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3 Superfoods For Weight Loss
Rest assured this isn't going to be one of those "One Weird Tip For Burning Belly Fat" articles that tries to get you to hand over personal details or provide credit card details. Whilst there are a number of purported 'superfoods' out there that claim to help burn more fat, the following list of
superfoods and their claims for weight loss are actually, you know, based in reality.
Superfoods For Weight Loss
1. Chia Seeds
promote weight loss in a number of ways, but most importantly due to their high fibre and protein content. Increasing your fibre intake can help with weight loss in two ways. Firstly, because
fibre is digested quite slowly: it provides a sustained energy release so that your body is less likely to store it as fat. Secondly,
fibre is not digested by the body, yet helps promote a feeling of fullness which can help limit serving size and reduce snacking. The fibre in chia seeds can also help maintain blood sugar levels - also important for weight loss.
2. Coconut Oil
is a fat. Traditionally, when trying to lose weight, we have been told to avoid fat. This thinking is changing. Including healthy fats in our diet and letting our body become used to using those healthy fats as a fuel source is an increasingly important part of many modern weight loss ideologies. Coconut Oil in particular is an interesting weight loss fat - it is full of medium chain triglycerides, or 'MCTs' (most foods contain long chain triglycerides - 'LCTs'). MCTs are digested differently to LCTs, and this seems to offer greater fat loss properties. One study on coconut oil's weight loss effect showed that participants using coconut oil lost more weight than other participants using olive oil. A further study showed that coconut oil may lead to increased burning of calories throughout the day - coconut oil appears to have increased metabolism. Look for a cold pressed, organic coconut oil like
Super Coconut Oil
to ensure maximum flavour, purity and potency.
3. Soy Protein
It isn't sexy or glamorous, and it's been around for years, but
can aid in weight loss in a number of ways. It can help you feel full, reducing snacking behaviour. It has a low glycemic index, which means it is broken down slowly by the body, making it less likely to be stored as fat. Further, it has a similar absorption rate to the more commonly used whey protein, yet without the common bloating side effect whey can often cause (definitely a frustrating thing when you are trying to trim down). Finally, soy is rich in a range of vitamins and minerals that support metabolism and exercise performance, resulting in increased weight loss. Whey protein does not have this same nutritional profile. ------ This article was provided by our online health partner Health365. To
buy Nature's Way Superfoods online
What Is the Best Time To Take Protein?
This commonly asked question has no universal answer... The best time to take protein depends on you and your specific health goals. Check out our protein timing cheat sheet below: these general guidelines will help you answer one of the most commonly asked questions in sports nutrition...
What Is The Best Time To Take Protein?
1. If you Take Protein In The Morning
BENEFIT A: WEIGHT LOSS
Research published in the American Journal of Clinical Nutrition shows that taking protein early in the morning gives a feeling of fullness and reduces appetite and snacking. Take a
low carb protein shake
in the morning to reduce hunger and help boost your metabolism. Better yet, blend a scoop of
in with some almond milk, blueberries, spinach and a banana for a great superfood breakfast.
BENEFIT B: SUPPORTS STRENGTH AND MUSCLE MASS
Catabolism is relatively common among athletes. It is caused by over-training and under-eating. In short, catabolism happens when your body needs a food source for energy, has none to draw on, so starts to use your muscles as fuel. Needless to say, this is bad for an athlete. A 2006 study from Victoria University showed that taking protein first thing in the morning increased both overall muscle mass AND strength for athletes when compared to a control group who had no protein with breakfast. Worried about bulking up after your breakfast shake? You need not worry - unless your diet is rich in carbs and your fitness regime is designed to help you build muscle, you are unlikely to bulk up after a protein shake for breakfast.
2. If you TAKE PROTEIN THROUGHOUT THE DAY
BENEFIT: MORE ENERGY
Find yourself nodding off mid-afternoon? The reason could be that your diet lacks long-lasting energy. Try splitting your 3 (large) main meals for 5 smaller ones, eating every 3 hours. Make sure your 5 meals contain protein. If not a shake, then a tin of tuna or a fistful of nuts can be an easy way to grab some protein in a meal.
