Protein Pancakes The Best Recipe I've Found

I have been asked many times what is a good alternative breakfast and one of my favourite creative breakfasts is "PROTEIN PANCAKES" the beauty of these little delicious beauties is you can customise them to your taste. 

Ingredients 

• 1 Scoop / Serving of your Protein 
• 1/2 Cup or 70g of Oats 
• 1 Whole Egg
• 2 tbsp Full fat Greek Yoghurt
• 1/2 Banana 
• 3-4 tbsp Almond milk or Full Fat Milk
• Coconut Oil for the Pan

Instructions

1. Add all ingredients (except the Coconut Oil) to a food processor, blender. 
2. Switch On and leave till all ingredients make a smooth batter.
3. Pre-heat pan and add Coconut Oil  (I use a ceramic non-stick to avoid sticking pancakes)
4. Pour batter into the pan to desired size mine are normally around the size of a cup coaster. 
5. Cook on a low to medium heat and flip when bubbles appear on the surface. 
6. Stack them up and dig in. 

Extras 

You can add toppings to further improve your pancakes such as;

• Honey
• Nut Butter
• Fruit (Stick to berries)
• Maple Syrup (Don't go to Crazy)

Alternative Tastes

If you use a plain (neutral) flavour protein, you could get creative with your Pancakes. Why not add a tsp of Orange, Vanilla or Peppermint extract and 2 tsp of Cocoa powder to make some really amazing flavoured alternatives.

Keep your ingredients natural and clean. Please feel free to share or tag me in any great flavour ideas and if you cook and post them on Facebook or twitter (@CraigWilmore) I will retweet and share. 

This Is 200 Calories

This is a clever way to look at food using a 200 Calorie bench mark, to demonstrate quantities of food.

Food is one of the biggest factors when it comes to health and weight loss, do you know what your eating daily? 

If you have any questions please get in touch on Facebook (@The Real Fitness Ninja) or leave a comment below.



If you want to know the 5 supplements I take daily to complement my nutrition and workout schedule check this out 

---> CLICK HERE <---

What makes muscles grow? - Jeffrey Siegel

Want bigger muscles here is the basic blue print for how!

interesting watch let me know your thoughts and ideas in the comment section below. 

💪🏼 Carrots The Super Food 💪🏼

I am sure that I was not alone, growing up I was told that eating my carrots would make me see in the dark. So as a child I didn't need much encouragement to eat them all, with ideas conjuring in my mind of having night vision abilities. While I don't know if this made my night vision any better, I am glad that I ate them now understanding the real benefits of these crunchy orange super veg.

Forget about vitamin A pills. Carrots provide vitamin A and a host of other impressive health benefits including beautiful skin, cancer prevention and anti aging. Learn how to reap the benefits from this crunchy power food.

Nutrition - Replacing Supplements 

"The brighter the hue, the better the carrot"

1 cup of chopped, raw carrots contains:

• 52 calories
• 1 g protein
• 12 g carbs
• 3.6 g fiber
• 0 g fat

Carrots pack a punch when it comes to nutrition rich in vitamins and minerals. Carrots contain 19 of the 21 essential amino acids, so munch on one pre and post workout to replace the expensive BCAA supplements! Naturally occurring Omega 3 & 6, as well as having good levels of Calcium and Magnesium which will replace your pre sleep recovery needs. 

High levels of both Beta-Carotene & Alpha-Carotene. Both alpha carotene and beta carotene are important for the prevention of vitamin A deficiency, which could lead to blindness. These carotenes serve as powerful antioxidants. They also appear to boost the immune system, and help the body fight against foreign agents such as bacteria and viruses. Thats without mentioning the other vitamins D through K. 

How To Eat Carrots

The nutrients in carrots are tightly encased in protein sacs that have to be broken by heat (cooking) or mechanical action (grinding, juicing, proper chewing).

Cooking the carrots in fat or oils, pureeing or juicing them increases the availability of carotenoids by 600 percent.

Fats also help the absorption of carotenoids into the blood by 1,000 percent, as carotenoids are fat soluble, so pour a little olive oil on top!

Not already sold? 11 more Reasons why you should be eating carrots

1.  Improves vision

There’s some truth in the old wisdom that carrots are good for your eyes. Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision.

Beta-carotene has also been shown to protect against macular degeneration and senile cataracts. A study found that people who eat large amounts of beta-carotene had a 40 percent lower risk of macular degeneration than those who consumed little.

