Use these helpful tips and foods to help lose weight and fat from your body.
First up, an important question. What are macronutrients?
Macro nutrients are the building bricks of your nutrition. Carbs, proteins and fats are the basics that give you fast energy, help to sustain energy and keep an eye on your blood flow and metabolism. Each different macro nutrient performs various different functions in your body.
Energy which your body gain from macro nutrients is measured in calories.
Carbs 4 calories per 1 g
Proteins 4 calories per 1 g
Fats 9 calories per 1 g
They provide energy for high intensity activities, like your training. Carbs are one of the cases when it is necessary to distinguish between good and bad guys.
Source: CrossFit Inc
Basically, in nutrition you can find three types of carbohydrates: simple carbs, complex starchy carbs, and complex fibrous carbs.
Simple sugar can be broken down to table sugars, fructose and lactose. Table sugar is the one we should avoid. We can find it in regular sugar, candies and also sweetened drinks. Complex carbs can be found in fruits, vegetables, whole grain products, cereals, rice… They contain vitamins, fibre and minerals.
The right choice of carbohydrates can also help your digestion system work well. It is important to remember that vegetables contain carbohydrates, and not just foods like rice, pasta or bread that are more generally presented as carbohydrates in mainstream culture.
Fat Loss – Proteins
Protein is basically a group of amino acids which are inevitable for building and maintaining muscles. Proteins also help with muscle recovery and tissue repair and support immune system.
They are divided into three categories: essential, semi-essential and nonessential.
Our body is not capable of producing essential amino acids on it own, that´s why we have to pay special attention to the nutrition when it comes to getting some proteins.
Great natural sources of proteins are meat, fish, diary products, eggs, nuts…
Source: Girls Who Lift
Fats are another part of nutrition that must be carefully distinguished between what is good and what can cause a harm. There are three types of fats: saturated, unsaturated and trans fats.
Trans fats are the ones you should forget. They are contained in all those fast food yummy but super unhealthy meals and can cause many problems including diabetes, stroke and hearth disease. Healthy fats on the other hand bring dozens of benefits.
8 Foods to Add into your Nutrition
1. CAYENNE PEPPER
- Boost metabolism
- Reduce Hunger
- Lower Blood Pressure
- Aid digestive health
Cayenne peppers are a type of chili pepper. They belong to the nightshade family of flowering plants and are closely related to bell peppers and jalapeños.
They were originally grown in Central and South America, but brought to Europe in the 15th century by Christopher Columbus.
Cayenne peppers are a popular spice used in many different regional styles of cooking, and they have been used medicinally for thousands of years.
These peppers boast an impressive nutrition profile, which includes a variety of antioxidants that are beneficial for your health.
One tablespoon (5 grams) of cayenne pepper contains the following (1):
Fat: 1 gram
Carbs: 3 grams
Fiber: 1.4 grams
Protein: 0.6 grams
Vitamin A: 44% of the RDI
Vitamin E: 8% of the RDI
Vitamin C: 7% of the RDI
Vitamin B6: 6% of the RDI
Vitamin K: 5% of the RDI
Manganese: 5% of the RDI
Potassium: 3% of the RDI
Riboflavin: 3% of the RDI
Capsaicin, the active ingredient in cayenne peppers, is what gives them their medicinal properties.
It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.
- Powerful antioxidants
- Source of vitamin c
- Lower cholestorol
- Great source of vitamin K
- Contains cancer fighting substances
Of all the super healthy greens, kale is king.
It is definitely one of the healthiest and most nutritious plant foods in existence.
Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties.
Here are 10 health benefits of kale that are supported by science.
Kale Is Among The Most Nutrient-Dense Foods on The Planet
It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.
There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape.
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
Vitamin A: 206% of the DV (from beta-carotene)
Vitamin K: 684% of the DV
Vitamin C: 134% of the DV
Vitamin B6: 9% of the DV
Manganese: 26% of the DV
Calcium: 9% of the DV
Copper: 10% of the DV
Potassium: 9% of the DV
Magnesium: 6% of the DV
It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
3. CHIA SEEDS
- Loaded with antioxidants
- Almost all the carbs are fibre
- High quality protein
Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to the mint.
Chia seeds were an important food for the Aztecs and Mayans back in the day.
They prized them for their ability to provide sustainable energy. In fact, “chia” is the ancient Mayan word for “strength.”
Despite their ancient history as a dietary staple, chia seeds became recognized as a modern-day superfood only recently.
In the past few years, they have exploded in popularity and are now consumed by health conscious people all over the world.
Don’t be fooled by the size — these tiny seeds pack a powerful nutritional punch.
A one-ounce (28 grams) serving of chia seeds contains (1):
Fiber: 11 grams.
Protein: 4 grams.
Fat: 9 grams (5 of which are omega-3s).
Calcium: 18% of the RDI.
Manganese: 30% of the RDI.
Magnesium: 30% of the RDI.
Phosphorus: 27% of the RDI.
They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.
This is particularly impressive considering that this is just a single ounce, equalling 28 grams or about two tablespoons. This small amount supplies only 137 calories and one gram of digestible carbohydrate.
Interestingly, if you subtract the fiber — most of which doesn’t end up as usable calories for your body — chia seeds only contain 101 calories per ounce (28 grams).
This makes them one of the world’s best sources of several important nutrients, calorie for calorie.
To top things off, chia seeds are a whole-grain food, usually grown organically. Plus, they’re non-GMO and naturally free of gluten.