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Tips to improve your diet

 

Foods we can eat to help promote fat loss

Eggs.

Whole eggs contain more essential vitamins and minerals per calorie than almost any other food. They're also one of the best sources of choline, a substance your body requires to break down fat for energy.

Grapefruit.

Grapefruit can help lower insulin levels which in turn helps curb your urge to snack. Eating a portion of grapefruit or grapefruit juice after meals promotes a steadier glucose and insulin level in the blood helping to reduce hunger and promote fat metabolism. This making grapefruit a great snack at anytime of the day.

Water.

Drinking 500ml of water can almost instantly increase the metabolic rate by nearly 30%. Water also increases thermo genisis, calories burnt via heat. This is due to the body having to warm up the water to body temperature. Water is essential for healthy living and good body function, 2% dehydration can have a negative effect on our performance and concentration and 5% dehydration can be fatal. Stay well hydrated drinking around 2 litres of water per day.

Cinnamon.

Cinnamon helps lower blood sugar levels and helps protect our digestive system from infection. Reducing blood sugar levels helps avoid carbohydrates being stored as fat.

Protein.

 

Protein is essential for repairing and maintaing muscle tissue. Protein also uses more calories to digest than carbohydrates and fat helping a fat loss diet. Best lean protein sources are turkey, chicken breast, tuna, egg whites and salmon.

Hot chillies.

Eating food with hot chilli peppers makes you sweat increasing your heart rate, which increases your metabolism using more calories. Then drink 500ml of water to keep the metabolism raised and to cool your mouth down.

Calcium.

Calcium can help to prevent the storage of fat and help promote fat usage for energy. Calcium helps inhibit the production calcitriol, a hormone that tells cells to produce more fat. Eating fat free yoghurt should help give you that calcium boost and help promote a leaner physique.

High fibre vegetables.

Eating high fibre vegetables helps us feel fuller for longer stopping the intake of excess calories. They also keep the metabolism working by keeping the digestive system working without any real calories available. Fibre also keeps your intestine clean reducing the intake of saturated fat from foods and maintains a good blood sugar level.

 
Nutritional open window

After we exercise our body is in need of nutrients to recuperate. We have an open window of around 30 minutes to get these nutrients into our system and drive the body into an anabolic state, to recover and repair.

This is the most important time to eat to keep the metabolism working and begin muscle tissue repair. In this open window we should look to get fast and slow carbohydrates, protein and good fats containing omega 3's & 6's.

This will then begin the recovery process and help get you ready for your next exercise session. Not utilizing this window will blunt gains in fitness, strength, muscle hypertrophy and fat loss and may lead to fatigue.

Try this out after your next exercise session and see if you notice the results. Please contact Superlean if you want to learn more about your open window.
Ph levels

 

PH levels of food
The PH level in the body is vitally important and being in a high acidic environment within the body is detrimental to health, recovery and performance. When we eat highly refined foods, sugars, processed foods and red meats which are all high acid forming foods it creates an unnecessary stress on the body to regulate the PH level back to neutral. This is called dietary stress and makes up for up to 70% of our daily stress.
To help reduce this stress on the body and the immune system by regulating the PH level ourselves reducing the chance of illness and speeding up recovery after exercise by eating alkaline forming foods.
Here is a list of alkalizing foods to help balance out your diet and reduce dietary stress levels.

High Alkalizing Medium Alkalizing Low Alkalizing
Seaweed Apple cider vinegar Apple juice
Asparagus Apples Green tea
Blackberries Apricots Herbal tea
Raspberries Artichokes Evian water
Strawberries Avocado's Volvic water
Ginger tea Baked potato Brussels sprouts
San pellegrino water Bananas Carrots (organic)
All melons Basil Unsweetened granola
Celery Beansprouts Oats
Limes Lentils Chamomile tea
Tangerines Beets Coconut oil
Collard greens Peppers Coconut 
Horse radish Blueberries Cod liver oil
Lemon juice Grapefruit Coriander seeds
Kiwi fruit Black pepper Cucumbers
Pineapple Broccoli Flaxseed oil

Ginger root Cabbage Olive oil
Yams Cashew nuts Orange juice
Paprika Cauliflower Quinoa
Parsley Cherries Wild rice
Sea salt Cinnomon Macadamia nuts
Mandarin oranges Lemons Almonds
Mango's Oranges Sesame seeds
Pumpkin seeds Raisins Sunflower seeds
Onions Garlic  
Papayas Grapes  
Parsnips Lettuce  
Sweet potatoes Green olives  
Radishes Oregano  
Winter squash Peaches  
  Pears  
  Chilli peppers

 

All Superlean diet meals are made using carefully selected ingredients that help regulate PH levels naturally reducing dietary stress.
 

If you would like to know more about PH levels and dietary stress email info@superlean.co.uk for more information.