Cut Fat, Lose Weight and Prevent Cancer

There's now yet another compelling reason to lose weight and cut consumption of unhealthy Omega-6 fats from vegetable sources. Research released from the Institute of Food Technologists indicates that as many as 1 in 3 cancer deaths could be prevented by reducing consumption of corn and vegetable oils and cutting calories.

It's important to understand that fat itself is not the enemy, as it's an essential nutrient required for normal cellular function. The problem arises when the balance of Omega-6 and Omega-3 fats are disproportional in our diet.

Humans have evolved with a 1:1 ratio of the two fat sources, yet our modern diet is closer to 20:1 in favor of Omega-6 fats. This causes a hormonal imbalance in the body which leads to inflammation, weight gain and increased risk of heart attack and many cancers. Monitoring Omega fat intake is an important first step which will assist with weight loss efforts and lead to reduced risk from many diseases.

Evolution Controls Our Diet

More than 750,000 people die from cancer annually, and the results from this study indicate that a quarter million lives could be spared with a concerted effort to control calories and Omega-6 fat consumption. Our genes are the product of thousands of years of evolution during times when Omega-3 fat sources such as fish and many nuts and seeds were plentiful. Every cell in our body relies on the critical Omega-3 components, EPA and DHA for replication and cell wall construction.

It's only been during the past half century that Omega-6 fats from corn and vegetable sources have become an ever increasing part of our diet, and have now distorted the natural evolutionary ratio we require for optimal health. Omega-6 fats are very stable, allowing food to sit on store shelves for extended periods, and are present in virtually all processed foods.

Lower Omega-6 Fats by Cutting Processed and Fast Foods

Omega-6 fats are present in virtually every processed food on store shelves, with up to 90% of fat calories in our diet coming from this health endangering source. Take a two step approach to reduce Omega-6 calories and improve the ratio with Omega-3 fats.

Eliminate or drastically reduce foods which are packed with Omega-6 fats, including all commercially baked products, fast foods and vegetable based cooking oils. Be especially mindful to cut any foods listing hydrogenated trans fats, as these increase the risk of heart disease by 25%.

Increase Omega-3 Fat Sources to Lower Inflammation

Replace Omega-6 laden foods with Omega-3 healthy options. The best Omega-3 source is fish, as it provides the perfect balance of DHA and EPA, the two primary Omega-3 fats. Fish Oil supplements are a good choice for people who don't enjoy fish.

Nuts and seeds also have smaller amounts of Omega-3 fats, with walnuts, flax and chia seeds rising to the top of the list. It's important to remember that food from any fat source still contains 9 calories per gram, so be careful when substituting and track your daily calories with nutritional software.

Research is beginning to uncover the hidden dangers in the unnatural processed foods which make up a large portion of the Western diet. We are continually reminded that the foods we eat have a direct and immediate impact on our future health and body weight.

Monitor your food choices carefully, paying close attention to the Omega fat ratios and switch to a reduced calorie lifestyle. You'll enjoy the healthy benefits of dramatically lowered risk of cancer and many illnesses while you naturally maintain a healthy weight.

Read More Expert Advice on Diet, Health and Nutrition, and Download your Free Weight Loss EBook! John Phillip is a Health Researcher and Author who writes regularly on the cutting edge use of diet, lifestyle modifications and targeted supplementation to enhance and improve the quality and length of life. John is the author of 'Your Healthy Weight Loss Plan', a comprehensive EBook explaining how to use Diet, Exercise and Targeted Supplementation to achieve your Weight Loss goal. Visit My Optimal Health Resource to continue reading the latest health news updates, and to download your Free 48 page copy of 'Your Healthy Weight Loss Plan'.

When is the best time to eat?

