Four Potent Tips For Making Healthy Fat-Burning Desserts

Fat loss isn't about deprivation. And staying trim isn't about having good genes. It's about hormonally programming your body to burn fat.

And that's exactly what the easy-to-follow tips and intelligent ingredients I'll go over will do for you! In fact, not only does this way of eating work to shed fat fast... it will help you keep it off forever!

Here are the four fat-melting mantras you must follow to unveil a sleeker, sexier YOU:

1. Stop the blood sugar spike:

Eating carb- and sugar-rich foods spikes your blood sugar and causes your body to produce insulin - the "fat-storage hormone". The number one way to send your body the metabolic message to slim down and burn fat is to limit carbs, keep your sugar intake low and avoid grains.

2. Power up your fat burning with protein:

Protein is the most thermogenic - or fat burning - nutrient on the planet. That's because it stimulates glucagon - the "weight loss hormone". But be sure to choose clean proteins - like grass-fed dairy products and pastured, cage-free eggs. Otherwise, you'll get a hefty dose of obesogens - compounds that mess up your metabolism and stifle your weight loss efforts. Be sure to include a source of protein with every meal or snack.

3. Feast on fat:

Think a low-fat diet is the way to a sleeker you? Think again. Healthy fats - like those found in wild coldwater fish and those in nuts, nut flours, avocados, and olive oil (called monounsaturated fats) are metabolic power ingredients. Another healthy fat to include is coconut oil. As a medium chain triglyceride (MCT), the body uses these unique fats for fuel, not storage. And what about saturated fats? If you're eating grass-fed products (like butter, milk, ghee, kefir) you're getting an excellent fat profile that includes a very unique fat-burning fat called conjugated linolenic acid (CLA). CLA is so effective at burning fat that it is made into a supplement for that very purpose. To keep your metabolism cranking on all cylinders, be sure to include a serving of healthy fats at every meal.

4. Use healthy flours:

Take a close look at the flour you use. Many bakers (even so-called "healthy" bakers) choose whole grain flours over refined white flours. But whole grain flours are still very high in carbohydrates and score high on the glycemic index. And when it comes to your waistline and health, that's a really bad thing. High glycemic foods cause your blood sugar to spike, raising your levels of insulin, the "fat-storage hormone." Eating high glycemic foods promotes weight gain. If you want to avoid "muffin tops" and "dough boy bellies" then you MUST stay away from grain based flours. And here's another reason to avoid traditional flours: Most are made from wheat and contain gluten - an allergenic protein that causes health issues for many people.

But what about gluten-free flours and baking mixes?

Unfortunately, most gluten free flours use a combination of high glycemic ingredients like rice flour, potato starch, tapioca flour and sorghum flour. So while the gluten is missing, all the blood sugar-spiking effects are still there. Don't be fooled.

The good news is that there is a healthy, low glycemic, gluten free option you can use: Nut flours!

Nut flours are surprisingly versatile and lend buttery richness to all kinds of baked goods - from biscotti to cupcakes. And unlike grain-based flours, they are gluten free and low carb too!

If you follow these simple tips you'll be well on your way to a slimmer body!

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Foods That Burn Abdominal Fat

Are there really foods that burn abdominal fat, which sometimes speeds up your metabolic process? Yes! By consuming the proper foods, you are able deceive your body into burning through its spare or excess fat.

Here are some of the tastiest and most easy foods that burn abdominal fat in existence:

Citrus fruit and Powdered ginger

When you were youthful and you experienced a cold coming on, your mother probably told you to take plenty of vitamin C. Vitamin C is generally a well liked resistance booster unit, but it has a privy gift too: It enables you to burn off fat quicker!.

Vitamin C increases your fat-burning ability twice over. First, it speeds up the operation of fat metabolism. It also has an effect on fat reposition. The citric acid breaks down dietary fats, making them unlikely to pile up and inclined to be scoured from the body.

Relating to their Vitamin C content, citrus place highly among foods that burn abdominal fat. Try adding a variety of citrus to your intake of food, such as oranges, tangerines, lemons and limes. It is preferable to consume the entire fruit than to drink the juice, because the fruit contains fibre another fat-fighter. Don't fancy fruit? Tomatoes are also foods that burn abdominal fat. Use fresh tomatoes in your homemade soups for metabolic hike.

Powdered ginger is another lemony fat-burner. It is also helps in blood vessel dilation, for that reason it opens up the blood vessels and enhances circulation of blood. This leads to a substantial hike to the metabolic process. In point of fact, reports hint that individuals who consume powdered ginger may dispose of as much as 20 % more fat than their equals.

Powdered ginger and citrus flavours complement each other well, especially in Asiatic dinning. Experiment with this exotic pairing, and you are able get in shape without ever feeling impoverished.

Breakfast cereals and Whole Foods grain

Nothing sets out your day off right like a warm bowl-full of breakfast cereals. Thats because portion of oatmeal is high in fibre, which steadies blood sugar level and blocks collapses and weariness. Slow cooked oatmeal is thick and hearty, and you're able add together non-fat milk for an even larger fat-burning reward. (Calcium and fibre are confirmed foods that burn abdominal fat.).

The carbs in slow cooked oatmeal furnish a speedy ascent in free energy so you're able to wake up quicker. But the carbs are complex and get broken down softly, which keeps your free energy up and your appetite low for hours after breakfast. As an additional bonus, oat meal lowers cholesterol too!.

Nuts and Edibles bean

Nuts and edibles bean are balanced foods that burn abdominal fat that also keep your appetite in check for long stretches. Like oat meal, nuts and edibles bean contain fibre that kick starts your metabolic process. Unlike slow cooked oatmeal, they also have a great deal of healthy protein. Healthy protein is extremely important for building lean muscle mass, which burns down calories quicker than fat.

Extra Virgin Olive Oil

Olive oil has long been advocated by health professionals for its heart health many benefits. Olive oil contains unsaturated fat that multiplies the amount of high-density lipids from the blood stream. These lipids, alias good cholesterol, or HDL, slam bad cholesterol coming from the arteries. By replacing olive oil for butter and marge, you are able actually reduce bad cholesterol and help to increase your metabolic process.

Fat burnings foods can assist you to hit your weight loss goal quicker. Include some fun cardiovascular exercise and so much hydration, and you'll have a formula for wining!.

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Burning Fat Fast With Exercise

Acquiring a fit and healthy looking body cannot be achieved with weight loss products alone. Burning fat fast requires a bit more exertion on your part. Although diet pills and beverages can help boost your body's metabolism to eliminate your stored fats faster, there is nothing like combining weight loss products with a good dose of daily exercise.

