Chia Seeds or Meal - are rich in anti-oxidants and a great source of omega 3 fatty acids and fiber as well as calcium, phosphorus, magnesium, manganese, copper, iron, niacin, and zinc.
Green Superfoods Drink Powder - is packed alkaline green plant food, powerful raw food antioxidants, probiotics and digestive enzymes.
There's no one single food that will magically make you shed the pounds, but these 20 foods all deserve a spot in your transformation diet. The latest science suggests that there's a grocery cart full of foods that have what it takes to alter your body for the better. A study out of The American Journal of Clinical Nutrition found that people who swallowed an omega-3 supplement daily and performed cardio for little more than two hours a week (surely, you can handle that!) reduced their body-fat percentage while simultaneously lowering their heart-hampering blood triglycerides and raising HDL ("good") cholesterol numbers.3 When another group with the same exercise regimen was provided omega-3-poor sunflower oil instead, they shed hardly any fat. Salmon is an excellent source of omega-3 fatty acids and is full of satiating, high-quality protein. Sure, these are four different plants, but we're grouping them together because they're all great, and you can use them all pretty much interchangeably. These types of vegetables are nutrient dense and often high in fiber, meaning they can fill you up on fewer calories and won't negatively impact blood sugar levels.
Take full advantage of these fiber-packed vegetables by including them in at least two meals each day. Blueberries possess numerous health benefits, but one you may not know about is their ability to help you uncover those abs. Pro tip: Because they contain a higher skin-to-flesh ratio, wild blueberries are especially rich in antioxidants.
Deliciously thick Greek yogurt has the added perk of being especially rich in physique-friendly protein compared to traditional yogurt. An apple a day may not only keep the doctor away—it may also keep the flab monster at arm's length. It remains to be determined how many apples a person would need to eat to witness an effect, but in the meantime, it can't hurt to work one or two into your daily fruit quota. Sprouted breads like Ezekiel have a leg up on the competition when it comes to helping you stay pumped up rather than plumped up.
Pro tip: If you have trouble eating only a reasonable portion of nuts, turn to pistachios still in their shell.
This is huge news if you're looking for places to trim your calorie intake in the hopes of trimming your waistline.
When frozen bananas are blended into protein shakes, they instantly make the drink deliciously thick and creamy, which also adds more volume to your meal and more carbs to replenish you after a tough workout. Researchers at Purdue University compared blended drinks that were identical in calories and volume, but with different viscosities.20 They found that the thicker drink did a much better job at suppressing hunger than the thinner, less viscous beverage. Oats contain a bounty of hunger-fighting soluble fiber that can help you avoid vending-machine temptation and its waistline repercussions. Resistant starch is a uniquely bulky form of fiber that takes up space in your digestive system, leading to greater feelings of fullness. Beyond increasing lean body mass, protein can also help prevent belt-stretching weight gain due to the fact that it has a higher thermic effect than carbs and fat. Protein's thermic effect can range from 20-35 percent, meaning that up to 35 percent of the calories it provides end up being burned up during digestion and processing. If you want to say sayonara to belly fat in 2016, it's important to make the fats you eat work harder for you.
A recent investigation by a group of white coats in Italy found that oleic acid, a main monounsaturated fat present in olive oil, can increase post-meal circulating levels of a hunger-fighting compound called oleoylethanolamide (OEA). You can use cheaper, more refined "light" or "pure" olive oil for cooking purposes, since it has a neutral flavor and higher smoke point, but for the purposes of salad dressings, sauces, and dips, go with the extra-virgin good stuff.
This is why chia seeds have become a popular way to create healthier puddings and drinks; they create a thickened product when mixed with the liquids in the recipes. When it comes to finding information on the BEST way to use cardio for fat loss it can be very hard to distinguish the SCIENTIFICALLY PROVEN information amongst all the 'Bro-Science' and outdated disproven information that litters the internet and social media.
In Part 1 last week we showed that FASTED cardio DOES NOT burn more fat than NON-FASTED (FED) cardio. A study last year (2014) determined that training on an empty stomach first thing in the morning achieved no greater fat loss compared to people that did the same training AFTER eating.
Most people are aware of the importance of cardiovascular health to prevent disease and illness but when it comes specifically to cardiovascular training for FAT LOSS there is a lot of different information out there. Before we start it is important to note that if you suffer from heart problems, severely high blood pressure or any other major cardiovascular issues LISS may be the only option to start with. Blood samples, VO2 MAX tests and a Dual-Energy X-ray Absorptiometry (DEXA) scan were used to accurately measure the hormonal, fitness and body composition changes over the 15 weeks. Using the original test data the calorie burn during training was able to be accurately controlled to around 800kj (191 calories) per session and food intake averaged 8400kj (2000 calories) per day.
