Monday, March 21, 2011

Weight Loss Without Being Hungry Part 3

I keep getting many questions, on on DM's or emails regarding my weightloss program. First, a few disclaimers. I am NOT a physical trainer, a dietitian, or sports nutritionist. I am simply a middle aged guy that throughout his life has worked out pretty intensely at several periods of his life.  I am also a really good right now I keep working on new recipes to bring you!! And best part...This is a NO is FREE! I am not charging anyone for this info.....FREE....So what do you have to loss but weight???

There is a lot of JUNK information being sold out there everyday, from pre-packaged food, to the last sports supplements being marketed by pro fitness models and bodybuilders. Avoid the scams, the celebrity endorsements. Don't buy into it!! Have you ever read the ingredients of some of those "prepackaged " Nutra what ever companies food??? The stuff comes shipped in boxes that dont need to be in the refrigerator....Hmmm...... a turkey hot dog that will stay in your pantry for months??? SCARY

Most of the claims to nutrition supplements are garage. I know what some of you are going to say...." I read this in a magazine...or I read it on a forum..." and I say GARAGE. Forums can sometimes be the WORSE place for information, either people are passing on rehashed information that is WRONG that they've learned from either a magazine, or "the forum expert" or worse...the forum "expert" is trying to sell his own products that everyone is hyping is the next wonder pill.

There is NO magic pills that will get you in shape. The secret??? Proper food and proper exercise, period. In my last post I have some examples of food to eat. Today I want to post about some "SUPER FOODS". I would encorage everyone that hasn't read my previous article to either scroll down the page, or if you came her from a link go here:

Super Foods:

1. Whole Eggs. Cheap & rich source of Protein: 7g/egg. The yolk contains most nutrients: half the Protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels. (Good for both men and women!)

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.

2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.

3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g Protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.

4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries,strawberries, etc. Buy fresh or frozen berries and mix with oatmeal.

5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. My favorite is Greek style plain zero fat. Eat it with berries & flax seeds.

6. Flax Seeds. Source of fiber, Protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed.

7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.

8*. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut Butter also works as long as you buy natural Peanut Butter without added salts/sugars.( My favorite is Smuckers ALL NATURAL )

*Be careful with nuts if one is trying to loss weight...small portions and limit them...I use as a topping on salads at times

9. Red Meat. Protein, vitamin b12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat beef from top round or sirloin. Use smaller portions and lean cuts of Beef and pork.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.

13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & Protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

14. Oats. Reduces cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber.

15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes.

16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.

18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.

19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.

20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
Avoid soy and soy products!!! It has been shown to increase estrogen levels, I know a lot of people looking to "get healthy" increase the amount of soy products they eat, but I say...avoid them!

Which supplements to take??? 

If you have been reading my other post you will see I am believer in to get your nutrition, but that being said there are a few products that everyone should take.

  1. Fish Oil. See notes from above
  2. A Good Multivitamin.  My preference is for a liquid, or a powder that dissolves in water to make more available. Most vitamin tablets do not get digested 
  3. A Good Protein. Whey protein or a good blend such as Muscle milks Protein plus. Great for after workouts or in between meal smack
  4. Calcium and Vitamin day. Extremly important for women to prevent bone loss.
  5. Sensoril: reduces the stress hormone Cortisol, it is a patented process of  the ashwagandha root.
  6. Nitric oxide supplement: good pre-workout to increase "pump" in muscles
That is it...not a lot of filler, not a lot of money to waste on everything the gym rats or the experts keep trying to sell you.

Sensoril.... I like to take post workout and also before bed to help me rest and it increase  our body's ability to burn fat more effectively.  I don't make a penny from these guys, but they are the lest expensive place to get vitamins: Swansom Vitamins

Good Luck...and I would LOVE to hear comment from anyone doing my program and the results you are getting!!

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