As a Perth Personal Trainer I have seen all the diet fads over the years. Would you like to know what the biggest secret is to weight loss? …there is no secret, there is no magic pill. However by tracking your caloric intake and simply burning more calories than you consume you can lose those unwanted pounds. Obviously you also have to adhere to a regular weekly exercise programme.
So what superfoods are beneficial to your weight management goals? If you treat your body like a Ferrari rather than a beat up old Datsun and put the best possible fuel ( food ), oil and allow for regular servicing ( training ), you will reach the weight loss finish line in record time. Here are the top 5 super foods I recommend you start to consume:
B vitamins
Found in whole unprocessed foods — For a healthy body, you’ve got to get your vitamin Bs because they play a central role in the release of energy from carbohydrates. It is involved in RNA and DNA production, as well as nerve function. The list of B vitamins are:
B1 – Thiamine
B2 – Riboflavin
B3 – Niacin, Nicotinamide, riboside
B5 – Pantothenic acid
B6 – Pyridoxine, Pyridoxal, Pyridoxamine
B7 – Biotin
B9 – Folate
B12 – Cobalamins
Vitamins B3, B6 and B12 can be found in wild-caught salmon, shellfish, grass-fed beef and organic eggs. And although it’s pretty easy to get most B vitamins by eating a balanced diet you can also use a dietary supplement
Vitamin C
Foads loaded with Vitamin C, or also known as ascorbic acid, are essential to your overall health. You get it each day from what you eat and drink and also can be taken as a dietary supplement.
Vitamin C is important for:
- keeping your skin, bones and connective tissue healthy
- Assists in healing wounds
- Can aid in the prevention of common infections
- Enables iron absorption from your food.
- Assists with inhibiting cortisol production
Vitamin C is found in many different nutritious fruits and vegetables, including but not limited to:
- Blackcurrants
- Cherries
- Citrus fruits – oranges, limes and lemons
- Berries
- Kiwifruit & Guava
- Tomatoes
- Melons
- Broccoli
- Sprouts
- Red, Yellow and Green peppers.
Leafy greens
Dark greens, are a great source of vitamins A, C and K. They also contain minerals such as calcium and iron, which helps you maintain stamina during high-intensity workouts. Packed with fiber, the leafy green vegetable group is a versatile addition to a healthy diet.. The deeper the green the more nutritional superpower the leaves contain. Some nutritious leafy greens are Arugula, broccoli, collard greens, dandelion greens, kale, mustard green, romaine lettuce, spinach & swiss chard.
Quinoa
Pronounced ‘keen-wa’ is a whole grain high in fiber; a rich source of protein and fantastic wheat-free alternative to grains such as rice or barley. All nine essential amino acids are found in Quinoa making this powerhouse wholegrain superfood a complete-protein source. Quinoa is also a good source of iron, magnesium, vitamin E, potassium, and fiber. A personal favourite recipe of mine are Enchilada Chicken Quinoa Stuffed Bell Peppers!
Coffee
Did you know that cup of coffee you crave for early on the mornings can actually help curb your appetite. But did you also know it can boost your metabolism? Research has shown coffee contains an antioxidant called chlorogenic acid which has been shown to increase your body’s use of fat for energy and can slow the release of glucose and lower insulin resistance to inhibit weight gain after eating a meal. Good news is; it’s also calorie free providing you exclude sugar, artificial sweeteners and cream.
In conclusion, feed your body with what it actually needs not what it wants and this will go a long way in your health and fitness goals.
