Your ideal weight-loss gadget doesn't take any installation, doesn't cost a whole salary, and doesn't even require you to work up a sweat. It's called food, and it's in your refrigerator. Our "traditional American diet" includes too many calories and not enough genuine food, which is the issue. So the solution isn't to consume less food, but to eat more of the proper stuff. There are 10 superfoods for men in all, and remembering them is a breeze since the initial letter of each meal spells out NEW AMERICAN DIET.
These foods are the remedy for our old American diet, according to the newest Men's Health book, The New American Diet. In fact, individuals who followed the New American Diet for the first time dropped an average of 15 pounds in only six weeks. What's the secret? High-nutrition meals provide excellent fuel to your body while also protecting you against obesity-causing substances (known as "obesogens") present in many traditional diets. With The New American Diet's superfoods, you'll see how simple it is to permanently flatten your stomach. Eat to your heart's content—and lose weight!
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1. Nuts and seeds
Nuts are smart bombs in the New American Diet. They're high in monounsaturated fatty acids, which are heart-healthy fats that help you regulate your appetite and reduce your risk of heart disease and diabetes, according to a recent study.
Researchers at Georgia Southern University discovered that consuming a high-protein, high-fat snack like almonds boosts calorie expenditure for up to three and a half hours. According to experts at NewYork Presbyterian Hospital, only one ounce of almonds enhances vitamin-E levels, improving memory and cognitive function. In another research, those who ate pistachios for three months dropped an average of 10 to 12 pounds.
2. Eggs
Overweight individuals in recent research published in the International Journal of Obesity ate a 340-calorie breakfast of two eggs or a single bagel 5 days a week for 8 weeks. Those who ate eggs (with the yolk, which includes about half of the protein and all of the vitamin choline) had more energy and shed 65 percent more weight than those who ate bagel—yet their cholesterol and triglyceride levels were the same!
In addition, a recent assessment of more than 25 published research on protein revealed that egg protein, because of its high quantities of the amino acid leucine, helps improve muscular strength and development more than other proteins. Furthermore, egg protein is better at preventing you from becoming hungry over time.
3. Complete Grains
It isn't quite a magical vanishing act, but it comes close: When Harvard University researchers looked at the diets of over 27,000 individuals over the course of eight years, they found that those who ate whole grains on a regular basis weighed 2.5 pounds less than those who exclusively ate refined grains.
Another Penn State University research found that those who ate whole grains shed 2.4 times more abdominal fat than those who ate processed grains. Whole grains have a more favourable effect on blood sugar levels, so they don't create dramatic fluctuations in blood sugar or increase cravings after eating them. Furthermore, the antioxidants in whole grains aid with inflammation and insulin regulation (a hormone that tells your body to store belly fat).
4. Avocado and Other Nutrient-Dense Fats
Simply because a product has a lot of fat and calories does not make it "fattening." Because some meals create hormonal changes that drive cravings or "rebound hunger," they lead you to gain weight. Starchy, sugary, fatty, and refined-carbohydrate diets suppress one hunger-control hormone, leptin. That's why a bagel makes you fat: It's a high-calorie, refined-carbohydrate load that triggers your natural gratification response twice.
Avocados, on the other hand, aren't fatty since they're high in healthy fat and fibre and don't cause insulin levels to fluctuate dramatically. So eat avocados, olive oil, and almonds for fat. According to studies, diets containing up to 50% fat are equally as efficient as low-fat diets in terms of weight reduction.
5. Meat (Pasture-Raised and Free-Range)
Grass-fed cattle, poultry, and pigs are slimmer and healthier than conventional animals, helping you lose weight. Grass-fed beef includes just 2.4 grammes of fat per 3.5-ounce serving, compared to 16.3 grammes in conventionally reared meat. Grass-fed beef is so much more nutritious than commodity beef that it's almost like eating a different animal.
