3 “Healthy Fats” for More Energy, Faster Metabolism and Greater Fat Burn Potential
For decades we’ve been told that all fats are bad. Now we know different.
Nutritional science is fast revealing that natural “healthy fats” are both safe to eat and are actually healthy. This helps explain why France, Italy, Greece and other Mediterranean countries have lower rates of heart disease than the US despite eating high fat diets.(1)
Here are three “healthy fat” foods that some studies suggest may help boost your energy, turn up your fat burning metabolism and help lose dangerous belly fat, in combination with exercise:
1. Coconut Oil
Coconut oil is high in fatty acids called “medium-chain triglycerides”. These are broken down differently to other fatty acids. They are sent straight to the liver to be turned into “ketone bodies”, which feed your cells with energy. This in turn can help the body to burn off more fat.(2)
In a study, 40 women were fed 2 tablespoons of coconut oil or soybean oil for 28 days, in combination with a low carb diet and daily walks.
While both groups lost about 2 pounds on average, the coconut oil group had smaller waists and less belly fat. A similar study found that the waist sizes of obese men reduced 1.1 inches after consuming 30 grams of coconut oil for 4 weeks.(3)
Eggs are one of the healthiest foods around. Packed with high quality protein, vitamin B2, selenium, vitamin D, B6, B12 and minerals including zinc, iron and copper, eggs are one of the most nutrient dense foods around.(4)
A 2008 study, published in the US National Library of Medicine, found that eating eggs for breakfast can contribute to 65 per cent greater weight loss over eight weeks compared to eating a doughy bagel.(5)
3. Greek Yogurt
Scientists are fast realizing the vital role the gut plays in our all round health.
We rely on our gut to turn food into the nutrients we need to be fit and healthy. If the gut isn’t working properly, it can lead to all sorts of health problems.
This includes prostate trouble, low testosterone, high cholesterol, neurological problems and bladder infections.(6)
The key to gut health is having an abundance of “good” bacteria. This is why it’s recommended to eat foods that contain probiotics that help maintain healthy “good” gut bacteria. One of the best sources of natural probotics is Greek yogurt that’s free from sweeteners and added sugars.(7)
Follow “Science based” food plans for increased fat burning potential
Replacing processed foods made from “trans fats” and “polyunsaturated fats” with the healthy fats listed is a great start to a healthier diet. And this is the key to healthy eating: Replacing bad foods that ruin your metabolism with healthy foods packed with nutrients that give you energy and encourage fat burning through exercise.
Brian Flatt is a fitness coach who was fed up with seeing so many of his clients struggle to lose weight and get in shape. Clearly, “calorie counting” wasn’t working. So Flatt dug into the science on what causes our body to store fat, and whether there was a way to counter it.
This led to him developing science based food plans for eating the right foods at the right time for maximum fat burning potential. For people fed up with fad diets, overpriced supplements and endless exercise without seeing results, Flatt’s science based food plans may offer a road map to eating cleaner, losing weight and better all round health.
Disclaimer – Statements made in this article have not been evaluated or approved by the FDA. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Erudite Lifestyle has a monetary relationship with Brian Flatt and will be compensated for purchases made through this website. This page is an advertorial and not purely a blog or information article.
How to Lose Belly Fat in 4 Simple Steps
Belly fat doesn’t just look unattractive. It could be slowly killing you.
Layers of fat encasing your stomach, liver and other vital organs can stop them working properly.
This, in turn, can lead to severe life-threatening health problems, including heart disease, kidney failure, type 2 diabetes and lower testosterone.
If too much belly fat is robbing you of your energy, making you feel unfit, unhealthy and unattractive or you are worried about developing more serious health problems, like heart disease, kidney failure or type 2 diabetes, follow these 4 simple steps:
1. Reduce the amount of processed sugar in your diet.
Swap bread, cereal and fruit juice for healthier options.
