Nutrition for Dummies

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  • Published : April 7, 2013
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Through Diet

Step 1a

Cut calories. To lose weight, eat fewer calories than you burn. While you can use a structured diet plan to lose weight, you can successfully drop pounds fast by changing to healthier eating habits. Replace chips and cookies with fruit and low-fat yogurt. Cut soft drinks and alcohol from your diet. Make a decision to only eat while you are sitting down at the table, and don't eat in front of the television. • Don't eat anything containing simple carbohydrates (sugar), particularly refined sugars, like those found in white bread, pasta and many snacks foods. • Toss out any foods in your home that contain simple carbs and replace them with whole grain products. • Simple carb foods are hard to digest and can cause bloating, which makes losing stomach fat difficult. • Nuts

➢ Nuts are very high in protein, with 1 cup of mixed, salted nuts containing 23.7 g, which is 47 percent of the recommended daily intake (RDI), according to the United States Department of Agriculture. Macadamia nuts and walnuts are two of the best choices, with 1 cup of macadamia nuts offering 10.3 g of protein and 78.2 g of monounsaturated fat. Walnuts contain 17.8 g of protein in 1 cup, which is 36 percent of the RDI, and 10.5 g of monounsaturated fat. Walnuts are also an excellent source of omega-3 fatty acids, which, according to the University of Maryland Medical Center, are useful in treating heart disease, high cholesterol, diabetes and arthritis.

Best nuts: Pistachios

Pistachios contain the least amount of calories in nuts with 13 g of unsaturated fats and 3 g of fiber per serving. The unsaturated fat is necessary for proper protein metabolism and the extra fiber helps to maintain a satiated feeling. One serving size is 1 oz. or 49 nuts. Almonds

Almonds contain 163 calories per serving, which is 23 nuts. There's 14 g of fat and 4 g of fiber, as well as more than half the daily recommended value of Vitamin E. Besides the many added benefits of eating almonds, they also pack 6 g of protein, which help to maintain muscle mass so that fat, and not muscle, is burned after workouts. Walnuts

Walnuts are a bit higher in calories, at 185 per serving of 14 halves. However, they do contain the highest amount of Omega 3 fatty acids as well as ellagic acid, the immune system boosting antioxidant. This addition of Omega 3 fatty acids is important because, as shown by the Academy of Sciences of the Czech Republic in Prague, and Pronova BioPharma of Norway, these acids help the body burn fat. Also, overeating any food will add excess calories that will lead to an increase in body weight, which many times can be fat. Approach nuts as a snack; though they have many positive qualities, overconsumption of nuts will not aid in lowering belly fat. • Fish

• Fish, especially cold water fish, is an excellent protein choice. A serving of 1/2 of a halibut fillet contains 42.4 g of protein, which is 85 percent of the RDI, as well as 1.3 g of monounsaturated fat and 1064 mg of omega-3 fatty acids. Other good choices are tuna, herring, salmon and lake trout. A study on dietary patterns in the September 8, 2009 issue of the "International Journal of Obesity" finds that those who consume a diet that consists of fish are not as likely to develop obesity. • Eggs

➢ Eggs are mentioned in the same "International Journal of Obesity" study as fish, mentioned above. One cooked egg contains 6.3 mg of protein and 2.0 mg of monounsaturated fat. • Peanut Butter

➢ A 2 tbsp serving of peanut butter, fortified with vitamins and minerals, provides 8.2 g of protein, which is 16 percent of the RDI. Not only is it high in protein, it also contains belly fat fighting monounsaturated fat in the amount of 7.9 g, and 22.4mg of omega-3 fatty acids. • Tofu

➢ For those that want to make sure they get high protein intake to reduce belly fat but don't want to eat any animal products...
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