When it comes to fat loss we MUST be in a caloric deficit meaning we consume (eat and drink) less calories (energy) than we use each day.
In this study the participants kept their food consistent with what they normally ate BEFORE the study to maintain the accuracy of being able to show the changes in the body from exercise alone.
1809 calories is far greater than the widespread belief amongst women (and some men) that 1200 calories is magic amount of food for fat loss and be healthy. A large caloric deficit (through under eating or excess exercise) may still seem tempting especially when you see so many weight loss programs, detox products and tv shows claim you can lose multiple kilograms of body fat in only one week. If you are sceptical consider that there is 9000 calories in a kg of body fat (9 calories per gram). When you do too extreme in terms of a calorie deficit (like starving yourself, cutting carbs out or doing hours and hours of exercise per day) you may get WORSE results due to the excessive stress placed on the body that actually encourages it to use less energy and store more fat to cope with those same stresses.
Simply put it is 100% true that you can burn the same number of calories DURING LISS or HIIT.
With LISS it is very much what you see is what you get and there is rarely any additional calorie burn after training. For this reason even if you burn the same calories DURING training using HIIT or LISS, the OVERALL calorie burn will always be higher with HIIT over the following 24 hour period - This means LESS time training  and more calorie burn = MORE results! The only way to stimulate fat loss again using LISS would be to increase the total exercise duration. The problem with this is at some point you just won't want to do (or won't have time for) any more cardio!
With HIIT because it is always at a HIGH intensity you are always challenging your body regardless of how much fitter or stronger you get. While HIIT will help you increase strength and power the main benefit relative to fat loss is the ability to activate fat burning enzymes and increase the oxidation of fat.
It would be wrong to state that HIIT is 100% better than LISS as there is a place for both forms of cardio both for fat loss and fitness. The right amount of HIIT you include in your training is different for every person but always consider the following points.


As a final thought it is important to note that we believe a combination of both LISS and HIIT will achieve the best results. Thanks for taking the time to read this article and make sure you come back next week for 'The BEST Cardio For Fat Loss PART 3' where we answer the question - Is there a specific cardio EXERCISE that is best for fat loss? The main benefits of taking chia seeds are they boost digestion, optimize fat and carb metabolism, plus they keep you full and hydrated which reduces appetite and cravings.
Omelets: Eggs arena€™t bad, theya€™re nutrient-dense and loaded with belly-burning protein, vitamins B6, B12, A, D, E, and K, folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids. Beans: Black beans, navy beans, refried beans, and lima beans all have 6 or more grams of fiber per A? cup.
Berries: Strawberries, raspberries and blackberries are loaded with fiber, which slows sugar absorption, and theya€™re packed with vitamins that can fight cravings.
Cinnamon: Researchers have found that cinnamon contains a type of antioxidant that increases insulin sensitivity and effectively helps to stabilize blood sugar.
Chili Peppers: Studies have shown that the active ingredient in chili peppers and powder, something called capsaicin, increases calorie-burning, stabilizes blood sugar levels which decreases fat storage, and is a potent antioxidant.
Wild Salmon: Hands-down one of the best belly-blasting foods because of its protein and high omega-3 fatty acid content.
So if your goal for the year ahead is to turn belly flab into tight abs, here's the ultimate shopping list to transform your physique into a showstopper. In a recent study out of the Journal of the International Society of Sports Nutrition, participants who were provided with a caffeine-free green tea extract experienced a 25 percent higher rate of fat oxidation during exercise than those who received a placebo.4 The supplement group also witnessed a higher drop in body-fat levels following the month-long study. Green tea is high in catechin-polyphenols (ECGC), which are partially responsible for the antipudge capacity. Higher-glycemic vegetables like potatoes, corn, and peas don't appear to have the same satiating powers. In the case of cauliflower, just drizzle pieces with olive oil, sprinkle with salt and paprika, and roast them at 400 degrees for 10-15 minutes. In fact, research shows that scooping up protein-packed Greek yogurt for a snack can bolster satiety and keep you feeling full longer than a nondairy, calorie-matched alternative.9 For maximum effect, avoid the sugary flavors, and let plain reign! Scientists in the prestigious Archives of Internal Medicine examined chocolate and exercise habits among over 1,000 subjects. The study authors surmised that flavonoid antioxidants in chocolate may alter metabolism in a way that reduces fat storage.