One of the worst sources of processed sugar is soda. The recommended daily allowance of sugar is no more than 9 and a half teaspoons, but a single soda can contain 10 teaspoons.
2. Exercise for at least 30 minutes a day.
Exercise can help you to burn fat, reduce stress and it can provide the perfect distraction for those times when you feel like comfort eating. If you are currently carrying a few extra pounds, I can imagine the idea of sweating on a treadmill may sound like torture.
The key to making new habits stick is to make them gradual so they don’t feel like punishment. Otherwise you will only rebel when feeling stressed, and go back to eating unhealthy foods and put on more weight than you have now. This is why you should start light.
Go for a stroll around the park, do some light stretching or try yoga. Then build up to 30 minute runs and cycle rides over time.
3. Eat lots of dietary fiber.
Eating green vegetables, like lentils, broccoli and peas, helps to create a thick gel in your gut that slows down your digestion of food. This helps you feel full quicker, so you don’t eat more than you need.
A study found that eating just 14 grams of fiber a day can reduce the calories you consume by 10% and to lose 2kg over 4 months. Eating fiber also enables you to absorb more nutrients from the healthy foods you do eat and slow down how quickly sugar is absorbed into your bloodstream.
Now probably the biggest challenge you’ll face in switching to eating more fruit and vegetables is how to avoid the cravings for sugary snacks that can drive you crazy.
This is why it’s vital to follow my fourth step which is…
4. Add NATURAL ingredients to your diet that can help reduce your sugar cravings.
Green Coffee Bean – This contains Chlorogenic Acid, which some human studies suggest can reduce the absorption of carbs, which in turn lowers blood sugar and insulin spikes. One study of 30 overweight people over 12 weeks found that green coffee bean helped them to lose 5.4 kg while the group taking plain coffee lost only 3.7 kg.
Dandelion Root – In alternative medicine this is taken in a tea to help flush out the kidneys, treat digestive problems and to curb cravings for sugary sweets.
Apple Cider Vinegar – A study published in the Journal of the American Dietetic Association found that drinking apple cider vinegar helped to reduce calorie consumption by up to 275 calories.
Garcinia Cambogia – The active ingredient in the fruit’s rind, hydroxycitric acid, or HCA, has boosted fat-burning and cut back appetite in studies. It appears to block an enzyme called citrate lyase, which your body uses to make fat.
A multi-supplement that can help reduce food cravings
One of the biggest challenges to losing weight is reducing food and sugar cravings, while switching to a more wholesome diet of fruit and vegetables.
Many people take a daily supplement that contains multiple natural hunger suppressants in one easy to swallow pill. When taken in combination with eating a healthy diet and daily exercise – it can help you to lose dangerous belly fat in a safe, healthy way.
Our friend Dr Sam Robbins has created a supplement that helps suppress sugar cravings and helps to trigger your fat burning hormones (Thyroid and Leptin) into action, and suppresses the hormones that make you retain fat around your belly (Cortisol and Insulin).
Disclaimer – Lean Optimizer not a magic pill. To claim all the health benefits, it needs to be taken in combination with a healthy diet and daily exercise. Lean Optimizer is not designed to treat or cure any serious illness or disease. Statements made in this article have not been evaluated or approved by the FDA. You should never make changes to your medication without speaking to your doctor. Erudite Lifestyle has a monetary relationship with Dr Sam Robbins and will be compensated for purchases made via the links in this article.
As we get older, getting a bigger belly can come with the territory.
But belly fat doesn’t just look unattractive but it may be slowly killing you.
Fat around the abs, belly and liver is a key cause of type 2 diabetes, heart disease, low testosterone, kidney failure and premature death.
So if you’re a man and your waistline is above 40 inches (102cm) or 35 inches (88cm) if you’re a woman then it is sensible to take steps to try and reduce it.
1. Replace Processed Junk with Healthy Food
Processed foods are often loaded with refined sugars, like sucrose, dextrose, fructose, or sweeteners like aspartame or agave nectar. These can cause havoc for your liver and metabolism.