Exercise is best described as a bodily activity where you get to work on your muscles to promote general well-being as well as acquiring a toned physique. There are many types of exercises that you can do these days, but if you concentrate on the ones that burn fat, you are going to have more success.

If you are a sports lover then incorporating any sport like basketball, volleyball or even tennis to your daily routine can help you get to lose weight faster. On the other hand, if you are the type of person who has very little time for exercise, then sparing at least 30 minutes to an hour of your time to hit the gym or do some physical activity is highly recommended. This can help you boost your body's ability to metabolize any calories you have digested over the day.

In the gym, you can hit the treadmill for a few minutes, alternating between walking and running. You can even lift weights if you want. That said, if you are not keen on spending money just to use your local gym, there are fat burning exercises that you can do on your home that can provide you with the same results.

If you are no longer happy with the way your body looks and would love to have a figure that you can flaunt, then spare some of your time and try out these amazing exercises that can help sculpt your body so that people turn their heads when you walk by.

• STAIRS: Start off with the easiest first just like stair climbing. In this exercise, start off by standing at the foot of your stairs then walk in place for about a minute to get your muscles pumped up. Then step up onto the first step of the stair then back down. Do this for about 10 times. For 15 seconds walk in place at the bottom of the stairs. The next set of steps is to climb up two steps then go down at the bottom then back up one step then down. Repeat this sequence ten times. Repeat the same process until you reach the tenth step on your stairs.


• CRUNCHES: If you are ready to burn those fats present on your abdomen to get that fantastic set of abdominal muscles then include crunches in your exercise regimen. Begin your crunches with isometrics where in you count five seconds while you come up and five seconds again when you go back down. Repeat this step five times. After you get to feel the burn of this exercise, do three sets of fifteen crunches. Afterward, lie on your side with your shoulders and upper back still in the upward position then repeat the same exercise.


• COUCH KICK: Another exercise that can get your fats burning in no time at all is the couch kick. Yes, it is time to use your couch other than sitting down to watch TV. Stand in front of your couch and position yourself closer to one of the arm rests. Use the arm of the couch as your support when you bend forward. Lower your head to reduce the strain on the muscles in this part of your body. Extend or kick your right leg backwards making sure that it is parallel to your ceiling. Do the same thing with your left leg. Repeat this exercise until you find the need to stop.


• LAUNDRY LIFT: Did you know that your laundry can actually help you get in shape? Get a basket full of your clothes and position it on top of your head. In this exercise you raise the basket up and then back down at least fifteen times for each repetition. This exercise will tone your upper body and arms giving you a much better looking physique.

Combining these exercises can help you not only in burning fat faster but also in providing better overall health. When you add weight loss supplements, you can really start accomplishing your weight loss goals.

K. Paul Mallasch is the publisher of Health Courage, where you can learn more about burning fat fast. Stop by today! http://www.HealthCourage.com

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Total Body Workouts Are Better Fat Burners

Total body fat burning workouts beat cardio every day of the week. If you want to sculpt your body weith fat burning exercise sessions, burn fat with total body workouts.

Cardio (a.k.a. aerobic exercise) is no longer the King of Exercise. Research now shows that you can burn fat, improve your heart health, increase your quality of life, and reduce your risk of disability with resistance training.

Sure, you can get some benefits by using machines at your local health club. But total-body "functional" exercises (like squats, push-ups, and bodyweight rows) are even better. And resistance training doesn't mean barbell bench pressing with heavy weights. You can use dumbbell free weights or a variety of creative bodyweight exercises at home.

An extra benefit of bodyweight or free-weight exercises is that they give you the ability to complete a total-body workout in less time. For example, if you do a bodyweight or dumbbell squat, you will replace the need for the leg extension and leg curl machines in a health club. Push-ups or dumbbell chest presses replace the chest fly and triceps extension machines. And chin-ups replace the need for machine-aided pulldowns and biceps curls.

In three or four "functional" moves, you can complete a total-body workout. Do each exercise two to three times for 8 to 12 repetitions per set. Rest one minute between sets. You can do your exercises in a circuit (all exercises done back to back without rest) or in supersets (two exercises done back to back without rest) to cut even more time from your workout. Aim for three total-body strength-training workouts per week.

Total body workouts are where its at.

Commercial Gym Example:

Squat

Seated Row

Bench press or DB Chest Press

DB Split Squat

That's a thorough workout, and you'll be sweating up a storm and your heart rate will be up - but that only matters for people that are addicted to the sweat and increased heart rate of cardio. What really matters is the turbulence put on the muscle and the increased metabolism and muscle growth that happens outside of the gym

Do the work in the gym, and burn the fat during recovery,

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked total body fat burning workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. The TT fat burning workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat burning help you lose fat without any equipment at all.

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Fat Burning Recipes

Creating tasty and satisfying fat burning menus is no more difficult or time consuming than other meal planning. Yet the results and benefits are both far reaching and tangible.

Many people however may not know or understand what fat burning foods are, or how to prepare them. What fat burning foods offer are a healthy and tasty way to eat while burning off fat stores. And you may no longer need to have two menus either, one for you and one for your family.

Vegetable soups

Vegetable soups are easy to prepare and quick to make. They are filling and are a great way to burn fat. In fact vegetable soups may be the best foods for burning fat. One of the reasons vegetable soups can boost the metabolism is due to their water content. Our body relies on a steady intake of water in order for our metabolism to function optimally.

Vegetables also provide fiber which promotes intestinal health. The combination of proteins and fiber found in vegetables decrease food cravings and with this comes the ability to burn off those fats already stored in the body.

Fat burning cabbage soup

1 bunch celery

one large can tomatoes

1 head cabbage

2 green peppers

6 green onions

parsley

salt and pepper to taste

Method

1. chop all ingredients into medium sized pieces
2. heat a large pan half filled with water
3. when boiling drop in all ingredients and reduce to a simmer
4. season
5. simmer until vegetables are tender
6. serve hot

Fat burning mixed vegetable Soup

Dieters can choose fresh or frozen vegetables

A base broth which can either be made or bought

Salt and pepper to taste

Fresh herbs (optional)

Method

1. clean and chop vegetables
2. select vegetables about the same size so that they all cook evenly
3. saute the more intense flavored vegetables such as onions or leeks first
4. saute the harder veggies next such as carrots and potatoes
5. add all vegetables to a pot and pour over the broth
6. add a tiny splash of virgin olive oil
7. add seasoning and herbs
8. simmer until all vegetables are firm but not mushy
9. add flavor enhancements if you wish such as pesto or perhaps garlic

Fat burning breakfast

Crust-less Quiche

6 egg whites

1 tsp baking powder

1 cup broccoli

1 tsp virgin olive oil

pinch garlic powder

salt and pepper to taste

Method

1. whisk eggs with dry ingredients

2. Transfer to a greased oven dish and bake at 350 F for 30-40 minutes until golden brown.

Turkey recipes = lean protein

Turkey is a perfect fat burning food which is high in protein and balance in carbohydrates and healthy fats.

