30 Power Foods for More Fat Loss

by Mike Roussell PhD(c)

Good food is an extremely important part of any fat loss diet. The food you eat is actually going to drive (or inhibit) your fat loss. I have put together a list o 30 Powerfoods are the kings of ‘healthy foods’. They will get your body primed not only for rapid weight loss but greatly improved health.

These 30 Foods (if not all then most) should be the center pieces of your nutrition as they are loaded with vitamins, minerals, phytochemicals, essential fatty acids, fiber, essential amino acids, and all kinds of other good stuff that we don’t fully understand (we just know it is good for you).

I wanted to use this list to supercharge your nutrition – hopefully you’re eating lots of these already. They are chunked into 5 groups: Starches (faster acting carbs), Fruits & Vegetables (and non starch carbohydrates), Proteins, Fats, and the Powerfood Outsiders (these don’t really fit into any of the previous categories but that doesn’t take away from their nutritional power).

Starches

• Amaranth
• Quinoa
• Oats
• Yams

Fruits & Vegetables

• Apples
• Blueberries
• Broccoli
• Onions
• Oranges
• Pomegranates
• Pumpkin
• Raspberries
• Spinach
• Tomatoes
• Beans

Fats

• Avocado
• Extra Virgin Olive Oil
• Flaxseed/flaxseed oil
• Walnuts

Proteins

• Lean Poultry
• Salmon
• Lean red meat
• Omega-3 Eggs
• Cottage Cheese (with Live Cultures)
• Milk Protein Powder Blend

Power Foods Outsiders

• Green Tea
• Cinnamon
• Garlic
• Hot peppers

Which ones are you eating? Which ones aren’t you eating? Make note of the ones you aren’t eating and make sure you pick them up next time you go shopping.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit WarpSpeedFatLoss.com. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss (WarpSpeedFatLoss.com) is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

Low Fat High Protein Foods – How To Get Your Lean Protein

by Mike Roussell PhD(c)

All the foods that you eat greatly impact your ability to lose weight. Protein, carbohydrates, and fats each have important roles and specific qualities that make them essental to a fat loss diet. What is interesting this is that the USDA, National Cholesterol Education Program, American Heart Association, and many scientists have previously essentially written off the benefit of protein above the body’s minimal requirement.
“15% of calories or 0.8g/kg is all you need” We’ve heard that before.

However, there has been a surge of research and buzz around the importance of increased protein intake for not just weight loss but cardiovascualar disease reduction, blood sugar control, and lowering blood pressure.

If you are looking to maximize fat loss then you are going to need to make sure that you get more than ‘adequate’ protein levels. When you increase your protein intake and decrease your carbohydrate intake, from a biochemical perspective you are removing an insulin stimulating nutrient (carbohydrates) and replacing it with a nutrient that has a much lesser effect on insulin (protein). Protein also causes your body to release another hormone called glucogon which counteracts insulin. Control insulin and you control the rate in which you burn fat. [Read the rest of this entry...]

3 Ways You Sabotage Your Weight Loss Diet

By Mike Roussell PhD(c)

There is nothing more frustrating than sticking to your diet and exercise plan but not losing weight. You think you are doing everything you are supposed to do but the weight just isn’t coming off like it should. You ask yourself ‘What is Going On?!” I might have the answer for you. Today I want to share with you three under the radar ways that you could currently be sabotaging your weight loss efforts without evening knowing it.

Nibbling while Cooking

This is my personal demon. I’m a nibbler. Snacking and nibbling on the foods that you are cooking while preparing your meals can be a significant source of unaccounted for calories. Let’s say you are making a chicken, vegetable, and cashew stir-fry. You have a couple cashews while getting the ingredients out, a small handful while adding them to the dish, next thing you know you’ve had 200-300 unaccounted calories.

