According to the USDA, over 63% of the calories consumed by the average American come from processed foods, including added sugars, refined grains, and added fats and oils.<\/p>\n
This estimate is likely on the low side, as upwards of half of the calories considered to be plant-based foods (e.g., fruits, vegetables, legumes, nuts & seeds, true whole grains) are processed as well.<\/p>\n
For instance, almonds in candy bars, apples in apple pie, spinach in frozen entrees, etc., count in this category, although these are clearly a far cry from whole, unprocessed options.<\/p>\n
Here are some more sad facts about the Standard American Diet:<\/p>\n
- \n
- Folks in America and other developed nations are consuming upwards of 150 pounds of sugar per year.<\/li>\n
- Consumption of soda, fruit juice, and other sweetened beverages has increased over 135% over the last several decades.<\/li>\n
- As mentioned above, processed foods make up approximately 70% of what most folks eat.<\/li>\n
- Although estimates vary, calorie intake has increased upwards of 400 calories per day over the last several decades. Based on the information above, it\u2019s unlikely that this increase in caloric intake is the result of eating more vegetables, fruits, and lean meats; more likely, it can be explained by consumption of processed foods and sugar-sweetened beverages.<\/li>\n
- Folks have heeded the advice to substitute vegetable oils rich in polyunsaturated fats for animal fats, which are typically higher in saturated fats (e.g., substituting margarine for butter). Unfortunately, this \u201ccornerstone\u201d of worldwide dietary guidelines has turned out to be heavily misguided, as research now demonstrates that substituting vegetable oils rich in omega-6 fatty acids for saturated fats has resulted in \u201cincreased rates of coronary heart disease, cardiovascular disease, and death from all causes.\u201d<\/li>\n<\/ul>\n
Pointing the Finger<\/h3>\n
![\"flat](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/02\/1200-497691583-pointing-finger-hand-gestures-1024x691.jpg\")
<\/a><\/p>\nPerhaps some good news to come out of all of this is that dietary fat is no longer considered to be the \u201cbad guy.\u201d As a matter of fact, researchers have posited that dietary fat is not a determinant of body fat.<\/p>\n
Harvard researcher Walter Willett and his colleagues have found that, despite a substantial decline in the percentage of calories from fat during the last 30 years, there\u2019s a been a corresponding \u201cmassive increase\u201d in the prevalence of obesity. Further, Willett says, \u201cDiets high in fat do not appear to be the primary cause of the high prevalence of excess body fat in our society, and reductions in fat will not be a solution.\u201d<\/p>\n
Even more, saturated fat is no longer the scapegoat for increasing rates of obesity and chronic disease, as the tables are finally turning in the appropriate direction. Dr. Frank Hu, Professor of Nutrition and Epidemiology at Harvard, set out to answer the question: \u201cAre refined carbohydrates worse than saturated fat?\u201d<\/p>\n
Dr. Hu\u2019s research led him to conclude that \u201crefined carbohydrates are likely to cause even greater metabolic damage than saturated fat,\u201d and \u201cthe time has come to shift the focus of the diet-heart paradigm away from restricted fat intake and toward reduced consumption of refined carbohydrates.\u201d<\/p>\n
Along those lines, in a 2004 epidemiological study, researchers analyzed nearly 90 years worth of data, and they found, \u201cIncreasing intakes of refined carbohydrate concomitant with decreasing intakes of fiber paralleled the upward trend in the prevalence of type 2 diabetes observed in the United States during the 20th century.\u201d<\/p>\n\r\n
\r\n<\/p>\nEditors Note:<\/strong>\u00a0 While high-fat foods have been demonized by the mainstream media, did you know that there are actually 4 specific fatty foods that are proven to ACCELERATE fat-burning?<\/p>\n
It\u2019s true, and even better, I show you all four at the link below\u2026<\/p>\n
=> 4 high-fat foods that ACCELERATE fat-burning<\/a><\/p>\n<\/div>\r\n<\/div>\n
