Fighting Depression With Nutrition

Did you know that over 120 million people around the world are affected by depression? I find this to be a very depressing statistic. Fortunately depression can be combated with proper dietary habits. So what is depression? Depression is one of the most common mental disorders presenting a depressed mood, loss in pleasure, feelings of guilt or low self-esteem, disrupted appetite or sleep, poor concentration, and low energy levels. Depression can become either a chronic or recurrent condition leading to substantial impairments in one's ability to care for his or her everyday tasks. Unfortunately, about 850,000 people die every year due to depression related circumstances.There are five major types of depression:

Major depression.

Major depression is all around us. When one has major depression they experience symptoms such as sadness, loss of interest or pleasure in particular activities that one may have once enjoyed, weight gain/loss, under/over sleeping, low self-esteem, and thoughts of death or possibly suicide.

Dysthymia.

People who are mildly depressed during most days of the week typically have dysthymia. This condition is closely related to major depression but more mild and not as severe.

Seasonal affective disorder.

Some individuals experience a less severe type of depression during certain seasons of the year. Most occurrences of this type of depression occur during the wintertime possibly do to the lack of sunlight, causing a vitamin D deficiency and other related issues.

Postpartum depression.

Many women experience this form of depression within the first few months of giving birth. The symptoms are eerily similar to those of major depression and often interfere with the mothers desire to take care of herself and the new child.

Bipolar disorder.

This type of depression is commonly used in films depicting someone who is happy one second and angry the next second. Such a view of bipolar is taken to it's furthest extreme. Having this condition may have subtle symptoms such as feeling depressed every other day.

So what causes depression? It is generally caused by an imbalance of chemicals in the brain called neurotransmitters, specifically serotonin, dopamine, noradrenaline, and gamma-aminobutyric acid. These imbalances are caused by a number of underlying factors.

Fortunately, by providing one's body with proper nutrition, the symptoms of depression can be minimized. Any individual who wants to combat depression should include foods rich in tryptophan, zinc, vitamin D, and omega-3 fatty acids. These nutrients can also be obtained through dietary supplements from the local supplement store, pharmacy, or online. Here are the following nutrients needed to fight depression:

Vitamin D.

Vitamin D can be obtained from fish oil, cows milk, soy milk, orange juice, and mushrooms. These foods may also have anti-inflammatory properties increasing the flexibility of the cell membranes, and helping the brain's neurotransmitters work properly.

Tryptophan rich foods.

Sources of tryptophan include turkey, chicken, lamb, beef, dairy, spelt, nuts, soy, tuna, beans, and salmon. Tryptophan is an amino acid that can help produce good feelings and promote better sleep.

Omega-3 rich foods.

Sources of omega-3 fatty acids include fish, flaxseed, walnuts, pumpkin seeds, and canola oil. Studies have shown that when people's diets are lacking in omega-3 fatty acids, they tend to have higher occurrences of mood disorders and schizophrenia.

Folate rich foods.

Sources of folate include beans, orange juice, hazelnuts, spinach, avocados, and wheat germ. Low levels of folate have also been associated with poor brain performance and depression.

Foods rich in zinc.

Sources of zinc include oysters, chicken, cheddar cheese, yogurt, beans, basil, beef, pumpkin seeds, and fortified grains. Research has shown depressive behavioral patterns associated with low zinc intake.

While the above are important to include in one's diet to prevent depression one must also avoid consuming trans fats, saturated fats, high glycemic foods, and alcohol. Also, one should avoid low-carb and high-protein diets, and skipping meals.

By following these nutritional suggestions you will be multiple steps closer to being depression free. Remember, nutrition is not the only method for fighting depression. You must use any and all methods at available to fight this sometimes chronic condition. Always tell your doctor before making significant changes to your diet.

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How to Deal With Depression the Easy Way

Depression is an unsound mental health condition that spares nobody. Depression can alter a persons actions and can easily be seen by the way he does the things he usually does. It can affect sleeping and eating habits, as well as how he thinks and deals with others. This mental condition is often behind a persons pessimism and sudden loss of self-assurance. A person afflicted by depression isolates himself from his social network.

Depression changes a persons social skills and makes it hard for him to relate with other people. The person will eventually develop pessimism and become short-tempered. His hopelessness will become visible by the way he interacts with other people. When this is already happening, one must know on how to deal with depression.