One of the great benefits of ‘meal preparation chunking’, a technique that I teach which involves getting most if not all of your food prep done at one time at the beginning of the week. This cuts down on the temptation of nibbling by just removing it from the equation, except for one time during the week. [Read the rest of this entry...]

A Type of Trans Fat That Burns Belly Fat?

By Mike_Geary

As a Certified Nutrition Specialist, I usually shock people with this fact… it’s true that there is a type of healthy natural trans fat that actually helps you to burn off abdominal fat.

Sounds far fetched, but it’s true.

First of all, as I’m sure you’ve heard a million times by now, artificial trans fats in our food supply from hydrogenated oils are one of the most unhealthy foods (if you can actually call it suitable to eat) you can put in your body. Artificial trans fats cause everything from obesity to various cancers to heart disease, and more. They are pure evil, and everyone knows by now that this is a fact.

Stay away from artificial trans fats from hydrogenated oils at all costs!

However, what most people don’t know is that there is a specific type of natural trans fat (yes, it occurs naturally) that can actually stimulate fat loss and lean muscle building.

This specific type of natural trans fat actually occurs in the meat and milk from ruminant animals such as cattle, goats, sheep, venison, bison, kangaroo, etc. It is called conjugated linoleic acid (CLA), and is not only known to help prevent cancer, but is also a potent fat burner.

CLA is highest when these animals are grass-fed instead of grain-fed.

Now before you think that you can just buy the CLA supplements that you’ll see most supplement stores selling…

WARNING: Do not buy CLA supplements! The only form of healthy CLA is from grass-fed ruminant animals such as grass-fed beef, bison, lamb, etc. The CLA that’s found in CLA pills is an artificially created form that is a different isomer than the natural CLA isomer found in grass-fed meat or dairy. The CLA isomer in the pills is NOT a healthy form, and will not benefit you.

Only the CLA that you get naturally from grass-fed ruminant meats actually has health benefits and can help increase fat burning (particularly from stomach fat) and building lean muscle, which helps increase your metabolism.

While most trans fats (the artificial ones) will just make you unhealthy and fat, now you know that there actually is such a thing as a healthy natural trans fat that makes you burn fat instead!

If you liked this unique tip to burn belly fat with grass fed meats, I have tons more Fat Burning Tips here to give you a leaner, healthier body.

Enjoy… and good luck on your lean healthy body!

Mike Geary
Author of the best-seller: The Truth about Six Pack Abs

Why Your Body Can’t Do Without Fatty Acids

Chances are you know the importance of vitamins and minerals to your health, but are you aware that your body also relies on fatty acids for many of its functions?

Fatty acids are polyunsaturated fats. You may know them as Omega-3, Omega-6, and Omega-9. These “good fats” are created by breaking down other fats. Since they’re essential for health and aren’t produced by the body (except for Omega-9), we need to eat food or take supplements that include them.

Fatty Acids Are Essential For Health

Fatty acids strengthen your health in many ways, including:

• Help in the movement of oxygen through the bloodstream
• Develop healthy cell membranes and tissue
• Aid in the proper functioning of organs
• Retain healthy lipid levels in the blood
• Aid the functioning of the immune system
• Aid brain function
• Control inflammation
• Help in blood clotting and regulating blood pressure

In addition to these critical functions, fatty acids can also bring you other desirable benefits, from helping you stay in shape to making you look younger.

For example, here are some additional ways that Omega-3 can benefit you:

1. Boosts your brainpower. Researchers have discovered that increasing your Omega-3 intake may actually improve your brain capabilities.

• Dr. Alex Richardson, a physiologist at the University of Oxford, and Madeleine Portwood, a special education psychologist, studied the effects of increased Omega-3 in 100 school children. They found that 40% of the kids showed a remarkable improvement in their grades and many developed a new interest in reading and music.

2. Helps you lose weight. Omega-3 aids in the processing of cholesterol, regulating blood sugar levels, and helping in the functioning of the thyroid gland, which regulates weight. An under-active thyroid causes excessive weight gain.

