Written by Chris Brodie
It’s that time where we all start to look to achieve that lean summer body! We start changing up our diets, adding in a few extra session and make friends with cardio. The problem is when we come to putting our diets/nutrition into practice in the kitchen we don’t always know what foods we should be looking at to base our meals on. So to keep it simple, here is a list of the top 10 diet foods YOU should be eating and working into your nutrition this summer:
- SALMON - Besides the obvious (this being a great source of protein and healthy fats) it is also a good source of Iodine. Iodine is essential for optimal metabolic function, something you need to be at its best when moving your nutrition into a calorie deficit for weight loss. Salmon also contains your omega fatty acids and B vitamins which contribute to fat metabolization.
- GREENS - My favourite two are Spinach and Kale. Both with a high nutrient/low calorie density (based on their density they have very low calorie count but a high nutrient value). This provides an effective way to fill out your meals and aid digestion. Packed full of antioxidants which help the body run at 100% efficiency and maintain homeostatic balance, you just can’t go wrong.
- EGGS - Where to start with eggs! The obvious benefits being the healthy fats and high BV protein they provide, whilst also being able to separate the white from the yolk making them rather dynamic as far as foods go. But the not so well known benefits being their high levels of Choline, which helps lift GH levels (high levels of GH will directly affect body composition, improving lean muscle mass and reducing body fat) and ability to raise LDH (aka good cholesterol).
- CHICKEN - We all love chicken as a diet food! Due to its great protein to fat ratio it is a very versatile food when planning a nutrition protocol. It means you can add protein into any meal without the addition of any unwanted fats or carbohydrates. Chicken also comes with the health and energy utilisation benefits from Zinc, Vitamin B6, Selenium and Niacin.
- COTTAGE CHEESE – When it comes to nutrition before bed everyone goes for a quality casein protein powder…… but what if you could get the benefits of this supplement from whole food!? Cottage cheese is a great source of casein with a rich amino profile, definitely a food of choice for a bedtime meal, providing a long term nutrient drip feed, putting a halt to catabolism. Fortified with Calcium, Magnesium, Iron and Phosphorus it’s also rich vitamin & mineral.
- AVOCADO – This high fibre and high mono unsaturated fat fruit... yes that’s right FRUIT, has become increasingly popular with dieters in recent times! The fats are ideal for both providing energy and encouraging the body to use its own fat stores. For a fruit it is relatively low in carbohydrates and contains one source (mannoheptulose) which suppresses insulin release (the bodies fat storage hormone).
- ALMONDS – Packed full of monounsaturated fat, fibre and vitamin E this is one amazing nut! Almonds help lower LDL cholesterol and provide a solid source of energy and quality proteins. Also available as a nut butter and surprisingly nice on chicken as an interesting change to your typical diet meal combo, its delicious…. Promise!
- CHILLI & LOW CAL SAUCES – Now if you’re expecting me to say that chili is going to help magically burn fat away and this is the trick you’ve been missing you’re wrong. In fact my point here is in the same respect to using any of the new low calorie/zero calorie sauces that have hit the market ( http://monstersupplements.com/store/type_list-10000652-asc-long_name-lang-1.html ). These have made the top ten because without a shadow of a doubt they will help the vast majority stay on track with their diet food if it becomes tasteless and mundane. With zero calorie sauces such as Pancake syrup dieting just got a whole lot better!
- COCONUT OIL – This SUPERFOOD provides a rapid form of energy scoured from the MCT’s (Medium Chain Triglycerides) it contains. Unlike longer chain triglycerides because MCT’s provide energy more readily they encourage the body to increase its energy expenditure, which is exactly what we want when dieting. Because these MCT’s are also metabolised into ketone bodies they poses appetite suppressive properties, great for curbing those cravings and hungry pangs.
- FLAXSEED – Fantastic at stabilising blood sugar and greasing the wheels of the digestive tract, it can be easily added into most meals. It is a great source of fat and has a complete amino profile. Flaxseed also aids the absorption of calcium which plays a huge role in join health, something which is essential in all sports and specifically those associated with resistance training and high impact cardiovascular work.