It\u2019s becoming increasingly apparent that consumption of refined carbohydrates (e.g., processed flours and the \u201cfoods\u201d that are made with them like breads, breakfast cereals, bagels, noodles and pasta, baked goods, crackers, etc.; refined sugars like table sugar and high fructose corn syrup) is closely related to obesity and various forms of chronic illness, including cardiovascular disease and diabetes.<\/p>\n
In fact, numerous studies have linked consumption of these high-glycemic carbohydrates to obesity.<\/p>\n
Critical Variables<\/h3>\n
![\"flat](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/02\/980x.jpg\")
<\/a><\/p>\nWith all that in mind, it\u2019s easy to see how there\u2019s a shift in thought process to suggest that all carbohydrates are \u201cbad\u201d and that a low-carb diet is the only way to achieve your health, body composition, and performance goals. While low-carb diets may be effective for some folks and\/or for certain periods of time, the research does not support that long-term low-carb dieting is more effective than other diets.<\/p>\n
In fact, in a paper titled \u201cA Call for an End to the Diet Debates,\u201d scientists scoured the research analyzing numerous randomized trials comparing various diets (e.g., low-carbohydrate, low-fat, Mediterranean). They found that differences in weight loss and metabolic risk factors are small (i.e., a difference of less than 2 pounds) and inconsistent. What did the researchers find to be most important? Adherence.<\/p>\n
Specifically, the authors stated, \u201cThe only consistent finding among the trials is that adherence\u2014the degree to which participants continued in the program or met program goals for diet and physical activity\u2014was most strongly associated with weight loss and improvement in disease-related outcomes.\u201d<\/p>\n
The fact of the matter is that it\u2019s not fair to lump all carbohydrate-dense foods into a single category. In addition to being packed with heavily-refined carbohydrates that rapidly spike blood sugar and insulin, processed foods have been stripped of beneficial micronutrients (e.g., vitamins and minerals), phytonutrients, and fiber.<\/p>\n
Simply put, fiber is a nutrition all-star, as it promotes satiety, a healthy digestive tract, regularity, cardiovascular health, and many other health and body composition outcomes. In fact, researchers have linked low fiber intakes to increased risk for diabetes and obesity. (14, 15) What\u2019s more, scientists continuously demonstrate that diets higher in fiber help with weight loss and weight management.<\/p>\n\r\n
\r\n<\/p>\nEDITORS NOTE:<\/strong> Knowing what and how much to eat for weight loss is critical towards your success.<\/p>\n
If you\u2019re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In 30 Days=> Fat Burning Calculator<\/a><\/p>\n<\/div>\r\n<\/div>\n
Generally speaking, most people will do best with some carbs, with appropriate adjustments made for activity level and body type. A small percentage of the population will do well with a lot of carbs. Likewise, an equally small percentage will thrive with very few carbs. If the image of a bell curve and standard deviations are coming to mind, then you\u2019re on the right track.<\/p>\n
Overall, carbohydrate intake should be proportionate to one\u2019s activity levels, whereas protein and fat intake may remain pretty constant relative to one\u2019s body weight or lean body mass. At higher activity levels, more carbohydrates may be necessary, particularly for those individuals who have an ectomorphic frame. For sedentary folks, especially those who are trying to lose fat and\/or have more endomorphic body types, fewer carbohydrates may be needed.<\/p>\n
While there are plenty of \u201cbad\u201d options out there, as processed carbohydrates are seemingly ubiquitous, it should be increasingly clear that not all carbohydrates are created equally. You don\u2019t have to completely eliminate carbs from your diet to achieve your health, body composition, and performance goals, especially when you choose the best sources. With that in mind, here are five of our top carbs for a flat belly, which will leave you full and satisfied while supporting your body transformation goals.<\/p>\n
Berries and Cherries<\/h3>\n