Many people do not know how to deal with depression. It was perceived that depression is just a normal episode in our everyday life. Knowing how to deal with depression must always begin in figuring out the signs of depression. Various perceptible indications of depression are weight loss or gain, changes in the usual appetite, insomnia or excessive sleeping, low self-esteem, feeling of insignificance and desperation, loss of interest in the activities he is fond of doing, short-tempered, loss of focus, short attention span, chronic low energy, obvious cynicism and melancholy. When these are being manifested by somebody you know, that person might be down with depression.

All of us must find out how to deal with depression. This will help in the swift recovery of the person tormented by depression whether it is you or somebody that is valuable to you. As soon as you figure out that the person in suffering from depression, you can help them get the available treatments in the market. These will also help you and educate you on how to deal with depression. Here are some ways you can help a person suffering from depression.

a. Foster compassionate relationships. Love and support from the patients social circle is important in curing depression. Seclusion is one of the most noticeable signs of depression, when seclusion takes place the link and interaction with the social network ends. Steady contact and activities are imperative in helping a person recuperate from depression. It helps deflect the persons attention and thoughts away from constructiveness.

b. Do not abandon yourself. Take care of yourself by doing the things that you take pleasure in. Help yourself and do not just depend on others in helping you pull through from depression. The will to get out of that state is very critical. This comprises not just the mental but the physical and emotional facets as well. Allot appropriate hours for sleep, watch your diet by eating the right foods and treat yourself often.

c. Engage in habitual exercise. Exercise generates endorphins. Endorphins are chemical matters that are being produced by the pituitary gland when a person needs to stop pain. These chemical substances are believed to be tied to production of hormones that makes people happy and in control with their sense of being.

d. Throw away Pessimism. The pessimism destroys all hopes left in a person and results to heavier depression. Instead of brooding in negativity, indulge yourself with positive energy. Surround yourself with people who will bring positive aura in your life. Think of beautiful thoughts by thinking only of positive things. Become more productive and not destructive. When you are depressed you also affect other people negatively.

Depression is not impossible to cure. The first step in how to deal with depression must always start with acceptance. Accept that you cannot do things by yourself and that there are things beyond your means. Do not lose hope, it is always the last thread that keeps man from succumbing to depression.

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More About Weight Loss and Depression

In my previous article about weight loss and depression I discussed this problem briefly, but now it's time to take a more specific and medical look at the problem. I feel it is important to understand what we are dealing with to find solutions for this situation and I also want to provide little more information how it's related to weight loss.

Many people who have an overweight problem feel that it is also one reason they feel depressed. They feel pain and psychological stress because of this and they are told by their doctor that if they lose weight the pain will go away. It is true that weight loss may reduce some arthritic or musculoskeletal pain and reduce limitations to movement. However, some pain is due to other entities like too little sleep, and weight loss is not the first answer. Also depression is mostly a psychological condition, and this is important to understand clearly. However, being over weighted contributes to depression on a psychological level because many people have a bad self image because of it. It also affects our body chemistry, which in turn can have a bigger affect to our mental health than we know.

If we now look at this problem medically, it has been proven that a chemical called Serotonin, which is found in the brain, helps us stay happy. If we lack Serotonin, temporary treatment could be getting more of it for a short period of time. Eating carbohydrates helps to increase serotonin levels and could be the reason we sometimes feel we need more of them. From this is easy to draw a conclusion that if you suffer from depression, do not follow a carbohydrates restricted or low-carbohydrates eating plan. There are diets available for people who want to eat only the healthiest carbohydrates. Good carbohydrates include foods like oats, whole wheat bread, pasta, basmati or wholegrain rice, and beans or legumes.

Studies show also that small amounts of Selenium have also been effective in the treatment of depression. Selenium can be obtained by eating whole wheat bread, bran, Brazil nuts, tuna, onions, tomatoes and broccoli. Include some of these healthy foods on a regular basis in your diet.

We all know vegetables and salad are healthy, and I strongly recommend including these in your diet, also include a couple of meals with fish each week - unless you're a vegetarian. The antioxidants and fatty acids found in these foods help protect the brain cells from ageing which can in turn help fighting depression and keeps you in good overall condition and health.

When one is depressed, it is important to find uplifting things to do and enjoy life's small pleasures. For this reason, don't skip meals, especially don't skip breakfast! Eat a good healthy breakfast and try to exercise daily. Exercise will get your mind and body going and thinking of other things and you will feel much better. When you exercise, you will burn calories, so make sure you eat enough to get the needed building blocks for your body.