2.  Helps prevent cancer

Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer.

Falcarinol is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. A study showed 1/3 lower cancer risk by carrot-eating rats.

3.  Slows down ageing 

The high level of beta-carotene in carrots acts as an antioxidant to cell damage done to the body through regular metabolism. It help slows down the ageing of cells.

4.  Promotes healthier skin 

Vitamin A and antioxidants protect the skin from sun damage. Deficiencies of vitamin A cause dryness to the skin, hair and nails. Vitamin A prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone.

5.  Helps prevent infection 

Carrots are known by herbalists to prevent infection. They can be used on cuts—shredded raw or boiled and mashed.

6.  Promotes healthier skin (from the outside) 

Carrots are used as an inexpensive and very convenient facial mask. Just mix grated carrot with a bit of honey.

7.  Prevents heart disease

Studies show that diets high in carotenoids are associated with a lower risk of heart disease. Carrots have not only beta-carotene but also alpha-carotene and lutein.

The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

8.  Cleanses the body 

Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fiber present in carrots helps clean out the colon and hasten waste movement.

9.  Protects teeth and gums

It’s all in the crunch! Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste. Carrots stimulate gums and trigger a lot of saliva, which, being alkaline, balances out the acid-forming, cavity-forming bacteria. The minerals in carrots prevent tooth damage.

10.  Prevents stroke

From all the above benefits it’s no surprise that in a Harvard University study, people who ate five or more carrots a week were less likely to suffer a stroke than those who ate only one carrot a month or less.

11. Sleep

In the Pennsylvania University study they found that consumption of the nutrient alpha-carotene was most closely associated with better sleep. Diets low in this nutrient were linked with trouble falling asleep. Gram for gram, carrots are the most potent sources of alpha carotene, behind canned pumpkin.

Canned carrots, carrot juice, raw baby carrots, frozen carrots and raw regular carrots are all excellent sources of this powerful carotenoid. Carrots also pack several other sleep promoting nutrients like potassium and vitamin B6, as well as vitamin A and biotin.

How the food you eat affects your brain - Mia Nacamulli

Very clever video from Ted-Ed the power of food and the brain. The human body and what it can achieve fascinates me, let me know what you think. 

Why Sleep Is the No. 1 Most Important Thing for a Better Body

Even with the very best diet and fitness routine, if sleep is off, you're wrecked. 

Here's why!

Imagine two women you know: One is your model of fitness success (She clearly knows how to slim down correctly and has the body to show for it), and the other is what you fear. This friend has her heart in the right place, but no matter how hard she works, she still struggles with the process and doesn’t have the body she wants. The troubling part is that when you talk to both, they share a common approach:

1. They eat meals that focus on lean protein and vegetables.
2. They exercise at least three times per week, focusing on both weights and cardio.
3. They know which foods are truly healthy and which they need to limit—and they do.

And yet one friend—the one who continues to struggle—can’t maintain her focus. She has trouble controlling her hunger, always craves sweets, and, despite her biggest efforts in the gym, she doesn’t seem to achieve the same results as someone else following the same program.

The problem might seem obvious at first. After all, one woman strays from her diet more than the other. And if exercise “isn’t working,” it probably means she just doesn’t really know how to train.

Maybe it’s genetics. Maybe she’s lazy or lacks willpower. Or maybe, diet or exercise isn’t the real problem.

Sleep Controls Your Diet

The debate about the best way to achieve a healthy weight always revolves around eating and movement. If you want to look better, the most common suggestion is “eat less and move more.” But it’s not that simple, or even accurate. Sometimes you want to eat less and move more, but it seems impossible to do so. And there might be a good reason: Between living your life, working, and exercising, you’re forgetting to sleep enough. Or maybe, more importantly, you don’t realise that sleep is the key to being rewarded for your diet and fitness efforts. According to the Centers for Disease Control and Prevention, more than 35 percent of people are sleep deprived. And when you consider that the statistic for obesity is nearly identical, it’s easy to connect the dots and discover that the connection is not a coincidence.