More conjugated linoleic acid (CLA) is found in grass-fed beef, which has been demonstrated to lower belly fat while increasing lean muscle mass. It also contains higher omega-3 fatty acids and less omega-6 fatty acids than corn-fed beef. Chickens are the same way. Free-range chickens contain much more omega-3s, less bad fat, and less calories than grain-fed hens, according to new research published in the journal Poultry Science. This is significant because omega-3 fatty acids enhance your mood, stimulate your metabolism, sharpen your mind, and aid weight loss.
6. Environmentally Sustainable Fish
It's not simple to choose fish these days. Obesity-promoting contaminants are found in certain species (swordfish, farmed salmon) (dioxins, PCBs). Others are fattened with soy, which reduces their omega-3 levels. For this reason, the American Heart Association has advised anyone who is worried about heart disease to avoid eating tilapia. Wow. Doesn't that go against popular wisdom?
So, what sort of fish should you consume and how might the New American Diet assist you? Small, oily ocean fish (herring, mackerel, and sardines) are generally low in toxins and rich in omega-3s. The toxins and nutrients in wild Alaskan salmon, Pacific halibut, Rainbow Trout, and Yellowfin tuna are typically minimal. Then there's farmed (or "Atlantic") salmon, farmed tilapia, Atlantic cod, Chilean Sea Bass, and farmed shrimp, all of which should be avoided at all costs.
7. Raspberries and Other Berries
Researchers at Yale University School of Medicine revealed that free radicals (rogue molecules formed as your body breaks down food) target the neurons that signal us when we're full after eating a high-carb, high-sugar meal. As a consequence, determining when hunger is satiated is difficult. Antioxidant-rich meals might help you break the pattern of overindulgence. And berries are at the top of the list.
Cranberries, black currants, blueberries, blackberries, raspberries, strawberries, and pomegranates are the berries that pack the greatest antioxidant punch per mouthful.
8. Oatmeal (instant)
Fiber is the key to weight loss without hunger. According to research conducted by the United States Department of Agriculture, people who raised their daily fibre intake from 12 to 24 grammes absorbed 90 fewer calories per day than those who ate the same amount of food but had less fibre. If you make no changes to your diet other than increasing the amount of roughage, you will drop nine pounds in a year without effort.
Instant oats are one of the simplest methods to increase your intake of actual fibre. Furthermore, a recent study suggests eating oats may lower the risk of high blood pressure, type 2 diabetes, and even weight gain. Oats also provide continuous muscle-building energy, with 10 grammes of protein every 1/2-cup dose. Choose whole-grain oatmeal with minimal sodium, such as Uncle Sam Instant Oatmeal, which also includes whole-grain wheat flakes and flaxseed.
9. Cruciferous and other leafy green vegetables
Broccoli, cauliflower, Brussels sprouts, kale, cabbage, Swiss chard, and bok choy are all high in folate, and the more folate you consume, the lower your risk of obesity, heart disease, stroke, cognitive impairment, Alzheimer's disease, and depression. According to new research published in the British Journal of Nutrition, dieters with the greatest folate levels lose 8.5 times more weight. Another surprise: a new study suggests that folate may help guard against harm caused by estrogenic substances such as bisphenol-A (BPA), which has been related to obesity.
Potassium is also abundant in these vegetables. Potassium-rich meals help sustain lean muscle mass, according to researchers at Tufts University's Department of Agriculture's Human Nutrition Research Center on Aging. To discover more about The New American Diet, go here.
10. Apples and Other Fruit
What is it about the apple that makes it so powerful? It's partly because most of us eat peel, which is an excellent source of fibre and minerals. However, there is a drawback: The peel of fruit absorbs and retains the majority of pesticides it is exposed to, with apples and peaches being the biggest offenders. That's why we highly advise you to purchase organic versions of apples, pears, peaches, and other eat-the-peel fruits if you want to lose the most weight.
If you do, you'll be rewarded handsomely: In a UCLA research, normal-weight adults ate two servings of fruit and 12 grammes (g) of fibre per day on average, but overweight people ate just one serving and 9 g. The difference-maker is the additional 3 g fiber—the amount found in a single apple or orange.
