(Written by a Fat Loss & Women's Transformation Expert, Alex Eatly, NASM CPT)
One of the things a majority of women find most challenging is understanding which foods should be eaten to cleanse the body of stubborn fat and cellulite.
To truly fight cellulite you should aim to include in your diet, foods that help power up your fat burning mechanisms.
These foods include:-
Fruits & Vegetables (complex carbohydrates)
Lean sources of protein
Essential Fatty Acids
Fruit & Vegetables
Organic fruits and vegetables are excellent foods for cleansing your body and helping eliminate stored toxins. Fresh fruits and vegetables contain multiple compounds like fiber, phytochemicals and minerals that help reduce the damage inflicted on our bodies by those free radicals (like those in smoke and alcohol).
Aim to eat at least five servings of fruit and vegetables a day.
o Avocado: also vital for healthy skin – plus essential fats help you burn more body fat
o Blueberries, blackcurrants , raspberries, cranberries & strawberries: Among the highest sources of antioxidants out there
o Watermelon, cucumber, celery and asparagus: Diuretic foods that fight fluid retention
o Citrus fruit, pineapple, papaya: All high in vitamin C, vital for creating healthy collagen
o Bananas: Circulation boosting and good fluid-retention fighters
o Grapefruit, apples, Spinach, Tomatoes, Bell peppers, Carrots
Protein
Every tissue in your body is made up of protein. Proteins are the building blocks of lean muscle tissue. Without it, building muscle and burning fat efficiently would be impossible.
Additionally, protein has the greatest thermic effect of feeding (TEF) compared to fats and carbohydrates combined, which translates to more calories being burned during digestion. simply put, the body will burn more calories (upwards of 30%) assimilating and digesting protein than carbs (6%) and fats (3%). So, for every 100 calories of protein ingested, the body will burn 30 calories just digesting it. That means that eating protein is actually thermogenic and can lead to a higher metabolic rate. This means greater fat loss when dieting and less fat gain. Protein also takes longer to digest which will give you a greater feeling of satiety and prevent hunger pangs.
The best sources of protein are listed below:-
o White fish
o Chicken & Turkey
o Beans and pulses: these contain amino acids that fight fluid retention
o Oily fish: As well as being a good source of protein, this also contains essential fats that hydrate the skin (making cellulite less noticeable).
o Eggs: Incredibly high in detoxifying agents
o Low-fat dairy products: calcium in these increases the amount of body fat you lose while dieting
Carbohydrates
Carbohydrates are your main source of fuel or energy, and are the exclusive fuel source for the brain and nervous system. Carbohydrates are a very important part of a long-term fat loss plan. If you stick to whole, natural sources of carbohydrates you will keep your blood sugar levels more stable. These sources include vegetables, whole grains and fruit.Including such things as Bran or oat cereals can be very beneficial.Breakfast stokes the metabolism leading to easier weight loss – plus cereals contain high levels of antioxidants.
Essential Fatty Acids
People associate dietary fat intake with body fat, but certain fats are very important. A fat-free diet is not optimal in normal individuals.
According to nutrition experts, "eating a reasonable amount of fat in your diet promotes good health and physical performance, especially if the majority of your fat sources contain high amounts of Omega-3 and Omega-6 fatty acids. Omega-3 fatty acids are commonly referred to as "essential fats".
There are at least eleven important functions of EFA's in your diet:
- improved insulin sensitivity
- required for absorption of fat soluble vitamins
- essential for joint health
- required for energy production
- required for Oxygen transfer
- maintain cell membrane integrity
- suppress cortisol production (fat storage hormone)
- improve skin texture (dry skin is a classic symptom of EFA deficiency)
- growth promoting
- increase metabolic rate
- help burn fat
Good Sources of fat include:-
o Fish Oil
o Flax Oil
o Extra Virgin Olive Oil
o Natural Peanut Butter
Water
You all know the benefits of water but did you know water actually fights fluid retention. Areas of cellulite contain higher than average amounts of water-attracting cells: if you have excess fluid in the body this will gravitate to these cells swelling the boxes (a major cause of cellulite in thinner women). Cutting down on salt and drinking at least eight glasses of water a day helps fight this.
Foods that make it worse
Know I've shown you the foods that will help you, I think I should point out the foods that you want to avoid at all costs. Some foods may make cellulite appear worse. None of you want that so it's best you limit your intake of these foods or avoid them all together. The worst offenders include alcohol (which dehydrates your body), refined foods (including foods high in artificial additives and sweeteners) & calorie dense drinks.
o Anything high in saturated fat – high in calories and free-radical producing
o High sugar foods – sugar actually produces more free radicals than fat
o High GI carbohydrates (like white bread, rice and baked potatoes). Raise levels of fat storing insulin
o Coffee and other caffeinated beverages: These pressurise the lymphatic system
o Alcohol: increases free radicals and may boost fat storage
o High salt foods like peanuts, crisps, ready meals, canned soups etc
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Get your FREE report "Cellulite Reduction Plan" from Alex Eatly at
Alex Eatly is a Certified Personal Fitness Coach and works with women just like you day in and day out and has mastered the art of fat loss and body transformations for women with extreme success.
Alex has developed an explosive new fat loss system called Look Great Naked: The Complete Body Makeover for Women, which was designed specifically to help busy women such as students, executives and parents with young children to get the most results in the least amount of time. For more info visit:
http://complete.rxsportz.com
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