![\"flat](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/02\/berry_basket-1024x633.jpg\")
<\/a><\/p>\nBerries like blackberries, blueberries, raspberries, and strawberries are nutrientdense, and they are high in both water and fiber, which can help keep you full. What\u2019s more, they\u2019re naturally sweet, which will help satisfy your sweet tooth, and they are low glycemic, which will help you manage your blood sugar and insulin levels.<\/p>\n
The health benefits of berries, with their dark pigments indicative of their rich polyphenol content, have been demonstrated in various nutrition studies. Research suggests that these nutritional powerhouses may have cardioprotective effects as well as benefits ranging from aging to metabolic syndrome.<\/p>\n
Researchers from Texas Women\u2019s University recently demonstrated that the polyphenols in blueberries may play a significant role in fighting obesity. Specifically, the researchers found that these compounds inhibited the formation of fat cells.<\/p>\n
What\u2019s more, researchers from New Zealand found that consumption of blueberries may also accelerate muscle recovery when combined with intense exercise. Specifically, subjects who consumed a blueberry smoothie before and after exercise experienced reduced muscle soreness and accelerated recovery of strength, which all adds up to more frequent and more intense training sessions and improved performance.<\/p>\n
Anthocyanins, the colorful antioxidant pigments that give berries their red, blue, and purple hues, are well-known for their wide-ranging health effects, including their abilities to help manage blood sugar and improve insulin signaling. Specifically, cyanidin 3-glucoside (C3G), which is a member of the anthocyanin family, has been shown to attenuate insulin resistance and ameliorate high blood sugar, both of which have major implications for combatting obesity and enhancing fat loss.<\/p>\n
What\u2019s more, anthocyanins have been shown to have a unique effect on fat cells (i.e., adipocytes), which has led authors to state that they may play an intricate role in the prevention of metabolic syndrome. As a matter of fact, researchers investigating the effects of anthocyanins on adipocyte function concluded, \u201cAnthocyanins have a significant potency of antiobesity and ameliorate adipocyte function\u201d and they also have \u201cimportant implications for preventing metabolic syndrome.\u201d<\/p>\n
From a fat loss and weight management standpoint, that sounds berry good to us!<\/p>\n\r\n
\r\n<\/p>\n![\"eggs\"](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2017\/04\/14-foods-ringbinder_836x1155-217x300.png\")
<\/a>EDITORS NOTE:<\/strong>\u00a0 The thyroid is the most metabolically active gland in your entire body.\u00a0 If your thyroid is functioning at full capacity, weight-loss becomes relatively easy.\u00a0 If it's not, however -- which is the case for most -- losing even a single pound can become seemingly impossible.<\/p>\nLearn which 14 common foods BOOST your thyroid and flatten your belly in this 27 Page FREE Report\u2026 Today we\u2019re GIVING it away 100% FREE!<\/p>\n
=> Click Here For The FREE Report!<\/a><\/p>\n<\/div>\r\n<\/div>\n
Mixed Beans<\/h3>\n
Beans are an excellent plant-based source of protein, and depending on the type, they provide upwards of 12 grams of fiber per 1-cup serving. Dietary fiber and protein are two nutrients that researchers have found to be positively associated with satiety, or feelings of fullness.<\/p>\n
Not surprisingly, researchers found that, when human subjects supplemented their regular diet with garbanzo beans daily, they reported significant improvements in satiety, appetite, meal satisfaction, and bowel function. Participants were also found to decrease consumption of snack foods and overall calorie intake.<\/p>\n
Additionally, researchers from Purdue University found that subjects who added beans to a reduced calorie diet lost over three times as much weight as the control group, which consumed the same number of calories, over the course of 6 weeks.<\/p>\n
