“Healthy Living with Kate Horney”

“Eat More to Weigh Less” by Kate Horney

Most of my clients are shocked when I initially tell them that to reach their fat loss goals, they must ditch the diet, to stop counting calories, and instead, eat MORE of the “right” foods…

But what are the “right” types of foods to fill up on if you want to burn fat?

Fat loss foods have three things that set them apart. These foods have a high volume of water, contain high amounts of fiber and/or have an elevated protein content.

Many people can sit down and eat five or six cups of cereal and still feel hungry… but try eating 5 cups of broccoli or 5 boneless skinless chicken breasts.  If you’re even able to finish that amount, you most certainly won’t be hungry!

Why?  Because in contrast to the chicken or broccoli, cereal has no water, a high starch to fiber ratio and almost non-existent protein.

In addition to keeping you fuller for longer, the water, fiber and protein in fat loss friendly foods help to stabilize blood sugar and dramatically decrease hunger.

Fat loss friendly foods balance hunger, energy & cravings.

Here are 3 of my favorite fat loss power foods to get you started:

1) Fibrous veggies – When it comes to high fiber veggies, you can’t eat too many!  In addition to providing your body with lots of fiber, vitamins, and minerals, cruciferous vegetables (like broccoli, cabbage, cauliflower, kale) are known for being estrogen detoxifiers. When looking to balance insulin and estrogen levels in people seeking fat loss, fiber is a great tool to help lower insulin and aid in removal of possible estrogen metabolites. I love to stock up on fibrous veggies from our local farmers market…

Steamed, raw or roasted, fibrous veggies are great power foods that you can keep cut up and ready for snacking and cooking. 

2) Low Sugar Fruits – When insulin levels are too high, fat burning will be low.  Low sugar fruits have a higher water to sugar content and also offer fiber-which again helps balance hunger, energy, cravings, and the insulin release that causes increased fat storage.

Enjoy fresh, low sugar fruits such as apples, pears or berries as a sweet treat or after dinner dessert.  

3) Eggs – One egg contains 6 grams of high-quality protein and all 9 essential amino acids. And no, you need not fear the yolks… Regular consumption of two eggs per day does not affect a person’s lipid profile and may, in fact, improve it, as research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol. In addition, one egg yolk contains about 300 micrograms of choline, an essential nutrient that helps regulate the brain, nervous system, and cardiovascular system.

With naturally occurring vitamin D and the right kind of fat, whether  scrambled, poached or made into an omelet (with lots of fibrous veggies, of course) eggs are a fat loss power breakfast staple. 

Try one (or all) of these 3 fat loss friendly foods and report back… let me know what you think!

Bio: Kate Horney has a degree in exercise physiology and is certified personal trainer and fat loss professional, helping hundreds of busy women achieve the best results possible in the shortest amount of time.

Kate is the Founder and creator of New Bern’s premiere female fat loss program, Bikini Boot Camp and the online Beyond Baby Post-Partum Fat Loss System. Both programs utilize the science of short, intense exercise mixed with DOABLE nutrition practices to get real women real results.

For more resources to help you live a healthy, happy and balanced life, check out: http://www.beyondfitphysiques.com.

Submitted by: Kate Horney, Founder, Beyond Fitness Physiques

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