Four Fat Loss Foods For Smart Runners
Forget the fad diets, fat loss products and expensive “miracle” superfoods. Here are four fat loss foods which are cheap and widely available.
Nature knows best. That’s why the foods and ingredients which actually encourage our bodies to drop excess body fat are healthy, simple, one-ingredient foods straight from nature. No pills, potions or meal replacement drinks. These four amazing foods will nourish your body, help you sleep better, improve recovery from running and balance your hormones, so your body is ready and willing to work with you to lose weight. It shouldn’t be a battle!
Who needs special superfoods and expensive supplements when you can boost your weight loss efforts with something as cheap, adaptable and widely available as eggs? Whole eggs are considered to be a complete protein, containing all the amino acids and nutrients the body needs in one single food. Just one egg contains loads of vitamins and minerals, around 7g protein, and of course healthy fats which help your body lose fat by giving it the nutrients it needs to perform crucial functions. One is around 85 calories. What other so-called diet food is that low in calories but that high in nutrients, vitamins, minerals, protein and healthy fats? Two of the amino acids in egg – l-arginine and leucine – support the body’s release of the important hormone GH (growth hormone) which regulates blood sugar levels and helps us burn body fat. Make sure you eat the yolks, as that’s where almost all of the nutrition is. Try poached eggs or an omelette for breakfast, hard boiled eggs as a snack, or use eggs or just the yolk to bind homemade burgers.
Yes, really! If you can exercise portion control over chocolate and eat small amounts mindfully, then there’s every reason to include a little dark chocolate in your diet every single day if you wish. Dark chocolate (70% cocoa or more – ideally 85%) is a great source of key minerals including magnesium which are key to insulin sensitivity and the body’s internal cycle of energy use and fat loss. It also contains antioxidants (some of the same ones which are in acai berries, green tea and other so-called superfoods). These help lower inflammation in the body and support the liver’s ability to detoxify. 20-30g dark chocolate is a great serving size. Eat slowly, mindfully and enjoy the taste and texture. You might be surprised by how little dark chocolate you need to feel satisfied (another reason it’s a good addition to a realistic “real life” weight control diet).
Creamy avocados are a great food for women who want to lose weight or manage their weight, and are a fantastic source of energy for runners. One avocado contains more than 20 vitamins and minerals and natural protective plant chemicals, as well as lots of fibre to help you feel full (and encourage healthy digestion). Make sure you scoop all the flesh from the peel, as most of the nutrition is in the darker flesh close to the outer peel. Try eating a couple of avocados across the week, either added to salads, sliced as a side to your breakfast, or even added to smoothies. Or you could do what we do and just eat half an avocado straight from the peel with a spoon….
Oily fish (sardines top the list)
Sardines are an amazing source of omega 3 fatty acids, essential fats which help balance insulin sensitivity to support weight loss. Unlike some other oily fish, sardines tend to be low in common seafood toxins like mercury and other heavy metals. Eat fresh sardines, or the tinned type – the latter means you’re eating the skin and bones too – amazing source of micronutrients like magnesium and zinc, and B vitamins. Tinned sardines are cheap, readily available, and can be a store cupboard staple which keeps for ages. Use them mashed as a dip or sandwich filling, or on top of a hearty salad of leafy greens and brightly coloured vegetables. Or use oily fish to make homemade fish cakes.