What\u2019s more, an increase in the hormone cholecystokinin (CCK), secreted in the gut in response to protein and fat intake that helps to slow gastric emptying and increase satiety, has been reported following bean consumption. (25) Thus, in addition to their high protein and fiber content, beans may positively influence appetite by stimulating satiety centers in the brain.<\/p>\n
Legumes, including certain beans and lentils, are also a good source of resistant starch, which is a special type of carbohydrate that is not digested by the human body. Resistant starch is not technically classified as a fiber, although many researchers now believe that it should be.<\/p>\n
Multiple studies have shown that naturally-occurring resistant starch intake increases satiety and reduces food intake both acutely and in the long-term. Research has also shown that consumption of resistant starch increases fat oxidation (i.e., fat burning). Resistant starch has also been shown to decrease fat storage in adipocytes (i.e., fat cells) and improve insulin sensitivity.<\/p>\n
Furthermore, researchers speculate that resistant starch may also increase the thermic effect of feeding, which means that it boosts the metabolism, as well as promote weight loss and preserve fat free mass.<\/p>\n
If the weight management benefits aren\u2019t enough, regular consumption of beans appears to also possess significant cardioprotective benefits. Specifically, researchers found that eating just one serving daily of pulses, which include beans, lentils, and peas, can significantly reduce \u201cbad\u201d (i.e., LDL) cholesterol and the risk of heart disease.<\/p>\n
Scientists from throughout Canada and the US reviewed 26 randomized controlled trials that included 1037 people. Despite variation between studies, the researchers found a 5% reduction in low-density lipoprotein (LDL) cholesterol in people who ate one serving (i.e., \u00be cup) of pulses per day. Men had greater reduction in LDL cholesterol than women, perhaps because their diets are poorer, cholesterol levels are higher, and benefit more markedly from a healthier diet.<\/p>\n\r\n
\r\n<\/p>\nEditors Note:<\/strong>\u00a0 How would you like to lose 3 pounds by tomorrow?<\/p>\n
They say it's impossible but check out the PROOF...\u00a0<\/a><\/p>\n
3 pounds in a day<\/strong> is within reach and you won't need to go on any kind of juice fast or detox to do it.\u00a0 This actually fits in with your current lifestyle.\u00a0 That means you can keep it up...<\/p>\n
Do the math...<\/p>\n
3 pounds a day means you can lose 90 pounds this month.<\/p>\n
This video is about the most exciting video I've seen come out in the field of weight loss.<\/a><\/strong><\/p>\n
It uncovers a solution that will soon be on the pages of all the health magazines.<\/p>\n
For now it's hidden...on the internet...waiting for you find it...<\/p>\n
Don't walk.<\/p>\n
Run and prepare for your mind to be blown.<\/p>\n<\/div>\r\n<\/div>\n
Overall, the research is quite clear that adding 3 \u2013 5 cups (per week) of beans to your diet may have some significant beneficial effects on your body composition as well as your cardiovascular health. There are many options from which to choose, including black beans, dried peas, garbanzo beans, kidney beans, lentils, lima beans, navy beans, pinto beans, and more.<\/p>\n
Quinoa<\/h3>\n
![\"flat](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/02\/quinoa-in-dry-and-cooked-forms-1024x685.jpg\")
<\/a><\/p>\nWhile this \u201cancient grain\u201d has the taste, texture, and mouth feel of a grain, quinoa is a gluten-free seed, which contains double the protein of brown rice along with greater fiber content and a lower glycemic load.<\/p>\n
Not only that, quinoa is the ONLY grain-like food to contain the full spectrum of amino acids, making it a \u201ccomplete\u201d protein. Quinoa has a unique, nutty taste and chewy texture. It is also high in several antioxidants in the vitamin E family, and it is a good source of the essential nutrients manganese, phosphorus, copper, magnesium, folate, and zinc.<\/p>\n
A single \u00be cup serving of quinoa packs over 8 grams of complete protein and 5 grams of fiber. This Andean \u201csuper food\u201d is such a nutrient-rich superstar, in fact, that the Food and Agricultural Organization of the United Nations (FAO) officially declared that the year 2013 be recognized as \u201cThe International Year of Quinoa.\u201d<\/p>\n