Turkey meatloaf.

1 pack of ground turkey meat

One-half cup spinach

6 chopped walnuts

1 bunch chopped green onions

One-quarter cup seedless raisins

One-half cup buttermilk

1Tbsp ketchup or tomato sauce

salt and pepper to taste

Method

1. mix all the ingredients with the exception of the tomato sauce together until combined
2. place on a backing sheet and pat down until even
3. spread the tomato sauce on top
4. bake for 15-20 minutes in a 375F oven until golden brown

Turkey Burgers

4 oz lean ground turkey meat

One-quarter cup spinach

5 chopped almonds

2 chopped mushrooms

salt and pepper to taste

Method

1. Mix all ingredients in a bowl.
2. place pan on a medium heat and add about 1 Tsp of virgin olive oil
3. in a clean a slight wet hand mold burgers to the required size
4. ensure that each patty is the same size so that cooking times are even
5. place patties in the heated oil and fry on each side until each patty is crispy brown and cooked through
6. serve with a salad or savory rice

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7 Fruits That Burn Fat - Lose Weight Eating Beautiful Tasty Foods and Avoid Being Hungry

The key is to eat foods which will help our bodies perform well, maintaining high levels of energy and boosting our metabolisms. Here are the fruits that will help you burn fat.

Strawberries

An excellent fruit which will help lose weight, low in sugar and high in fiber which will stop you feeling hungry for longer. Rich in vitamin c, it's ph balance will help boost metabolism, aiding digestion and burning fats.

Apples.

We have all been taught that eating "An apple a day will keep the doctor away" this is true. Apples contain pectin, a soluble fiber, studies have proven those who eat an apple before eating a meal will lose weight quicker than those who don't. Apples fill you up stopping feelings of hunger.

Oranges.

Most adults are deficient in many vitamins and minerals our bodies need to run smoothly. Vitamin C contained in oranges is a very important antioxidant needed for the formation of collagen, iron and maintaining a healthy digestive system.

Tomatoes.

Tomatoes are rich with nutrients and vitamins, help the fight the fat build up. Tomatoes also help prevent cancer and high blood pressure. Eat raw for maximum benefits.

Peaches.

A study in Colorado found people who ate peaches burned an extra 100 calories compared to those who did not eat this fruit. The asorbic acid found in peaches makes it easier to burn fat.

Kiwi's

This green fruit is an excellent source of vitamin c, which can help to burn fat and fight against the signs of aging. The body finds it harder to burn fat with out adequate levels of vitamin c.

Bananas

High in fiber, potassium and vitamin C; essential ingredients to fight fat and to keep the digestive system running a optimum levels.

Eating fruit will help you burn fat. Check out Fruits Burn Fat for the secret to burn fat form those difficult areas.

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Fat Burning Workouts - Different Fat Burning Workouts Suitable For Men and Women

In the desire to control the total percentage of body fat together with the needs to prevent health problems, fat burning workouts are done apart from your right and healthy diet.

Fat itself is not bad; in fact it is needed in our body for proper functioning. It works as a cushion from harmful things that hurt our body. It helps in sustaining and nourishing our skin, nails and hair. What I harmful and dangerous is the overabundance of fats in the body. This is common among overweight individuals and obese that exceeds the normal body mass index. So, that makes a big difference, the normal and above normal. The healthy and the unhealthy persons. Out of the negative consequences of being overweight, people become obsessed in reducing body fats until reaching the point that the behaviors become impulsive in exercising and dieting. Sometimes, eating disorders have become common because of the fear of obesity and health problems. The main point here is nothing will change when you over focus yourself - and this article will tell you exactly what to do the right workouts for you which are to be done in moderation.

When you decide to dwell on engaging self in workouts that burn fats, you will get health benefits such as:

• The workouts can stabilize and sustain the health of your heart; For everyone's information, your heart is a muscle and when fats are too many, it can accumulate in the heart causing coronary heart disease. The more fats in your heart, your heart can be overworked to pump out blood.
• It can decrease the risk of stroke, a condition wherein there's loss of brain function due to absence of oxygen because of fat blockage. Those unhealthy saturated transfats can even clog your arteries thus causing a raise in your cholesterol level.
• It can help in improving your respiratory system or breathing; when you have so much fat in your body, it can be very difficult for the body to move and reduce the body's lung capacity.
• It can cause greater movement and flexibility; once fat accumulates in the body, it can cause loss of cartilage in the knee and hip joints thus restricting its movement. With workouts, it can prevent back pains, strains and sprains.

More so, one has to understand that single workout cannot help you achieve your goals. Your fat burning workouts must include:

• The workout must be done regularly.
• It must focus on your fitness or bodybuilding.
• It should have regular cardio session with proper change of intensity that can be tolerated.

It's time to work out!

When you do all these workouts, you have to consider your own capacity. Even if the ideal duration is for 30-60 minutes, you should not force your body to go beyond the normal limit. Over time, the exercises can be increased gradually and slowly. When you do some breaks in between each exercise, it shout not take any longer to prevent a decrease on the fat burning intensity the exercises are giving you.

Fat Burning Workouts For Men...

1. Full body push-ups, 2 sets for 10-12 counts

• To start, position the body by lying with face fronting the floor.
• Lie on your knees or toes and place hands few inches wider than your shoulders.
• To begin push-up, inhale or breathe in as you lower your body into the floor, while maintaining and keeping back straight from head to toe.
• As you push your body back up, breathe out. Repeat steps.

2. Side lateral raises, 2-3 sets for 8-10 counts

• You can do the exercise when sitting or standing.
• Being by sitting on a bench or chair and a dumbbell held by each hand by your side.
• Now, bend your elbows slightly and slowly raise your hands from the side and move your hands are just above shoulder height.
• Once in the shoulder height, lower your hands back down to the starting position.

