And Keep Plenty of Apples Around

And Keep Plenty of Apples Around

Eating an apple as part of your breakfast can help prevent metabolic syndrome, a disorder associated with abdominal fat, cardiovascular disease and diabetes. They’ll keep the doctor away and your muffin tops at bay because apples are a low-calorie, nutrient dense source of fiber, which studies have proven to be integral to reducing visceral fat. A recent study at Wake Forest Baptist Medical Center found that for every 10-gram increase in soluble fiber eaten per day, visceral fat was reduced by 3.7 percent over five years! That’s just one reason that apples are one of the Best Fruits for Fat Loss!

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2 Toss Out Bagels
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Bagels are a beloved breakfast staple, but these starchy grains are anything but healthy. Made with enriched flour instead of healthy whole grains, they are void of the belly-filling fiber that boosts satiety and keeps blood sugar stable. What’s worse, refined white-flour foods like these are linked to heart disease, Type 2 diabetes, and weight gain. For more ways to get the slim body you crave, check out these 50 Ways to Lose 10 Pounds—Fast.

3 Dust on the Cinnamon
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The latest news about this spice is that cinnamon improves the body’s sensitivity to insulin. According to findings in the American Journal of Clinical Nutrition, cinnamon helps ensure incoming calories are converted to energy, not fat. And earlier research has shown that cinnamon heightens cognitive processing and brain function. (No wonder it’s one of the Healthiest Spices on the Planet). Dust a spoonful of it oats and Greek yogurt, or stir it into a protein shake.

4 Consider Vegetables
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If you have at least five minutes to cook yourself breakfast, add some vegetables as a side or part of the main dish. That’s the advice from Amy Shapiro, MS, RD, CDN of RealNutritionNYC: “All too often we think of orange juice with eggs and bacon, pancakes with syrup, or oatmeal with fruit as a complete breakfast, but in reality, it’s important to increase our veggie intake whenever possible, including at breakfast.” Shapiro adds that veggies add a slew of nutrients including fiber and will lower the excessive carb or fat content, if replacing something else like white potatoes or bacon.

5 Don’t Forgo the Yolk
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Although it’s true that egg whites are low in calories, fat-free and contain most of the protein found in an egg, eating the entire egg is beneficial to your metabolism. The yolk contains many metabolism-stoking nutrients, including fat-soluble vitamins, essential fatty acids and — most significantly — choline, a powerful compound that attacks the gene mechanism that triggers your body to store fat around your liver. Worried about cholesterol? New studies have found that moderate consumption of two whole eggs per day has no negative effect of a person’s lipid (fat) profile and may actually improve it.

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