Not sleeping enough—less than seven hours of sleep per night—can reduce and undo the benefits of dieting, according to research published in the Annals of Internal Medicine. In the study, dieters were put on different sleep schedules. When their bodies received adequate rest, half of the weight they lost was from fat. However when they cut back on sleep, the amount of fat lost was cut in half—even though they were on the same diet. What’s more, they felt significantly hungrier, were less satisfied after meals, and lacked energy to exercise. Overall, those on a sleep-deprived diet experienced a 55 percent reduction in fat loss compared to their well-rested counterparts.

Poor Sleep Changes Your Fat Cells

Think about the last time you had a bad night of sleep. How did you feel when you woke up? Exhausted. Dazed. Confused. Maybe even a little grumpy? It’s not just your brain and body that feel that way—your fat cells do too. When your body is sleep deprived, it suffers from “metabolic grogginess.” The term was coined by University of Chicago researchers who analysed what happened after just four days of poor sleep—something that commonly happens during a busy week. One late night at work leads to two late nights at home, and next thing you know, you’re in sleep debt.

But it’s just four nights, so how bad could it be? You might be able to cope just fine. After all, coffee does wonders. But the hormones that control your fat cells don’t feel the same way.

Within just four days of sleep deprivation, your body’s ability to properly use insulin (the master storage hormone) becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.

Here's why that's bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your blood stream and prevent storage. When you become more insulin resistant, fats (lipids) circulate in your blood and pump out more insulin. Eventually this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.

Lack of Rest Makes You Crave Food

Many people believe that hunger is related to willpower and learning to control the call of your stomach, but that's incorrect. Hunger is controlled by two hormones: leptin and ghrelin.

Leptin is a hormone that is produced in your fat cells. The less leptin you produce, the more your stomach feels empty. The more ghrelin you produce, the more you stimulate hunger while also reducing the amount of calories you burn (your metabolism) and increasing the amount fat you store. In other words, you need to control leptin and ghrelin to successfully lose weight, but sleep deprivation makes that nearly impossible. Research published in the Journal of Clinical Endocrinoloy and Metabolism found that sleeping less than six hours triggers the area of your brain that increases your need for food while also depressing leptin and stimulating ghrelin.

If that’s not enough, the scientists discovered exactly how sleep loss creates an internal battle that makes it nearly impossible to lose weight. When you don’t sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain. Cortisol also activates reward centers in your brain that make you want food. At the same time, the loss of sleep causes your body to produce more ghrelin. A combination of high ghrelin and cortisol shut down the areas of your brain that leave you feeling satisfied after a meal, meaning you feel hungry all the time—even if you just ate a big meal.

And it gets worse.

Lack of sleep also pushes you in the direction of the foods you know you shouldn’t eat. A study published in Nature Communications found that just one night of sleep deprivation was enough to impair activity in your frontal lobe, which controls complex decision-making.

Ever had a conversation like this?

“I really shouldn’t have that extra piece of cake… then again, one slice won’t really hurt, right?”

Turns out, sleep deprivation is a little like being drunk. You just don’t have the mental clarity to make good complex decisions, specifically with regards to the foods you eat—or foods you want to avoid. This isn’t helped by the fact that when you’re overtired, you also have increased activity in the amygdala, the reward region of your brain. This is why sleep deprivation destroys all diets; think of the amygdala as mind control—it makes you crave high-calorie foods. Normally you might be able to fight off this desire, but because your insular cortex (another portion of your brain) is weakened due to sleep deprivation, you have trouble fighting the urge and are more likely to indulge in all the wrong foods.

And if all that wasn’t enough, research published in Psychoneuroendocrinology found that sleep deprivation makes you select greater portion sizes of all foods, further increasing the likelihood of weight gain.

The bottom line: Not enough sleep means you’re always hungry, reaching for bigger portions, and desiring every type of food that is bad for you—and you don’t have the proper brain functioning to tell yourself, “No!”

Sleep Sabotages Gym Time

Unfortunately the disastrous impact spreads beyond diet and into your workouts. No matter what your fitness goals are, having some muscle on your body is important. Muscle is the enemy of fat—it helps you burn fat and stay young. But sleep (or lack thereof) is the enemy of muscle. Scientists from Brazil found that sleep debt decreases protein synthesis (your body’s ability to make muscle), causes muscle loss, and can lead to a higher incidence of injuries.

