Why Almonds Can Help You Lose Weight Faster

Almonds are among the healthiest foods known to man. They also happen to be one of the few "perfect" weight loss/fitness foods, simply because they're loaded with healthy fat, fiber, and complex carbs, not to mention vitamins and minerals. When it comes to healthy snacks, it's tough to beat almonds!

Here's a great article about using almonds in place of carb-rich foods for faster, healthier weight loss...

Almonds Vs Carbohydrates For Weight Loss

By Craig Ballantyne, author of Turbulence Training

Did you know that almonds can help you lose weight? Did you know that even though they are high in fat, almonds are better than complex carbohydrates like oatmeal?

Recently someone asked over at Men's Health, "what are the worst forms of starchy carbohydrates?"

Well, starches are just plant stores of carbohydrates...ie) potatoes, yams, vegetables, etc.

Obviously, potatoes are more calorie dense than broccoli, so if you want to lose fat, it is better to fill up on the leafy greens than the mashed potatoes.

I've found that with myself and with clients, that when we eliminate bread, pasta, and rice, and limit carbohydrate intake to vegetables, fruits, and nuts, that we lose belly fat faster.

Combined with interval training, getting rid of bread, pasta, rice, and potatoes just helps us lose fat faster. Instead of eating those types of carbohydrates, we focus on fruits and vegetables, and nuts such as almonds and pecans.

It's that simple.

In fact, science even backs me up.

In a study published in 2003, researchers found that subjects lost more weight when consuming almonds compared to complex carbohydrates.

Reference: Wien MA, Sabaté JM, Iklé DN, Cole SE, Kandeel FR. Almonds vs complex carbohydrates in a weight reduction program. Int J Obes Relat Metab Disord. 2003 Nov;27(11):1365-72

Since then, I've been recommending raw almonds to all of my clients and millions of people that read my articles on the Internet and in Men's Health magazine.

But some folks still have a hard time eating almonds. Too boring, they say.

So here are 4 ways to add extra enjoyment to your almonds. Of course, make sure your almond intake fits into your daily calorie needs.

a) Snack on dry roasted, unsalted almonds. Roasted are always tastier, but be careful and only use the dry-roasted variety, not almonds roasted in oil. You can even roast your own at home, by simply putting almonds on a baking sheet in your oven at 350 for about 10 minutes.

(By the way, there are 22 almonds in a one ounce serving.)

b) Add raw cocoa nibs. There's nothing like the combination of chocolate and nuts. Now, I'll admit, this combo doesn't beat a peanut butter cup, but it's still a great way to get more antioxidants (from the cocoa) and adds an interesting taste to your almonds.

c) Add Goji berries. This is an acquired taste, but these dried berries from Asia are full of amino acids, vitamins, and minerals. A tasty zing to add to your almonds.

d) Mix blueberries with your almonds. Perfect for this time of year. (And if you've got a few calories to spare, pour a little organic whipping cream over top of the mixture. Now that's a great post-workout snack!)

Personally, I'll be packing a bag of dry roasted almonds on Thursday as I take off for a couple of days to Bethesda, Maryland for a meeting. Perfect for the airport, the airplane, and even at breakfast in the hotel. Almonds beat carbohydrates for fat burning, and make for good snacking!


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About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked program Turbulence Training for Fat Loss has helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment.

Tags: almonds, healthy snacks, lose fat, weight loss food, diet

10 Healthy Snack Foods That Burn Fat

I'm always looking for good snack foods that help control hunger and burn fat at the same time. Here's a nice article that lists 10 of the best diet foods in the world...

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10 Snacks That Burn Fat

By Ben Greenfield, Personal Trainer and Strength & Conditioning Coach

Whether lying awake in bed at night when hunger pangs strike, or at a social gathering where snack plates are circulating, most of us have experienced food cravings that are just too hard to resist. When the time comes to choose your snack, are you prepared to make the right decision? More specifically, are your prepared to reach for a food that will actually burn more calories than it contains?