Rather than a candy bar (or five) per day, stick to an ounce or two of chocolate containing at least 60 percent cocoa. It turns out that nuts like pistachios contain a powerful mixture of protein, fiber, vitamins, and minerals that can keep you from turning to other higher-calorie foods with less of an impressive nutritional resume. The task of shelling the nuts will help keep portions in check by forcing you to slow down your eating. So the next time you are rustling up a burger, pasta meat sauce, taco filling, or a sloppy Joe, consider swapping out some of the beef with finely chopped and sautéed mushrooms. That's because this plant protein powder, which is often sourced from yellow split peas, contains healthy amounts of anabolic aminos, while offering an animal-friendly source of protein. A thicker drink likely stretches the stomach in a similar manner as solid food, and also won't leave your stomach as quickly as a thinner beverage would. Just slice the peeled fruit into thirds and put them in the freezer spread out on a baking sheet. So instead of subsisting on a bowl of unsatisfying boxed cereal for breakfast, fill your stomach with hearty oatmeal. Once cooked, the flesh of the squash pulls apart into slightly nutty tasting, noodle-like strands, minus the excessive starchy carbohydrates and calories. But it turns out that the spud may hold a secret weapon in the battle against flab: resistant starch. In cooked starchy foods like potatoes, resistant starch is created during the cooling process. Think of the thermic effect of food as the energy cost of chewing, digesting, absorbing, transporting, and storing the food you eat. In contrast, only about 5-15 percent of the energy consumed from carbohydrates or fats are burned up to process them.
And if you have trouble keeping your hand out of the cookie jar, be sure to make olive oil a dietary fat staple. That simple ingredient results in a lower caloric intake over the following 24-hour period.25 It appears that lean individuals are more sensitive to the impacts of oleic acid than overweight people are. That's because they are plush in soluble fiber, which can swell in your stomach when mixed with liquids to create a sense of fullness to help silence a raging case of the munchies, so you become less tempted by nutritional landmines that can derail your diet. Some people even create a chia gel to be used in items like pancakes and baked goods to act as a binder in lieu of eggs. We are here to end this confusion and share with you the latest PROVEN ways to BEST use cardio for fat loss.
The food used was a meal replacement shake containing 20g protein and 40g of carbs - that's right, for all those people that are scared of carbs, even eating 40g of carbs before training did not affect fat loss! This is because HIIT places much higher demand on your heart rate and oxygenation capacity which can be dangerous to you if not monitored correctly. Insulin's main functions include regulating cell growth and the metabolism of our foods (protein, carbs and fats) but we mainly know it for its role in controlling blood sugar levels.
During the study each participant maintained a similar food intake throughout which was monitored by a food diary, overall exertion was controlled through resistance on the bike and no extra supplementation was used. By being in a caloric deficit we force our body to find energy by breaking down muscle, body fat or any other available form of human tissue available at that time of need. While we all seem to be obsessed with limiting our calories it is interesting to note the average food intake of these young female participants was 2000 calories and the average calorie burn during training was ONLY 191 calories. The truth is the 1200 calorie number is actually the MINIMUM amount of calories a dietician can prescribe LEGALLY without subjecting you to MALNUTRITION which may cause illness or disease and has nothing to do with fat loss!
The truth is the weight loss you see over the first week this is often primarily a loss in energy (carb) storage and hydration in your muscles and can be up to 4 or 5kg. Using this study as an example you would need to perform over 31 hours of LISS or nearly 16 hours of HIIT in that week to achieve that calorie burn equivalent to 1kg of body fat through exercise. In this study 20 mins of HIIT was equivalent to 40 mins of LISS relative to calorie burn DURING training. When it comes to HIIT because you challenge your muscles and energy systems at a maximal intensity, this leads to increased calorie burn from metabolic and adaptive stimulation for up to 24 hours AFTER you finish training. When it comes to fitness this adaptation can be getting fitter, stronger or learning how to deliver more energy during training. A different study by Wilson et al showed that adding LISS resulted in temporary increase in fat loss over the first week before all fat loss stopped. This means your body will always be trying to adapt to better cope with the stimulation from HIIT which means the results never stop!


Studies have shown that HIIT does this primarily by increasing the amount of mitochondria in your muscle cells.
Saying that this study (and many more) show that HIIT is more EFFICIENT when it comes to fat loss than LISS.
While the study clearly shows that HIIT is the more efficient method for fat loss, due to the high intensity required often our training load, body or mind doesn't allow us to do it every cardio session. Turns out certain vegetables such as broccoli, cauliflower, brussel sprouts, kale, and cabbage contain special phytonutrients, such as indole-3-carbinol (I3C), which help to fight against environmental estrogens that can add belly fat.