Just as important, lack of sleep makes it harder for your body to recover from exercise by slowing down the production of growth hormone—your natural source of anti ageing and fat burning that also facilitates recovery. This happens in two different ways:

1. Poor sleep means less slow wave sleep, which is when the most growth hormone is released.

2. As previously mentioned, a poor night of rest increases the stress hormone cortisol, which slows down the production of growth hormone. That means that the already reduced production of growth hormone due to lack of slow wave sleep is further reduced by more cortisol in your system. It’s a vicious cycle.

If you're someone who doesn't particularly enjoy exercise, not prioritizing sleep is like getting a physical examine with your father-in-law as the investigating physician: It will make something you don’t particularly enjoy almost unbearable. When you’re suffering from slept debt, everything you do feels more challenging, specifically your workouts.

The Better Health Secret: Prioritise Sleep

The connection between sleep and weight gain is hard to ignore. Research published in the American Journal of Epidemiology found that women who are sleep deprived are a third more likely to gain 33 pounds over the next 16 years than those who receive just seven hours of sleep per night. And with all of the connections to obesity, diabetes, high blood pressure, heart failure, and cognitive failure, the need to sleep goes far beyond just looking better and seeing results from your diet and exercise efforts.

While there’s no hard number that applies to all people, a good rule of thumb is to receive between seven and nine hours of sleep per night, and to make sure that one poor night of sleep isn’t followed up with a few more. It might not seem like much, but it could make all the difference and mean more than any other health decision you make.

Adam Bornstein
http://www.shape.com/lifestyle/mind-and-body/why-sleep-no-1-most-important-thing-better-body

52 Thermogenic Foods That Naturally Burn Calories As You Eat Them

In these times of the rampant popularity of fad diets with almost everyone wanting to lose weight, it may be difficult for someone to understand which weight-loss method would really be effective. “Don’t eat this, don’t eat that.” Almost all of them say the same. One diet says eat a lot of bacon but don’t eat bread, while another says eat a lot of bread but stay away from the bacon. What do we really need to cut out of our diet in order to lose weight?

The answer is none. Weight loss is a long-term process that takes time and effort, not a 10-day low calorie diet to lose three pounds easy. We don’t need to cut out fat and eat a lot of carbs or eat a lot of protein but say no to the other nutrients to shed off the extra pounds. Why? A balanced diet is called a balanced diet for a reason. Depriving yourself of one nutrient may be helping you lose pounds but not in the long run, because our bodies are used to the balance of these nutrients. Anything imbalanced, of course, has adverse effects.

However, one can still lose pounds while eating a balanced diet. How is this possible?

Total Energy Expenditure

Our total energy expenditure is the energy we use every day. It is quantified using the kilocalorie unit. The TEE of every person is different, because this is affected by age, sex, height, weight, and body composition. For an individual, the TEE is affected by these four personal factors: Basal Metabolic Rate, physical activity, adaptive thermogenesis, and the Thermic Effect of Food. 

Basal Metabolic Rate reflects the total energy needed by the body in order to maintain normal body processes, while physical activity are bodily movements that use up energy. Depending on the level of physical activity, it can take a huge chunk of our TEE. Adaptive thermogenesis occurs when there are dramatic changes to a person’s environment or physiology such as trauma, starvation, conditioning, and stress, which will also lead to increased use of energy.

The Thermic Effect of Food

The fourth factor affecting total energy expenditure by the body is the Thermic Effect of Food. When food is taken in, the gastrointestinal tract muscles speed up their rhythmic contracts, digestive juices are produced and secreted, and nutrients require energy to be absorbed. The increased amount in the body, particularly in the GIT, uses up energy and produces heat, which is a process called thermogenesis.

What is so interesting about thermogenesis is that certain foods have a higher chance of using up more energy than others. When such foods enter our system, they use up our energy stores in order to be digested, also known as glycogen and fat. Glycogen is the storage form of energy coming from the carbohydrates we eat, while fat stores are found in the adipose tissue in the fat surrounding all our tissues. 

Use of these energy stores will help the body “burn” calories along with physical activity. Thermogenesis caused by food is one of the most natural ways to lose weight without deprivation or substitution in the diet. However, effectiveness depends upon what kind of food and how much a person eats.

Carbohydrates

Carbohydrates comprise the biggest portion of our Total Energy Requirements. A 2,000 calorie diet requires about 60% of carbohydrates which is about 300g of carbohydrate-rich food. Research has shown that consuming low-Glycemic Index (GI) foods improve insulin sensitivity and promote weight loss because it does not increase glucose and insulin levels unlike high-GI foods. Glucose is the component in carbohydrates that is taken up by the insulin hormone into the liver to be stored as glycogen. Continuous high intake of high-GI foods can lead to weight gain because essentially, glycogen is stored energy and any unused energy stores will be converted into fat by the body.

