I am working on lowering my body fat percent so my abs can show off a little better so I designed a 15 minutes workout that I do 5 days a week (click here) but we all know that abs are made in the kitchen!
So here is what I ate this morning (and why) and what I will be eating every day for 5 days:
- 1 cup of oatmeal with blueberries: calories oatmeal 300 and blueberries 1/2 cup 40 calories
Oatmeal: Whole grains group
Whole grains are one of the top 6 fat burning super foods.
A grain is considered “whole” when all three of the part (bran, germ and endosperm) are present. Many people know that a variety of fruits and vegetables contain an abundance of phytochemicals and antioxidants but what surprises people is that whole grains are an even better source of all manner of key nutrients.
Believe it or not, but whole grains are one of the top sources for vitamin B and E, magnesium, iron and especially fiber which is beneficial in its own right for helping regulate bowels, hunger and metabolism.
Whole grains have a number of benefits that stack with their fat loss benefit, starting with their ability to reduce the risk of heart disease by decreasing cholesteol levels, blood pressure and even the potential for blood clots to form. Studies have proven over the years that individuals who consume more whole grains on a consistent basis weigh less than those who consume little to no whole grains as a part of their regular diet.
Catechins found in blueberries activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular. They contain a group of natural phytonutrients (plant nutrient) called proanthocyanidins which have a unique ability to protect both the watery and fatty parts of the brain against damage from some environmental toxins. Blueberries are one of the richest sources of proanthocyanidins. Blueberries are packed with vitamins C, E, riboflavin, niacin, and folate.
- Egg whites : 200 grams 140 calories
Helps you feel fuller longer with their high protein content.
Eating a protein rich breakfast can help you to feel less hungry throughout the day, consuming fewer calories at lunchtime and reducing the craving for between-meals snacks.
A high protein meal helps to increase the production of a hormone called Glucagon. One of the main functions of Glucagon in the body is to promote fat burning and so it helps to achieve your fat loss goals. Egg whites are also a good source of the branch chain amino acid, Leucine. This can be very helpful when trying to lose weight as it can help to kick start your metabolism, raising your base metabolic rate and helping to boost your weight loss. Egg white are also low calories!
- 1/2 grapefruit 40 calories
Grapefruit lowers the insulin levels in the body – not by a great degree, but by some. This slightly decreased insulin level prevents the body from storing as much sugar as fat. Those lower insulin levels also help curb appetite, as a high insulin level is what turns the brain on that it’s time to bring some energy into the stomach.
Another added benefit here is that grapefruit is one of the many super foods that are high in fiber with very few calories.The amazing thing about grapefruit is that it’s one of the well-known “negative calorie” foods – meaning it takes more calories to digest it than exist in the fruit.
- Black coffee: 0 calories
Some studies have shown that drinking coffee with caffeine may slightly increase weight loss or in actuality prevent weight gain by suppressing the appetite or the desire to eat.
It may also help with calorie burning by stimulating thermogenesis–our body’s way of generating heat from metabolizing food. Ultimately caffeine acts like a diuretic causing us to have water loss so there is a temporary decrease in body weight.
Total breakfast : 480 calories and I AM SOOOOO FULL!!!!
I will have an apple for mid morning snack…calories 150
Apples and other water-rich fruits can help make your diet plan far more effective as the pectin contained within the apples can limit how much fat your cells can absorb. A wide variety of fruits, especially little berries, contain a large number of antioxidants and soluble fiber to aid in digestion.
It’s important to limit the intake of fruits because some fruits do have a high natural sugar count which can create insulin spikes in the body. The natural acids within fruits can also create intestinal upset if taken in large quantities.
I am not a nutritionist or a registered dietitian, always consult with a professional when you are starting a weight loss program!
Ciao for now!