These types of foods, called negative calorie foods, have so little energy that your body uses more energy to digest and absorb the nutrients than the food actually contains! Switching to negative calorie foods for the majority of your snacking, combined with a solid exercise program, can enable you to literally watch fat melt away! This article is going to give you a jump-start on your nutrition with 10 negative energy snacks that will boost your metabolism and burn loads of calories.

1. Cabbage. I suggest supplementing a daily salad with sliced cabbage strips, or finding a healthy cabbage salad recipe.

2. Celery. Drenched in peanut butter and raisins does not count.

3. Cucumber. Sliced cucumbers make a great addition to any salad or stir-fry.

4. Carrots. Again, sliced on salad, or eaten raw, if you prefer.

5. Tomatoes. Cherry tomatoes are great snacks, or stack them on a healthy sandwich with lettuce (another negative calorie food!).

6. Blackberries/Raspberries/Strawberries. Great for snacking raw, or throwing into a blender or a bowl of oatmeal.

7. Grapefuit. A bowl of fresh grapefruit on the breakfast table is a smart addition.

8. Watermelon/Honeydew/Canteloupe. Again, good for smoothies, nice for breakfast, great for snacking.

9. Peaches. Throw into a ziplock bag for a convenient snack at work or travel. Just remember napkins.

10. Mandarin oranges. Wonderful on salads, or with a meat such as chicken.

So how does it work? Basically, your body's response to the presence of these foods results in the production of digestive enzymes, which act like small engines to break up carbohydrates, protein, and fat. However, because of their specific vitamin and mineral content, the enzyme response to these foods is so great that there are enough engines to not only break down the negative calorie food, but also additional calories that are present in digestion. So a 5 calorie piece of celery may take 30 calories to burn, resulting in a negative 25 calorie intake. Amazing! You can e-mail me with questions at elite@pacificfit.net. Remember to train smart!

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About the Author

Head trainer Ben Greenfield runs the online training website Pacific Elite Fitness, and holds Bachelor's and Master's degrees in Sport Science and Exercise Physiology, as well as certifications from the National Strength and Conditioning Association as a Personal Trainer and Strength and Conditioning Coach (NSCA-CPT & CSCS). For over 6 years, Ben has coached and trained professional, collegiate, and recreational athletes, and helped hundreds of individuals achieve their personal fitness goals. For more information on online personal training and fitness, contact Ben at elite@pacificfit.net.

Tags: fat burning foods, diet, burn fat, control appetite

4 Ways to Lose Body Fat Faster

Well summer is almost here and, like many people, you might be trying to lose some body fat quickly, before "bathing suit season" officially begins. In general, most fast weight loss techniques don't work very well. Dramatically cutting your calories while working out like a crazy person -- a technique thousands of people use to lose weight fast every spring -- might slim you down a little. But most of the weight loss is going to be from "water weight" as well as a reduction of muscle tissue. When you starve yourself you slow down your metabolism and basically guarantee that you'll gain the weight back soon... and probably a little more.

Try these 4 techniques for fast, but healthy, weight loss...

1. Get very strict with your diet.

When bodybuilders and fitness models want to lose fat quickly before a show or photo session they eat a very strict diet for at least 2 or 3 weeks. That means no refined carbs, sugars, fried foods, or alcohol... but lots of high-quality protein, carbs and "good" fats. For best results, eat mostly lean meats, raw nuts, veggies, and healthy oils (e.g. virgin olive oil) with one or two servings of high-fiber carbs (whole grains, oatmeal, etc.) and no more than 2 servings of fruit per day.

To learn everything you need to know about dieting for fast and healthy weight loss click here.

2. Eat frequently.

By eating a small snack or meal every 2-3 hours you'll keep your metabolism going very strong plus you'll avoid getting hungry and giving in to food cravings. It will also help you maintain the all-important lean muscle so that the dieting doesn't affect your metabolism.

