How many days have you woke up feeling like you need to get rid of your belly fat? It’s not always beer contributing to the excess weight you may be carrying. There are many foods that are nutrient dense, satisfying and should be included in your weekly menus to help you lose weight, keep you full and satisfied and taste great. At Barbers Surgeons Guild, we are always striving to look and feel our best. We know these transformations don’t happen overnight but there are always steps you can make towards such progress. Your diet is a great start, not only will you feel better about yourself, if you do it right and combine it with training you will soon see results! Take these tips and incorporate them into your daily decisions.
Here are 5 fat fighting foods that are a must for your diet:
Salmon contains high levels of omega-3 fatty acids, nutrients that play vital roles in brain health. Studies have shown a correlation between the consumption of fish with high levels of omega-3 fatty acids and a decreased risk of depression. Many men eat for emotional reasons such as stress, comfort and reward, leading to excess weight gain. The body does not naturally produce omega-3s, so it is most beneficial to consume wild salmon twice a week to ensure maximum health benefits. On top of that, salmon contains tryptophan, a precursor to serotonin, which helps regulate your mood, therefore making you happier and more likely to be motivated to exercise. If possible, always choose wild-caught Alaskan salmon over farmed salmon, as it has the lowest risk for possible contaminants, including pesticides and pollutants. Skip the chicken post workout and opt for salmon on your salad, sandwich or with your favorite veggies. You can even purchase canned wild salmon to make salmon patties or your own salmon salad.
SWEET POTATOES WITH CINNAMON
Sweet potatoes have a low glycemic index, meaning they release sugar slowly into the bloodstream, preventing a rapid spike in blood sugar, while stabilizing energy and mood. They are also high in fiber, vitamin B6, potassium and magnesium, all of which have unique mood-boosting and fat fighting properties. Cinnamon is also helpful in controlling blood sugar and has anti-bacterial, anti-microbial, and healing properties. The spice is effective in relieving gastrointestinal distress and may aid in digestion. Swap your white baked potatoes, french fries or mashed potatoes for sweet potatoes roasted in coconut oil, sprinkled with cinnamon.
The monounsaturated fat found in avocados promote healthy brain function, stabilizes mood, and prevents blood sugar crashes. Avocado is a very satisfying food that helps you to control cravings. It is densely caloric so use avocado sparingly (⅛ of an avocado is a serving). Use avocado as an alternative to creamy sauces such as mayonnaise or a replacement for cheese if lactose intolerant.
Apples offer high amounts of dietary fiber to make you feel full and fight cravings for sugary snacks. They also contain vitamin C which helps to boost immunity and even mood. According to the Mayo Clinic, studies of hospitalized patients — who often have lower than normal vitamin C levels — have found that they experienced an improvement in mood after they received vitamin C. Vitamin C deficiency may contribute to fatigue and getting sick more often, making one feel depressed. Increasing Vitamin C especially during the fall and winter months can help here. The dietary fiber (primarily found in the peel of apples) helps to stabilize your blood sugar and prevent mood swings and crashes. This is a weight friendly food to incorporate into breakfast lunch or snacks. Dip sliced apples in nut butter to make you feel satisfied and full, boost your mood and keep your hormones in balance. All of these yummy foods will help to keep your weight off!
Oats contain dietary fiber to increase satiety and help you stay full for a longer period of time. Eating nutrient-dense foods will prevent your blood sugar from getting too low and thus decrease the chances of a mood swing or emotional eating. Be sure to look for slow cooked oats, and avoid oatmeal loaded with added sugar. Boost your oats by mixing them with egg whites, adding to a smoothie or adding protein powder to gain lean muscle and lose fat.