3. Scissors, 2-3 sets for 18-20 counts

• Lie flat on your back on the floor with arms at your sides and legs together.
• Slowly, raise one leg until you can possibly reach 90 degree angle from the floor and then lower it slowly.
• Repeat with the opposite leg. If you do this very fast, it can be quite easy for you.
• This time, repeat the exercise and do some pausing for 5 counts when you have reached your leg an angle of 45 degree.
• Repeat the whole exercise by raising both legs together and as fast as you could, alternately move up and down each leg.

Fat Burning Workouts For Women...

1. Jogging on the spot for 5 minutes

2. Side leg lifts, 2 sets for 10-15 counts

• Begin by lying on your right side with your right arm resting on floor and elbow slightly bent.
• As much as possible, place your left hand on ground in front of your body for support.
• Extend the legs fully with knees slightly bent.
• Slowly lift top leg through a full range of motion, and then lower it down but do not allow touching it on the floor; it should be just above the bottom leg.
• Repeat the steps.

3. Lunges on a step - 2 sets, for 10-12 counts

• Begin by standing straight and stepping forward with your one leg into a split squat position.
• Perform the exercise as in the split squat.
• Now, as you return to the upright position safely, step the forwarded leg back. Then slowly return to the starting position.

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Turning Your Metabolism Into A Fat Burning Machine

Do you currently hold excess weight around your midsection, thighs, and buttocks? Are you constantly fighting the scale to even budge? It is possible that your metabolism needs an adjustment. Sometimes our metabolism gets stuck in one mode due to old eating habits. There are a few tips that will allow your metabolism to reboot and start burning fat with ease. First we must learn that the body loves to be regular, and stay on a schedule. Secondly, what we put into our mouth plays a big role in how we can achieve our metabolism burning around the clock.

When we are talking about the body loving to be regular and consistent we are talking about an actual feeding schedule. When we take the time to put our bodies on a feeding schedule we are allowing our metabolism to start burning fat around the clock. This is simply due to the fact that our body knows now when it will be given another source of energy(meal). If our eating schedule is sporadic and different every day, the body will store fat naturally because of it being unsure when it will receive its next source of energy. So in saying all of this we want to shoot for eating a small portioned meal every 3 to 4 hours. If you do not eat something within every 4 to 5 hours your body will start storing fat. So we want to eat regularly and often. This is the biggest key in recharging our metabolism to create a natural fat burning machine. In the beginning this can be a bit overwhelming trying to cook meals in advance, figure out what you will be able to take to work, and simply how you will remember to eat every 3 to 4 hours while running such a busy lifestyle. There is no need to worry if you can manage to do it consistent for the first 2 weeks, I guarantee your body will remind you when you need to eat, and you will get creative with the meals and snacks you do eat. Remember if we are eating this frequent not every 'meal' needs to be a full sit down meal, in fact probably 3 meals a day will be more of a snack size meal. So don't get discouraged and think that you wont be able to achieve this because with a little preparation and motivation this task becomes rather easy and can be adjusted to any busy lifestyle.

Lastly, what we need to work on is what exactly we are choosing to eat. If you get your eating schedule down but your still eating junk unfortunately you will still gain weight. So when we are trying to assist our metabolism in weight-loss we want to eat as clean as possible. The foods we want to eat everyday at every meal are low-fat proteins, a vegetable carbohydrate, and a good fat. Some low-fat proteins that are good in assisting weight-loss would be grilled chicken breasts, tuna, flank steak, and non-fat cottage cheese. For the vegetables we should try to shoot for as many green vegetables as possible like broccoli, spinach, and celery. All of these vegetables are loaded with great vitamins and antioxidants. Last we want to add in good fats. Good fats actually help break down fat cells in the body. Good fats would be flax seed oil, olive oil, all natural peanut butter, and unsalted nuts. Remember these are good fats, but still high in calories so include them in your meals but limit the quantity. If you add these three ingredients to your meals and eat 5 to 7 small meals throughout the day, you will achieve a fat burning metabolism. Your metabolism will constantly be working and burning calories, which in return will assist you in all of your weight-loss.

Author: Kurt Aungst

Website: [http://yourbellyfatfree.com/bellyfatfreetips.php]

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Benefits of Sunflower Seeds - A Natural Fat Burning Food

Discover the incredible weight loss benefits of sunflower seeds, how to best prepare them and how much you should eat to get maximum benefit from sunflower seeds - one of nature's amazing fat burning foods.

Have you ever noticed the beautifully colored sunflowers that stand proudly tall in the open fields, with their huge, wide and golden flowers, and their darker brown centers? This is where sunflower seeds come from. The seeds may be black, gray, or green. They are small seeds with hard, tear-shaped shells that are black or gray. Shells may be streaked with black and white.

Once hulled, these seeds have a mild, nutty flavor, and are firm yet tender in texture.

Do you realize that for over 5,000 years, Native Americans have not only consumed these seeds for the oil, but have also utilized the seeds, as well as the flowers, for decorative purposes, religious occasions and dyes?

You can purchase sunflower seeds throughout the year at your local supermarket, grocery store, health food store or whole foods store.

Fat Burning Benefits of Sunflower Seeds

They are an outstanding food source for Vitamin E and also contain a reasonable amount of thiamin, a B vitamin. They're also a rich in such minerals as manganese, magnesium, copper, selenium and phosphorus, a good way to get another B Vitamin, Pantothenic acid, and an excellent way to get folate and tryptophan into your diet.

They contain Vitamin E, a potent anti-oxidant that can protect the body from harmful traveling free radicals that trigger cardiovascular disease, strokes, various types of cancer and other illnesses.

Linoleic acid, an essential fatty acid, is plentiful in these particular seeds, helping to boost your body's metabolic rate so you can burn fat more efficiently. It also helps you to control your weight, and maintain healthy cholesterol, triglyceride, and insulin levels.

Decreasing abdominal fat and aiding muscle development are two bonuses you will receive from the linoleic acid that is found in the seeds. This is a strong weapon to use for your fat burning goal.

Sunflower seeds contain fiber that works with your digestion, plumps up stools, and hastens the elimination of toxins from your body. This gives you the sense of fullness but not the extra calories.

Tryptophan, an amino acid that releases serotonin in the brain, is helpful in making you feel full and in preventing you from eating too much food during breakfast, lunch and dinner. Also, it makes you feel great and can help with depression.

Sunflower seeds contain magnesium, which is helpful in lowering blood pressure, alleviating symptoms associated with asthma, warding off migraine headaches, and reducing the risk of having a heart attack or a stroke. This mineral works to make bones stronger too.

Magnesium adds to energy production and also helps the body metabolize fats, proteins, and carbohydrates.

