiber- fibrous foods help to keep you full longer on less calories which is great for weight loss. These include foods like whole wheat or unprocessed grain, kidney beans, brown rice, raw or dried fruits, oat or wheat bran, whole oats or oatmeal. As well as non-starchy vegetables steamed or raw, again, these can be consumed in nearly unlimited amounts.
Fats – ARE good for us and are necessary for brain and nerve activity, healthy cell membranes, blood vessels and more.
•Omega-3 and Omega-6 fatty acids cannot be produced by the body, and must be obtained through diet. Good sources of Omega-3 fatty acids include flaxseeds & flaxseed oil, fatty fish, soybeans, walnuts and some dark leafy greens, such as kale and spinach. The richest sources, however, are from the flaxseeds, flaxseed oil, and fatty fish – like Salmon.
•Saturated Fat -These fats are derived from animal products such as meat, dairy and eggs. These fats are solid at room temperature. Saturated fats directly raise LDL (bad) cholesterol levels.
•There are two types of unsaturated fatty acids ◦Monounsaturated – This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol.
◦Polyunsaturated – These are found in safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol.
•Trans-fats are the worst – unsaturated fat is made from vegetable oil that is turned into saturated fat in a lab, this process is called hydrogenation. Hydrogenation increases the shelf life of products – things like donuts, chips, imitation cheese, cookies, crackers, deep fried food…
•The truth about alcohol is this – the human body sees alcohol as a toxin which causes the liver to process the alcohol calories before others in an attempt to clean the blood stream. As a result, the body senses a rise in calories waiting to be processed and stores them away as fat.
•While alcohol doesn’t contain fat, it does contain 7 calories per gram. That’s more than protein and carbs, both of which contain 4 calories per gram. To get an idea of what you’re drinking, check out this brief list of common cocktails. Does your favorite drink have more calories than you thought? ◦1 can (12 oz) Beer – 135-145 calories
◦1 can (12 oz) Light Beer – 101 calories
◦1 glass (3.5 oz) Red or White Wine – 70-75 calories
◦1 shot (1.5 oz) Gin, rum, vodka or whiskey – 97 calories
◦1 glass (6 oz) Cosmopolitan – 143 calories
◦1 glass (4.5 oz.) Pina colada – 262 calories
◦1 glass (2.2 oz) Martini – 135 calories
A couple of beers can easily add more than 300 calories to your diet, the equivalent of 30 minutes of jogging for a 150-lb person. Having a few drinks after a workout may end up undoing all that hard work.
•Alcohol is a depressant. While it may relax you and help you fall asleep, it also disrupts the normal sleep cycle. Ever notice after you pass out or go to bed after a night out you wake up a few hours later and can’t fall back to sleep – ugh – been there done that.
•Alcohol can actually stimulate the appetite, at least in the short term. First your good food sense goes out the window along with your inhibitions and the junky food you’ve been thinking about is suddenly in your tummy.
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