However, the best time to consume energy is when the body is at its most active, a time when the metabolism is elevated or when there is a need for extra nutrition. Perhaps the first instance should be in the morning, starting with a good breakfast. Remember while asleep the body has had no nutritional supply for up to ten hours so cells are ready to effectively use up the energy from food. Also, the body needs it’s supply of essential nutrients in the morning, especially protein, because excess or circulating proteins have been used up to help recover muscles, hair, skin, nails or to create millions of antibodies to defend against bacteria which may have entered the body during sleep. This means extra energy will be used to help replace the protein lost. Reduce your calorie intake as the day passes by. Better still divide your daily calorie intake into 5 meals a day- breakfast, snack, lunch, snack, dinner (after every 3 hrs). Try avoid eating big meal after 9 pm.

Another good time to eat is after exercise. Have a big meal about 30-45 minutes after a weight training session. During this time enzymes responsible for energy production are most active and energy-storing hormones within the blood are suppressed. This means there will be less chance energy will be stored as fat. Carbohydrates will be immediately taken up to replenish the low glycogen stores caused through exercising, the protein will be needed to aid recovery and growth of new calorie-burning muscle tissue and most of the fat from the meal will be needed to fuel many of these reactions. After a good workout most meals are likely to be utilized completely for recovery.

Soups: healthy and filling

• Soup contains less calories but they are nutritious than any other meal. Soups are found to keep you full for longer than most other meals and this has been proved by the age old phrase "nothing fills me up like a hot bowl of soup". The researchers at Penn State found that foods high in water content had a very strong impact on satiety (the feeling of satisfaction/fullness).

• They are one of the most nutritive method of consuming vegetables because the vitamins and nutrients in the soup are retained in it.

• The antioxidants present in vegetables and garlic have excellent healing properties for diseases like cardiovascular disease, diabetes, asthma etc . Diabetics would also benefit from drinking soup as the high antioxidant content of soups helps rectify the damage by the high blood sugar levels. Remember, only the fresh soups have the antioxidant properties.

• Soups are filling and very low calorie, therefore they are great for someone trying to decrease the quantity of food.

• Soups are a great substitute to excessive tea/coffee.

• Kids often enjoy soups and it is far tastier than cooked vegetables.

Wheat Soup

Ingredients

• Whole Wheat - 2 cups

• Yogurt - 4 cups

• Chicken Stock - 4 cups

• Egg - 1

• Flour - 2 tbsp

• Salt to taste

• Ground Pepper - 2 tbsp

Method

• Take Wheat and soak in water for 8 hours. Drain the water. Place the yogurt in a sieve lined with cheesecloth and let the excess liquid drain out for a minimum of 5 to 6 hours, or overnight if possible.

• Take a deep (soup) pan and add the chicken stock to it and boil the wheat in the chicken stock. On low heat cook for 1 hour.

• Once the wheat is cooked strain the soup using sieve.

• In a frying pan add the yogurt, flour and egg and mix well. Cook on a low heat until it thickens.

• Add ½ cup of water and cook until the mixture gets boiled. Add this mixture to the soup and boil for 3-4 min and serve.

• Season with salt and pepper and garnish with chopped onions and sauces if desired.

Mediterranean Soup

Ingredients

• Butter - 50gm

• Leek - 1

• Water

• Flour - 1/4 cup

• Broccoli - 400 gm

• Carrots - 3

• Zucchinis Sliced - 2

• Red pepper Sliced - 1

Method

• In a frying pan add butter and once the butter is melted add the leek to the pan. Fry for 10 min.

• Add the flour to the leeks and fry for 2-3 min and add the vegetable stock and water to the pan and boil for 15-20 min on medium heat.

• Once the soup starts to thicken, add the rest of the vegetables and cook for 15 min on medium heat.

• Once the vegetables are cooked and become soft. Turn off the heat and serve.

Roast Tomato and Chickpea Soup

Ingredients

• 6 large plum tomatoes

• 1 medium onion, halved

• 2 garlic cloves

• 300ml / 1/2 pint / 11/4 cups vegetable stock

• 430 g can chickpeas, drained

• 30ml / 2 tbsp tomato puree

• 30ml / 2 tbsp chopped fresh coriander

• salt and black pepper

Directions

• Preheat the oven to 200^oC. Place the whole tomatoes, onion, and garlic on a baking sheet and bake for 30 minutes until tender and lightly browned.

