HEALTH

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Top Health Foods

Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run. Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.

 

Top Health Foods
Almonds and Other Nuts

Go nuts! They slim your tummy by keeping it full. A Purdue University study showed that people who ate nuts felt full longer than those who ate rice cakes. Nuts also contain a lot of monounsaturated fats that is excellent for weight-loss. Stick to 24 almonds a day to satisfy your hunger pangs without overloading on calories. Cachews, Walnuts, Pistachios also have similar effect.

 

Eggs

Eggs contain vitamin B12, which your body needs to metabolize fat. In fact, researchers at Louisiana State University found that people who ate eggs for breakfast every day lost more weight than those who ate bagels.

 

Beans and Legumes

Beans are low-cal and packed with protein and fiber, which help you tone up and lose weight. Make a bean-heavy dish, such as burritos, instead of meat once a week. You'll cut a lot of saturated fat and replace it with fiber.

 

Lean Meats and Fish

Your body burns more calories digesting protein than carbs or fat. Protein has a high thermogenic effect: You burn about 30% of the calories the food contains during digestion (so a 300-calorie chicken breast requires about 90 calories to break it down).Want the leanest meat out there? Opt for turkey, but to cut down even more on saturated fat, choose fish. Go for tuna and salmon; they are full of omega-3s, which help prevent stress chemicals that promote fat abs.

 

Olive Oil and Olives

Everyone needs a little fat — it controls hunger. Go for monounsaturated fats like olive or canola oil. They will help keep your cholesterol under control and satisfy cravings. Watch out: Steer clear of hydrogenated vegetable oils; they're loaded with unhealthy trans fat. Olives are also very healthy.

 

Coffee

A study published in Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee was 16 percent higher than that of those who drank decaf.

 

Milk

Studies conducted by Michael Zemel, PhD, former director of The Nutrition Institute at the University of Tennessee, suggest that consuming calcium may help your body metabolize fat more efficiently.

 

Lentils

About 20 percent of women are iron deficient, which is bad news for your waistline—your body can't work as efficiently to burn calories when it's missing what it needs to work properly. One cup of lentils provides 35 percent of your daily iron needs.

 

GrapeFruit

Grapefruit in particular has actually been confirmed by the Nutrition & Metabolic Research Centre to aid in weight loss. Researchers speculate that grapefruit actually helps to lower insulin levels. High insulin levels will promote weight especially around the mid-section and pack on the pounds along the triceps. If our insulin spikes less after a meal, our bodies will efficiently process food and it's less stored in the body as fat.

 

Oatmeal

Your morning snack attack is caused by a dip in blood sugar levels. Fiber-rich oatmeal stays in your stomach for hours, staving off a doughnut run. Watch out: Steer clear of the sugary flavored varieties. Choose the plain stuff, and sweeten it with berries.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 
 

 

 

Protein Powder

It's not just for gym rats! Protein powder contains amino acids that burn fat and build muscle. Add two teaspoons to a smoothie for a fat-busting drink. Find it at health food stores. Watch out: Make that smoothie with fruit, yogurt, and low-fat milk.

 

 

 

Berries

Berries stuff a lot of filling fiber into a tiny package: Just one cup of raspberries has six grams of fiber.

 

 

Whole Grains

The right kinds of carbs are actually good for you. Choose whole grains — their fiber keeps you from getting hungry. Whole grains help your body burn more fat because they take extra effort to break down than processed grains, like white bread and pasta. Whole foods that are rich in fiber, like brown rice and oatmeal, are your best bets. Watch out: Sometimes bread labeled "wheat" has been stripped of all of its fiber and nutrients. Look for "whole grain" or "100 percent whole wheat."

 

Green Vegetables

If their vitamins and minerals don't persuade you, maybe their waist-whittling powers will do the trick. Veggies like spinach and broccoli are loaded with fiber and very few calories. Have a salad before a meal and you'll be satisfied with smaller portions later. Adding apple slices and dried cranberries can make the salad more interesting and enjoyable while being healthy.

