Eating whole foods and getting regular exercise is a great effort towards reaching your shape and fitness goals. Researchers are convinced—more than ever before—about the nutritional benefits of walnuts, a tree nut, when consumed in whole form, including providing better skin.
This very slow-digesting carb keeps blood sugar and insulin levels low, so fat burning can stay high. The mono-unsaturated fats found in avocados are burned readily for fuel,  the high calorie count encourages you to use portion-control with them.
Soybeans are a  soy protein, which has been shown to build muscle as efficiently as other forms of protein like whey and beef. A study from the Scripps Clinic (San Diego, California) reported that subjects eating half of a grapefruit or drinking 8 oz of grapefruit juice three times a day while maintaining their normal diet, lost an average of 4 pounds over 12 weeks – and some lost more than 10 pounds without even dieting! Results were likely due to grapefruit’s ability to reduce insulin levels and to a chemical in grapefruit, which prevents fat from being stored in the body.

Be aware that if you use statin drugs or allergy medicines, grapefruit may nullify the effectiveness of your medications. Hot peppers contain the active ingredient capsaicin, a chemical that can enhance calorie burning at rest as well as reduce hunger and food intake. This powerhouse food has gotten a bad rap for being something only older people consume, but they are high in vitamin C and fiber.  They assist many with digestive issues and provide a nice source of something sweet. Research has shown that athletes who consume slow-digesting carbs in the morning burn more fat throughout the entire day and during workouts than those consuming fast-digesting carbs. Unlike flaxseeds, which provide a type of omega-3 that has to be converted into EPA and DHA, salmon provides your body a direct supply of them with no conversion required.  Sardines is also a great source for omega-3s. Their versatility makes them a great addition to meals, pureed as a spread or sprinkled on salads. Studies have shown that drinking 2 cups of cold water can boost metabolic rate by 30%. Drinking water before a meal makes you feel satiated when eating appropriate portions.

Keeping insulin levels low and steady is critical for maintaining a fat-burning environment in your body. I mix a small amount in warm water and cinnamon first thing in the morning to begin activating my metabolism for the day. Learn how to make sure you opt only for the healthiest ingredients to prepare a delicious dinner. Of course, since tree nuts (including walnuts) are a high-calorie food, it’s important to incorporate tree nuts into an overall healthy diet that remains on target in terms of calories.

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