Additionally, carbohydrates have a thermic effect of around 15%. This means that when you eat 300g of carbohydrates per day, 45g of it will be released as heat due to thermogenesis (45g is about one whole banana). Low-GI foods have a higher thermic effect than high-GI foods which accounts for the fact that more people tend to lose weight on low-GI diets.

Here is a list of high-GI and low-GI foods.

Fats

Fat, when ingested, is stored in the adipose tissues. It is used as a backup source for energy. The thermic effect of fat is known to be lower than carbohydrates at 3%. On a 2,000 calorie diet, 65g of it is fat, and 20g will be released as heat when digested. Twenty grams of fat is about 4 teaspoons of oil or 8 teaspoons of peanut butter.

Fat has a lower thermic effect than the other nutrients because it is harder to digest and has a longer stay in the stomach. This accounts for the fact that we tend to feel more full after a fat-rich meal and stay full for a longer period of time.

Protein

Compared to carbohydrates and fat, protein has a greater amount of thermic effect. Research have shown that eating high-protein meals have a higher thermic response than high-carbohydrate meals which they attributed to a greater nitrogen turnover or protein metabolism.

Results of experiments also showed that high protein diets led to lower weight gain, lower respiratory exchange ratio, lower carbohydrate oxidation, and higher fat oxidation compared to low-protein diets. Diets with high protein also led to reduced postprandial hunger and desire to eat.

Now that we’ve discussed each nutrient’s thermic effect, let’s get on with the list of thermogenic foods.

Whole Grains

Oats, Quinoa, & Brown Rice

These are complex carbohydrates high in dietary fiber that the gastrointestinal tract cannot fully digest or absorb. Because the body puts in the extra effort to digest these indigestible foods, it burns a lot of its stores in order to do so. What happens in the body is that these carb sources go through the whole GI tract without contributing much of its glucose content compared to other carbs. 

What is the purpose of these carbs then? Oats, quinoa, and brown rice are examples of insoluble fiber. Insoluble fiber speeds the transit time of food from mouth to colon, which is the treatment for constipation. It can also replace white rice, refined breads, and processed carbohydrates as the bulky part of the meal without compromising satiety.

Herbs & Spices

Hot Peppers

Hot peppers can increase the heat production in the body because it reacts to spicy foods through sweating and heat production. Notice when you eat a spicy food, your body temperature spikes up? Moreover, capsaicin, a compound found in hot peppers, is found to aid in weight loss through shifting from carbohydrate oxidation to fat oxidation, which may ultimately lead to loss of appetite and help lose weight.

Black Pepper

A compound called piperine in black pepper is responsible for its thermic effect and the breakdown of some fat cells. It has been known to help the body burn more calories, absorb selenium, cobalamin, beta-carotene, and curcumin, as well as use nutrients more efficiently. A great advantage of black pepper is that it can be added to almost any dish. Not only do you get the benefits of its thermic effect, but you add the extra flavour!

Cinnamon

If you’re a big cinnamon fan, you’re going to love this next bit: cinnamon can help you lose weight by controlling blood sugar. The compound present in cinnamon, which is coumarin, thins the blood slightly which leads to increased blood circulation, which, in turn, increases metabolism. Its blood-glucose-controlling property also makes it an ideal spice for Type 2 diabetics while blood-thinning can be beneficial for those with heart or circulatory problems.

However, coumarin can lead to liver damage if taken in high doses and can interfere with blood-thinning medications. It is essential that one looks into the different brands of cinnamon and their coumarin content before using it for weight loss.

Ginger

Ginger contains capsaicin, a compound also found in other spicy food. It is said to elevate metabolism due to increased heat production and help metabolize fat and protein. Additionally, fat oxidation is impacted by thermic properties of ginger, which can help reduce body fat. Incorporating ginger into your food or drinks can help enhance its flavor but also help you lose weight, especially fat, and improve digestion and metabolism.