To have a stable metabolism is wise and healthy and it will affect your blood-sugar levels, which in turn improves mood, and will help you in your battle against depression. This is why a regular daily routine can help, when you combine exercise and diet. It is always better to eat several small meals than just a couple big meals per day. Your system will manage the metabolism easier because it doesn't have to digest big amounts of food and it prevents unnecessary fatigue. These are all smart approaches towards a healthier and balanced life and will help you conquer depression.

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The Secret Formula for Weight Loss

If you've decided that you're ready to eat a little bit better, lose a little weight and/or feel a little healthier you might have been looking at what you're eating and maybe have made a decision that you need to make some changes. And, let me tell you that I think that's AWESOME!!!! However, being thinner or at your goal weight doesn't always mean that you should be eat less food or starve yourself.

One of the best ways to lose those extra pounds is by counting calories. It's quite simple to do and I'm going to share with you how I do it. It's my secret formula for weight loss.

1. Find a calorie tracking program and create an account. I like loseit.com or myfitnesspal.com. They are free and you can access either one from a computer or smartphone. That helps keep me accountable even when I'm on the go. Personally, I use loseit.com because I like earning the badges. That's the competitiveness in me coming out. icon smile The Secret Formula For Weight Loss

2. Determine what your weight loss goal is. I like to have a long term goal in mind and then break it down into mini goals. Mini goals help keep me motivated to keep working towards that bigger number.

3. Determine how many calories you will need to consume each day by referencing your Nutrition Guide that came with your workout program. Keep in mind that those guidelines that are set in the book are what you should follow and not that on the calorie counting program that you're using. Depending on the workout program you may actually need to eat more then what you think you need to because your body is going to be burning a lot of fuel.

4. Start entering in anything that you have consumed for the day. Yep, record it all, even if it puts you over the recommended calories for the day. The longer that you log your meals, the better you'll become at managing what you should and shouldn't each eat day.

5. Enter in any activity that you participated for the day. Housework, yard work or the fitness program of your choice. You'll want to enter in the level of intensity used and the amount of time you spent working out.

6. Use this program each and every day! Every day you'll log in your physical activity and what you eat. If you find that you've gained a little weight or hit a plateau which unfortunately, happens from time to time, you'll have the information needed to go back and then make changes to move you forward. The goal with entering all of this information in is to have a deficit between your activity and what you eat so that you'll start seeing changes within your body. Please, please, please do not get upset if the scale does not move. It's just one of many instruments that can determine your level of success.

If you're not using a nutrition guide that came with a workout program, you'll want to keep a few things in mind.

DO NOT eat less than 1200 calories per day regardless of what kind of activity you are doing. If you're adding activity into your day, you'll actually want to bump your calories up by learning what you need to eat based off of a few things: your weight, your height, your age and how intense of an activity your doing. The programs I referenced above should tell you that. And, there are some really great devices that can help you get even more accurate information on how many calories you burn. I use a fitbit but there are other items like the Nike Fuelband, the BodyBugg, or a heart rate monitor. Take a look and choose one that best fits your needs.

As you're planning your meals, you'll want each meal to contain a 40% carb ratio, a 30% protein ratio and a 30% fat ratio. You will also want to replace processed foods with low density, high fiber foods whenever possible. One thing I suggest is picking foods from our "New You" Food Guide. The closer to the top of this guide, the better results you'll have. No matter how much you workout, if you don't make smarter food choices, you won't get optimum results.

I hope this article provides you with a better understanding of how to count calories and to lose weight.

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7 Fast and Free Slimming Secrets

You've heard all the hype, the gimmicks, the mystical ancient tricks that are supposed to be your shortcuts to lasting weight loss success... If only it were that easy, right?

The one thing we do know is that healthy, lasting weight loss doesn't happen overnight, but it is something you can have if you follow the right plan. However you decide to begin your weight loss journey, take a moment to read the tips below and keep them in mind along the way.

1. DRINK PLENTY OF FLUIDS

Did you know that 74% of adults are dehydrated? This can slow metabolism 3-5%, and keep the pounds on. Another reason to drink plenty of fluids is that 37% of people can confuse thirst as hunger. So drink plenty of fluids, and you'll have healthy energy and help your body flush out toxins, feel fuller, and help your metabolism too.