Only your liver can process refined sugars. If it gets overloaded, the sugar gets stored as fat. Fat encased around your belly then causes “cellular inflammation” which is blamed for all sorts of serious health problems.
The key is to slowly start replacing processed junk with fruit and vegetables. These natural foods are packed with nutrients that give you energy and encourage fat burning.
Brian Flatt is a fitness coach who was fed up with seeing so many of his clients struggle to lose weight and get in shape. Clearly, “calorie counting” wasn’t working. So Flatt developed a science based food plans for eating the right foods at the right time for maximum fat burning potential.
If you’re fed up with fad diets, overpriced supplements and endless exercise without seeing results, Flatt’s science based food plans may offer a road map to eating cleaner, losing weight and better all round health.
2. Switch to the Mediterranean diet
The Mediterranean diet is now actively recommended by UK doctors to patients at risk of type 2 diabetes. This is because it contains foods low in carbs and with a low glycemic index. Low glycemic foods take longer for the gut to digest, absorb and metabolise. This means the body absorbs more nutrition from the food and avoids blood sugar spikes and insulin resistance.
When you eat fewer carbs your sugar cravings can naturally reduce, and your appetite may go down. Even better, you can eat as much low carb food you like (within reason), unlike low fat diets where you have to count calories and feel like you’re starving yourself.
Low carb diets also help to reduce belly fat by putting your body into a state known as ‘Ketosis’. This causes your body to stop relying on sugar for energy but instead starts burning belly fat as fuel.
3. Exercise for 30 mins a day
The idea that doing hundreds of sit ups and crunches a day will give you a lean, toned stomach is a complete myth.
The exercises that help to lose belly fat are ‘aerobic’ exercises, like walking, running or swimming. And some studies have suggested that 30 minutes may be the optimal time for weight loss and boosting energy levels.
This includes a study (published in the journal Scandinavian Journal of Public Health) which found that shorter exercise sessions can give you more energy as well as burn more fat than longer routines.
In the study, 60 moderately overweight men were tracked for 13 weeks. Those that exercised for half an hour lost 7.9 lbs while those exercising longer lost just 6lbs. The group that exercised for just 30 minutes also reported having more energy and feeling more motivated to stay healthy.
4. Try a multi-supplement to help reduce food cravings
There is no miracle cure to losing belly fat. The only way it can be achieved is by committing yourself to making healthy lifestyle changes. The key to success is to make these changes gradually so they don’t feel like punishment. However, once these new habits, of eating proper food and getting more exercise, take hold they can lead to long-term improvements in your weight, health and happiness.
One of the biggest challenges to losing weight is the food and sugar cravings. While your gut adjusts to a healthier diet of fruit and vegetables, it may help to take a supplement designed to reduce these cravings.
Dr Sam Robbins created his supplement, Lean Optimizer, to help suppress both sugar cravings and the hormones linked to fat being retained around the belly. Lean Optimizer is also designed to trigger the fat burning hormones, Thyroid and Leptin, into action to encourage better fat burning.
Since its launch 17 years ago, Lean Optimizer has helped 817,400+ people to safely suppress appetite and increase metabolism and energy levels.
Disclaimer – Lean Optimizer not a magic pill. To claim all the health benefits, it needs to be taken in combination with a healthy diet and daily exercise. Lean Optimizer is not designed to treat or cure any serious illness or disease. Statements made in this article have not been evaluated or approved by the Federal Drug Administration. Individual results vary and results discussed in these materials are not necessarily typical or average results. Some of the discussions of results are based on anecdotal reports or individuals’ personal experiences, not necessarily representative of typical results and, in some cases, representative of exceptional results. You should never make changes to your medication without speaking to your doctor. The information provided is not a replacement for professional medical advice. Erudite Lifestyle has a monetary relationship with Dr Sam Robbins and will be compensated for purchases made via the links in this article. This page is an advertorial and not purely a blog or information article