Mga pagkaing nakakapagboost ng metabolism at nakatutulong sa paglo-lose ng weight ba ang hanap mo, bes? Well, ‘yan ang ibibigay namin sa’yo! Dahil ‘yan ang tatalakayin natin ngayon sa blog na ito! Let’s start! 👇
12 METABOLISM-BOOSTING FOODS FOR WEIGHT LOSS
1. Fish & Shellfish
2. Legumes
3. Chili Peppers
4. Lean Meats
5. Low-Fat Milk
6. Broccoli
7. Lentils
8. Oatmeal
9. Berries
10. Almonds
11. Low-Fat Cottage Cheese
12. Tempeh
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Ilan lamang ito sa mga pagkaing nakatutulong sa pagbabawas ng timbang. Lagi lang tatandaan na magkaroon ng disiplina and eat with moderation kung gustong maging successful ang pagpapapayat. 👍😉
(Photo and info from Google Images, UnityPoint Health Des Moines)
Ngayong alam na natin ang iba’t ibang good and healthy fats, mas pag-aralan pa natin ang iba pang mga fats/oils na makatutulong upang mas ma-achieve ang iyong #bodygoals !
FATS/OILS: CLEANING UP YOUR DIET BY USING THE RIGHT FATS & OILS IS ESSENTIAL TO IMPROVING YOUR HEALTH FROM THE INSIDE OUT.
WHICH TO EAT:
SATURATED FOR HOT USES
Non-animal fats, organic, unrefined forms are ideal.
-COCONUT
-PALM
-MCT OIL
NOTE: Unsaturated fats (typically liquid at 68 degrees room temperature) are easily damaged/oxidized when heat is applied to them. We do not want to consume damaged fats.
Organic, extra virgin and cold-pressed forms are ideal.
-OLIVE OIL
-OLIVES AND AVOCADO OIL
-NUT OILS (WALNUT, PECAN, MACADAMIA)
-FLAXSEED OIL
-AVOCADO
-NUTS & SEEDS (INCLUDING NUT & SEED BUTTERS)
WHICH TO DITCH:
SATURATED Man-made fats are never healthy. Trans-fats are particularly harmful. -Margarine -Hydrogenated or partially hydrogenated oils man-made trans-fats often found in “buttery spreads” including oil blends like Earth Balance, Benecol and I Can’t Believe It’s Not Butter to name a few.
UNSATURATED These oils are highly processed and oxidize easily via one or more of the following: light, air or heat. Consuming oxidized oils is never healthy. -CANOLA OIL (ALSO KNOWN AS RAPESEED OIL) -CORN OIL -VEGETABLE OIL -SOYBEAN OIL -GRAPESEED OIL -SUNFLOWER OIL -SAFFLOWER OIL -RICE BRAN OIL -COTTONSEED OIL -SESAME OIL -PEANUT OIL
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Maging matalino sa pagpili ng mga kakainin, mumsh. Kung ito ay may fats or oils, piliin lang ang may mga good and healthy fats/oils. Okay ba, mumsh? 😉👍
(Photo and info from Google Images, DRJOCKERS.COM)
Hindi lahat ng fats, masama. May mga good fats pa rin na nakatutulong upang tayo’y pumayat at maging fit and healthy.
At ‘yan ang tatalakayin natin ngayon sa blog post na ito.
FOUR WAYS TO GET GOOD FATS
Replace saturated fats with unsaturated fats as part of a healthy eating pattern.
Unsaturated fats can help lower bad cholesterol and triglyceride levels, and they provide essential nutrients your bocy needs. Here are four easy and delicious ways to get more of the good fats.
FISHY FISH FISH-DA
Eat fish at least twice a week. Choose fatty or oily fish like albacore tuna, herring, lake trout, mackerel, sardines and salmon to get essential omega-3 fatty acids.
BE NUTTY, ANG MGA MANI!
Munch on a small handful (about 1 oz.) of unsalted nuts and seeds for good fats, energy, protein and fiber. Good choices include almonds, hazelnuts, peanuts, pistachios, pumpkin seeds, sunflower seeds and walnuts.
ADD THAT AVOCADO
Snack, cook and bake with avocado to add healthy fats, fiber and essential vitamins and minerals.
CHECK THE OILS
Use cooking and dressing oils that are lower in saturated fat. Good choices include avocado, canola, corn, grapeseed, olive, peanut, safflower, sesame, soybean and sunflower oils.
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So, be wise and smart, mumsh. Hanapin lang ang mga pagkain na may good fats kung gusto mong maging mas fit at mas healthy. Yes to good fats! 🤘👍😍
(Photo and info from Google Images, American Heart Association – Healthy for Good, heart.org/healthyforgood)
May mga pagkaing mabilis makapagpabusog na syang nakatutulong upang hindi na tayo mag crave sa mas maraming pagkain at nakatutulong din sa ating ” fitness goals.”
Anu-ano nga ba ang mga pagkaing ito? Basahin yan dito 👇
1. Water Loaded Food
Ito ay ang mga pagkain na mataas ang water content na nakakapag pa busog sa atin. Examples: fruits, vegetables, and soups.