3. Stay very well hydrated.

When trying to burn fat and lose weight quickly you absolutely must stay hydrated. That means drinking lots of water all day long. This will help you maintain your energy levels, control hunger, and maintain a healthy metabolism. Drinking lots of water also helps to keep hunger at bay.

4. Do strength training.

Many people make the mistake of focusing only on cardiovascular/aerobic exercise when trying to lose weight fast. That's a mistake. The best workouts for fat burning and fast weight loss combine both cardio training and strength training. These types of workouts burn more calories and more body fat both during and after the training session. Strength training, like frequent eating, is also important in maintaining the muscle tissue that's going to keep your metabolism strong and give you the great looking body you want.

Click here to learn more about the "secrets" of burning fat, building muscle, and looking great.

Tags: fast weight loss, lose weight fast, burn fat

Lose Belly Fat Fast! 6 diet strategies that work...

Wanna lose that belly fat? It's not as hard as you may think. Below is a fantastic article that describes 6 very powerful diet strategies for losing belly fat fast and building the lean, sleek, sexy midsection everyone wants....

From Shape Magazine:

The Flat Abs Diet: Lose belly fat fast!

Just can't get rid of your flabby belly, even though you do sit-ups and crunches until you're ready to drop? Maybe you're so mortified by the condition of your abs that you've relegated your bikini and low-rise jeans to the dark recesses of your closet.

Before you dump on (or just plain dump) your workout for not giving you killer abs, you should know the real culprit may be your diet — or even your high-stress lifestyle.

If you want to go from fat to fab abs, new research shows that what you eat is just as important as how — or even how much — you work out. And lifestyle counts, too, because stress doesn't just mess with your head, it also can induce a pooch.

Following are six strategies from the country's leading weight-loss, nutrition and stress experts, all designed to get you flat abs in just four weeks, plus three delicious, lowfat recipes that will fill you up without making you look or feel bloated.

Tip 1. Eat more fiber.

Not eating enough fiber may be a major reason women are getting fatter and flabbier. To ditch the fat and show off firm, beautiful abs, you need to eat at least 25 grams of fiber daily, says leading fiber researcher David J.A. Jenkins, M.D., Ph.D., D.Sc., professor of nutrition at the University of Toronto, and a member of the National Academy of Sciences (NAS) Food and Nutrition Board. Fiber, which is the indigestible part of fruits, vegetables and whole-grain foods, helps you achieve flat abs for three reasons:

The "bulk" factor Fiber is like a dry sponge. When it combines with the water in your digestive tract, it makes everything move through more quickly.

The "fill" factor Because high-fiber foods like fruits and vegetables supply plenty of bulk to your meals without adding a lot of calories, they keep you feeling full longer and help you lose weight, according to a study at the Human Nutrition Research Center at Tufts University. Researchers concluded that lowfat diets work only if they're also high in fiber-rich foods like fruits, vegetables and whole grains, all of which fill you up on fewer calories and less fat. In contrast, lowfat diets that are low in fiber and high in sugar, salt and preservatives can lead to bloating and weight gain.

In a study conducted by Barbara Rolls, Ph.D., a professor at Penn State University and co-author of The Volumetrics Weight-Control Plan (HarperTorch, 2003), subjects who ate vegetables as part of their meals consumed about 100 fewer calories and didn't make up for the caloric deficit later. While saving 100 calories a day may not sound like much, it translates into losing 10 pounds in one year. Use just this one trick — and there goes your tummy!

The "chew" factor "High-fiber foods require more chewing and take longer to eat," explains Leslie Bonci, M.P.H., R.D., author of the American Dietetic Association Guide to Better Digestion (John Wiley & Sons, 2003). "Because your mouth is more involved in the eating of high-fiber foods, you feel more satisfied with a high-fiber meal."

How to add fiber to your diet comfortably One cautionary note: It's important to add fiber slowly but consistently to prevent gas. "Make higher-fiber choices throughout the day; don't have all your fiber in one bunch," Jenkins says. "This is particularly important with viscous fiber — a type of soluble fiber found in beans, oats and barley that also has the benefit of lowering blood cholesterol," he says.