Turmeric

Turmeric is the yellow-orange powdered spice that offers the distinct taste of the Indian cuisine. Studies have shown that turmeric can lower fat and cholesterol levels by increasing the amount of cholesterol that is converted into bile in the liver. The active compound in turmeric is curcumin, which according to research can serve as treatment and prevention of obesity-related chronic diseases such as insulin resistance, hyperglycemia, hyperlipidemia, and other inflammatory symptoms, due to the interactions of curcumin with biological functions.

Cardamom

Cardamom serves to increase motility of food in the intestine. Like cinnamon’s properties, cardamom can also lower blood glucose, regulate insulin, and lower LDL (bad) cholesterol that distributes the cholesterol around your body. Cardamom can be added to dishes and drinks for sweet or spicy flavors and help boost metabolism while you’re doing it.

Cloves

Of all the spices and herbs, cloves have the highest antioxidant level. It can also help boost metabolism and burn more calories. Not only that, it can also help improve digestion and lower cholesterol, which will also help in the weight loss process. Thus, it can be used for weight loss, metabolic syndromes, and obesity. 

Cumin Seeds

The compounds present in cumin seeds that help in weight loss are antioxidants and phytosterols. The latter substance has similar structure to cholesterol and inhibits absorption of the “bad” cholesterol in the GIT. Research shows that three grams of cumin powder daily for three months exhibited reductions in body mass index and waist circumference. It also contributes to the weight loss effort by increasing the body’s basal temperature.

Garlic

Who doesn’t love garlic? Sure, it smells awful, but it adds that distinct flavor to your food. Garlic has many health benefits other than its thermic effect. Due to the compound allicin, it can help reduce LDL “bad” cholesterol and raise HDL “good” cholesterol for a short-term period. Lowering of the bad cholesterol reduces the distribution of cholesterol all around the body and thus decrease its adverse effects.

Mustard

Mustard contains similar compounds in other spices, particularly capsaicin. Other compounds such as allyl isothiocyanates and phytochemicals that give mustard its characteristic flavor can help increase the body’s temperature when eaten, with the same mechanism as other spices. More so, mustard contains only 5 calories per tablespoon; eating this low-calorie condiment can not only help you lose weight, but add that distinct flavor to your food.

Vegetables

Leafy Greens

There is a reason why most weight-loss diets emphasize loading up on your greens. Lettuce, cabbage, spinach, kale, and other green leafy vegetables are low-calorie sources of carbohydrates. These vegetables are rich in dietary fiber, which are complex carbohydrates whose structure prevents itself from being digested in the GIT. These produce a thermic effect on the body because energy is being used in the attempt of digesting indigestible compounds. 

Other than this, green leafy vegetables can be eaten in big portions without guilt. They contain about 16 calories per cup (raw), and one cup can contain a lot of vitamins and minerals that your body needs for efficient use of energy as well as maintenance of normal body processes.

Other Vegetables

This list consists also of fibrous foods such as cauliflower, broccoli, carrots, cucumber, zucchini, squash, gourd, aubergine, corn, brussel sprouts, and many more. They can make you feel full and energized with only a few calories to count. Furthermore, they employ the same mechanism as green leafy vegetables in their thermic effect. Similarly, they also contain the essential vitamins and minerals that we need; preventing onset of symptoms due to nutritional deficiencies. 

Legumes

Black beans, black-eyed peas, lentils, pinto beans, chickpeas, kidney beans, many more beans! They may be known as vegetables but they are mostly consisting of protein instead of carbohydrates. As we know, protein is the nutrient with the most percentage of thermogenesis when eaten. They also contain fiber and resistant starch (starches resisting digestion equals more energy expended) which adds to the thermic effect. Beans are recommended to be served as a side dish at least once a day because they are also rich in vitamins and minerals. Moreover, they contain little to no fat or cholesterol, which makes them a good staple to the dinner plate.

Fruit

Apples & Pears

Fruits are always good alternative snacks to candy bars, chips, or soda. They can also be eaten on the go but provide way much less calories than a bagel or donut. Apples and pears contain simple carbohydrates called fructose that can easily be used by the body for energy. Compared to a cup of coffee, apples and pears can also give energy for a longer time without the extra calories or caffeine crash. 

They don’t raise the core temperature much because they are simple carbohydrates that are easily digested, but they still contribute to the thermic effect caused by carbohydrates and fiber, both of which they contain. More importantly, apples and pears are easy attainable sources of vitamins and minerals that we need for normal body processes.

