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Top 9 Healthiest Foods to Eat to Lose Weight

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Super-foods build bones, prevent chronic diseases, improve your eyesight, and even keep your mind sharp. But did you know new evidence suggests these foods can also help you get—and stay—slim? 

  1. Chicken Skinless chicken breasts are a traditional backbone of healthy weight-loss plans. Because chicken has no carbs and just 5 g of fat per 3- to 4-oz. serving, many dieters rely primarily on chicken for their protein needs. Whether you prefer the breast or a skinless thigh or leg — which are similar in low-fat content — chicken is an excellent source of lean protein and has essential nutrients, including iron and zinc.
  1. Eggs- Eggs are among the healthiest foods on the planet and the yolk is by far the most nutritious part. Just imagine, the nutrients contained in one egg are enough to grow an entire baby chicken. Despite the fear mongering of the past few decades, eating eggs does NOT give you heart attacks. It’s nonsense. Eating eggs changes your cholesterol from small, dense LDL (bad) to large LDL (good), increases HDL (good) cholesterol and provides the unique antioxidants lutein and zeaxanthin which are incredibly important for eye health. Eggs are high on the satiety index which means that they are particularly prone to make you feel full and eat less overall calories. A study in 30 overweight and obese women revealed that a breakfast of eggs  made them eat less overall calories for up to 36 hours. Bottom Line: Eggs are extremely nutritious and are so fulfilling that they make you eat less overall calories. Among the healthiest foods on the planet.
  1. Fish- Fish is very healthy and eating it is associated with a much lower risk of depression, other mental disorders and several chronic diseases.
  1. Vegetables- Vegetables are high in fiber, antioxidants and nutrients but very low in calories. Eat a variety of vegetables every day.
  1. Fruit- Fruits are real foods. They are tasty, increase variety in the diet and don’t require preparation. If you enjoy eating fruit, have some. If you need to lose weight then it’s probably best not to eat more than one per day.
  1. Nuts and Seeds- Nuts and seeds are nutritious, healthy and generally associated with improved health. Eat them, but not too much.
  1. Tubers- If you’re healthy, active and don’t need to lose weight, you can eat tubers like potatoes and sweet potatoes.
  1. Fats and Oils- Supplement your diet with some healthy saturated and monounsaturated fats. If appropriate, take some cod fish liver oil each day. Choose saturated fats for high-heat cooking.
  1. High-Fat Dairy- High-fat dairy is associated with lower risk of weight gain and a reduction in cardiovascular disease risk in some observational studies.

Source: https://healthylivinghowto.com/top-9-healthiest-foods-to-eat-to-lose-weight/

 

 

Protein will not make you fat!

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Myth: Excess protein just turns to fat

We find this myth the most amusing.  Even if you knew nothing about nutrition, you’d probably assume it was quite difficult to turn a piece of muscle tissue into the fat that sometimes surrounds it. Just look at a piece of marbled steak. Intuitively, you’d probably think it would be some kind of magic to turn the red tissue into the white tissue.

You’d be right. It isn’t necessarily magic, but it is a very long and metabolically costly process to turn protein into fat. Protein needs to be broken down into amino acids and absorbed. That process alone burns about five times as many calories as the process of breaking down carbohydrates to glucose. Once the amino acids are available, they can be used for growth and repair or converted to glucose. If they are to be converted, that requires some energy again. The body will turn protein to glucose when necessary, but it prefers not to. If the glucose isn’t needed, it can then be converted to fat.

You can’t turn protein directly into fat. At some wildly excessive point, you might be able to eat so much protein that it could become useless and get stored as fat. However, protein has such a potent effect on reducing appetite, you wouldn’t be able to eat that excessive level on a daily basis. You’d also expend a lot of energy as heat with the excessive protein intake.

Source: https://healthylivinghowto.com/5-myths-about-protein-intake/

 

Myth: Vegetable protein is just as good as animal protein

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Myth: Vegetable protein is just as good as animal protein

Just to be clear, we’re not opposed to getting some protein through plant sources. However, we would not rely only on plant-based protein sources, especially without using nutritional supplements.

A higher protein diet typically has 30% or more of its calories from protein. Put another way, protein intake is often 1 gram per pound lean mass to 1 gram per pound body weight, depending on one’s body composition. To achieve protein intakes that high without supplementation would be difficult with only plants, unless someone ate an enormous amount of soy. 

Aside from the difficulty in getting enough protein from plants alone, most are deficient in certain amino acids. It’s possible to combine them, but it takes some practice. Frankly, other than observational studies comparing one country’s food consumption against another’s, it’s hard to find a reason to recommend plant-based proteins over high-quality animal proteins.

For now, we just want to point out that the quality of proteins, and the amount per serving, in vegetable foods and animal foods is dramatically different. We recommend  all for eating plenty of vegetables and fruit each day, but it’s for the vitamins, minerals, fiber and phytonutrients, not for the protein they contain.

Source: https://healthylivinghowto.com/5-myths-about-protein-intake/

 

Eggs Are a Part of Healthy Diet

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Eggs Are a Part of Healthy Diet

Are you still eating carb-heavy, nutrient-light, appetite-stimulating cereal for breakfast? Do you still think eggs are less healthy? Though there is still a strong perception that eggs are bad for the heart and waistline, there is plenty of evidence to show it just isn’t true. A new study from The University of Alberta provides more reason to include eggs as part of a high-quality nutrition plan.

As explained in Medical News Today, researchers found egg yolks to be high in nutrients containing antioxidant properties. They found the tyrosine and tryptophan, the amino acids in egg yolks, to be a great way to boost our bodies’ antioxidants. As the researchers explained, two raw yolks had twice the antioxidant properties of an apple. Though half their antioxidant properties are destroyed through cooking, eggs still provide substantial antioxidant support. The same researchers in a previous study found certain components of eggs acted to lower blood pressure, as well.

Eggs also offer high protein content, as well as iron, zinc, folate, vitamins A, B, D and E,  choline, lutein, and zeaxanthin — nutrients that benefit your immune system, heart and eye health — even lower your risk of cancer.

Eggs and Heart Disease- Don’t eggs increase the risk of heart disease? This theory came from the idea that eating saturated fat and dietary cholesterol increases the risk of atherosclerosis and other heart diseases. Research over the last decade confirms that dietary cholesterol appears to have little, if any effect on blood cholesterol, and there’s no evidence to show saturated fat consumption increases the risk of heart disease, so avoiding eggs for this reason doesn’t make much sense.

Eggs and Weight Gain- Okay, so eggs don’t cause health problems, but they still have plenty of fat in the yolk, so you should still concern yourself with the stuff in the middle, right? Well, if you throw out the yolk, you discard the most nutritious part of the egg. And you still might do it, if you think a low-fat diet is the answer to sustained weight loss. However, we’ve discussed the flaws of a low-fat diet for long-term weigh loss in many articles. Truth be told, eating the yolk along with the white will likely reduce cravings for other food later in the day.

Summary: There is an endless variety of ways to make eggs and they’re economical. Try starting your day with a few eggs and you’ll likely notice a significant difference in how you feel, in terms of energy and satiety —and your weight may even come down a bit.

Source:https://healthylivinghowto.com/get-cracking/

 

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