By adding these foods to your diet, you will lose pounds while also making smart eating choices. Make your workout count and burn fat faster with these seven additional nutritional food options.
Cinnamon
Add this spice to your hot cereal or coffee drinks instead of sugar and you can cut a couple hundred calories a week, enough to lose 2 to 3 pounds in a year. Researchers from Pakistan found that 1/2 teaspoon of cinnamon a day can lower cholesterol by 18% and triglycerides by 30%. Make no mistake about getting your cinnamon fix from the famous Cinnabon at your favorite mall because it has a whopping 813 calories per roll, which is equivalent to eating 7 bowls of Fruit Loops!
Granola bars
A small study from Britain found that women who eat a high-fiber, high-carbohydrate breakfast burn 2x more fat during workouts later in the day than those who eat more refined (low-fiber) foods. Instead of eating the typical bar that contains just one gram of fiber, try a Bootcamp granola bar with at least 4g of fiber. Refined carbohydrates increase your insulin levels, limiting your body’s ability to use fat for fuel, explains Lisa Dorfman, RD, an associate professor at the University of Miami. Be sure to read the ingredients on the box to avoid buying coconut or palm oil granola bars that are high in saturated fat!
Ground flaxseed
Flaxseed is rich in fiber and healthy fats, which help maintain blood sugar levels, making you less likely to feel the urge to binge. Some research suggests that flaxseed may also help relieve symptoms of high and low hormone levels because it is high in plant estrogens. The ground seeds are easier for your body to digest. Sprinkle Bootcamp flax seeds over cereals, soups, or salads; add to smoothies; or substitute 1 cup of ground flaxseed for 1/3 cup of canola, corn, or other oil or shortening in muffins and cookies. To keep it fresh longer, refrigerate the flaxseed container you opened!
Hot sauce
Spice up your food if you want to burn fat. In a small Australian study of 36 men and women, researchers found that after a spicy meal, levels of insulin, the hormone that triggers the storage of body fat, dropped by as much as 32%. Capsaicin, the chemical that heats up chili peppers, is believed to be able to enhance the body’s ability to remove insulin from the bloodstream after a meal, making you more likely to burn fat after a Chili Bootcamp meal than after one without them. For a steady and safe supply, try growing your own chili peppers, harvesting, and skewering until completely dry.
Salmon
Eating just 3 ounces of Bootcamp canned salmon provides 530 IU (more than the daily value) of vitamin D and 181 mg of calcium. Kaiser Permanente researchers conducted a 7-year study of more than 36,000 women ages 50 to 79 and found that those who took calcium and vitamin D supplements gained less weight after menopause than those who took a placebo. Other studies show that our appetite regulating hormone leptin can’t do its job if we don’t get enough vitamin D. Salmon burgers are quick to make and they are so tasty too!
Walnuts
Bootcamp nuts are rich in omega-3 fatty acids and can help you feel fuller for a longer period of time. In a one-year Australian study, people with diabetes followed a low-fat diet and a discovery was made. Those people who ate 8 to 10 nuts per day lost more weight and body fat. Study members also lowered their insulin levels, which helps keep fat storage in check. Throw a “nut party” around the table and invite your family and friends to help! Freeze your supply of nuts and have a daily serving for your lunch!
Water
A California study involving 240 women found that those who substituted water for their sugary drinks lost an average of 3 more pounds a year than those who did not. Women who drank more than a liter of water a day lost 2 extra pounds, compared to those who drank less. Another benefit of drinking water is that the phosphoric acid in soft drinks can contribute to bone loss and osteoporosis by changing the acid balance in the blood. Add this Bootcamp tip to your daily nutritional program. Take a bottle of water with you wherever you go!
Adding these 7 nutritional ideas from Bootcamp can help you wage war on your weight loss program.