 

Avocados

In addition to containing lots of heart-healthy monounsaturated fats, avocados are a terrific source of filling fiber (11 to 17 grams per avocado!), making them a great food for staving off hunger

 

Green Tea

"Tea, especially green tea, is rich in antioxidants that have been proven to speed metabolism," explains Mark Ukra, author of The Ultimate Tea Diet. The brew contains a plant compound called EGCG, which promotes fat-burning, research suggests. Drinking four cups of green tea a day helped people shed more than six pounds in eight weeks, the American Journal of Clinical Nutrition reports. Credit EGCG, a compound in the brew that temporarily speeds metabolism after sipping it. To up your intake, keep a jug of iced tea in the fridge. In fact, according to Swiss researchers, tea-drinking subjects burn a whopping 266 more calories per day than those who abstain.

 

Parmigiano-Reggiano cheese

This low-cal, calcium-rich treat activates the body's fat-burning hormones, say University of Wisconsin researchers. "Plus, because of its high protein content — it contains more than any other dairy product — you'll stay full longer," notes Dr. La Puma.

 

Water

If you're even mildly dehydrated, your metabolism may slow down, says Scott Isaacs, MD, clinical instructor of medicine at the Emory University School of Medicine. Tip: Drink water cold, which forces your body to use more calories to warm it up.

 

Chili Peppers

Chili peppers contain capsaicin, a chemical compound that can kick metabolism into higher gear, Dr. Isaacs says. He suggests adding a tablespoon of chopped chili peppers to a meal once a day. Chili peppers are also an unexpected source of vitamin C.

 
Dark Chocolate

A particularly sweet study found that daily consumption of roughly one and a half ounces of dark chocolate — about the amount in a Hershey's bar — reduced the stress hormone cortisol. (Stress has been linked to a sluggish metabolism.) Researchers suspect that certain compounds in chocolate, like caffeine and theobromine, may be responsible. Another reason to indulge: A study in the Archives of Internal Medicine found that adults who ate moderate amounts of chocolate regularly were actually thinner than those who didn't, even though they consumed more calories and exercised the same amount. Look for chocolate that contains at least 70 percent cocoa — the darker, the better. Pair a square with a cappuccino for a midmorning pick-me-up or stir some chunks into homemade trail mix.

Weight Loss

For weight loss there is a useful hormone called Glucagon. The pancreas releases glucagon when blood sugar (glucose) levels fall too low for example during fasting or between meals or when exercising. Glucagon, a peptide hormone secreted by the pancreas, raises blood glucose levels to healthy levels by causing the liver to convert stored glycogen (basically fat) into glucose (thereby burning body fat) , which is released into the bloodstream. High blood glucose levels stimulate the release of insulin. Insulin allows glucose to be taken up and used by insulin-dependent tissues. Thus, glucagon and insulin are part of a feedback system that keeps blood glucose levels at a stable level.

 

So basically loosing fat involves creating a situation whereby the blood sugars are low so that Glucagon is produced by the body to turn fat into glucose. This can be done in different ways:

 

  1. Fasting

  2. Exercising

  3. Avoid sugar or starchy foods that elevate blood sugar levels like sugar, candies, potatoes, white breads and to some extent wheat as well.

  4. Eat foods that have low sugar content like the 10 Healthy Foods video. Example onions, garlic, avocado, green vegetables, nuts, etc.

  5. Eat foods that lower blood sugar levels by over producing the Insulin thereby lowering the sugar level to the point where the Glucagon is produced. These foods are fishes, chicken, beef, oranges, apples and yoghurt.

 

References:
 

http://wholehealthsource.blogspot.ca/2013/04/glucagon-dietary-protein-and-low.html

 

http://en.wikipedia.org/wiki/Glucagon

 

http://ajcn.nutrition.org/content/66/5/1264.full.pdf+html

 

http://anabolicminds.com/forum/supplements/84781-article-how-increase.html

 

http://www.perfect10diet.com/10-hormones/glucagon.html

 

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