For best results, increase your fiber intake slowly over the course of one month and drink plenty of water to keep food moving through your system as quickly as possible.

Tip 2. Opt for a sensible amount of high-quality carbs.

For flatter abs, make carbs 45-65 percent (202-292 grams based on an 1,800-calorie diet) of your total daily calories. Balance is the key here, so don't go below 45 percent (202 grams), or above 65 percent (292 grams), which can lead to water retention, bloating and temporary weight gain that shows up in your middle.

When you eat carbs, they break down into glucose, which is stored as glycogen in the muscles and liver. When glycogen is stored, it carries with it three times its own weight as water, compared to no water at all for protein and fat, according to Peter Garlick, Ph.D., a professor at Stony Brook University in New York. If you eat an extremely high-carb diet, you may store excess water, experience bloating and gain temporary water weight. (This is why people who go on no- or very low-carb diets can initially lose weight so quickly. They're really just losing water.) To avoid bloating and weight gain caused by consuming too many or the wrong kind of carbs, follow these tips:

- Fill up on fruits and vegetables. These are the least bloat-promoting foods because they contain plenty of water and fewer carbs and calories for their volume.

- Avoid high-carb/empty-calorie foods like fast food, snack cakes, cookies and candy. These foods are high in simple carbs and sodium, which cause bloating and weight gain, and are low in fiber and nutrients.

- Focus on balanced eating. For best results, eat at least three to five 4-ounce servings of veggies (15-25 grams of carbs); two to four 4-ounce servings of fruit (30-60 grams of carbs) and about 1 cup (8 ounces cooked or 2 ounces dry, or 2 slices of bread) of whole grains per meal (90 grams per day).

- Make sure you eat enough calories, from complex carbs, lean protein and healthy fats. If you don't get an adequate number of calories (most women require at least 1,800 per day to lose weight, 2,000 to maintain and 2,400 or more if they're very active), you risk temporarily lowering your metabolism, which can also bring on bloating.

A good guideline: Don't cut any more than 250-500 calories below what you need to maintain your weight, advises C. Wayne Callaway, M.D., a metabolic specialist in Washington, D.C.

Tip 3. Drink up!

Many women believe that drinking too much water will give them puffy abs, but just the opposite is true. "Even though we associate water with being bloated, drinking more water can help to flush sodium out of the body, and that reduces the bloat," said Jeff Hampl, Ph.D., R.D., nutrition researcher and assistant professor at Arizona State University.

An easy way to tell if you're drinking enough is by checking the color and quantity of your urine. If it's pale yellow and high volume, you're doing OK. If it's dark and scant and/or you're thirsty, you're very likely to be dehydrated. Follow these tips to stay hydrated and healthy:

- Drink at least eight 8-ounce glasses of water per day. Beverages with little or no calories, caffeine or sodium, including herbal tea, are best. Avoid regular soft drinks and soups with lots of sodium. If you are eating plenty of water-rich foods such as fruits, vegetables and low-sodium soups, you can get half of your water requirements from foods, according to a 1998 NAS Food and Nutrition Board report.

- Avoid carbonated drinks. Fizzy drinks, including soda pop and spritzers, increase bloating because the carbon dioxide trapped in the bubbles creates gas, which slows down stomach emptying.

- Watch your intake of alcohol and caffeine. Both are natural diuretics, which increase fluid loss and don't replace your body fluids as effectively as water, juice and caffeine- and alcohol-free beverages. Because they promote dehydration, alcohol and caffeine also can fatten abs.

Tip 4. Watch the sodium.

Sodium may have a bad rep, but it's essential for regulating body fluids and blood pressure as well as for nerve transmission, muscle function and absorption of important nutrients. But even a small amount of excess sodium causes bloating.