• Place in a food processor with the vegetable stock and half the chickpeas, and blend until smooth.

• Press through a sieve.

• Return to the pan, add the tomato puree, the remaining chickpeas, and the coriander. Bring to the boil and serve hot.

Master Your Metabolism

In Master Your Metabolism, Jillian Michaels, well-known strength trainer for The Biggest Loser, delves into the world of metabolism and how hormones affect your ability to reach a healthy weight. In essence, the book provides readers with a three-phase plan based around engaging various hormones in a way that will help them lose those extra pounds. The diet itself is a restrictive, high protein, low fat diet providing an average of 1300 calories per day, with some recommended menus falling as low as 700 calories per day – or, almost fasting level.
The book, which can be a bit overwhelming with its technical medical terms, addresses the influences of hormone balance and how weight loss is affected by hormones such as estrogen, testosterone, insulin, cortisol, epinephrine, and leptin. Michael’s solution to proper hormone balance includes removing anti-nutrients from your diet, restoring foods that “speak” directly to your fat-burning genes, and rebalancing energy and hormones in order to achieve effortless weight loss.
To its credit, the book recommends natural foods, organically grown and unprocessed. It also includes practical information, such as online shopping resources, recipes, strategies for eating out, hormone-trigger food charts, and how to address things like menopause and PMS. However, the book also relies to a certain extent on demonizing certain foods; a tactic which has been proven ineffectual for evoking long-term change.
All in all, while one cannot go wrong with recommending a healthy diet and plenty of exercise, the evidence for Michael’s “friendly” and “unfriendly” hormones is not so clear. Further, the restrictiveness of the diet could itself result in binging and yo-yo dieting. Michael’s methods may work well for short-term weight loss, but they simply do not provide the necessary structure for a long-term life change. In conclusion, while Michaels has shown herself to be an amazing trainer, when considering the Master Your Metabolism diet, do so with caution.

Flat Belly Diet

Flat Belly Diet targets the millions of Americans who want to take a few inches off of their waistline. The writers, Liz Vaccariello and Cynthia Sass, both work for Prevention magazine; with Vaccariello (editor-in-chief) being the primary voice of the book and Sass (nutrition director) providing additional knowledge and insight.
In essence, the book promises a flatter belly and weight loss of up to 15 pounds in 32 days by following the diet plan. The diet itself is fashioned after the traditional diet of the Mediterranean – more specifically, the southern regions. It allows for 1600 calories per day, with an emphasis on wholesome, unrefined foods; including nuts, fruits, vegetables, whole grains, beans, seeds, and lean protein. Red meat is restricted – only being allowed about once a month.
Before beginning the diet, dieters go on a four-day, anti-bloat, jump-start diet. The idea is to get dieters in the mindset for healthier eating while making them feel better by relieving bloating, constipation, and the general sluggishness that usually accompanies unhealthy eating. After the four-day period, dieters then start the 28-day program, with a focus on having a monounsaturated fat (MUFA) at every meal. This, according to the authors, is the secret to the Flat Belly Diet and what makes it different and more-successful. Exercise is optional, but encouraged.
All in all, Flat Belly Diet provides a fairly normal approach to dieting, with the addition of increased good fats (MUFA). There is no calorie-counting, which is a boon for many dieters. Instead, dieters choose from a list of 28 mix-and-match meal and snack plans. The book also includes 80 recipes, complete with nutritional analysis for each one. The drawbacks of Flat Belly Diet include 1) difficulty maintaining the weight loss rate after the initial 32 days, and 2) 1600 calories is too low for most people, which could result in binge eating and the yo-yo dieting effect.
If you decide to try Flat Belly Diet, we would recommend adjusting the calorie intake to meet or exceed your BMR and adding a fitness regime to start building muscle mass. Diet alone may help you lose weight, but exercise is essential for maintaining a healthy lifestyle.