BENEFIT: WEIGHT LOSS
A 2005 study published in American Journal of Clinical Nutrition showed that participants who got 30% of their daily energy intake from protein felt less hungry and lost more weight.
3. If you Take Protein Before Training
BENEFIT: MORE EFFECTIVE WORKOUTS
Many proteins contain high levels of branched chain amino acids (BCAA’s). These help maintain muscle glycogen stores. Glycogen provides energy to the body... more glycogen means more energy. A pre-workout snack of a protein shake plus a complex carbohydrate like brown rice or oats 45 minutes before exercise can give the energy needed to go harder during workouts. Alternatively, try our
Brown Rice Protein with Chia and Pea
before training for a shake that delivers pre-workout carbs and BCAA's and for fuel plus readily absorbed brown rice protein for recovery.
4. If you Take Protein After Training
BENEFIT: RECOVERY AND GROWTH
A 2001 study published in American Journal of Physiology showed that post exercise is when your muscles are crying out for amino acids the most and are therefore most likely to absorb protein. The benefits of a post-workout protein hit for muscle growth and/or recovery are well documented. Give your muscles the fuel they need to recover by consuming protein after your workout. A 2013 study from the University of Tampa studied the effectiveness of brown rice protein vs whey protein in helping post-exercise recovery. The study noted that "there were no differences between the two groups". Given that whey contains lactose (which can cause bloating, wind, nausea and diarrhoea in some people),
brown rice protein
is an ideal post-workout protein.
5. If you Take Protein Before Bed
BENEFIT: RECOVERY AND MUSCLE GROWTH
A 2012 study from Maastricht University Medical Centre in the Netherlands revealed that protein supplements taken directly before bed time do, in fact, get digested or used by your muscles while you sleep. This can boost overnight recovery and muscle growth. ------ This article was produced by our online health partners, Health365. For more information on a range of
exercise and fitness related topics
Speeding up your metabolism is the holy grail of weightloss. But ..
SlimRight Shakes - Chocolate
SlimRight shakes are specially designed meal replacement shakes. By sticking to the
SlimRight 123 program
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Key Ingredients to support metabolism & detoxification
Why You Need Fibre In Your Diet
Increasing your fibre intake may - at first - seem like a bit of a contradiction. On the one hand, fibre not typically absorbed very well by the body. Why eat more of something that your body can't absorb? On the other hand, if your diet lacks fibre, you will definitely know about it. Let's take a closer look at why you need fibre.
Why You Need Fibre
The benefits of fibre can best be studied by looking at what diets lacking in fibre can cause versus the benefits that diets rich in fibre offer. Diets
low in fibre
can lead to a number of health conditions, ranging from constipation and weight gain to fatigue and blood sugar fluctuations. Diets
high in fibre
generally lead to much better overall health, weight management, more regular bowel movements, better digestion and a reduced risk of a range of serious diseases.
The 2 types of fibre
There are two types of dietary fibre that are both subtly different, yet both are important for overall health.
1. Soluble Fibre
be digested by your body, but usually very slowly compared to other carbohydrates. As a result, when you eat a diet rich in soluble fibre, the soluble fibre is digested slowly and can lead to more sustained energy and constant blood sugar levels after eating. High fibre diets can also help with weight loss, as the slow digestion of soluble fibre leads to longer feeling of fullness that may prevent snacking and a more prolonged energy release.
Why You Need Soluble Fibre
Soluble fibre may help with:
controlling blood sugar levels
inflammatory bowel conditions
Good Sources of Soluble Fibre
2. Insoluble Fibre
We have established that soluble fibre
be digested, albeit slowly.
soluble fibre, on the other hand, remains largely undigested as it passes through your digestive tract. Just because it is not digested does not mean it doesn't play a critical role in digestion and overall health. During digestion, insoluble fibre passes through to the intestine, bringing water with it. This increases bulk and hydration of waste products. In short, this helps you go to the bathroom more regularly and the additional water in your waste helps you avoid constipation. Insoluble fibre can also help promote a feeling of fullness for those looking to lose weight / reduce snacking.
