PhytochemicalsMany sources or phytochemicals are excellent plant foods that add bulk to your diet without additional calories. They will help you feel satiated and lean at the same time.
There are over 1,000 phytochemicals which are known. As part of a healthy diet, these power foods can act as anti-oxidants, fight bacteria, and stimulate enzymes which reduce some hormones, such as estrogen, which make one more prone to cancer. By incorporating more fruits and vegetables, particularly green, leafy ones, you can ensure getting more phytochemicals in your diet.
Lean Proteins
Lean proteins slow the movement of food from the stomach to the intestines. Aside from being lower in calories, this also creates a residual benefit of a longer, fuller feeling. Feeling more satiated means that you are less-likely to indulge in snacks, the downfall of many diets. In addition, lean proteins do not cause severe blood sugar spikes which can drain one’s energy after eating. The body also uses more energy to digest these lean proteins, as opposed to carbohydrates, which will aid in fat-burning. It is recommended to consume about 0.8 grams of lean protein per kilogram (2.2 lbs) daily.
Vitamins
There are two categories of vitamins: fat soluble vitamins and water-soluble vitamins. Any excess of water-soluble vitamins, such as vitamin C, can be flushed from the body through the kidneys (with the exception of vitamins B12 and B6). However, fat-soluble vitamins are not readily excreted from the body in excess.
Along with phytochemicals, plant vitamin sources usually add bulk to the diet without additional calories. They also provide you with a healthy immune system which is vital to keep energy up.
Low Glycemic Carbohydrates
When you eat your carbs, it is imperative to choose wisely. The focus should be on low-glycemic index carbs. Carbohydrates provide fuel for the body that it needs not only for physical activity, but also proper organ function. Low glycemic carbs are those that burn more slowly in the body and have less of a boost to blood sugar. These carbs are generally whole, not processed, such as whole wheat products, like pasta and breads, oatmeal and sweet potatoes. Their less desirable counterparts, like white pasta and breads, cream of wheat and white potatoes, will cause a spike to blood sugar and make fat-burning more difficult.
Antioxidants
Antioxidants are the nutrients in our foods that can prevent and repair cell damage. They act as healthy “scavengers” of many of the bad things going on in our bodies.
Oxidative damage can results in such health problems as heart disease, muscular degeneration, diabetes and some cancers.
Colorful foods such as carrots, squash, tomatoes, broccoli, spinach and berries, as well as whole grains, are rich in antioxidants. The link between immune system boosting and antioxidants may be a key factor in their ability to ward off cancer and infection.
They will help the body recover and be ready for the next fat burning workout.
Minerals
There are two categories of minerals that are necessary in every diet: “Major minerals” and “Trace Minerals.” As one may guess, the difference is in necessary quantities. Major minerals should be consumed in quantities equal to or greater then 100mg.
These are minerals such as calcium, phosphorus, potassium, sulfur, sodium, chloride, magnesium and iron. Trace minerals should be consumed in quantities less than 100 mg. Manganese, copper, and iodide are some of these. Minerals help in the breakdown of glucose, fatty acids and amino acids into carbon dioxide, water and “energy.”
They can also help build up glucose, fats, fatty acids and amino acids into glycogen, fats and proteins and lead to muscle building.
Fiber
There are a number of different categories of fiber. Fiber from whole grains is referred to as cereal fiber. Soluble fiber dissolves in water. Insoluble fiber does not dissolve in water. These different types of fiber are important because they react different ways in the body and can have effects on the risk of developing certain diseases.
Heart disease, diverticular disease and constipation are all diseases linked to a lack of good fiber in the diet. One should consume at least 20 grams of fiber a day and the best sources are whole grains, fresh fruits and vegetables, legumes and nuts.
Dietary fiber will also help digest the protein essential to a lean body.
Probiotics
These friendly microorganisms maintain the balance between good and bad bacteria to keep a healthy digestive system. Aside from the many foods on the market today that are enhanced with probiotics, they can be found naturally in yogurt. They are found in other products made of fermented and unfermented milk, as well as miso, tempeh, some juices and soy beverages. Many believe these can help in the avoidance of bowel and digestive problems and illness, as well as tooth decay and stomach and skin infections.
A healthy digestive system is key to processing all the nutrients necessary for your workout, as well as keep your system clean of many cancer causing debris.
Essential Fatty Acids
Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats.
These fatty acids are necessary for health and are known as “essential fatty acids.” MUFA’s and PUFA’s are found in fish, nuts and vegetable oils and do not raise our LDL cholesterol.
They are also a major source of Vitamin E in our diet. Found in nuts (almonds and walnuts), vegetable oils, eggs and dark green vegetables, this fat soluble vitamin aids in blood cholesterol reduction, blood flow to the heart, capillary wall strengthening, age retardation and anti-oxidation.
Healthy fats such as olive oil and nuts (in moderation) will keep your energy higher even when consuming less carbs.
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