The copper found in the seeds helps form elastin, red blood cells, and is also important in the formation of bones.

Phosphorus works with calcium to promote healthy bone development. In addition, it is vital for the repair and growth of cells.

The mineral called selenium in these seeds contributes to optimum health. Selenium can assist in the synthesis of DNA repair. It is also helpful in preventing cancer cell development.

The B Vitamins known as thiamin and Pantothenic acid help the body to produce energy, break down carbohydrates and fats, help the digestion, help the nervous system to function properly, and they also give extra strength to the wall muscles of the stomach.

Proper Preparation of Sunflower Seeds

You can buy sunflower seeds in two varieties: either in the shell or out of the shell. They are typically available from the store either in bulk quantities or in ready-to-use packages. When you buy seeds in bulk, be sure that the receptacles have lids over them, and check to make sure that the seeds are not moist, shriveled up, or damp. Also, make certain the merchant has a good rotation of bulk foods so you will end up with fresh seeds.

If you buy seeds in bulk receptacles, make sure they are not yellow, broken or dirty. They should have a firm appearance, and not be too soft. If the color is yellow, most likely they are spoiled. These should not be purchased.

Keep the sunflower seeds in the refrigerator in an airtight container after you get them home. This is done because the seeds have a tendency to become rancid very quickly after being exposed to air. Keep them frozen for up to a few months at a time.

If you have seeds still in the shell, use a grinder or seed mill. An alternative is to grind the seeds using a stand mixer. Once the seeds are ground up, pour them into icy water so the shells will separate from the nuts.

It may be a good idea if you cultivate your own sunflowers - I have several plants in my garden; there is a large variety of sunflower seeds available for sale, however, so it is just more convenient to buy them.

Here are some things you can do with sunflower seeds: Add them to salads - either mixed green or fruit salads. They are good with poultry as well as tuna. They also make a nice addition to vegetables.

Why not try a breakfast consisting of scrambled eggs and some added sunflower seeds for extra flavor and nutritional benefits?

A few creative chefs made the decision to grind some sunflower seeds and use them instead of flour (or add them to flour) or to sprinkle them on meat and pieces of chicken.

Try adding approximately one spoonful or handful of sunflower seeds to your cold or hot breakfast cereals. Enjoy a guilt-free treat!

Average Portion

Eat about 1/4 cup for each serving. It contains approximately 105.20 calories and weighs 36 grams.

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Fat Burning Heart Rate Calculator

So you want to lose weight and trying out different weight loss techniques. Then all of a sudden you were confronted with two intriguing thoughts; some people say that you will lose weight from fats if you workout lightly, while others say you burn more calories doing a fast paced-workout. Confused?

First of all, bear in mind that you can indeed burn calories from fats as well as burn calories from carbohydrates. It varies depending on the level and intensity of the workout; that it why it is important to keep a fat burning heart rate calculator handy if you intend to see and measure the results of all your hard work.

In order to make use of these heart rate calculators, you first need to know your resting or base heart rate. It is best to get it just before getting up from bed in the morning. Check your pulse in the wrist and count how many in 15 seconds then simply multiply it by 4 to get your beats per minute. It is best to do these 3 mornings in a row and divide the result by three to get your average heart rate. Then feed these data on a fat burning heart rate calculator so that you will now what your fat burning rate as well as your maximum heartbeat rate.

Studies show that if you are working out at around 60% of your maximum heart rate, then you will have the maximum effect on burning fat as fuel for your metabolism. It is said, that at this phase, you get the maximum fat burning effects as compared to working out on a higher percentage. This can practically be done by simply brisk walking, or riding a stationary bike lightly. Slow paced exercise can get your heart rate to 60% and is enough to burn the fats away.

If you want to burn more total calories however, use the fat burning heart rate calculator and get to about 70-85% of your maximum heart rate to significantly burn more calories. There will be less fat burned this way as your body will not have enough time to break down fats, instead it will use an instant source of energy which are carbohydrates resulting to more calories burned over all.

Always remember that there is no sure fire and easy way to losing weight. But if you stick to the plan and be religious in your diet and workout regimen, you will have the results that you want sooner than later.

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How to Burn Fat Without Losing Weight

Here is an enlightening twist on the topic of how to burn fat without losing weight because as you probably can already see, most people only want to know how to drop excess tissue, of any kind, or any nature - without regard to fundamental or scientific weight management principles. In other words, the average weight loss candidate is a few (or even more) pounds beyond an ideal body fat percentage and will feel better emotionally, just by knowing that he or she is dropping SOMETHING.

The fact is, however, it still needs to be the right TYPE of tissue you are dropping because knowing how to drop excess, essentially useless tissue while preserving valuable lean muscle mass involves a few very tricky issues. Additionally, accomplishing a goal like how-to-burn-fat-without-losing-weight, specifically, includes the matter of trusting your source of information, plus having reasons to believe that these weight loss facts will work for you.

Meanwhile, you can read this solution in as simplistic a form as possible. It probably helps for you to know that, if you truly want to master losing fat without losing lean body mass, you simply have to do two things: 1) UNDERSTAND HOW; and 2) UNDERSTAND WHY.

And with that, you can more easily assist even yourself with metabolizing body fat only while simultaneously enhancing muscle tone (which truly is what gives you that outward appearance of a shapelier, more attractive physique), whether or not you possess specialized education, or simply wish to become more fit, lean, motivated, trim, stronger, or more energetic. You are hardly alone in this how-to-burn-fat-without-losing-weight endeavor.

According to publicly available Google search statistics, there are now over 712,000 other people who also want to understand this unique phenomenon of losing only fat weight while preserving valuable lean-body tissue. As you explore or study the nuances and specialized techniques that specifically produce these types of results, your experience and careful observation also show you that your heightened awareness is a most helpful ally in this weight loss battle.

Yet, in second place comes helpful tools that make daily fat-fighting and calorie management just a little bit easier. Learning how to lose excess fatty tissue yet keep the firmness you desire involves unique human movement discipline.

In discovering how to burn fat without losing weight, these are unique specialties that you should strongly acquire. Yet, you might be asking the question or wondering why anyone would even want to keep their present body intact, when they are actually carrying excess tissue mass and are overweight because of it.

Well, think about this in a different way for a moment, and you may find the answer enlightening. The previously mentioned four components powerfully assist in making you an almost completely and totally fit individual: 1) body composition; 2) muscular strength and endurance; 3) cardiovascular strength and endurance; 4) joint and movement flexibility. And, for the unique purpose of perfecting the art of how to burn fat without losing weight, flexibility is important because you need proper oxygenation, which calls for sustained rotational movement, which enhanced joint flexibility allows you to do consistently and repeatedly.

