Best Foods for a Lean Body!
Ever heard the term abs are made in the kitchen? Guess what, is true! I'm a firm believer that you cannot outrun your fork, meaning we often eat far more calories than we perceive and it takes a whole lot longer for us to burn it off than we think!
So why not change the foods that you eat, focus on those that nourish your body and help you to achieve that leaner physique!
Eggs
- Most people know by now that eggs are an excellent source of protein (In fact they have 100% HBV - high biological value protein source which means that your body can use it all)
- Another benefit of eggs is that they can help remove toxins from the body - essential for anyone who is doing a lot of weight training. This is due to their Choline content, choline helps detoxify the liver, help you to achieve a more effective body composition
Avocado
- My biggest problem with calorie controlled diets is that it can make people afraid of eating foods like avocados.
- They are one of the most nutritious foods you can eat, full of nutrients and antioxidants - this is when combined in a typical high protein, low carb diet
Coconut Oil
- There is evidence to support that coconut oil can help you reach your weight loss goals as it contains short (SCFA) and medium-chain fatty acids (MCFA)
- Why is this important? well our bodies respond and metabolise each fatty acid differently. The MCFA in coconut oil makes it beneficial as these fatty acids cholesterol.
- MCFA's also manage blood sugar, protects the brain and helps improve your energy use (resulting in fat loss :) )
- Coconut Oil has many other health benefits (have a read!)
Cocoa
- Bet you didn't think this was on the list! But....before you go reaching for the dairy milk I mean the 70% cocoa plus variety
- Cocoa is high in antioxidants and can help protect the heart.
- Research has also shown that cocoa can help against insulin signalling and a higher cocoa intake (again dark chocolate!) can lead to a leaner body
- Hell if Lucy Sewell eats it....!
Apples
- Apples have polyphenols which can help to increase muscle strength and also to prevent muscle fatigue letting you go harder for longer in your training
- Research shows that these polyphenols can also increase fat burning
- Tip: have an apple an hour before your workout
Some reading
- http://www.sofeminine.co.uk/diets/quicker-metabolism-healthier-heart-smoother-skin-12-surprising-health-benefits-of-coconut-oil-s300069.html
- http://www.coconut-oil-central.com/short-chain-fatty-acids.html
- http://ulsterherald.com/2013/06/08/the-health-benefits-of-coconut-oil/
- http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/1069/Ten_Amazing_Benefits_of_Eating_Fat.aspx
- Liau, K., et al. An Open-Label Pilot Study to Assess the Efficacy and Safety of Virgin Coconut Oil in Reducing Visceral Adiposity. ISRN Pharmacology. 2011. 949686.
- Devalaraja, S., Jain, S., Yaday, H. Exotic Fruits as Therapeutic Complements for Diabetes, Obesity, and Metabolic Syndrome. Food Research International. August 2011. 44(7), 1856-1865.
- Ratliff, J., et al. Eggs Modulate the Inflammatory Response To Carbohydrate Restricted Diets in Overweight Men. Nutrition and Metabolism. 2008. 5(6).
- http://www.truthaboutabs.com/hard-body-nutrition.html
- http://www.bodybuilding.com/fun/nutrition-101-eat-to-build-lean-muscle.html
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