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Table of Contents:
Fitness Q&A: What is a food I can eat to help me lose weight?
Tailored Fitness Move: Lunge, Curl and Press
The Secret Metabolism Boosting Supplement Trainers Take
Fitness Research: Effects of Different Macronutrient Consumption Following a Resistance-Training Session on Fat and Carbohydrate Metabolism
Tailored Fitness Recipe: Banana-Berry Power Smoothie

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Q. What is a food I can eat to help me lose weight?

While there is no food that has magical fat burning properties, fibrous carbs are the closest thing to a fat burning food.

Green vegetables, also known as fibrous carbs, hardly contain any calories (they have a low calorie density). It’s almost impossible to overeat green vegetables. Find a way to include them in as many meals as possible. You may want to try substituting a fibrous carb for a starchy carb in your evening meal.

A green vegetable combined with a lean protein is one of the best methods for getting lean fast.

Fruits, vegetables, legumes, and cooked grains are just a few low-energy-density foods that give you plenty of water and fiber for very few calories.

(High-density foods are the opposite. These high-calorie foods tend to have less water and more fat -- which has twice as many calories as either carbohydrates or protein.) By eating foods that are high in water, and fiber and low in density allows you to eat larger, more satisfying portions, and to lose weight without feeling hungry.

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Tailored Fitness Move

Lunge, Curl, and Press
This combo move will hit your legs, hips, biceps, and delts. It's also going to get your heart rate going! A great move for time-crunched people. Click here to learn the Lunge, Curl, and Press.

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The Secret Metabolism Boosting Supplement Trainers Take

No amount of fat burners will get you lean unless you’re supplementing with whey protein. It contains more protein and fewer calories per serving than any other type of protein. It helps build fat burning muscle and is absorbed more rapidly after a workout than chicken or beef. The best part is it requires twice the energy to breakdown than carbs or fat, boosting metabolism by up to 1/3. In addition, protein keeps you satisfied longer and may even lower cortisol levels (the fat storage hormone). Shoot for 1g - 1.5g of protein per pound of bodyweight. For instance, if you weigh 150 pounds you need about 150g of protein.

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Fitness Research
Effects of Different Macronutrient Consumption Following a Resistance-Training Session on Fat and Carbohydrate Metabolism

This study looked at the effect of consuming meals of different macronutrient content following resistance exercise. 9 resistance-trained men completed 3 resistance exercise sessions of 8 exercises and 1 warm-up set (50% of 10 repetition maximum [RM]), which were followed by 3 sets of 10 repetitions (70% 10RM), with 60 seconds of rest between sets.

Forty-five minutes after exercise, the subjects consumed meals of high fat (HF, 37% carbohydrate, 18% protein, and 45% fat), high carbohydrate (HC, 79% carbohydrate, 20% protein, and 1% fat), or water (CON). Fat and carbohydrate burning were determined at 15-minute periods after meal consumption for 165 minutes. A blood test was given at pre-exercise, pre-meal, and every 15 minutes up to 180 minutes postmeal and was analyzed for insulin, glucose, fatty acids, and glycerol.

There were no significant differences among the meal conditions for fat and carbohydrate burning. Insulin and glucose concentrations were significantly higher following HC at 15, 30, 45, 60, and 90 minutes compared to HF and CON. Concentrations of fatty acids were significantly higher following HF at 90, 120, 150, and 180 minutes compared to HC and CON. Fat and carbohydrate burning were not affected by differences in macronutrient meal consumption after an acute bout of resistance training. Different macronutrient consumption does influence insulin, glucose, and fat concentrations after resistance exercise.

The macronutrient content of post resistance-training workout meals can have a strong influence on the metabolism. Meals high in carbohydrate content are likely to increase insulin concentration, resulting in a greater carbohydrate uptake and use of carbohydrate to restore muscle glycogen. The higher insulin concentrations may also reduce fatty acid release from body fat, thereby inhibiting fat burning. Meals high in fat content do not provide a favorable environment because of the high circulation levels of fats that appear in the blood.

The results support the consumption of meals high in carbohydrates following a resistance-training exercise session in an effort to replenish muscle glycogen.

The Journal of Strength and Conditioning Research: Vol. 18, No. 2, pp. 212–219.

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Tailored Fitness Recipe
Banana-Berry Power Smoothie
This recipe serves: 1
Preparation time: 5 minutes

Ingredients
1/4 cup orange juice
1/2 cup plain, low-fat yogurt
1/2 small, peeled ripe banana
1/4 cup stemmed, sliced strawberries
honey to taste
1 1/2 tablespoons vanilla soy protein powder
Cooking Instructions
1. Place all the ingredients in a blender. Blend on high speed until smooth.

Nutrition Facts

Serving Size about 1 cup
Amount Per Serving
Calories 195
Total Fat 1 g
Saturated Fat 0 g
Protein 21 g
Total Carbohydrate 36 g
Dietary Fiber 2 g
Sodium 177 mg
Percent Calories from Fat 2%
Percent Calories from Protein 48%
Percent Calories from Carbohydrate 50%
Use frozen strawberries, and partially thaw before blending.

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