In addition to being a good source of essential nutrients, quinoa is also rich in a class of phytonutrients called saponins. In a recent study that appeared in the Journal of Food Science, researchers investigated the anti-inflammatory potential of saponins derived from quinoa, and the scientists found that the saponins suppressed both the production and release of inflammatory chemicals called cytokines. As a matter of fact, the researchers were so impressed that they concluded, \u201cQuinoa saponins may be used as functional food components for prevention and treatment of inflammation.\u201d<\/p>\n
Quinoa is also plentiful in antioxidants, including quercetin and kaempferol. In fact, the concentration of these two flavonoids in quinoa can sometimes be greater than their concentration of high-flavonoid berries like cranberries.<\/p>\n
Quercetin is a particularly interesting antioxidant as it not only scavenges free radicals but may also help regulate blood sugar. In fact, quercetin has been shown to inhibit enzymes like alpha-amylase and alpha-glucosidase, which are responsible for breaking down carbohydrates into absorbable sugars. In essence, quercetin is a natural \u201ccarb blocker,\u201d and it has been shown to effectively suppress blood sugar after a meal.<\/p>\n\r\n
\r\n<\/p>\n![\"\"](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2016\/12\/11-Worst-Breakfast-Foods-217x300.png\")
<\/a>EDITORS NOTE:<\/strong>\u00a0 You've probably been told over and over again that \"breakfast is the most important meal of the day\", but truth is, there are ELEVEN specific breakfast foods that you absolutely MUST avoid if you ever want to have a flat stomach.<\/p>\nYou see, these rogue breakfast foods wreak havoc on your body's fat-burning hormones and quickly bring weight loss to a dead stop -- even though you're trying to eat healthy! Don't fall victim to these waist-expanding \"healthy\" breakfast foods any longer:<\/p>\n
=> The 11 WORST Breakfast Foods Known to Man<\/a><\/p>\n<\/div>\r\n<\/div>\n
Although quinoa is just recently gaining mainstream attention, its notoriety is not new, as its nutritional value was recognized as far back as the 1950s. In a 1955 article titled \u201cEdible Seed Products of the Andes Mountains,\u201d researchers including Dr. Philip White made the following pronouncement about quinoa: \u201cWhile no single food can supply all the essential life-sustaining nutrients, quinoa comes as close as any other in the plant or animal kingdom.\u201d<\/p>\n
Quinoa comes in several varieties, including \u201coatmeal-like\u201d flakes and it\u2019s whole grain rice-like form. Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or as a wholesome whole-grain, high-protein side item to any lunch or dinner meal.<\/p>\n
Sprouted Grain Bread<\/h3>\n
![\"flat](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/02\/sprouted-grain-bread-main-1000.jpg\")
<\/a><\/p>\nMany people know that processed flours and the foods made from them (e.g., bread, bagels, tortillas, noodles and pastas, baked goods, etc.) are not the best options for optimal health and body composition. These high glycemic, fast-digesting, processed carbohydrates result in elevations in blood sugar and insulin concentrations, blood triglyceride levels, and LDL (i.e., \u201cbad\u201d) cholesterol.<\/p>\n
Furthermore, high glycemic, refined carbohydrates, like those found in these foods, are typically void of fiber, and researchers have linked low fiber intakes to increased risk for diabetes and obesity. (37, 38, 39, 40) What\u2019s more, it\u2019s no secret that high glycemic carbohydrates like these are some of the most fattening ingredients around and closely linked to obesity.<\/p>\n
While most understand that this is true for \u201cwhite\u201d foods, the average whole wheat bread has a similar glycemic index as white bread. Thus, opting for \u201cwhole wheat\u201d versions of these foods are still a far cry from the whole, intact grains themselves, and they appear to be a marginal improvement at best.<\/p>\n