2. Foods High in Protein
Produce fullness. Examples: eggs, chicken, tuna, high protein-low carbs bars and shakes
3. Foods High in Fiber
Examples: cooked green vegetables as spinach, asparagus, broccoli
4. Foods Low in Sugar and Rapidly Absorbed Carbs
Examples: foods low in rice, pasta, potatoes, and sugar
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Hindi naman ganun kahirap ang pagpapapayat kung susundin lang natin ang mga dapat at hindi dapat at kung mayroon lamang tayong tiyaga at disiplina sa sarili. So good luck! Kaya mo yan, kaibigan! 😉
(Photo and info from Google Images, Miami Diet Plan Richard Lipman MD www.richardlipmanmd.com)
Karamihan sa mga taong nagpapapayat o gustong pumayat ay halos hindi na kumain dahil sa takot na baka lalo silang tumaba. Maling-mali yun, kaibigan. Bukod sa magkakasakit at maghihina sila, lalo lang silang magugutom tapos mapaparami ang pagkain nila at lalo silang tataba kung ganun. Actually, may mga pagkain naman na sa tamang oras at dami ay makatutulong sa pagpapapayat at pagiging fit and healthy nila. At ‘yan ang ating pag uusapan sa blog na ito! 😉
A Day of Food What to eat to lose weight
Breakfast – 342 calories
3 vanilla cinnamon
Protein pancakes + 1/2 diced apple
Nalilito dahil hindi sure kung anong pagkain ang pwedeng kainin while losing weight? Naguguluhan dahil sa dami ng impormasyong nababasa online at hindi sigurado kung alin ang totoo at hindi? Mars, you’ve come to the right place! Dahil ngayon ibibigay namin ang mga legit na legit na mga pagkaing makatutulong sa’yo na ma-achieve ang weight loss goals mo! Let’s start!
Apples
Rich in fibers, antioxidants, and essential vitamins, apples are a healthy snacking option to shed extra kilos.
Flax Seeds
Flax seeds aid in weight loss as they are rich in dietary fiber and low on calories.
Green Tea
The abundance of catechin in green tea increases body metabolism and burns body fat faster.
Oatmeal
Oatmeal controls blood sugar, boosts body with energy, and keeps you satiated without adding up to the calories.
Almonds
Loaded with mono-saturated fats, essential vitamins and minerals – almonds suppress sudden cravings and promote weight loss.
So this is like hitting two birds with one stone. Bakit? Dahil hindi ka lang nakapagbawas ng timbang, naging mas fit and healthy ka pa dahil mga masusustansyang pagkain din ang mga ito! Ayan, mars, continue with your weight loss journey and we know you will succeed. You can do it! Fighting! 😉
(Photo and info from Google, India Ki Pharmacy – netmeds.com)
Mga beshy! Ang topic natin ngayon ay hindi lang mga diet tips para sa pagbabawas ng timbang kundi mga pagkain din para sa weight loss! Excited na ba kayong malaman kung anu-ano ang mga iyon? Kami rin excited na kaya simulan na natin!
Apple – Your Tummy Friend
Steak – Diet Buster
Eggs – Your Heart Friend
Oats – Healthful Oats
Lentils – Belly Flattener
Goji Berries – Protein Berries
Buckwheat Pasta – Jeans Friend
Blueberries – Fiber Rich
Almond Butter – Reduce Blood Sugar
Chillies – Burn Extra Calories
Yogurt – Perfect Food
Quinoa – Stellar Nutrient
Tarragon – Salt Replacement
Parmesan – Low-Fat Cheese
Avocado – Weight Loss Food
Kale – Meal by Tossing
Wild Salmon – Shrink Your Waist
Pomegranate – Low in Calories
Sardines – Maintain Muscle
Olive Oil – Taming Your Appetite
Yown! Ngayon alam na natin ang bawat role ng mga pagkaing ito sa ating #weightlossjourney kaya pagbutihin at pag-igihan pa natin ang mga ginagawa natin para mas maging healthy at fit pa tayo! Fighting! 😉
Mga kaibigan, ating alamin ang iba’t ibang tips and foods para sa pagbabawas ng timbang at pagpapapayat! Ready na ba kayo? Kung ganun, let’s start!
Eat Most: Water-rich, calorically dilute fruits and non-starchy vegetables.
Eat a Lot of: Starchy vegetables, whole grains, and legumes.
Eat Least: Unroasted whole fats like avocados, nuts, and seeds.
Avoid: Processed foods, oils, refined sugars, fruit juices, protein powders, refined and processed vegan junk foods, and animal products.
There you go! Ngayon alam na natin kung anu-anong mga pagkain ang pwede at hindi pwedeng kainin habang nagbabawas ng timbang at nagpapapayat. So let’s start now losing weight together, mga kaibigan! 😉
Mga kaibigan, hanap n’yo ba’y mga pinaka-epektibong pampapayat na pagkain? Saktong-sakto pala dahil ‘yan ang ating aalamin ngayon. So kung ready na kayo, tara at simulan na natin!
1. Kale
2. Seaweed
3. Mussels
4. Bok Choy
5. Radish
6. Blackberries
7. Grapefruit
8. Zucchini
9. Salmon
10. Broccoli
11. Lean Beef
12. Chicken Breast
13. Potatoes
14. Tuna
15. Cottage Cheese
16. Avocados
17. Oats
18. Brown Rice
19. Quinoa
20. Lentils
21. Chili Pepper
22. Chia Seeds
23. Eggs
24. Kidney Beans
25. Black Beans
26. Cod Fish
27. Popcorn
28. Clams
29. Bulgar
30. Honeydew
31. Strawberries
32. Cucumber
33. Celery
34. Watercress
35. Cauliflower
36. Brussels Sprouts
37. Liver
38. Bluberries
39. Arugala
40. Wheat Bran
Ayun na nga! Ngayon alam na natin ang mga pagkaing dapat nating kainin kung gusto nating magbawas ng timbang at magpapayat. So sama-sama na nating simulan ang ating #weightlossjourney , mga kaibigan! Aja! 😉