2. EAT PROTEIN

Protein is a key way to help keep blood sugars level, and keep you from getting hungry. But not all protein is created equal.

3. EAT FRUITS AND VEGETABLES

Did you know that 83% of adults don't eat enough fruit every day, and 72% don't get enough vegetables? These are critical to losing weight as they fill you up, provide healthy antioxidants and fiber, and are low in calories. You can 'eat more' and weigh less by adding fruits and vegetables to your diet.

4. AVOID THE COLOR BEIGE

Did you know that beige foods tend to be high in carbohydrates and calories, but low in nutrition? Bread, rice, and pasta may taste great, but they can add up to more calories, and more fat. One cup of refried beans can be 500 calories! You could eat almost 10 servings of fruits and vegetables, and still not reach 500 calories. So avoid beige, add color to your plate and you'll lose weight.

5. GET SOME SLEEP!

Too little sleep, and your body won't function and you'll gain and retain weight. Maybe it's a coincidence, but 68% of us don't get 8 hours of sleep per night, and almost the same percent is overweight. Sleep, and you're body will de-stress, de-tox, and retain less cortisol to make you gain weight.

6. PORTION SIZES COUNT

The average plate of food is 2-3 times larger in size and calories than just 30 years ago. Did you know that a serving size of protein is the same size as your computer mouse? Two cups of mixed greens should be about the size of two baseballs. A serving of fruit the size of a tennis ball. A serving of butter or cheese the size of a dice. Little tricks can help you keep portions under control, and help you lose weight.

7. EXERCISE!!!

The best way to boost metabolism, boost mood, and boost weight loss is to exercise. Simple tricks like go for a 10 minute walk, 3 times a day can help you lose weight, build muscle, and look better.

And Remember...

It's the inches-not the pounds. Many people look to lose pounds, but that can be misleading. Did you know that 1 lb. of fat is the size of a large grapefruit? 1 lb. of lean muscle the size of a small tangerine. By boosting exercise you'll lose inches, but may not lose pounds. But this is good, as muscle burns more calories and can help keep you healthier. So don't focus on the scale, focus on how your clothes fit. That's' the true test of weight loss.

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The Disadvantages of Quick Weight Loss Diets

If you want to lose 50 pounds to fit in an expensive designer dress that you just bought, you may have to readjust your time frame for weight loss if you don't want to feel frustrated, guilty or even angry with yourself. It's better to set small and achievable weight loss goals. Instead of wanting to lose 50 pounds, set a goal to lose 5 pounds. When your goal is reached, feel proud of your achievement and set another 5-pound goal. If you like to buy new clothes that are too small as a motivation, only buy them one size smaller than your current size and don't buy any expensive items either.

You must feel good about your diet plan otherwise you will end up choosing fad diets that offer quick weight loss but don't deliver when it comes to maintaining the weight loss. If you still don't know, there are simply no quick weight loss diets that work and you can't be slimmer than your own body will allow, so if you're struggling to lose a few pounds, it may never happen. Nippy fixes simply don't work.

Don't even bother with weight-loss strategies that will backfire. They use nippy fixes that aren't based on the right principles and right attitude for weight loss. Many fad diets claim to provide quick weight loss but they are just a fad. After the initial boom in popularity, people will soon realize that they simply don't work. Here are some things that you should keep in mind. Try to avoid purchasing weight loss products that rely on these principles:

1. The diet plan requires you to skip meals. Skipping meals is not a healthy habit and it can even cause serious health problems particularly for diabetic people. Skipping meals causes hypoglycemia, which is a condition wherein your blood sugar is low. You will simply want to eat twice as much at your next meal...

2. The diet plan only requires dieting without exercising or exercising without dieting. Humans need to exercise to maintain proper blood circulation and bodily functions. If a diet claims to make you lose weight without exercising, it doesn't make sense. That being said, exercising alone won't work if you keep eating like there's no tomorrow. It's always best to combine exercise with a healthy and balanced diet.

3. The diet plan doesn't require you to take action right now. Now is the time to start losing weight. If a diet uses delaying tactics, you certainly won't start to lose weight anytime soon. You're likely dealing with a fad diet.

What it really comes down to is knowing your body. Although the tape measure or scale may tell you that your weight loss isn't going as fast as planned, do you feel otherwise? Are your energy levels higher? Then feel positive about your weight loss. It's better to do it slow and maintain the weight you have already lost than gain it back. Weight loss is never a quick process, no matter what the latest fad diet says...