Sprouted grains, on the other hand, are distinctly different from their traditionally harvested counterparts, and they have many favorable advantages over conventional grains like wheat. What\u2019s more, sprouted grain breads are completely flour-free.<\/p>\n\r\n
\r\n<\/p>\nEditors Note:\u00a0 Do THIS before eating carbs (every time)<\/strong><\/p>\n
At the link below, we\u2019re going to show you our #1 carb-fighting trick that you can use each and every time you eat carbs. This simple carb-fighting \u201critual\u201d is clinically proven to:<\/p>\n
- \n
- Lower your blood sugar<\/li>\n
- Increase insulin sensitivity<\/li>\n
- Decrease fat storage<\/li>\n
- Increase fat burning<\/li>\n<\/ul>\n
Even better, you can perform it in just a few seconds...and it WORKS like gangbusters.<\/p>\n
==> Do THIS before eating carbs (every time)<\/a><\/p>\n<\/div>\r\n<\/div>\n
That\u2019s right, you\u2019ll actually be consuming the whole grain. Sprouted grain breads\u2014like those from the folks at Food for Life\u00ae\u2014are truly made with whole grains, unlike the vast majority of store-bought breads, which are made from wheat flour. The pulverization of a grain into flour essentially creates a heavily processed carbohydrate, which rapidly enters the blood stream. As mentioned above, fast-digesting carbohydrates result in rapid elevations in blood sugar and insulin levels, which is not an ideal combination for folks looking to lose body fat.<\/p>\n
According to the Food for Life\u00ae website (42), here are some of the benefits of sprouted grains:<\/p>\n
- \n
- Increased digestibility.<\/strong> This should not be confused with increased blood sugar or glycemic response, as it simply means that sprouting makes the digestion process easier on your body resulting in less inflammation, gas, bloating, etc.<\/li>\n
- Increased absorption of minerals.<\/strong> Sprouting grains increases the activity of phytase in plants. This is important because phytase is a naturally-occurring enzyme in plants that breaks down phytic acid, which is known as an \u201canti15 nutrient\u201d because of its ability to inhibit the absorption of key minerals (e.g., iron, calcium, magnesium, copper, and zinc) in humans. Conventional whole wheat, on the other hand, is rife with phytic acid, which can bind these minerals and prevent you from absorbing them.<\/li>\n
- Increased antioxidants.<\/strong><\/li>\n
- Increased vitamin C.<\/strong><\/li>\n
- Increased B vitamins<\/strong> (e.g., B2, B5, and B6).<\/li>\n
- Great source of fiber.<\/strong> Because these sprouted grains are not ground down into a fine flour, the whole grain remains intact, including the fibrous bran component. A single slice of sprouted grain bread contains 50% and 200% more fiber than its whole wheat and white counterparts, respectively.<\/li>\n
- Source of complete protein.<\/strong> Generally speaking, grains are not a complete source of protein. However, sprouted grains overcome this limitation, as they provide the full spectrum of essential amino acids that your body needs, and the proteins are rated nearly as efficient as those from animal sources like milk and eggs.<\/li>\n<\/ul>\n
Of course, any conversation involving wheat-based products ultimately leads to the discussion of gluten, a protein inherent to wheat that may cause sensitivities, digestive discomfort, fatigue, depression, headaches, eczema, and you guessed it, difficulty with weight management.<\/p>\n
Along these lines, sprouted grain breads use a variety of gluten-free grains, and as a result, including significantly fewer gluten-containing grains (e.g., sprouted wheat and barley). What\u2019s more, the sprouting process, which is similar to fermentation, has been found to substantially reduce gluten proteins. While perhaps not completely glutenfree, sprouted grain breads are significantly lower in their gluten content.<\/p>\n
Thus, you don\u2019t give up the bread to achieve your body transformation goals, just choose the right kind. Food for Life\u00ae has an entire line of food products\u2014including breads, cereals, wraps, and more\u2014that have been certified as Low Glycemic by The Glycemic Research Institute.<\/p>\n\r\n
\r\n<\/p>\nEditors Note:\u00a0 2 minute \u201ccleanse\u201d kills toxic parasites LIVING in your belly<\/strong><\/p>\n
