Feel Full Longer with Protein
Protein foods take longer for your body to digest than other types of food. This means you feel full longer after eating protein foods and your body burns up more calories than it does digesting other types of foods. You want to stick with lean sources of protein foods that will give you the most nutrition and the least calories. That would include:
Greek yogurt – Look for brands that are non-fat or low fat and be sure to check for sugar content on the label. Instead of getting Greek yogurt with fruit added in which tends to have more sugar, you can get plain and add in your own fruits. You also want to check the label to make sure the kind you buy has probiotics with live active cultures to support your digestive system.
Lean Meat - If you eat meats stick with white meat chicken with the skin off and fish. These are great protein sources that are lower calorie and lower fat than other types of meat. Many types of fish have the added benefit of omega-3 fatty acids which are great for brain and heart health.
Eggs – Having a protein fix for breakfast instead of a carb filled breakfast gets your day off to a good start and keeps you feeling full longer so you don't have to snack before lunch. There are only 75 calories in an egg and 7 grams of protein. People concerned about cholesterol can stick with egg whites.
Milk – Drinking milk is another way to get protein and make you fill fuller without a lot of calories. Go with skim milk to avoid the fat of whole milk and you'll still get the added benefit of calcium and vitamin D.
Quinoa – This grain has 8 grams of protein and 5 grams of fiber per cup full. You also get iron, zinc, selenium and vitamin E when choosing to add this to your meal. Be sure to get either pre-washed or rinse it very, very thoroughly before cooking. I've had many people try quinoa and tell me it had a bitter taste that made them not like it. That taste is not present if the grain is washed enough beforehand. This is also a very versatile dish that you can add beans or veggies or really get creative with.
Beans – Beans are not only a good lean protein source, but are also great for fiber. Fiber is another one of the things that makes you feel fuller longer without a ton of calories. Beans are another versatile food that can be used to create a variety of tasty meals. Enjoy being creative or you can find hundreds of recipes online.
Powdered Protein – Here's a good tip for how to fight fat with protein for busy people on the go. Use a protein powder to make a smoothie drink that can be a snack or even a replacement for a meal. Powders that contain whey protein rather than soy show better results for slimming down. Our favorite powdered protein supplement not only gives you 22 grams of protein per serving from whey, but includes bluegreen algae, sprouts and protein-digesting enzymes as well as the omega-3 and omega-6s and all the other amino acids and whole food nutrition from blue green algae. Blending this powdered drink supplement with low fat yogurt, pure fruit juice, skim milk or into your favorite green smoothie can help you stay away from fatty foods and satisfy hunger to combat overeating.
Speed Up Metabolism
Increasing metabolism is another way of how to fight fat. Some foods that can help increase metabolism include:
Hot Peppers - Capsaicin is a chemical compound that creates a sensation of heat from irritating nerve endings. It is mostly found in various types of peppers and has been found to give a boost to metabolism.
Green Tea - Green tea has catechins which can help increase metabolism. Some studies have reported an increase in metabolism of 4-10% when drinking two to four cups of green tea a day.
Water - Staying hydrated also helps keep your metabolism working at its peak. Being even mildly dehydrated can slow down your metabolism, so be sure you are drinking plenty of water.
Enzymes - For a natural and healthy way to keep your metabolism high and your fat content low, add enzymes to your regimen between and at meals. Enzymes help boost your metabolism. These enzymes contain amylase, cellulase, lipase, protease, and lactase for more efficient digestion to avoid the after-meal energy slump. These enzymes with an extra boost contain cayenne and other substances found to increase metabolism, burn fat, digest a broad spectrum of substances, and clean up waste in the body.
Fill Up with Water and Fiber
Another way to feel fuller without lots of calories is to eat foods with a lot of natural water content. These types of foods include:
Raw fruits and vegetables – Eating water filled raw fruits and vegetables for an in between meal snack or with meals instead of drinking juices gives you the satisfaction of chewing which takes longer than drinking a glass of juice. Leaving the skins on fruits gives you some extra fiber that helps you feel fuller too. You know raw fruits and vegetables are some of the healthiest foods you can eat for everything from vitamins and nutrients to antioxidants that help fight off cellular damage. Since fruits taste sweet they can also address your sugar cravings and help you stay away from refined sugar sweets.
Whole Grains - Bulgar wheat such as in tabouli and oatmeal from whole grain oats are both high in fiber which helps fill you up, stays with you longer and are low in fat and calories. Tabouli also has protein. Since both are cooked to absorb water they both also make you feel fuller that way. Brown rice is another good water absorbing grain that can fill you up without a lot of calories.
Soup and Salad – Starting your meal off with a soup or salad is another way to get filled up with water content foods to prevent overeating at dinner. Both could even be the entire meal with lots of veggies and some lean meat or beans added in. With soup, stay with broth types instead of creamy and use oil and vinegar dressing on your salad to keep it low calorie.
Supplement Support for Extra Exercise
When looking for how to fight fat, no matter what you are eating, you have to balance the number of calories consumed with enough activity to burn the calories off. According to how physically active you are normally, you may need to increase your exercise if you are trying to drop some pounds. If you are increasing your exercise (and have checked with your health care provider that this is OK for you), your body may need some extra nutritional support before and after workouts. This box of 60 packets gives you 30 packets of capsules to take before a workout and 30 to take after a workout – two packets a day for a month's supply. The capsules in these packets contain ingredients such as bluegreen algae, wheatgrass juice, cordyceps and Lion's Mane mushrooms, bee pollen, turmeric, noni, vegetable-based glucosamine, chondroitin, bromelain, papain, protease, lipase, and serratiopeptidase that provide nutrient rich whole foods for physical energy, amino acids to protect muscles from damage, anti-inflammatory properties, support for joints and cartilage, antioxidants, and more. Since this supplement is already measured and packaged for you, it's easy to take with you to the gym too.
This should get you started with how to fight fat and being able to plan a diet for yourself that will keep you feeling full, be low in calories and that you'll enjoy. So be creative and employ these tips to get started on your way to a healthier and slimmer you.
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