Dark chocolate is loaded with antioxidants with nearly eight times the number found in strawberries and it contains stimulants that can have a positive effect on fat burning, including theobromine and caffeine.
Just be sure to avoid the processed, high-sugar junk out there and stick to slow-cook oats. Fiber can clean your system of pounds of a€?toxic wastea€? and reduce your belly bulge in a big way. They provide a range of nutritional highlights including plant-based protein, fiber, vitamins, minerals, and antioxidants. So sip green tea throughout the day as a calorie-free way to stay hydrated and rev up the fat-burning machine. Fiber wages a war on fat by reducing hunger, improving blood-sugar control, and positively altering the population of beneficial bacteria in your digestive system.
Once the chunks are frozen solid, transfer them to a zip-top bag and keep them frozen until it's time to whip up a post-gym drink in the blender. Place the squash halves on a microwave-safe dish, flesh-side down, and cover it loosely with a paper towel. That's because cooking triggers starch to absorb water when it cools.23 To take advantage of the potato's ability (as well as that of beans, corn, lentils, whole-grain pasta, and brown rice) to infuse your diet with fat-resistant starch, eat it cold or pureed into chilled soups.
So even though protein and carbohydrates have the same calories per gram, the human body stores fewer of them from the former.
In stores, you may come across both white and black chia seeds; both contain the same fiber bounty. Apple polyphenols influence cholesterol metabolism in healthy subjects with relatively high body mass index. Oleic acid content of a meal promotes oleoylethanolamide response and reduces subsequent energy intake in humans. If in doubt always consult your doctor and ask what he feels is a safe heart rate range to begin with.
We can achieve this caloric deficit by eating less food, exercising or most commonly a combination of eating less and exercising. This proves that the HIIT group of women (who lost body fat) had to have been using an average of more than 1809 calories DAILY outside of training to achieve the overall fat loss over the 15 weeks (remembering there was no dieting or other exercise). Alternatively, if the participants also followed a 1200 calorie diet rather than keep their food the same, they would still need to perform nearly 12 hours of LISS or 6 hours of HIIT to achieve ONE kg of fat loss! What is different is the increased calorie burn AFTER HIIT training as shown by the fact the HIIT group lost body fat BUT the LISS group did not. It was found that after only one week the body and metabolism completely adapted to cope with that amount of LISS meaning they were no longer in a calorie deficit, therefore preventing fat loss. The main benefit of this supplement is that it optimizes metabolism and creates a fat burning environment in the body. However, Greek yogurts like Stoneyfield Farms Oikos Greek Yogurt -plain- are loaded with probiotics that fight belly bulge. As a bonus, split peas also contain a laundry list of must-have vitamins and minerals an active body needs. The only downside: Taking the time to cook steel-cut oats in the morning isn't always feasible. Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner.
Tree nuts are inversely associated with metabolic syndrome and obesity: the adventist health study-2. Dietary Fatty Acids—Position of the American Dietetic Association and Dietitians of Canada. This includes wild salmon, free-range chicken, whey protein powders, and most especially grass-fed beef because it contains natural CLAa€”a fat that studies have actually shown to burn fat. To speed up the process, soak the oats in water overnight, which can slash cooking time by half. The Effects of a Beef-Based Meal Compared to a Calorie Matched Bean-Based Meal on Appetite and Food Intake.
Pterostilbene, a Dimethyl Ether Derivative of Resveratrol, Reduces Fat Accumulation in Rats Fed an Obesogenic Diet. Stimulatory effects of the flavanol (-)-epicatechin on cardiac angiogenesis: Additive effects with exercise. Effects of Oatmeal and Corn Flakes Cereal Breakfasts on Satiety, Gastric Emptying, Glucose, and Appetite-Related Hormones.
The interesting thing about protein is your body will burn off as much as 30% of its calories after you eat it. Flavor-Enhancing Properties of Mushrooms in Meat-Based Dishes in Which Sodium Has Been Reduced and Meat Has Been Partially Substituted with Mushrooms.
Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women.
Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Increased consumption of dairy foods and protein during diet-and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women. The effect of a decaffeinated green tea extract formula on fat oxidation, body composition and exercise performance. Changes in Intake of Fruits and Vegetables and Weight Change in United States Men and Women Followed for Up to 24 Years: Analysis from Three Prospective Cohort Studies. The acute impact of ingestion of sourdough and whole-grain breads on blood glucose, insulin, and incretins in overweight and obese men. Mercola an optimized immune system is key to higher energy levels, better metabolic function, as well as increased fat burning which all means easier and faster weight loss.



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