Vitamin C Rich Fruits

Ascorbic acid is the vitamin needed for good resistance to infections and absorption of iron. Oranges, berries, lemons, tangerines, grapefruit, pineapples, and tomatoes are only a few examples of Vitamin C rich fruits that is ideally a part of the daily diet. These fruits also raise the core temperature of the body because of the energy needed to digest them, but also provides energy and vitamins that can help you do away with supplements.

Other Fruits

If you can think of any other fruit that was not mentioned above, chances are they still contain a lot of vitamins and minerals as well as long-lasting energy that cannot be found in most processed snacks. For most people aspiring for weight loss, replacing unhealthy snacks or drinks with fruit that are just as satisfying but less calorie-dense is an effective strategy.

Protein

As well know so far, protein is the greatest contributor to energy released as heat from food or Thermic Effect of Food. In this list, we will take into account the individuality of these protein sources in terms of other nutrition and weight-loss benefits.

Chicken

Chicken contains a low-percentage of fat compared to beef, pork, or veal. For a single chicken leg, it already contains 8g of protein but only 1g of fat, approximately. Chicken is ideal for low-fat dieters with no desire to pursue the vegan or vegetarian lifestyle. Essentially, a chicken sandwich with whole wheat bread, chicken breast, lettuce, and tomato contains both fiber and protein, which greatly contribute to the thermic effect. 

Turkey

Turkey offers a large amount of protein (30g) for 3.5 ounce portion and only 1.5 gram of fat. When served with other thermic foods, it can really help weight-loss efforts and also build muscle. 

Lean Red Meat

Lean red meat is one of the top sources of protein among all meats providing 16g of protein and only 2g fat for every 60g of pure meat. Who said weight loss involved cutting out the good things in life? Eating lean red meats not only decrease your risks for obesity and cardiovascular diseases, the rich protein source can help you lose weight by raising the core temperature of your body. Examples of red meat are pork tenderloin, lamb chops, filet mignon, sirloin tip steak, bottom round, and many more cuts of meat you can think of. Remember that the key to consistent weight loss without cutting out the things you like from your diet is moderation, and doing away with the gravy.

However, when eating lean red meats, there is still a risk for overconsumption of cholesterol. 

Game Meats

Game meats such as buffalo, venison, deer, elk, bison, and others can be tougher in texture than other meats because of increased muscle movement of the animal. Nevertheless, game meats contain lower amount of cholesterol and higher amount of polyunsaturated fatty acids (good fat), which can be an alternative to domesticated animal meat for those aspiring to lose weight. Protein content of game meat is also significant and contributing to thermogenesis. 

Fish

Another reason to load up on sushi. Fish contain less amount of protein and fat than meats which means you can eat more fish for the same amount of protein and fat in other meats. Other than its thermic effect due to protein, fish contain essential fatty acids that cannot be made by the body, which entails their presence in the diet. You may have heard of these fatty acids, which are called omega-3 and omega-6. EFAs are needed for normal functioning of the body and prevention of many major diseases.

However, eat fish in moderation, like any other food, because they can still contain cholesterol which can lead to other nutrition-related problems.

Other Seafood

Fat content of shellfish and crustaceans vary depending on the species, but protein content remains rich. Lobsters, clams, shrimp, crab, scallops, oysters, and others contain a limited amount of calories and are generally low in total fat and saturated fat. In moderation, seafood is a good weight-loss food for non-vegans.

Eggs

Chicken and duck eggs have moderate amount of fat and cholesterol. This is why it is recommended to only eat one piece per day because one egg already has 8g of protein, 6g of fat, and 86 calories. If you want to lose weight, do away with the double serving of scrambled eggs or eat only the whites, which contains less fat and cholesterol than the yolk. 

Miscellaneous Other Foods

Dairy Products

What are the characteristics of dairy? Dairy products are rich in protein, carbohydrates, and fat. The levels of these nutrients depend upon the type of dairy you are eating. As we’ve said before, protein-rich foods have the biggest percentage of thermic effect and helps the body naturally lose weight. Moreover, the fat content in dairy helps with satiety, which is the feeling that prevents you from eating again. 

Of course, some dairy products are high in fat and if you want to lose weight, you must choose your dairy sources wisely. Some of the best dairy sources that are low in fat but high in protein are cottage cheese, low-fat milk, low-fat Greek yogurt, cottage cheese, yogurts, low-fat cream cheese.