Why You Need Insoluble Fibre
Insoluble Fibre may help with:
maintaining regular bowel movement
Good sources of Insoluble fibre
leafy green vegetables
Superfoods For Fibre
Super Chia Seeds
not only contains double the amount of fibre than oats, they also contain both soluble
insoluble fibre, so are a great way to top up your dietary fibre levels. Try them if you are actively looking for an easy way to increase your fibre intake.
Final Tips For Increasing Fibre
Adults need to get 25 to 30g of fibre each day. Most Australians do not get this much fibre. If you are struggling to get enough fibre in your diet, a
fibre supplement like our Adult Fibre VitaGummies
may offer some benefit.
Sudden increases in dietary fibre may cause abdominal pain or flatulence. If you currently have a low fibre diet and are trying to increase your fibre levels, do so gradually over the course of several weeks.
Finally, increasing your fibre intake may require an increase in the amount of water you need to drink in a day. Since you pass more water as waste in a high fibre diet, increasing fibre intake may bring increased risk of dehydration. Dry mouth, increased thirst, headache or dark coloured urine are all signs you may be dehydrated and need to drink more water.
------ This article was provided by our online health partner Health365. If you would like to learn more about
why you need fibre
(among other things), visit
Lift Heavy To Get Lean
Many women (and men) exercise to lose weight and get toned. After many weeks and months of working out with light weights and high repetitions, they have enjoyed limited results and get disheartened. The solution may be to lift heavier weights and do fewer repetitions.
Heavy Weights Don't Cause Bulking
For many women we talk to about our range of sports supplements, such advice sets off alarm bells. They are concerned that if they lift heavy weights and use protein powders they will bulk up, get square shoulders and start to look like body builders. The reality is that numerous reps of lighter weights that many women do to 'tone' is more likely to give you that body builder physique than lifting heavier weights at smaller repetitions.
Protein Powder Doesn't Cause Bulking
Other women's fears of protein powders making them bulk up are also unfounded. Protein powders are an excellent way to retain a trim figure, increase energy and do not necessarily lead to 'explosive muscle growth' (contrary to what some of the advertisements in some magazines might promise). Unless you take supplements and eat a diet specifically designed specifically to help you bulk up, 95% of women will not bulk up, tending to build curves in the 'right' places instead.
What the professionals say
Registered sports scientist Habib Noorbhai says this lingering myth over women bulking up from weight training is a very common misconception. “Strength training has a variety of benefits for women, one of which is preventing the earlier onset of bone and joint-related diseases such as
and fibromyalgia. “Performing low to moderate intensity weight training will ensure increase in strength gains, assist in the loss of body fat and assist with activities of daily living.” He adds that “vigorous intensity weight training can initially lead to a minimal gain in lean muscle, but generally low to moderate intensity weight training combined with cardio, and following a healthy eating plan is the secret to getting toned and losing body fat”. We have to agree. We are lucky enough to have an in-house gym at Nature's Way HQ. Many of us have recently started to focus less on the treadmill and bicep curls and more on lifting heavy. We use whole-body exercises like squats, dead lifts and power cleans in conjunction with circuit training and clean diet. We have certainly not noticed any bulking, are happy with improvements in strength and body shape and can also report a reduction in body fat.
So where do you start?
There is an inherent risk in starting to lift heavier weights. Unless you are already experienced at weight training, we strongly recommend enlisting the services of a personal trainer or - ideally - a strength coach who can teach you proper form to avoid injury. Once you have learned the basics of safe lifting, you can start to increase the load and train with a friend or alone, however that initial expert guidance to help you refine your form and build a baseline of strength is highly recommended to help avoid serious injury..
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SlimRight Shakes - Strawberry Plus Raspberry Ketones
SlimRight shakes are specially designed meal replacement shakes. By sticking to the
SlimRight 123 program
(1 meal, 2 shakes, 3 snacks a day), you can easily follow a calorie controlled diet which can help you lose that hard-to-shift fat. Our Strawberry Shakes have added Raspberry Ketones for weight management support.
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