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Calorie Shifting Diet - Is it the Latest Fad Diet?

Calorie shifting, also known as calorie cycling, is it the latest among fad diets? It is rapidly increasing in popularity and there are not many scientists questioning it. But what is the calorie shifting diet? Is this diet really brand new or has it been around for ages? (I guess you know my answer to that).

What is the basics of this diet? We all know that in the good old days (millenniums ago) people often starved during dry seasons or whatever. People with a high metabolism had little chance of surviving these periods. Why? They lacked the ability to store fat for later usage. However, the people that had this ability survived the starvation period because their metabolism decreased to a minimum, using only exactly what the body needed. So they survived for a long period of time eating only 500 calories a day. This meant survival of the fittest (evolution according to Darwin), but as the world is today this heritage means death of the fattest.

Our body is slow at adjusting the basal functions, such as just metabolism.

So, what does this tell us about low calorie diets? Well, if you are really disciplined and persistent you will lose weight, but you'll have to go through a lot of pain and torment yourself. Meeting a person that is eating 500 calories a day makes me scared, they are angry and hungry and you are afraid of being eaten by them. Uhm, maybe not, but you get the picture.

We were supposed to talk about the calorie shifting diet, so back on track. Our metabolism is complex and it is working to what it think is in favor for your body. This means preparation for a starvation period. The metabolism calculates a mean of the last 2-4 days and it presume that you will eat pretty much the same foods the next coming days. This gives us our window of opportunity to manipulate it (the metabolism). If we ate a certain way the latest days, a way that increased the metabolism, we could keep this higher rate by fooling our body.

How?

We shift the type of calories, hence the name calorie shifting. The metabolism doesn't know what to expect so it will keep on burning fat for fuel. The uniqueness of this diet is that you lose fat fast, most other fast weight loss diets makes you lose water and muscle and, in fact, as you lose your lean muscle mass you also decrease your ability to burn fat.

I always recommend that you start exercising when you are on a diet, and although calorie shifting works without exercising, it works way better with exercise. As I wrote above, if you decrease your muscle mass so will the ability to burn fat. Why is that? Well, muscles, liver and brain are the main users of energy in our body. You are not likely to increase the size of your brain so it will use about a quarter pound of carbohydrates to work well. Oh yes, the brain wants glucose for fuel and it will only use fat if there are no glucose around. However, it will not run as smoothly on fat. That is a major setback with the Atkins diet. You wouldn't pour low grade petrol in your high-performance vehicle, would you?

The liver is a fantastic organ when it comes to burning fat. It actually can burn fat for nothing...yes, nothing at all. Certain diets target this ability well and the calorie shifting diet is no exception.

We want to lose fat! We target the metabolism and the liver for this, we want our muscles to stay and our fat to decrease.

In a lot of fast weight loss schemes you lose water weight, but not with the calorie shifting diet, you may lose some water due to the stabilized insulin level, but that is just healthy and you get the right amount of water in your body.

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High Fructose Corn Syrup and Obesity

High Fructose Corn Syrup (HFCS) has been blamed for the latest high figures in obesity in the United States of America. This, of course is hotly denied by experts in the Food and Drug industry.

High fructose corn syrup (HFCS) is a sweetener made from corn, and can be found in numerous foods and beverages on grocery store shelves in the United States. High fructose corn syrup is composed of either 42 percent or 55 percent fructose, with the remaining sugars being primarily glucose and higher sugars.

Until the 1970s most of the sugar we ate came from sucrose derived from sugar beets or sugar cane. Then sugar from corn--corn syrup, fructose, dextrose, dextrine began to gain popularity as a sweetener because it was much less expensive to produce.

This manufactured sweetener has become a popular ingredient in many sodas, fruit-flavoured drinks and other processed foods, because it extends the shelf life of processed foods and is cheaper than sugar.

So Why is this being blames by so many Dieticians, for the population being over weight? They say their studies have shown an association in the increased consumption of processed foods and sweetened beverage, many of which contained high-fructose corn syrup, is the root cause of the general public weight gaint

However, research has produced some conflicting results about the effects HFCS being the cause of obesity. For example, the initial studies were based on the general increased consumption of food that contained this manufactured sweetener that often plays a key role in the integrity of food and beverage products that has little to do with sweetening.