How to Burn

Put quite simply, to burn fat, you must expend more calories than you ingest. Certainly, this rule can prove hard to conform to. However, with a little perseverance and discipline, the pounds will come off.
Before you eat, ask yourself if you really feel hungry or if you want to eat because you feel bored. If you are hungry, eat, but only until you feel full! Steer clear of greasy fast food, t.v. dinners, and junk food. Peruse your local farmer’s market and stock up on goodies like fresh tomatoes, lettuce, and beets. Eat these natural foods and stop eating when you feel comfortable, not Thanksgiving-level full. You’re probably thinking “how to burn fat in addition to eating right?” Of course, eating well plays an integral part in weight loss, but one should also exercise.
I have experienced the best results when I run first thing in the morning before I have eaten anything. These morning runs eliminate the need for coffee—which saves calories and money—and I noticed myself getting toned faster than when I did afternoon workouts. Run for twenty to thirty minutes and change up your course so you do not get bored. After running, do ab workouts and lifting. After a month, you may want to change the order of these activities to preserve your interest.
Just remember, if you really want to burn fat, do not lose focus. Keep carrots or celery with you at all times to fight snack attacks at the office. Stay motivated in any way you can—I do this by reading superficial magazines such as “Shape” and “Glamour.” Go with some of the old tricks; weigh yourself every week to monitor your progress and put a mirror up on the fridge. Celebrate your weight loss victories by rewarding yourself with, say, that expensive garment you have always wanted. Most importantly, be realistic. Do not expect to lose more than a pound or two per week.

Get Flat Belly Tips

Here some tips to help you achieve your goal and if you stick to it, you will find that not only will your tummy get flatter, you will also reduce weight from all parts of your body. Correct eating habit and nutrition is the most important factor in getting a flat stomach. You will need to control your blood sugar levels to lose body fat. One way to do that is to consume five to six meals small meals daily. Please note, I said small meals. For example, you can divide the portion of your three daily meals into 5-6 smaller meals.

Next, cut your carbohydrate consumption to 50 percent or less from your meals. Most people eat way too much carbs and before their body can burn the carbs for energy, the carbs would have been converted to glycogen and fat. You need not go to the extreme by cutting your carbs drastically though. Eat your small meals every 2 to 3 hours. This is because when your stomach empties itself, your body will tend to conserve fat for energy and by eating frequently, you will be controlling your blood sugar level to encourage fat loss and you will start to lose weight gradually. However, if you are still not losing weight, then you are consuming too much calories and so if this happens to you, make your meals even smaller by cutting more carbs.

By the first week, you will probably lose between 4 to 5 pounds (about 2kg) of water weight. Subsequently, you should about 1 to 2 pounds per week. If you are losing more than that, then you are probably losing muscle weight too. However, if you are not losing 1 to 2 pounds per week, then reduce another 100 calories from your meals. Remember to abstain from sugar laden drinks as these drinks are chock full of calories. If you insist on having your ritual of sugar laden coffee, tea or soft drinks everyday, then you can say bye bye to having a flat stomach. You will need to be on this eating program six days a week reserving one day as "cheat day" to reward yourself for keeping up with the program successfully. However, I am not in favor the "cheat" day because people tend to use it as an excuse to gorge themselves and overeat. You will have to decide for yourself whether you want to include a "cheat day" or not. You may also want to include a weight training program because for every pound of muscle you gain on your body, you will burn 30-50 extra calories a day. You will then become a natural calorie burner. Part of your weight training program should include abdominal exercises to tighten up your abs to give you the flat tummy look. Lastly, set aside four to five days a week to perform cardio exercises for about 30-45 minutes. This is done to help you burn up even more calories. Is this flat tummy program easy? Nope, it is not and that is why so few people have flat tummies and tight abs. However, it is definitely achievable if your motivation to have a flat tummy or six pack abs is strong enough. You are the creator of your own destiny or in this case, having a flat belly.