BODYBUILDING NUTRITION BASICS

Most people are unaware that there are foods and vegetables and spices that specifically will help you lose belly fat and overall body fat. This is due to the phytonutrients in them.

Firstly there are certain chemicals in our food supply and our environment, such as pesticides, herbicides, and certain petrochemicals from household cleaners, cosmetics, etc can act as xenoestrogens.

These are chemicals that, if exposed to in excess, can cause hormone imbalance for women and also for men. This can cause problems for all humans

The xenoestrogens stimulate the body and cause it to store more fat in the abdominal region causing your bely to enlarge.

So here’s where this specific class of vegetables comes in handy

You should knows that cruciferous vegetables such as broccoli, cauliflower, brussel sprouts, kale, cabbage, etc. contain specific and unique phytonutrients such as indole-3-carbinol (I3C) that help to fight against these estrogenic compounds

The fact that these vegetables work against the estrogenic effects will enable you to fight and reduce belly fat.

This is another reason to eat your veggies just like your mother told you.

I’ve really learned to like all these veggies, even brussells sprouts. I melt a little grass-fed cheese on them with some garlic. Try to come up with your own healthy, low fat way to eat these veggies.

There are also a group of spices that help to burn off fat:

There is a compound in chilis called capsaicin that increases your energy use up to 23 percent when eaten in the morning.

Also, black pepper creates increased body heat, called thermogenesis , which helps burn calories

3. Turmeric has both anti-cancer and pro-thermogenic support. Best of two worlds if you ask me.

Combine all three spices and add them to you meals you get an increase in the benefits of just one. Triple team your fat.

Just be careful not to overdo the spices, otherwise you’ll end up with more heartburn than fatburn.

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Stay away from fried foods. Fried foods are fried in oil or fat. Even when the cooking oil is drained away the oil is still hidden in the food.

Do not eat chocolate as they have a lot of sugar in them and sugar has a lot of calories.

Eat several small meals a day to rev up your metabolism. Not eating actually causes the body to store more food as fat to prevent starvation.

Become a vegetarian or at least try to be a vegetarian during the week and eat meat on weekends.

It’s always best to have breakfast within an hour of waking so that your body can charge itself with the energy it needs for the day. The idea is not to wait for your self to get really hungry. Breakfast is the most important meal of the day but that does not mean that it should be the most filling meal of the day.

Control that sweet tooth. Remember that sweet things mean more calories and therefore more exercise to burn it off.

Try to avoid canned vegetables and opt instead for fresh instead. Eat raw vegetables more than cooked as cooking removes more than 50% of the vitamins and minerals they contain.

Eat from each of the major food groups daily and try to have a different variety each day.

Instead of 3 large meals eat 4 to 6 small meals a day. It revs up your metabolism as well as having smaller quantities of food

Try to have food at fixed times of the day. You can stretch these times by half an hour, but anything more than that is going to affect your eating pattern, the result will either be a loss of appetite or that famished feeling which will make you stuff yourself.

Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. Whenever you are offered something to eat do not decline it completely just eat less of it.

If you feel hungry in between meals try snacking on veggies or low fat, low sugar foods.

Eggs are to be limited to 1 egg per day to a max of 3 a week. They are high in cholesterol and to be avoided.

Avoid drinking alcohol and beer as they can be fattening as well as reduce your will power to maintain your diet.

Choose white meat rather than red which includes fish and fowl, is better than red meat, which includes beef and pork for those trying to lose weight.

Limit your sugar intake. If you can’t have things unsweetened go for sugar substitutes. These things are just as sweetening but are certainly not fattening.

Needless to say it is important to limit your fat consumption. Most products today will tell you how much fat they contain right on the label. In order to calculate the amount of calories from fat just multiply the fat grams by 9 and that tells you the amount of calories. You should not get any more that 30% of your calories from fat.

Try to eat uncooked fresh vegetables more than cooked or canned. If you must cook them then steam them rather tan boiling as boiling takes away more than half of the nutrients in the veggies.

Wines, especially sweet wines, contain lots of sugar. In dry wines a lot of the sugar has been removed through the fermentation process.

In order to digest sugars you need to chew your food at least 15 to 20 times to add more saliva to it in order to digest the sugar.

Choose low fat substitutes or no fat substitutes. There are plenty of low fat or even no fat substitutes available in the market so why not choose wisely.

Use a non stick frying pan for your cooking so that you do not have to add oil. The golden rule is to try and avoid as much oil as possible and a non stick pan is the perfect solution to this problem.

Keith Junor writes a blog with great tips on fat loss, wellness and longevity at behealthyandslim.com

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