In baked goods, for example, it gives a pleasing brown crust to breads and cakes, contributes fermentable sugars to yeast-raised products, reduces sugar crystallization during baking for soft-moist textures, and enhances flavors of fruit fillings.In yogurt, also fermentable sugars, enhances fruit and spice flavors, controls moisture to prevent separation, and regulates tartness.

But recent research - some of which is supported by the beverage industry - suggests that high-fructose corn syrup isn't intrinsically less healthy than other sweeteners, nor is it the root cause of weight gain.

In a recent statement on CBS News, Audrau Erickson. President, Corn Refiners Association stated "Consumers are being misled into thinking there is something uniquely different between a natural sweetener made from corn, high fructose corn syrup, and its close substitute, table sugar. There is no nutritional difference between the two. A sugar is a sugar whether it comes from cane, corn, or beets."

Obesity remains an important public health matter. As a result, many scientists, health professionals and regulators are actively searching for causes and solutions.

Journalists are also covering the subject, with varying levels of expertise. Unfortunately, some press reports oversimplify the issues by attempting to single out specific ingredients, including high fructose corn syrup, as the sole cause for the complex conditions of overweight and obesity.

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Foods That Accelerate Fat Burning

If weight loss is your goal, keep in mind that starving yourself is not the solution. When it comes to losing weight effectively, exercise and a proper diet are key. Moreover, not many people are aware that there are actually foods that accelerate fat burning that they would do well to incorporate into their diet. These foods are not only healthy; they also aid the process of losing weight and more importantly, keeping it off. Having said that, the popular quote "A moment on your lips, forever on your hips" does not always hold true! The following foods allow you to meet your nutritional needs while simultaneously helping you to burn fat:

Capsaicin-Rich Foods - Who would have thought that chilli peppers were useful for anything more than intensifying a culinary experience? But research has shown that chilli peppers possess a unique quality that increases a person's metabolic rate by 20 calories at the most. So the next time you're in search of foods that accelerate fat burning at the grocery store, make sure to throw in some chilli peppers in your cart.

Green Tea - Aside from boasting tons of antioxidants, green tea also carries a fat-burning substance that is even more effective at increasing a person's metabolic rate than capsaicin. Drinking green tea doesn't have to be a chore. One effective way to incorporate this healthy drink into your diet is by having a cup or two before going to bed or better yet, substituting your dessert for a pot of this fat-burning beverage.

Egg Whites - Egg whites are bursting with nutrition. Rich in vitamin B-12, this food makes it to the list of foods that accelerate fat burning because in addition to helping our nerves function optimally and aiding in the production of healthy blood cells, egg whites also contribute to the acceleration of burning fat in the body.

Lean Meat and Fish - For obvious reasons, it is advisable to consume the leaner parts of meat and fish as opposed to its fattier counterparts. Fish meat contains an abundance of omega-3, a heart-friendly acid that is helpful in bringing down the level of "bad fat" in your body. Lean meat on the other hand, is a very good source of protein and it also stays longer in the stomach. This means you won't feel the need to eat until hours after your meal.

Lastly, vegetable oils and butters are a great addition to your menu. Forget all the other types of cooking oil that you see at the store and stock up on canola, olive and sunflower oil. These heart-healthy oils are rich in monounsaturated fatty acids or "good fats" and help get rid of the "bad fats" in your system. Now that you're informed about foods that accelerate fat burning, there's no more excuse left! Get started on your journey to a healthier and more yummy lifestyle today.

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Top Ten Fat Burning Foods

If you're like most Americans, you have either been on a diet or are currently on a diet. As you may have already learned, crash diets - those extremely low-calorie diets where you might lose weight quickly, are rarely effectively. Certain foods possess special properties that help the body shed pounds effectively. These foods, known as catabolic foods, contain what is known as negative, or reverse calories. Discovered by a medical doctor who was also famous as a healer, catabolic foods cause the body to burn more calories than what they actually contain.

Simply put, catabolic foods are based on over one hundred (100) foods that require more calories to digest than the actual caloric value of the food, thereby burning up stored fat from your own body. As you know, it requires body heat and energy to digest the food you eat. Food that enters your mouth, in order to be digested, requires the use of various body organs such as muscles, intestines, digestive juices, blood cells, liver, pancreas, etc. A 300 calorie piece of cake may require 50 calories to be digested resulting in a net gain of 250 calories to be added to your fat storage. On the other hand, a 25 calorie catabolic food may require 100 calories to digest, resulting in a net loss of 75 calories from your stored fat deposit. While the average weight loss is one pound a day, one lady went from 395 pounds to 156 pounds in just a matter of months. The loss of 239 pounds was actually written up in the Journal of the American Medical Association.