Put simply, in order to burn off the weight that specifically comes from excess fatty tissue storage you have to be able to move your body quickly and fluently enough, plus continuously or frequently.

However, the other three components will give you the advantage in discovering how to LOSE only fat without losing lean body mass. Therefore, your best methods on burning body fat without significantly losing desired lean body weight additionally highlight these two fitness elements: 1) ENDURANCE, which involves being able to complete your required workout sessions without premature exhaustion or fatigue due to muscles weakening; and 2) STRENGTH, which comprises the power with which you can move yourself, or some other object of resistance like weights, for example.

Actually, it is not so surprising that lifting weights helps you optimize how-to-burn-fat-without-losing-weight tasks. (Lifting NOT hard and heavy, but light and fast - that is the best way to do it for acquiring lean-body advantages specifically).

ENDURANCE simply means SUSTAINABILITY. In other words, how LONG can you CONTINUE an action, over and again, without running out of breath, experiencing undue muscle tightening, or having your heart beating out of control?

The big secret on maintaining useful body mass while decreasing surplus fats is: 1) be able to repeat an action continuously with little to no stopping, almost forever; and 2) assure that throughout each working session, you achieve a properly INTENSE heart rate.

Advantages from the above include enhancing your outcomes from adopted how-to-burn-fat-without-losing-weight methods, by achieving the goals you desire. Plus, you become increasingly better at doing this over time, which gives you the added perk of superior long-term fat burning and weight management ability.

The longer you can sustain your activity in a safe manner, the more enjoyably you can preserve your vital muscle tone and tissue while burning only the carbohydrates and saturated fat that cause the overweight issue to exist. In a nutshell, the formerly secret solution (which is not likely to change within a myriad of lifetimes) remains that you can lose fat without losing weight by consistently applying aerobic activity principles combined with calorie curbing food consumption habits.

With more detailed tactics on how to burn fat without losing weight, there is an upcoming article specifically covering the physical mechanics of how this actually works. Yet, in the meantime, devote your attention to getting started or placing your routine back on the most accredited, sensible, plus proven weight management satisfaction track.

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Increase Your Fat Burning Potential During and After Exercise

Most people are aware that doing some form of exercise is beneficial, not only for losing unwanted body fat, but also for improving overall health. However, many are unaware of certain factors that can significantly increase the fat burning potential while performing exercise and during recovery (rest). Four of the most important factors to consider are: time interval from last meal, type of pre-exercise meal, intensity of aerobic exercise and type of exercise (aerobic versus resistance training).

Time Interval from Last Meal to Exercise Performance

How long should someone wait before performing exercise in order to maximize the amount of fat burned during exercise and while resting? There are a number of studies that address this very question and have shown that fat burning is greater when exercise is performed after an overnight fast or in the morning before having breakfast.

One such study (1) looked at eleven overweight and untrained men over a 4-month course of doing aerobic exercise performed after either an overnight fast or 3-hours after consuming a standard meal. The authors noted that the amount of fat burned during exercise was significantly higher following an overnight fast than after 3-hours post-meal. They also observed that fat burning was even higher during the recovery (resting) phase in the fasting group. In conclusion, the amount of fat burned during exercise and while resting was more pronounced when exercise was performed after an overnight fast as opposed to 3-hours after eating a meal.

But, what if you cannot exercise first thing in the morning due to time restraints, and working out later in the afternoon or evening is more practical - what are your options? The timing of your last meal is still very important as to the amount of fat burned during your exercise session. Researches (2) studied the effects of exercise on fat burning in eight overweight and obese women in two trials of exercise: one performed 1-hour after a meal and the other performed 3-hours after the consuming the same meal. The amount of fat burned was greater during exercise and during rest in the 3-hour post-meal group.

Bottom Line: If your goal is to lose body fat, then the longer you wait after eating a meal the more fat you will burn not only during exercise, but afterwards while resting.

Pre-exercise Meal

What you eat prior to performing exercise is also very important regarding the amount of fat burned during exercise and afterwards during recovery. Individuals who consume carbohydrates before exercising, especially alone, in large amounts or high in glycemic rating, inhibit their ability to burn body fat during exercise and afterwards at rest. Eight healthy sedentary women were fed either a high-glycemic or low-glycemic breakfast 3-hours before walking for 60-minutes(3). Each of the meals had the same amounts of carbohydrate, protein, fat and total calories, but differed in glycemic index rating and total fiber: the low-glycemic index meal was higher in fiber. The researches noted that the amount of fat burned during exercise was twice as much after the low-glycemic meal than the high-glycemic meal both consumed 3-hours before exercise. The amount of fat burned during post-exercise resting was also higher in the low-glycemic index group.

The glycemic index rating reflects the speed at which carbohydrates are digested and absorbed into the bloodstream resulting in elevations in blood sugar and insulin. The higher the glycemic index rating the more rapid the absorption and subsequent blood sugar and insulin elevations. Insulin, a hormone produced by the pancreas gland, regulates sugar and fat utilization. When elevated, fats release from fat cells is inhibited.

Some common high-glycemic foods consumed at breakfast are cereals (corn, rice, wheat), instant oatmeal, white flour baked goods (toast, bagels, croissants, doughnuts), sweetened jams, and white potatoes (hash browns).

Bottom Line: If your goal is to burn body fat, then consume low-glycemic carbohydrates in combination with quality proteins and fats at least 3-hours prior to performing exercise. Do not consume sports drinks, sugary fruit juices or high-glycemic carbohydrates before regular exercise - doing so will inhibit your fat burning potential.

Intensity of Exercise

Generally, the amount of fat burned during exercise is inversely proportional to the intensity level. In other words, the higher the exercise intensity the less fat is burned (while exercising) with sugar (glucose) becoming the dominate fuel source. Of course, this is a very simplistic interpretation - the actual intensity level of exercise is relevant to your fitness status. The better shape you are in, the more efficiently your muscles will burn fat during exercise and while at rest.

Aerobic fitness is determined by an individual's ability (heart and lungs) to supply the tissues with oxygen during exercise, and is known as VO2max. The higher someone's VO2max, the greater his or her aerobic fitness. The goal is to increase your ability to burn fat during exercise while increasing overall aerobic fitness. Research (4) has shown us that exercising at 40% VO2max is the optimal for burning fat during exercise and greater aerobic capacity is achieved when exercising at 60-80% VO2max. How do you translate VO2max in a more realistic or easy way to understand and use? Without fancy lab equipment or exercise testing, an easy way to determine your desired exercise intensity range is to calculate your maximum heart rate - all you need is your age and a simple formula (5).

