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Eating whole foods - Key to weight loss success

Six-foot one-inch tall Kerry Hoffman used to weigh 343 pounds, have diabetes and frequently indulge in processed, unhealthy foods (1). "I ate anything that tasted good -- wings, pizza, stuffed burgers, tons of sweets and dessert," said Hoffman, whose father passed away from liver disease. Not long after his father's death came the birth of his daughter. These two life events served as his breaking point, urging him to become healthy.

Today, the 32-year-old man has shed 154 pounds, and he currently weighs 189 pounds. He's no stranger to triathlons and cycling, and is used to people coming up to him asking for his weight loss and health advice.

More important than his participation in fitness events is the fact that his health has improved significantly. He recalls visiting his doctor and hearing him announce, "You have officially cured yourself of diabetes." (1) Furthermore, Hoffman was also taken off other medications for cholesterol and blood pressure.

Eating better to achieve weight loss goals

Hoffman explains that, in addition to incorporating fitness into his daily routine, he began eliminating junk food from his diet, which he still avoids today. "I eat mainly whole foods. I stay away from processed stuff as much as possible," he said. "I never ate vegetables or salad before, and now two helpings of salad with homemade dressing is a staple every evening, as well as a fresh veggie." (1)

Losing weight, as most are aware, is beneficial for overall health. Not only can losing excess pounds provide relief for the body's joints and increased energy, but studies show that weight loss achieved at any age also has long-term cardiovascular benefits (2), suggesting that it's possible for people to improve health no matter their age.

Others also prove that fresh fruits and vegetables are key to weight loss

Others like Hoffman have also been successful in the weight loss department, attributing their changes to better fitness and dietary habits.

For example, Justin Willoughby lost over 550 pounds in part due to giving up high-sugar foods and processed meats and, instead, enjoying natural foods and plenty of fruits and vegetables (3).

There's also Luis Melendez, who lost 120 pounds and no longer needs to be on certain medications, because he turned to a raw food diet (4).

Jennifer Lilley is yet another weight loss success story who says her ability to lose, and keep off the 70 pounds she lost, is in large part because of the fact that she includes plenty of fresh fruits, vegetables and superfoods in her diet (5).


 

The Top 7 Healthy Foods You Need To Eat!

When it comes to healthy foods that boost your metabolism, help you lose weight, make you look, feel and perform better, there are none better than the 7 foods I've outlined for you below.

So here we go...

Top Healthy Food #1: Nut Butters

Unless you have a nut allergy, you should eat nut butters several times per week. Nut butters are a good source of healthy fats, fiber, iron and magnesium.

Some of the best nut butters include Almond butter, Macadamia Nut Butter and Dry Roasted, Organic Peanut Butter. Unfortunately, nut butters are high in calories and it's very easy to overeat them as they are so damn tasty, so you have to limit your consumption to 2 to 3 tablespoons per day or else you will start gaining weight.

Top Healthy Food #2: Sweet Potatoes

Ounce for ounce, sweet potatoes will provide you with more nutrients and energy to help you power through your workouts than any other carbohydrate food found in the grocery store.

If you haven't tried Japanese Sweet potatoes yet, you're in for a treat. They are my favorite sweet potato and they are very nutritious and very filling.

Sweet potatoes are high in fiber, Vitamin A, and many other important vitamins and minerals.

Top Healthy Food #3: Greens (Spinach, Kale, Broccoli)

Greens are very alkalizing (energizing to your blood cells) and also help to detoxify your body. If you can't stand eating cups of greens every day, get a juicer and drink your greens.

After just a few days of eating several cups of greens (or juicing them), you will feel more energized, lighter, and your skin will look better and younger.

Greens contain a potent source of plant nutrients called phytophenols, which protect and boost your immune system and fight the development of cancer cells.

Though not officially considered greens, Kiwifruit and green, granny smith apples also contain high amounts phytophenols, so be sure to include them into your diet as well.

Top Health Food #4: Berries

Strawberries, blueberries, raspberries and blackberries contain the lowest amount of calories per serving and more nutrients per ounce than most other fruits combined.

Berries are low in natural sugars and high in dietary fiber. I eat one to two cups of berries 3 to 4 times a week and I have never looked and felt better and healthier in my entire life.

If you could only eat one type of fruit, definitely choose berries every time.

Bonus tip: Choose organic berries over conventional whenever possible.

Berries absorb the most amount of pesticides and insecticides than any other fruit, which means you'll be eating a bunch of potentially harmful toxins along with your berries unless you choose organic.

Top Healthy Food #5: Wild Caught Salmon

If you've read my previous articles, you know that wild caught salmon is one of the best sources of the omega-3 essential fat.

Wild caught salmon is packed with Omega 3 fatty acids which have been proven to increase your HDL good cholesterol and decrease your LDL bad cholesterol. Wild caught salmon is also very high in protein, which you'll need plenty of if you're breaking down your muscles on a regular basis during intense workouts.

Top Healthy Food #6: Unrefined & Virgin Coconut Oil

Unrefined Coconut oil is high in a fat called MCT (medium chain triglycerides) which your body uses up as energy and does not store as body fat (unless you eat far too much coconut oil than your body has a need for at one time)

Coconut oil is also antimicrobial, meaning that it cleans your stomach of bad bacteria.

This can cause bloating and gas in some individuals, but should go away after a few days of eating coconut oil. Use coconut oil when you cook, spread it with nut butters (my favorite way to eat coconut oil) or eat it straight out of the jar if you really enjoy its' taste.

My favorite healthy energizing snack food is a brown rice cake topped with 1 teaspoon of coconut oil, 1-2 tablespoons of almond butter, 10-12 raspberries and sprinkled with cinnamon - absolutely delicious!

Top Healthy Food #7: Himalayan Sea Salt

Unlike regular table salt, Himalayan sea salt is very high in essential minerals that your body needs for proper muscle contractions and to maintain a healthy electrolyte balance. (an electrolyte imbalance can trigger muscle cramps and irregular heart rhythms, which can be a serious health threat.)

Himalayan sea salt has a unique, distinct taste that goes well with meats and fish.

If attaining a healthy weight and optimal health and energy are your goals, you'd be foolish to not include at least 4 of the above top 7 healthy foods into your diet on a daily basis, they really are THAT good for you.

Adi Crnalic is a certified personal trainer, lifetime natural bodybuilder and a fitness, nutrition and fat loss expert and coach. His articles have been featured in several publications including Fitness & Physique Magazine, The Fitness Expert Network and others. Visit his blog for more fat loss, exercise and nutrition articles: http://www.purebodystudios.com/fitness-blog.html

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