• According to Udo Erasmus, an expert in nutrition, Omega-3 fatty acids help you burn more calories by increasing your metabolic rate. It’s not how many calories you consume, but how easily you burn them that counts!

3. Gives you healthy, younger looking skin. If you want supple, glowing skin, eat food containing Omega-3 fatty acids to help prevent premature aging. They also reduce acne, dry and scaly skin, and skin inflammation.

Sources of Fatty Acids

A western-style diet barely contains any fatty acids. For example, the acids in canned and instant foods are leached out by the hydrogenation process, which gives a long shelf life to these products.

Getting your fatty acids through fresh, unprocessed foods will give you the full benefits.

Fatty acids can be found in certain plants and fish. The list below includes some of the sources for Omega-3 and Omega-6 fatty acids:

• Oily fish like Salmon, Halibut, Tuna
• Ground flax seeds and Flax oil (linseed oil)
• Safflower oil
• Rapeseed oil
• Soybean oil
• Mustard oil and Mustard greens
• Walnut oil and walnuts
• Wheat Germ Oil
• Pumpkin seeds
• Broccoli
• Kale
• Spinach
• Seaweed
• Sesame Seeds

Although oily fish are a good source of fatty acids, ensure that you heed some precautions if you intend on relying on fish to provide them:

1. Studies reveal that fish is prone to high levels of contamination via PCBs, radioactive poisons, heavy metals, and industrial pollutants such as mercury. Eating farm-raised fish usually eliminates this issue.

2. The EPA and the FDA have also warned that eating certain types of fish and shellfish can harm young children as well as nursing and pregnant women.

3. What’s more, oxidants are added to fish oil in processing to prevent it from becoming rancid. Obtaining your fatty acids from many different sources would be more beneficial for you.

Taken in the right amounts, fatty acids help you stay healthy, smart, young, and fit. Eating a variety of fresh foods with these beneficial nutrients is one of the best things you can do for yourself!

What Is The Best Way To Lose Fat?

There may not be one true and best way to lose fat but there are a handful of solutions that will help you become leaner and fitter. One of these solutions is that it pays to exercise first thing in the morning and to also make a very early start in the morning as well.

All you need to do is get up at the crack of dawn and do a brisk walk or even jog for about thirty minutes and even for an hour each day prior to eating your breakfast. This will give your metabolism a morning boost and help to ensure that you remain active for the rest of the day and that in turn helps in losing fat simply and effectively.

A second option for you when you want to use the best way to lose fat is abstain from consuming alcohol which is something that contains seven calories in each gram. Besides helping you to cut back on calorie consumption not drinking alcohol also means that you can maintain proper blood sugar level and this too helps in your weight loss efforts

Eating junk foods is strictly to be avoided as these foods are the main reason why people put on weight Such foods also raise your insulin levels which not only signals your body to store fat but also leads to cravings and to you feeling hungry even when you have just eaten less than an hour before.

Drinking plenty of water on the other hand is one of the safest and best ways of getting rid of fat. Also, the less stressed you are physically as well as emotionally the less likely it is that your body will produce the dangerous (as far as weight gain goes) hormone called cortisol that is closely linked to putting on weight.

And, one of the best ways to lose fat and gain health is by eating a balanced diet which will help to regulate your blood sugar and nourish your body, thus alleviating cravings. Also, eating healthy will help you to keep your energy levels up which will allow you to get more exercise in which, in turn, will help you to lose more fat!

How To Increase Your Metabolism

A big part of losing weight is increasing your metabolism, but before learning how to increase your metabolism it pays to look at the factors that affect it. In fact, these factors include your age and gender as well as ratio of muscle to fat and it also depends on how an active a life you lead.

However, no mater what these factors are, nearly everyone can increase their metabolism by adding in a regimen of regular exercises for at least half an hour each day and for five days in the week.

