January Newsletter – Secret to Weight Loss

SURPRISING SECRET to WEIGHT LOSS – –

Always Eat Breakfast
If you pass up breakfast, you’re likely to eat more, not less, than if you start the day with a meal. The longer you go without eating, the hungrier you’ll get. And the hungrier you get, the more likely you are to reach for an unhealthy snack.

Eat quinoa to lose weight – –

This ancient grain is a nutritional powerhouse; chock full of protein, amino acids, phytosterols and vitamin E. We should all be eating quinoa for its nutritional profile alone! But a study published in 2011 points to its promise as a fat inhibitor. Animals supplemented with an extract made from quinoa seeds showed less body fat, decreased body weight and decreased food consumption.

Calcium and dairy

Calcium is good for your bones, but it’s also great for controlling hunger. Research shows that those with calcium deficiencies hold greater fat mass and experience less appetite control. More excitingly, studies have found that dairy sources of calcium are more effective in accelerating fat loss than other sources. Researchers think other ingredients in dairy act synergistically with calcium.

There’s more: A study done in 2010 showed that drinking fat-free milk immediately after whole-body resistance training and then one hour after the workout resulted in “greater muscle mass accretion, strength gains, fat mass loss, and a possible reduction in bone turnover in women.”

Top food sources

Dairy: Cheese (cheddar, cottage, cream, feta, Gruyère, mozzarella, Parmesan, provolone, ricotta, Swiss); milk; yogurt

Nuts and seeds: Almonds; Brazil nuts; sesame seeds

Vegetables: Bok Choy; broccoli; broccoli rabe; collard, dandelion, mustard and turnip greens; kale; spinach; watercress

Protein

This micronutrient influences everything from enzyme and hormone production to wound and tissue healing. Two of the best benefits were shared in a 2005 Arizona State University study that looked at proven strategies for successful weight loss. Researchers found that protein increased feelings of fullness as well as after-meal (calorie burn). Eating protein as compared to higher-carbohydrate meals leads to more satisfaction, less hunger and more fat burn.

Top food sources

Beans and legumes: Baby lima beans; lentils; soybeans; white beans

Dairy: Cheese (cheddar, cottage, cream, feta, Gruyère, mozzarella, Parmesan, provolone, ricotta, Swiss); milk; yogurt

Grains: Barley; whole-wheat bread and tortillas; whole-wheat couscous; oats

Nuts and seeds: Almonds; hazelnuts; peanuts; pistachios; pumpkin seeds

Meats and poultry (lean cuts): Beef; chicken; eggs; pork; turkey; veal

Fish: Anchovies; cod; crab; halibut; lobster; salmon; sardines; shrimp; tuna

Fibre

Throughout the years, various weight-loss researchers have recommended that you start a meal with a salad to stave off hunger and ensure that you don’t overeat. But why does it work, exactly? One reason is that salads are a great source of fibre: lettuce greens, carrots, tomatoes and the like all have plenty of this macronutrient. Fibre is absolutely your friend when it comes to feeling full: Its effects on increasing feelings of satiety are well-documented. But don’t worry if you’re not a fan of salad: We get plenty of fibre from other things.

Top food sources

Fruits: Avocado; blackberries; plums; raspberries; tomatoes

Nuts and seeds: Almonds; Brazil nuts; flaxseeds; pecans; pistachios; sesame seeds; sunflower seeds

Grains: Barley; whole-wheat couscous; brown rice; oats

Legumes: Beans; chickpeas; edamame; lentils; peas (dried and fresh)

Vegetables: Artichokes; broccoli; lettuce; mustard and turnip greens; radishes

H I N T – –

You need to stay away from all sugars if you want to lose weight. Even natural sugars in fruit will make you fat. Sugar is sugar plain and simple. That also includes peas, beets, carrots and corn.