Eating catabolic foods can be more effective than fasting! Catabolic foods also let you feel energetic while losing weight, improves digestion and contains valuable minerals. So, enjoy the following foods while shedding those extra pounds.

Apples

Apples, a fruit enjoyed throughout human history, aid digestion and promotes weight loss. Apples contain a natural substance called pectin, which helps limit the amount of fat absorbed by your cells. Apples also help curb your appetite. In a study done in Texas at the Brooke Army Medical Center studied the effect of pectin on hunger by feeding orange juice to 74 patients. Half of the subjects received plain orange juice and half received orange juice with additional pectin. Subjects who received the pectin-enhanced juice reported feeling little or no hunger for four hours, while the subjects who drank the regular orange juice complained of hunger much sooner.

Chili Peppers

This food has been known for a long time to have a thermogenic effect, meaning that it boosts the body's metabolism. One study conducted at Oxford University showed that adding the equivalent of three chili peppers (in the form of pepper sauce) to a meal caused the body to burn 10 percent more calories than normal without doing anything else. This is due to a substance found in chili peppers, capsicum, which is what helps stimulates the body's metabolic rate as well as helps clean fat out of the arteries.

Chromium Picolinate

This dietary supplement has been known to have fat burning properties for decades. This mineral is an important part of the glucose tolerance factor (GTF), which is a substance that improves the response of your tissues to insulin and helps control blood sugar levels. A study conducted at the University of Vermont, reported in the Journal of Trace Element Experimental Medicine, showed large improvements in the insulin receptors of people with strong family histories of diabetes. Even in persons without diabetes, chromium picolinate has been shown to reduce body fat and builing lean muscle mass.

Lemons

This citrus fruit, originally brought by Christopher Columbus to America, assists in the digestive process by producing enzymes and promoting the absorption of protein and minerals from the food that we eat. The juice in lemons also helps liquefy fat so that it can be flushed out of your system faster. Lemons can also reduce cellulite by cleansing the lymphatic system and stimulating blood flow to the skin.

Mustard

Mustard has been shown to temporarily speed up the metabolism. In a study done at England's Oxford Polytechnic Institute, researchers found that mustard increased metabolic rates by 25 percent. Simply by adding mustard to a meal, subjects burned off at least 45 extra calories within the next 3 hours. Mustard seeds are contain high amounts of essential minerals including selenium, magnesium and zinc.

Oat Bran

Oat bran helps protect against heart disease. In a study, subjects lost weight just by adding oat bran to their diet and nothing else. Oat bran also keeps your digestive system clean.

Peaches

Peaches have both a diuretic and a laxative effect and help stimulate digestive juices.

Raw Almonds

Almonds are a nutirtional powerhouse. Almonds are known to lower the risk of heart disease, maintain healthy blood sugar levels. Almonds contain fiber, protein and fat and are great at satisfying your appetite. A study involved 65 overweight people. The group of dieters who ate 3 ounces of almonds each day dropped 18 percent of their weight in 24 weeks. The dieters who ate the same menu, average a drop of only 11 percent.

Water

Yes, water! One of the most abundant substances on Earth and what makes up almost 70% of the human body. Drinking the right amount of water is essential to maintaining good health and keeping the fat off. A Cornell university study showed that 75% of Americans are chronically dehydrated. If you do not drink enough water, the body stores water between cells and it could lead to you carrying excess water weight. If you are dehydrated, your body stores more fat. Without water, the kidneys are forced to use the liver to help perform its functions. This keeps the liver from being able to burn as much fat as it normally would, so the fat gets deposited in the body. Drink at least 8-10 glasses of water a day.

Yogurt

Making yogurt a steady part of your diet is an excellent to keep the fat off. Yogurt contains probiotics, the live bacterial cultures, that contribute to intestinal health. Eating yogurt helps your body burn fat. A recent study at the University of Tennessee showed that people who regularly ate yogurt lost 22 percent more weight and 61 percent more body fat that people who only reduced their caloric intake. Yogurt is high in calcium, which is necessary for releasing hormones that break down fat.

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