According to the NAS, the average woman needs only 500 milligrams of sodium a day. Most of us get more than six times that, or 3,000-6,000 milligrams per day. The consequence of all this sodium — most of which is consumed as salt and preservatives in processed foods, fast foods and restaurant foods — isn't pretty for your abs. That's because where sodium goes, water follows.

When you eat a high-sodium meal, say, from your favorite Chinese takeout at 3,000 milligrams per entree, your body responds by retaining water. This results in edema and, possibly, a rise in blood pressure. Sodium's visible traces are outlined the next day when you stand sideways in your full-length mirror: major B-L-O-A-T! Even though it's temporary, that's no consolation when you want to wear something revealing that day. Here's how to keep your sodium intake at a healthy level:

- The American Heart Association recommends you consume no more than 2,400 milligrams of sodium daily — roughly 1 teaspoon of table salt. That's enough sodium to replenish your supply even if you work up a major sweat.

- Choose fresh, natural foods over fast, commercial or packaged foods. Instead of ordering french fries (265 milligrams of sodium), have a baked potato (8 milligrams). Instead of a pickle (1,730 milligrams!), enjoy a fresh cucumber (6 milligrams). And beware of cured meats: Three ounces of ham packs in 1,009 milligrams of sodium, compared to just 48 milligrams for the same amount of roast pork. Soups are also notoriously high in sodium; some canned varieties contain more than 1,100 milligrams per cup. Read labels carefully and stick with low-sodium brands like Healthy Choice.

Tip 5. Eat light at night.

It never fails: You have a heavier-than-normal evening meal or snack, and when you weigh yourself the next morning, you're up by several pounds. But as depressing as it may seem at the moment, such a quick gain is always water weight; you simply cannot gain that much fat overnight.

Evening eating is often the most problematic for women, as it can be related more to emotional issues than to real hunger. You're tired, lonely, bored, anxious; you want to relax or reward yourself after a tough day. But indulge too many nights in a row and that temporary water gain becomes permanent fat gain — and fatter abs.

In a study conducted by Callaway, people who skipped breakfast or lunch and ate their largest meal later in the day had lower metabolisms. So by eating light at night you'll receive a double benefit: You'll wake up with a flatter tummy, and you'll also have a better appetite for a fiber-rich breakfast, which sets you up for a day of healthful eating. Some tips to get you started:

- Eat five times a day. Your body needs food every three to four hours, so instead of eating three large meals, try to schedule five smaller, more frequent meals throughout the day (breakfast-snack-lunch-snack-dinner). By staying full and energized, you'll avoid hunger pangs, maintain an even energy flow, make better, healthier food choices (no bingeing or craving) and enjoy the most efficient burning of calories.

- Eat two-thirds of your calories before dinner. Your body needs calories when you're active, not at night, when your natural rhythm is slowing down. Make sure to eat breakfast, lunch and dinner to keep your metabolism revved.

- If you have to eat at night because you're hungry, stick with fruit, vegetables and other foods that are low in fat, calories and sodium.

Tip 6. Reduce stress.

Research shows that stress triggers the hormone cortisol to turn up your appetite and deposit fat around the organs in your abdomen. Pamela Peeke, M.D., M.P.H., author of Fight Fat After Forty (Penguin, 2000) calls this "toxic weight," because it's associated with heart disease, diabetes and cancer.

"Worrying over an issue that will not go away can lead to prolonged increases in your cortisol," says Peeke. "That means one heck of a stress-related appetite and fat abs." To reduce stress-related eating, try these tips:

- Move it to lose it. A recent study conducted at the Fred Hutchinson Cancer Research Center in Seattle showed cardiovascular exercise is especially effective in reducing midsection weight gain.

- Chill out. When you feel stress building, take a few moments to breathe deeply and regroup.

Learn more:

The Belly Fat Blog

Harvard's Advice on Losing Abdominal Fat

Tips for Losing Belly Fat as Fast as Possible

Tags: belly fat, lose fat, exercise, diet, weight loss