Maximum Heart Rate (HRmax) = 205.8 - (0.685 x age)

• Example Age = 45
• 205.8 - (0.685 x 45)
• 205.8 - 30.83 = 175
• HRmax = 175 beats per minute

Now that you know how to calculate your maximum heart rate, all you have to do is take a percentage of that number based on your desired intensity level for maximizing your fat burning potential: 40% VO2max is equivalent to 63% of maximum heart rate (6). To improve aerobic capacity and fitness, increasing to and 60% VO2max is equivalent to 75% maximum heart rate, and 80% VO2max is equivalent to 88% maximum heart rate. Using the maximum heart rate example above, you can easily determine your optimum fat burning and aerobic fitness heart rate zone.

• 175 maximum heart rate x 63% = 110 beats per minute
• 175 maximum heart rate x 75% = 131 beats per minute
• 175 maximum heart rate x 88% = 154 beats per minute

In the above example, the optimum heart rate during exercise for fat burning is 110 beats per minute, and to increase aerobic fitness the heart rate range is 131-154 beats per minutes. However, since burning fat is best achieved at lower intensities and improved aerobic fitness is accomplished when exercising at higher intensities - how does one manage to accomplish both?

One solution is interval aerobic training. This type of aerobic exercise incorporates both low-intensity and high-intensity in one workout session. An example of this type of exercise: warm up for a few minutes at a low intensity then increase your intensity to 63% of your maximum heart rate or in the above example, 110 beats per minute. Exercise at this intensity for 5-minutes then increase your intensity to 75%-88% of your maximum heart rate for 1-minute (131-154 beats per minute in the above example). Next, slow your intensity returning to your 63% maximum heart rate for another 5-minute session, repeat this 5 to 1, 5 to 1 minute interval until your desired time of exercise is finished. At the end of the session, cool down for a few minutes at a lower intensity before stopping.

Bottom Line: If your goal is to burn fat, implement an interval aerobic training program. Exercise at 63% of your maximum heart rate with periodic increases in intensity to between 75 to 88% of your maximum heart rate. Of course, only exercise if you are a physically able and have been cleared to do so by your doctor.

Type of Exercise (aerobic versus resistance training)

Both aerobic and resistance training (weight-lifting) are important forms of exercise that develop different systems and require various forms of fuels to sustain. As explained above, aerobic exercise performed at lower intensities burns more fat during the exercise, but when the intensity in increased more sugar is utilized. Resistance training is a high-intensity form of exercise and consequently requires the utilization of sugar rather than fat while performing the exercise, but during post-exercise recovery the amount of fat burned increases. So the question becomes how should one incorporate these types of exercises?

Is doing aerobic exercise combined with resistance training (weightlifting) performed in the same session (concurrent training) better than doing them separately on alternating days? Studies show, that doing resistance training alone is superior to aerobic exercise in burning fat calories within two hours post-exercise. This is known as excess post-exercise oxygen consumption (EPOC) and represents the amount of oxygen utilized by the body to return to pre-exercise status - during this time period, body fat is broken down to supply the energy needed.

Researchers (7) also compared two exercise sessions: aerobic immediately (within 5-minutes) followed by resistance training and then resistance training immediately (within 5-minutes) followed by aerobic exercise. They concluded that doing aerobic immediately followed by resistance training was comparable to doing resistance training alone regarding EPOC. In other words, performing resistance training alone (separate session) and doing aerobic immediately followed by resistance were comparably effective in burning body fat, with a slight edge to resistance training alone. Regarding overall performance as measured by the physiological intended effects of aerobic exercise and resistance exercise, performing each type of exercise alone is superior than combining them into the same session. In other words, maximum results are achieved from resistance training when performed separately and on alternating days, and the same is true of aerobic exercise.

Resistance training routines should be designed based on individual ability, medical and fitness status, and should be adjusted and/or changed every 6 to 8 weeks reflecting progress. Incremental adjustments to exercise type, sequence, frequency, intensity and duration are critical in preventing muscle adaptation and "burnout," and allows for continued overall improvement.

Bottom Line: Overall, the only real advantage of doing concurrent exercise is time-efficiency. Otherwise, doing aerobic and resistance training separately and on alternating days is superior when considering fat burning (EPOC) potential and maximum exercise performance. Periodic adjustments based on individual progress are important to avoid muscle adaptation and to allow for continued metabolic and fitness improvement.

References Cited

1. Crampes et al, Effects of a longitudinal training program on responses to exercise in overweight men, Obesity Research (2003); 11(2):244-256
2. Dumortier et al, Substrate oxidation during exercise: impact of time interval from last meal in obese women, International Journal of Obesity (2005); 29:966-974
3. Stevenson et al, Fat oxidation during exercise and satiety during recovery are increased following a low-glycemic index breakfast in sedentary women, Journal of Nutrition (2009); 139:890-897
4. Jeukendrop et al, Fat Metabolism during Exercise: A Review Part II: Regulation of Metabolism and the effects of training, International Journal of Sports Medicine (1998); 19:293-302
5. Inbar et al, Normal cardiopulmonary responses during incremental exercise in 20-70 year old men, Medicine & Science in Sports & Exercise (1994); 26(5):538-546
6. Swain et al, Target HR for the development of CV fitness, Medicine & Science in Sports & Exercise (1994); 26(1):112-116
7. Drummond et al, Aerobic and resistance exercise sequence affects excess post-exercise oxygen consumption, Journal of Strength and Conditioning Research (2005); 19(2):332-337

Author: Dr. Michael R. Sardone is a board certified chiropractic physician specializing in functional and alternative medicine, nutrition and fitness with over 29 years of clinical experience. Dr. Sardone is founder of the Do It Right Health and Fitness Lifestyle Program and author of The Naked Truth: Overweight, Overwhelmed and Confused (2009). For additional information please visit http://www.drsardone.com

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Facts About The Fat Burning Zones

There has been a lot of heated discussions over the years among experts particularly fitness experts concerning the weight loss concept known as "Fat Burning Zone" with each offering divergent opinions as to which is the best fat burning zone to be in so as to get the most effective weight loss benefits.

The fat burning zone as a phenomenon can be regarded as a function of the intensity level of your exercise routines which is generally directly proportional to how much energy is being expended while performing any type of physical activity geared towards achieving some degree of weight loss.

