7 simple weight-loss foods

 Looking to lose weight? You’re not alone. With the majority of Americans wanting to slim down, it’s all too common to hear what you should cut out of your diet to drop a few pounds. For a refreshing change, check out these seven simple foods that you can add to your diet for a tasty way to help shed pounds.

Blueberries
Adding blueberries to your diet is a little change anyone can make that, with consistency, equates to a big step in the right direction. Blueberries are low in fat and sodium, have just 80 calories per cup and contain vitamin C and phytonutrients (called polyphenols) for good health. Blueberries are also a good source of dietary fiber, which adds bulk to your diet to help make you feel full faster. For weight loss, load blueberries in to your favorite dish (like oatmeal, yogurt, cous cous, or even whole grain waffles) to bulk it up and add vitamins and minerals. Plus, they are so easy – blueberries require no peeling or chopping, just wash and add.

Mushrooms
Swap meat for mushrooms and lose weight. Researchers from the Johns Hopkins Bloomberg School of Public Health’s Weight Management Center report that when people ate mushroom-based entrees, they felt just as satisfied as when they’d eaten those same dishes made with beef. Mushrooms work well as a meat-replacement in dishes and have practically no calories or fat, while providing several micronutrients. In the year-long clinical trial, which was funded by the Mushroom Council, mushroom eaters dropped an average of seven pounds, lost 2.6 inches from their waist circumference and lowered their BMIs. To substitute mushrooms for meat in your diet, try grilling up a portobello mushroom instead of a beef patty, adding chopped mushrooms to a tomato or curry sauce, or using them in an enchilada or lasagna with other vegetables.

Eggs
Eggs are one of the most nutritious ways to start your day, providing protein and antioxidants for good health. In fact, research suggests that starting the day with an egg breakfast can reduce hunger and help reduce caloric intake by more than 400 calories over the next 24 hours. A top choice in the egg aisle is Eggland's Best eggs, which have less fat and more vitamins and minerals – providing 25 percent less saturated fat, four times more vitamin D, double the omega 3, and ten times more vitamin E. Plus, no hormones, steroids or antibiotics of any kind are used in their eggs. For added convenience, boil some ahead of time for a healthy grab-and-go snack.

Nuts
Nuts are another superfood rich in protein, potassium, fiber, and healthy fats that help you slim down. Pistachios in particular can help you shed pounds: Research shows eating in-shell pistachios can create a more mindful snacking experience, helping people eat less and feel just as satisfied. Pistachios offer a combination of protein, fiber and healthy fats to keep you full until your next meal, and you get approximately 49 nuts per serving.

Whole grains
Your body digests whole grains more slowly than refined grains, which have been stripped of their bran and germ, and thus fiber, and are absorbed almost as quickly as pure glucose. According to the Harvard School of Public Health, quickly absorbed, refined carbohydrates are linked to weight gain, as well as heart disease and type 2 diabetes. An easy way to get more whole grains in your diet is to choose a quality whole grain bread, such as Oroweat, Arnold, and Brownberry that contain no trans fat, no high-fructose corn syrup, and are a good source of fiber. For example, making a sandwich with two slices of Oroweat Whole Grains Double Fiber bread provides 38g of whole grains and 48 percent of your daily fiber value.

Grapefruit
Even if you changed nothing else about your diet, eating half a grapefruit before each meal may help you lose up to a pound a week. Researchers at Scripps Clinic in San Diego found that when obese people ate half a grapefruit before each meal, they dropped an average of 3.5 pounds over 12 weeks. Apparently the tangy fruit can lower insulin, a fat-storage hormone, and that can lead to weight loss. Plus, since it’s at least 90% water, it can fill you up so you eat less. However, if you are on certain medications you should not have grapefruit or grapefruit juice, so check the label on all your prescriptions, or ask your pharmacist or doctor.

Beans
Beans are an excellent source of slow-release carbohydrates, as well as a good source of protein and fiber, which slow the digestive process to help you stay fuller, longer. Beans -- like whole grains, and most fruits and vegetables -- have a low glycemic index, a measurement that indicated how a food affects blood sugar and insulin levels. Beans are also a good source of protein and fiber, to aid in your weight loss efforts. For example, cup of black beans provides 15 grams of satisfying protein and 15 grams of fiber, and doesn't contain any of the saturated fat found in other protein sources, like red meat. Include garbanzo beans, black beans, kidney beans, pinto beans and other beans in your diet for sustained energy and reduced risk of heart disease and type 2 diabetes.

Source: Fox News

Why late night dining may encourage weight gain

Eating after the sun has gone down might trigger weight gain, say researchers who have been studying the effect in mice.

