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The Science of Healthier EatingEating the right food can yield a lot of results in terms of weight loss, fat burning, and muscle building. But what does it mean to "eat right"? It seems every day scientists are finding that foods you thought were good are now bad for you, or vice versa. Well, the truth is that science is always finding new information about the food we eat. In fact, here are some of the latest discoveries about healthier eating:
Processed Meat is a No-NoThere's something amazingly delicious about processed meats like ham, bacon, and sausage! Sadly, they're not a very healthy choice. In 2015, the FDA officially declared processed meats to be carcinogenic, and in 2016 a study discovered that processed meat contains properties that can speed up cellular aging. The study found that people who ate a lot of processed meat showed greater signs of aging, including markers for heart disease, cancer, and chronic disease. Thankfully, regular red meat wasn't a problem, so it's ONLY the processed stuff that you have to avoid.
Fortify Your EggsEggs are still one of the best protein sources on the planet. However, there is a way to make them even better: eat fortified eggs! Fortified eggs contain additional Vitamin D, which is vital for reducing stress, protecting your bones, boosting your libido, enhancing your cardiovascular endurance, and more. Eating anywhere from 2 to 7 fortified eggs per week can help to keep your Vitamin D levels high, even during the winter when you can't get a lot of sunlight.
Forget the Calories
Counting calories is an important part of managing your food intake and losing weight, but studies have proven it can actually be detrimental. If you get hung up on the number of calories burned and consumed, you could end up eating more than you should. For example, one 2016 study found that people who were told they burned 265 calories in their workout ended up eating a lot more than those who believed they had only burned 50 calories. Don't focus on the number of calories burned, but focus on giving your body the nutrients it needs. That's what's truly important!
Veggies Always Go FirstVeggies are the most important part of any meal, as they contain most of the fiber, vitamins, and minerals you'll get. A 2016 study found that eating veggies and chewy foods earlier in the meal helped to increase satiety over foods with "low textural complexity"—such as rice, grits, or mashed potatoes. Always start with the veggies, followed by the protein, and finish with the carbs at the end. You'll be far less likely to overeat!
More Protein is BetterThere are no hard and fast guidelines of how much protein to eat to encourage muscle growth and a faster metabolism. People who lead sedentary lives need about .75 grams of protein per pound of body weight, while athletes and bodybuilders needs upwards of 1.2 grams of protein per pound of body weight. A 2016 study found that eating more protein led to better results among men of mixed body weights and body fat percentages.
Fiber is the Way to GoWe all know that your body needs fiber in order to function properly, and fiber plays a role in weight loss. Turns out it can help you to cut calories as well. A psyllium supplement taken in the morning can help to reduce your mid-morning cravings. You'll be far less likely to snack before lunch if you take a fiber supplement after your breakfast.