Yogurt

Yogurt is one of the best diet foods there is. As aforementioned, yogurt has a high protein content and very low fat content, which helps in the thermic effect. About half a cup of plain yogurt can already give you 8g of protein and only minimal amounts of fat. However, the best part of yogurt is the presence of live microorganisms which help the GIT digest the food more easily and efficiently, which will help motility. When trying to lose weight, incorporate yogurt into the diet for good digestion without much of the extra calories.

Coconut Oil

Coconut oil is said to be more thermogenic than protein. Why? Because the medium-chain fatty acids you find in coconut oil stimulate your metabolism to a greater extent. Thus, when you replace most of your fat sources with coconut oil, you will be able to lose more weight due to its thermic effect. However, like most oils, its intake should be limited because it still provides about 100 calories per two teaspoons only.

Nuts

Nuts contain dietary fiber, protein, and fat. What have we learned so far? That this combination is a winner for thermogenesis! All of these substances present in nuts contain thermogenic nutrients, dietary fiber being the most thermogenic among the three. This is why nuts make a good pre-, in-between, and post-workout snacks; they provide energy and nutrients without being really bulky. 

Mushrooms

Mushrooms are one of the vegetables that almost has zero calories and also boosts the metabolism. This is why it’s such a good substitute for meat in most dishes. Although it doesn’t provide much bulk or nutrients in the diet, it can replace higher-calorie foods in composite dishes, so you don’t feel quite the difference.

Ice Water

Most diet regimens will tell you to drink a lot of water while dieting. Why? Water will help your body digest your food and dilute your urine so that the GIT doesn’t have to work overtime. Water will also help you feel full, and staying hydrated is important while working out. However, ice water can help you lose weight because the body uses energy in order to lower that cold temperature into normal body temperature. So, you drink ice water, which has zero calories, and your body naturally expends calories on its own!

Green Tea

Teas contain caffeine and very little calories, except when you add milk or sugar. It can help increase metabolism as well as motility, which can help shed off the extra pounds, as studies have shown. A cup of green tea per day can help oxidize fats and melt them off, especially when paired with proper exercise. However, don’t be so quick to add milk and sugar (Remember: sugar is 20 calories per teaspoon and milk is high in fat and calories!). It’s still preferable to enjoy your green tea the natural way. 

Conclusion

All foods have a thermic effect on the body, but some have more of this so-called thermic effect than others. Protein has the most, carbohydrates come second, and fat comes last. Depending on the food we eat, we can raise our body’s core temperature and help our body expend extra energy, which helps us lose weight because energy=fat or carbohydrate stores. Expending energy from fat and carbohydrate stores is good for weight loss, but expending energy from the protein in muscle stores is a no-no, even if you’re desperate to lose weight.

A balanced diet is vital to weight loss and creativity is the key. Here is a list of top ten tips for meal planning and weight loss regimen:

1. Choose foods with moderate amounts of protein and carbohydrates and minimal amounts of saturated fat.
2. Use spices to increase its thermogenic effect. (But easy on the salt)
3. Eat an adequate amount of fiber-rich foods to aid digestion as well as to make sure vitamin and mineral intake is sufficient.
4. Select low-calorie foods to substitute high-calorie foods, especially for snacks.
5. Drink lots of ice cold water, especially before, during, and after exercise. Be sure to get at least 8 glasses in everyday
6. Exercise regularly for at least 60-90 minutes a day, for 5 days a week. Make sure to combine aerobic exercise and strength training.
7. Avoid junk food, fast food, and convenience foods that are very nutrient-dense. Choose fresh foods instead.
8. Learn to control your appetite without depriving yourself. Indulge with your favorite food here and then, but don’t overdo it. Remember, it’s all about reforming your sense of control.
9. Get a weight-loss buddy or join a weight-loss or fitness enthusiasts group.
10. Keep a food diary. This way, you can monitor what you’re eating and see if you’re eating enough, too little, or too much.

This article featured a list of the most thermogenic foods and why they cause this effect. When on a weight loss regimen, you can modify your diet by substituting some of these foods with the foods in your diet that are not as thermogenic, without depriving yourself of the nutrients you need. Because, reiterating what was said before, weight loss is best without starvation and especially without fad diets.

By : HomeGymR

http://homegymr.com/thermogenic-foods-list/