Even when given the same amount of calories overall, mice that ate around the clock put on more fat.
Fasting for at least 12 hours appears to switch on important fat burning pathways in the body.
The US team told the journal Cell Metabolism they now plan human tests to see if the same is true in man.

During the study around 400 mice were fed diets high in sugar or fat or both, or normal diets and over different time periods. Overall, mice that were only allowed to feed for nine or 12 hours gained less weight than mice that could eat the same amount food but at any time they wanted in a 24-hour period.  

Overnight fast
Even when the restricted feed time mice were allowed a blow out at weekends and could eat when they liked, they still gained less weight, suggesting that the diet can withstand some temporary interruptions, the researchers said.

And when obese mice who had been eating freely were moved to a restricted schedule they lost 5% of their body weight even though they were eating the same number of calories as before.
The researchers believe a key to controlling weight gain could be sticking to a consistent 12-hour fast every 24 hours.

In the experiments, fasting at night had beneficial effects on blood sugar and cholesterol and reversed the effects of diabetes in the mice.

Study leader Dr Satchidananda Panda, an associate professor at the Salk Institute in California, said that brown fat, which burns energy at a much higher rate is also activated by this approach. Additional work in mice by another team showed that limiting eating to half the day also altered the balance of microbes in the gut, which experts say might be important.

Dr Perry Barrett, a senior research fellow at the University of Aberdeen who does research on regulation of appetite said: "The revelation that there is a circadian rhythm in gut microbes now adds another dimension to this very interesting area of research."

He said there had not been many human studies in this fairly new area of 'chrono-nutrition' but those that had been done had so far concentrated on sleep cycles.

By Emma Wilkinson BBC News

6 Ways To Start Your Belly Fat Diet Plan

Image courtesy of Ohmega1982 at FreeDigitalPhotos.net

The only way that you can establish exactly what belly fat diet plan will work for you is to look at all areas of your lifestyle, from the food you eat, to the exercise that you do. To get a flat tummy, you need to follow a diet and exercise routine that will not only reduce the fat around your middle but also be something that you can stick with.


1. Cut Your Calorie Intake.
In order to get a flat tummy, you first need to trim down your daily caloric intake. You do this by increasing amounts of raw veggies and fruits into your diet. Fruits are a great way to avoid sugar cravings. Some low-sugar high-taste fruits are raspberries, blackberries, papaya, watermelon, strawberries and peaches. But beware of high sugar fruits in your belly fat diet plan and eat them in moderation. High sugar fruits include grapes, pomegranates, mangoes, bananas, cherries, and tangerines. Try to substitute sugar in whatever way you can. If you drink tea, use honey as a sweetener as it will reduce the sugar cravings.

2. Drink Water.
Drinking water is an important part of your belly fat diet plan. Each day, you should aim to drink at least half of your body weight in ounces of water So, if you weigh 150 pounds (approx 68 kilos), you should be drinking 75 ounces of water per day, which is approx 2 litres. Water flushes your system of harmful toxins. It carries oxygen to all of your cells and supports your joints, which will not only helps you to get a flat tummy but can keep arthritis away later on in life.

3. Avoid Cigarettes and Alcohol.
Both smoking and drinking alcohol help fat cells lodge in various parts of your body. Smoking and drinking daily is like having a Big Mac for every meal. Alcohol is very high in calories and and is often consumed in large amounts because it's liquid. It can cause you to collect fat specifically in your abdomen. There's a reason that the term "beer belly" exists so if you want to get a flat tummy, cut down on the booze.

4. Eat More Fibre Rich Foods.
In regards to your belly fat diet plan, try to incorporate as much fibre as possible. Fibre helps maintain a healthy cycle throughout your body. These foods include whole grain bread and pastas as well as fruits and vegetables. These foods help you to get the nutrients you need and they also help you to digest food properly. Many people feel bloated because they're not eliminating waste properly. When you eat a lot of fibre, you help to shrink your waistline.

5. You Can Enjoy Exercise!
Your belly fat diet plan should include some exercise. It's important to find an activity you enjoy otherwise you'll find it very challenging to stick with it. Going to the gym is not the only way to get a flat tummy. There are many activities you can do like walking, jogging, cycling and swimming that all offer easy workouts to lose weight and can be done on your own or with a friend. Try several exercise activities and routines so that you can find something that you like and will enjoy doing on a regular basis.

6. Steer Clear Processed Foods.
If you want a flat belly, stay away from processed foods that come in a box, can, bag or carton. These foods are often poor quality with no nutritional value at all. Even the 'fat free' versions of processed foods should be used sparingly if you want to get a flat tummy. Manufacturers remove the fat but often add extra sugar to improve the taste which generally results in additional calories. If you are tempted by a bag of potato chips, choose the baked variety. Baked chips contain up to 30% less fat and calories, and best of all, the majority of people cannot tell the difference.

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