Due to exposure to an array of common foods, beverages, and over-the-counter medicines, 9 out of 10 people\u2019s guts have been infested with toxic, parasitic bacteria that is DESTROYING their health and making it virtually impossible for them to drop fat from their biggest problem areas...and that very likely means you.<\/p>\n
Fortunately, there\u2019s a quick 2 minute \u201ccleanse\u201d that you can perform today, almost without thinking, to correct this dangerous imbalance.<\/p>\n
Just follow the simple steps given at this link:<\/p>\n
==> 2 minute \u201ccleanse\u201d kills toxic parasites LIVING in your belly<\/a><\/p>\n<\/div>\r\n<\/div>\n
In addition to sprouted grains, other minimally-processed, intact whole grains are also good carbohydrate choices, including whole or steel-cut oats; wild, brown, or red rice; amaranth; buckwheat groats; kamut or spelt grains; maize; millet; and barley.<\/p>\n
Vegetables<\/h3>\n
![\"flat](\"https:\/\/turnaroundfitness.comwp-content\/uploads\/2018\/02\/how-to-eat-more-fruits-and-veg-1024x683.jpg\")
<\/a><\/p>\nYes, your mother and grandmother were always right, and it should be no surprise to see vegetables make the list of the best carbohydrate foods. Packed with vitamins, minerals, phytonutrients, and fiber, it\u2019s no secret that a diet plentiful in vegetables confers many health benefits. According the United States Department of Agriculture, eating a diet rich in vegetables may:<\/p>\n
- \n
- Reduce the risk of heart disease, including heart attack and stroke;<\/li>\n
- Protect against certain types of cancers;<\/li>\n
- Reduce the risk of obesity and type 2 diabetes;<\/li>\n
- Lower blood pressure; and<\/li>\n
- Help decrease bone loss.<\/li>\n<\/ul>\n
While consuming a diet high in vegetables is associated with lower risks for numerous chronic diseases, the impact of eating vegetables on weight management has not been as widely researched. However, recent studies indicate that higher consumptions of vegetables during weight loss efforts are correlated to more weight and fat lost.<\/p>\n
What\u2019s more, scientists have found that reduced-calorie diets including five servings of vegetables per day can lead to sustained weight loss, with associated reductions in cardiovascular disease risk factors. Further, consuming a higher proportion of calories as vegetables may support greater weight loss.<\/p>\n
According to the National Center for Chronic Disease Prevention and Health Promotion Division of Nutrition and Physical Activity (49), there are multiple reasons why a diet higher in vegetables may help folks control energy balance and support healthy body weight management:<\/p>\n
- \n
- To lose weight, a person must eat fewer calories than what s\/he burns (i.e., negative energy balance).<\/li>\n
- People may not limit what they consume based on calories alone. Satiety (i.e., feeling full) is a major reason that people stop eating. Rather than the calorie content of food, short-term studies indicate that the volume of food people eat at a meal is what makes them feel full and stop eating.<\/li>\n
- At the same calorie level, foods with low energy density provide a greater volume of food, which may help people feel full at a meal while consuming fewer calories.<\/li>\n
- Water and fiber increase the volume of foods and reduce energy density. In their natural state, vegetables have high water and fiber content and thus are low in calories and energy density.<\/li>\n
- Vegetables are good substitutes for foods of high energy density.<\/li>\n<\/ul>\n
Unfortunately, the vast majority of Americans don\u2019t consume enough vegetables. In fact, only 1 in 4 adults eats the recommended amount of vegetables each day.<\/p>\n\r\n
\r\n<\/p>\nEditors Note:\u00a0 Do THIS twice daily to burn BELLY FLAB<\/strong><\/p>\n
Exciting news to share with you today... There\u2019s a new way to burn belly fat that has been shown in more than a DOZEN research studies to help you burn fat and slim your waist at an accelerated rate.<\/p>\n
In fact, one breakthrough study showed that those who performed this bellyburning trick just twice daily burned 400% more fat than those who didn\u2019t.<\/p>\n
Another study published in the Journal of International Medical Research showed that those using this powerful flab-burning trick lost 20% of their body fat in just 12 weeks.<\/p>\n