In addition, you need to also concentrate on doing aerobics and more particularly you need to do some walking and biking as well as use a stair-climber machine and perform any or all of these exercises for half an hour or more each day.

Another part of learning how to increase your metabolism is know that you need to also do some weight lifting or do other workouts that help in building muscles or which help you maintain a fitter body. By adding as much muscle mass to your body you can improve your metabolism rate which in turn will help you maintain a fit and trim body.

In addition to these tips it is also a good idea for you to be as active as possible and this means getting up from your desk several times a day and doing something to get your heart rate up. It doesn’t have to be a big exercise routine but doing some sit up s or push ups or even walking up a few flight of stairs will give your metabolism a bit of a boost that will last for quite a while.

If you are thinking about using growth hormones to increase your metabolic rate be careful to use them under the strict supervision of a doctor and also be prepared to spend a lot of money because these are really quite expensive.

The more you exercise the more calories you will be able to burn and an intense half an hour workout followed by some light exercises will help you burn up to fifty percent more of calories that were burnt during the exercises. At the same time you should try and avoid using products that claim that they can increase your metabolic rate and also do not fall for crash-diet programs which are not very effective.

If you want to learn how to increase metabolism by eating foods that rev up your metabolism, then you will want to look into eating more spicy foods like hot peppers, drinking green tea and adding whole grains and low fat dairy to your diet.

Best Exercises To Burn Fat

Most of us who are over weight wish to do two things – get rid of fat and see immediate results which is why it pays to understand more about what the best exercises to burn fat are. As long as your body has a high percentage of lean muscle you will not have difficulties in eliminating fat from your body quickly.

One of the most important things to keep in mind is that you want to burn calories as well as build muscle. There are a few exercises that will help you achieve quick fat loss and so it pays to know what these exercises are.

Cross training should be an important part of your exercises which means combining strength training with aerobic exercises which will effectively reduce fat and build muscle. This will accomplish two things, first your fat will start to melt away and second you will become more toned in the process.

The more weights you are able to lift the better because you will be able to build up muscles which will help to raise your metabolism. If you are overweight, the higher you can get your metabolism, the more calories you will burn during any activity and even while you rest.

If you need to know more about what the best exercises to burn fat are then you can ask your neighborhood gym coach about it and in addition it pays to use weight machines that are ergonomically designed which will help in isolating individual groups of muscles and which also ensure that you can work your muscles over more safely.

A good cardiovascular workout is also one way to remove fat in a shorter period of time and this kind of workout can include aerobic workouts which need to be done every alternate day. When performing aerobics you will get to increase the rate at which your heart beats and you can flood your muscles and body with oxygen and this means improved metabolism and that in turn means quicker weight and fat loss.

So, in general, the best exercises to burn fat are a combination of cardio exercises for quick fat burning and weight lifting for long term metabolic rate increase.

How To Burn Belly Fat

There are quite a few good ways to burn belly fat. Of course you will already have realized how much of a health risk you have with that belly fat to begin with. Something that will make you suffer from many possible medical problems. So getting rid of it is something that everyone should really try and do.

Exercise is a must when it comes to wanting to get rid of fat on your body. There are some that will focus directly on your belly, but do more than just that. Getting all the fat off your body that you possibly can will lead to a longer life.

For the specific exercises that will help with your belly you need to work with sit ups and crunches a lot. Also begin an aerobic exercise program that will assist your body in burning that fat off too.

Eat better foods, and adding in some of those fat burning foods that will help you burn more belly fat. There are several types of foods that will add in specific proteins to your body that will help in getting the fat to come off.

This also means that you should change up how you snack too. Add more nutritious items not only for meals, but as items to snack on during the day. Green veggies are a great and healthy food that will benefit you in so many ways.

Try and eat whole grain foods instead of food that is made with refined grain. Also change to low fat dairy products, and eat lean meat. All of these foods are great ways to burn fat from your body and get the right nutrition in your body.

With the right commitment you can burn belly fat and all the rest of your fat too!