When discussing the fat burning zone, one major factor that has to be taken into consideration is the source of the energy fuel that is being made use of. Muscles basically have three options for energy fuel which include proteins, carbohydrates, and fats with the latter two being its major sources.

These energy fuels can be found in either the bloodstream or the muscles. Carbohydrates in the bloodstream exist as glucose while they are in the form of glycogen (a mixture of glucose and water) in the muscles.

Conversely, fats are generally stored in the body tissues as triglycerides and are made available in the bloodstream through the process of lipolysis. The decision on which type of energy fuel to draw from, often depends on certain variables chief amongst which is the workout intensity.

Exercise is generally categorized as a stressor to the body which forces it to go into a "fight or flight" mode - a state the body goes into whenever it senses a threat or is under stress. Usually, the intensity of the exercise determines the most appropriate source of energy fuel the muscles will decide to get its energy supply from in order to effectively meet the demand at hand.

The different intensity levels which can be experienced during an exercise session are usually determined through a rating system referred to as the Rate of Perceived Exertion (RPE). This is a personalized rating system which is based on an individual's current fitness level and overall perception of exercise.

On a scale of 1 to 10, with 1 being the minimum level of exertion and 10 being the most intense, the RPE intensity scale would be as follows: (a) Low Intensity (1 - 4); (b) Moderate Intensity (5 - 7); and (c) High Intensity (8 - 10).

At low intensity such as walking, fat is usually the primary source of energy due to the abundance of oxygen. At this stage, the muscles naturally prefer to use more of the fat from the bloodstream because it is more in abundance than the stored fat in fat cells and then supplements it with glucose. This is achieved through a process called lipolysis - the burning of body fat stores and release of same into the bloodstream.

This is what is usually referred to as the "fat burning zone". However, recent researches have come to show that this process does not burn significant amount of body fat to bring about considerable weight loss in any reasonable amount of time.

You reach moderate intensity levels when you start working out harder, let says running moderately at about 6 out of 10 on the RPE scale. In an effort for the body to keep up with the increased pace, the muscles need more oxygen and energy fuel to burn which makes the heart to beat faster in order to get more oxygen-containing blood to the muscles quicker.

The muscles at this point also produce more heat which needs to be released from the body and the blood also attempts to carry this heat to the skin for perspiration in order to regulate the body's temperature. This increased dual demand on the circulatory system makes the body unable to effectively continue the lipolysis process.

Although lipolysis soon tapers off, the rate of fat burning in the muscles continues to increase and makes the muscles to turn to its own fat stores in the form of triglycerides in order to meet this increased energy demand. This stage is arguably the most optimal fat burning zone and which is recommended for most adults.

However, the best weight loss effect is actually achieved on reaching the last three stages of the RPE scale i.e. 8, 9, and 10 which are the high intensity levels. On entering stage 8 out 10, the muscles practically turn to carbohydrates due to the lack of sufficient oxygen to metabolize its own store of triglycerides. With any further increase in intensity, the muscles will completely turn to its stored glycogen (a mixture of glucose and water) as its primary source of energy.

Stepping over into stage 9 of 10 or probably further into stage 10 forces the body to go into an anaerobic state (exercising without oxygen) and soon the muscles begin to fail. This muscle failure is due to the increased production of lactic acid which is now building at a rate faster than it is being cleared out of the muscles.

At high-intensity, the body can be said to have virtually stopped making use of fats and completely turned to burning of carbohydrates in the form of glycogen instead. Recent studies indicate that there are more benefits derivable from doing high intensity workouts due to an observed increased fat burning experienced after such workouts.

Physical activities where an anaerobic state can be reached include sports like football, rugby, soccer, basketball, and hockey. An Anaerobic state is also reached during workouts through weight lifting and interval training.

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6 Fat Burning Low Glycemic Index Foods

Counting calories is not the key to losing weight. Don't get me wrong, calories do matter. But instead of just counting calorie intake, along with exercise, base your diet off of nutrition using low glycemic index foods and your body will be burning fat and building muscle in no time. By selecting the following low glycemic foods, you'll also find that your calorie intake will automatically be reduced.

1. Chicken

More calories are burned digesting protein than digesting fat. Chicken is the first of these great low glycemic index foods. It contains almost no carbs and eating chicken maintains steady blood sugar levels.

Just remember to select lean cuts like chicken breast.

Stay away from pre-marinated chicken. That way you control the fat, seasoning, sodium and preservatives that you eat. And be careful with low fat food labels because it can still be high in saturated fats if there is dark meat and skin.

2. Salmon

Salmon is another great choice to boost your metabolism since it contains omega-3 fatty acids.

Omega-3 fatty acids lower the hormone leptin in your body which is associated with a higher calorie burn. This essential fatty acid has many health benefits like reducing inflammation, reducing cholesterol and reducing apoproteins in people with diabetes. So consume fish at least three times a week!

3. Eggs

An egg is another one of those great low glycemic index foods. Eggs are very high in protein and have vitamin B12. Your body needs B12 to break down fat cells.

Be careful of consuming too many eggs though because it can put you over the recommended daily amount of cholesterol. Eat only the egg whites which are high in protein with no fat or cholesterol.

4. Beans

Beans are a great "none meat" source of protein, fiber and iron. Black, soy, red, navy, kidney, white, and lima beans make good sources of protein to your dishes.

A cup of these low glycemic index foods can replace a two ounce serving of meat or fish.

If using canned beans, be sure to rinse the beans well to remove any sodium added during processing. Avoid refried and baked beans. Refried beans contain tons of saturated fats while baked beans are loaded with sugar.

5. Whole Grains

Carbohydrates are essential to the body to function, so make sure that you're choosing the right kind of carbs.

Whole grains like brown rice, quinoa, whole grain oats, and whole grain bread are excellent sources of complex carbs, fiber, and nutrients to help keep your metabolism up and insulin levels low. High levels of insulin in your blood what causes your body to store fat.

Avoid processed carbs like white bread, white rice, bagels, and english muffins. They contains little nutritional value and are loaded with starch which causes your blood sugar and insulin levels to spike.

Also, color is not an indication of a whole grain since molasses is added to give it a brown color. So don't be fooled.

Here's a tip! Look at the daily percent value of fiber on the food label. The higher the %DV, the better indication of whole grains contained in that item.

6. Oatmeal

Oatmeal is one of the best low glycemic index foods out there. It's loaded with soluble fiber which keeps you full, your blood levels steady and reduces cholesterol by flushing bad digestive acids out of your system.

The best type of oatmeal to consume is unsweetened coarse oats rather than instant ones since instant is made from smashed oat grains, it is digested quicker.

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