And get this... the trick takes less than a minute to perform! Would you like to burn 400% more fat by using this quick, belly-busting trick just twice daily?<\/p>\n
We show you exactly how to do it here:<\/p>\n
==> Do THIS twice daily to burn BELLY FLAB<\/a> (takes less than 1 min)<\/p>\n<\/div>\r\n<\/div>\n
More and more research has demonstrated that in addition to the micronutrients (e.g., vitamins and minerals) packed into vegetables, there are also important phytochemicals (i.e., plant chemicals) that are essential for optimal physiological functioning.<\/p>\n
Each of the various \u201ccolor\u201d groups of vegetables offers unique phytonutrients:<\/p>\n
- \n
- Greens: isothiocyanate, lutein, zeaxanthin, isoflavones, flavonoids, coumestans<\/li>\n
- Reds: lycopene, ellagic acid, caffeoylquinic acids, hydroxybenzoic acids<\/li>\n
- Oranges: alpha-carotene, beta-carotene, hesperetin, beta-cryptoxanthin, flavonols, terpenoids, phtalides<\/li>\n
- Whites: flavonols, allicin, quercetin, sulfides<\/li>\n
- Purples: anthocyanins, resveratrol, hydroxycinnamic acids<\/li>\n<\/ul>\n
With that said, it\u2019s best to consume a variety of vegetables, as deficiencies in any color group can increase the risk of cardiovascular disease, diabetes, cancer, and more. To optimize health and body composition, it\u2019s recommended to eat at least one cup of each color every day, and the great news is that you have a laundry list from which to choose:<\/p>\n
- \n
- Asparagus<\/li>\n
- Garlic<\/li>\n
- Beets<\/li>\n
- Green beans<\/li>\n
- Bell peppers<\/li>\n
- Kale<\/li>\n
- Bok choy<\/li>\n
- Leaks<\/li>\n
- Broccoli<\/li>\n
- Mushrooms<\/li>\n
- Brussels sprouts<\/li>\n
- Onions<\/li>\n
- Cabbage<\/li>\n
- Romaine lettuce<\/li>\n
- Carrots<\/li>\n
- Sea vegetables (e.g., kelp, wakame,<\/li>\n
- Cauliflower<\/li>\n
- Celery<\/li>\n
- Spinach<\/li>\n
- Collard greens<\/li>\n
- Squash<\/li>\n
- Cucumbers<\/li>\n
- Tomatoes<\/li>\n
- Eggplant<\/li>\n
- Turnip greens<\/li>\n
- Fennel<\/li>\n<\/ul>\n
With all that in mind, it\u2019s time to heed the advice of your mother and grandmother: Eat your veggies!<\/p>\n
Wrapping It Up<\/h3>\n
As you should be able to see by now, carbohydrates are not created equally, and you need not necessarily eliminate all carbohydrates to achieve your health and body composition goals. The best carbohydrates for a flat belly are those that are unprocessed and slow digesting. These sources of carbohydrates are highest in micronutrients and fiber, enhance satiety, help manage blood sugar and insulin levels, improve health markers, increase energy levels, and optimize body composition.<\/p>\n
Even so, it\u2019s a good idea to add protein to meals containing these carbohydrates. Protein boosts the metabolism and increases satiety. What\u2019s more, consuming protein with carbohydrates slows gastric emptying, which in turn reduces the speed at which sugar is released into the bloodstream. Not only that, protein consumption causes the release of the hormone glucagon, a fat-fighting hormone well known for its ability to counteract the effects of insulin.<\/p>\n
What’s Next?<\/h3>\n
How would you like to eat carbs (lots of them) and ensure they NEVER get stored as fat?<\/p>\n
I’ll show you how at the link below, and it’s pretty darn cool if I do say so myself.<\/p>\n
- Increased absorption of minerals.<\/strong> Sprouting grains increases the activity of phytase in plants. This is important because phytase is a naturally-occurring enzyme in plants that breaks down phytic acid, which is known as an \u201canti15 nutrient\u201d because of its ability to inhibit the absorption of key minerals (e.g., iron, calcium, magnesium, copper, and zinc) in humans. Conventional whole wheat, on the other hand, is rife with phytic acid, which can bind these minerals and prevent you from absorbing them.<\/li>\n
- Increased digestibility.<\/strong> This should not be confused with increased blood sugar or glycemic response, as it simply means that sprouting makes the digestion process easier on your body resulting in less inflammation, gas, bloating, etc.<\/li>\n
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