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FOOD AT DIET TIPS BA PARA SA WEIGHT LOSS? WE’VE GOT THEM FOR YOU!

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! 😉

(Photo and info from Google)

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LET’S FIND OUT PLANT-BASED WEIGHT LOSS TIPS AND FOODS!

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!

  1. Eat Most: Water-rich, calorically dilute fruits and non-starchy vegetables.
  2. Eat a Lot of: Starchy vegetables, whole grains, and legumes.
  3. Eat Least: Unroasted whole fats like avocados, nuts, and seeds.
  4. 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! 😉

(Photo and info from Google, Soulintheraw.com)

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40 Pinakamagagaling at Pinakamahuhusay na Weight-Loss Foods, Ating Alamin!

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! 😉

(Photo and info from Google, fatdestroyed.com)

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BASAHIN DITO ANG LISTAHAN NG MGA PAGKAIN PARA SA PAGBABAWAS NG TIMBANG!

Nagbabawas ka ba ng timbang, bes? Nagpapapayat? Nagda-diet? Pero walang list ng mga pwede at hindi pwedeng kainin? Aba’y hindi ‘yan pwede, bes. Dapat prepared ka at alam mo ang mga pagkaing dapat at hindi mo dapat kainin para mas ma-achieve ang pak na pak na results na inaasam mo. Kaya heto, kami na ang nag-prepare ng food lists na ‘yan para sa’yo dahil love ka namin.

List 1: Foods to eat every day

Dark, leafy greens

Nuts

Carrots

Green tea

Whole grains

Fruit

Whole grains are rich in fiber and will keep you fuller longer. Nuts are a good source of protein, and fruits have antioxidants and resveratrol, known to promote longevity. Carrots are great for eye sight, greens are healthy & low in calories.

List 2: Foods to eat 3 times a week

Yogurt

Cauliflower

Broccoli

Sweet potato

Avocado

Oily fish

Tofu

Sardines are high in protein and omega-3 fatty acids, which are very good for your heart; plus the tiny bones contain calcium. Tofu is a low calorie protein source and has more protein than ground beef! Cauliflower and broccoli are praised for their cancer fighting properties. Yogurt is a great source of calcium.

List 3: Foods to eat once a week

Red meat

White starch

Desserts

Alcohol

Alton Brown’s motto is, “If you’re going to have one drink a week, make it count.” So you should choose a dessert or drink that you really love and savor it. Be smart about your portions!

List 4: Foods to never eat

Soda

Processed meals

Canned soups

“Diet” anything

Artificial sweeteners found in diet drinks have been proved to be addictive so you don’t want to get hooked on diet drinks. They also cause the body to release more insulin, and that will lead you to storing body fat.

Oh ayan bes, alam mo na ang pwede at hindi pwede, ang dapat at hindi dapat ha? Push mo na ‘yan! Good luck! 😉

(Photo and info from Google Images)

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Here Are The Metabolism-Boosting Foods for Weight Loss

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)

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The Healthy Fats and Oils, Bow!

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

Animal fats, from pasture-raised/grass-fed& organic sources are ideal.
-BUTTER
-GHEE
-TALLOW
-SCHMALTZ(CHICKEN FAT)
-LAMB FAT
-DUCK FAT
-GRASS-FED DAIRY
-EGGS, MEAT & SEAFOOD

UNSATURATED
FOR COLD USES

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)

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4 na Paraan Upang Makakuha ng Good Fats, Alamin! Yes to Good Fats, No to Bad Fats!

avocado for weight loss

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)

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4 Kinds of Food to Feel Full and Lose Weight

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)

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Mga Dapat Kainin Upang Pumayat, Alamin Dito!

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

Mid-morning snack – 218 calories
6-ounce container Greek yogurt + 10 blueberries + 1/4 cup granola

Lunch – 323 calories
1 1/4 cup Skinny Taco Chicken Chili + 2 tbsp Green Goddess Hummus + 12 carrots

Dinner – 328 calories
3 wedges Chicken Fajita Quesadilla + 1/2 cup black beans + 1 cup broccoli

Bonus – 100 calories
8-ounce protein shake OR 100-calorie protein bar

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Kaya kumain ka pa rin bes ha? Ang pagpapapayat ay hindi dapat nakakastress at nakakagutom. Just enjoy it! 😉

(Photo and info from Google Images, popculture)