Updated: Sep 12
You might have read our blog post 2 weeks ago, "Healthy Eating Made Easy" where we discussed some tricks to eating clean with a busy schedule. One of those tricks was using double duty ingredients. In this blog, we are actually going to dive into more of those foods and why they qualify as a double duty food.
Please notice that this article is for "fat loss" NOT weight loss. Yes you may lose weight by eating better and including the foods below, but the number on the scale can be insignificant depending on your training. This is more about losing fat mass so that you will feel leaner, stronger, and more energized. Remember that the following suggestions are given under the impression that you are exercising regularly whether it is group fitness classes, personal training, or on your own.
A study has shown that grapefruit eaten before meals can help satisfy hunger so that the individual won't eat as many calories during the meal.
Apple Cider Vinegar
This ingredient is very popular in the health world. It can be found in salad dressings and some people even drink it diluted in a glass of water. It is thought that if you drink it before a high-carb meal, it will curb your appetite so you feel fuller sooner and eat fewer calories.
The thought behind coconut oil, is that you should replace your other cooking oils with coconut oil rather than adding it in on top of your regular diet. Coconut oil is made up of medium-chain fatty acids which have been shown to increase satiety and number of calories burned. In two separate studies, it has also been shown to reduce belly fat.
Broccoli, brussels sprouts, cauliflower, and cabbage all qualify as cruciferous vegetables. These veggie options are very high in fiber and tend to fill you up quickly.
This "fatty fish" is loaded with high-quality protein, healthy fats and various important nutrients. It is incredibly healthy and very satisfying, which will also keep you full for many hours with relatively few calories.
TAKE HOME MESSAGE
In the grand scheme of things the weight you are on scale doesn't include the whole picture. From a personal perspective, I have actually gained weight since I left you all in July, but not due to lack of training, rather more intensive training which has added muscle mass to my body (which weighs more that fat). In other words, the purposes of eating these foods above or others you discover is not necessarily to lose weight (you might), but instead to reduce the percentage of your weight that is fat mass. Clean eating is the key to a strong and healthy body and all of these recommendations are a start to setting a strong nutritional mindset.
*Please remember we are not registered dietitians and that all recommendations are from a personal training and/or personal experience perspective, given to the general population and not individually.