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Would you like to lose weight by eating more? Chances are that you can! Of course, you must be sensible and follow some important guidelines. You cannot simply throw caution to the wind and attack the food buffet. But healthy and smaller meals spaced throughout the day will raise your metabolism and, in turn, assist in weight loss. Just imagine putting your car in neutral with the engine revving. In essence, you can burn body fat while sitting still. Granted, adding some form of regular exercise will dramatically increase the amount of fat you can burn, too.
Avoid This Mistake
One of the most common mistakes that dieters make is not eating enough - or frequently enough. By eating healthy meals and snacks approximately every three hours, you can raise your body's metabolism naturally. On the flip side, skipping meals or resorting to extreme "crash" type dieting will have the reverse effect on the body.
It is important to understand that our bodies are very complex. They have a way of counteracting most everything we do. When you skip meals, resort to a starvation-type diet or crash-diet, your body reacts by conserving the fat stores that you already have. What you end up losing is water weight and muscle.
Frequent, smaller meals supply a continuous supply of nutrients that your body must work continually to break down and digest. Also, by eating regularly, you will be able to avoid the bingeing that can be brought on due to hunger. In addition, you will have energy consistently.
Get the Whole Story
Foods choices should consist of a balance of healthy proteins, carbohydrates, and fats. When choosing carbohydrates, it is important to avoid processed foods. Processed foods are broken down quickly and easily by the body. The end result is a rise in blood glucose levels (commonly referred to as blood sugar), which - if not used immediately for energy - will be stored as body fat.
By contrast, whole foods that are high in grains and fiber are packed with nutrients. They are broken down much more slowly into glucose and require the body to work harder in order for that breakdown and conversion to energy to happen. The slower, more efficient process of breaking down whole foods provides a steady and consistent level of glucose, resulting in consistent energy and no storage of body fat.
Foods to Choose
So what foods should you choose for proteins, carbohydrates, and fats? Let's take a look.
Proteins – Choose foods such as chicken breast, turkey, wild salmon, eggs, tuna, almonds, and almond butter.
Carbohydrates – Choose foods such as whole vegetables (sweet potato, broccoli, cauliflower, brussel sprouts, spinach); whole fruits (apple, banana, grapes, blueberries, carrots); and whole cereal grains (oatmeal, brown rice, whole wheat pasta, whole wheat bread). Look for "whole wheat" as opposed to "whole wheat flour" or "whole grain flour" on the list of ingredients.
Fats – Choose foods such as olive, peanut, canola, safflower, and sunflower oils; and omega-3 fatty acids.
Foods to Avoid
So what foods should you avoid? Here are some examples.
Proteins – Avoid foods such as farm-raised salmon, fatty cuts of red meat, fried chicken, peanuts, and peanut butter.
Carbohydrates – Avoid foods such as baked goods, white breads, pastas, processed snack foods, candies, and cookies. Avoid all foods with "whole wheat flour" or "whole grain flour" on the ingredient list.
Fats - Avoid foods such as baked goods, fried foods (doughnuts, french fries), cookies, crackers, cakes, and butter.
Editor's Note: The author is a Natural Drug Free WNBF Pro Bodybuilder, 2x Amateur State Champion, Amateur National Champion, and Amateur World Champion.
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