Vegetables and energy expenditure

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Vegetables and energy expenditure

Postby Canuck Singh » Mon Sep 22, 2008 4:35 am

Vegetables contain a lot of volume (fiber and water) but they are low in calories. Consequently, the body uses a lot of energy to process vegetables. On the other hand, processed/packaged foods contain a lot of calories that don’t require the body to expend much energy during their digestion. As a consequence, processed foods contain a lot of energy that is easily stored as fat. Most bodybuilders know that they can’t have a lean, mean physique without a calorie-controlled eating approach.

However, most bodybuilders don’t realize that simply by increasing the amount of vegetables they consume will automatically increase fat loss. The best part about vegetables is that when they form a large part of the diet, the need to count calories is reduced. By making sure that a large portion of your calorie intake comes from vegetables is a research-proven strategy that shifts your body into fat-burning mode. No pill or potion burns fat as fast and effectively as a calorie-controlled diet rich in vegetables.

Source: Obesity Research 13;1052-1060, 2005.
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Re: Vegetables and energy expenditure

Postby Canuck Singh » Mon Nov 10, 2008 7:39 pm

Italian researchers led by Silvia Franceschi at the prestigious Centro di Riferimento Oncologico nutrition institute provide documentation of over 4500 cancer sufferers and 5000 cancer-free control subjects from six areas in Italy that habitual consumption of large servings of vegetables offer definite protection against various types of cancer. And raw carrots seem to offer the greatest amount of protection. Published in Epidemiology (19:221-232,1999) the scientists showed that when compared to participants who consumed a half serving of raw carrots each week, those that ate four servings of raw carrots a week were 30% less likely to develop colon, rectal or breast cancer. In this study, participants who consumed the highest amount of raw vegetables-about 12 servings a week had a 26% risk reduction for colon cancer, rectal cancer and breast cancer.

Hey, you know your mom was right, you gotta eat your vegetables!
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Re: Vegetables and energy expenditure

Postby hsingh » Thu Dec 11, 2008 11:49 pm

simply by increasing the amount of vegetables they consume will automatically increase fat loss

I might have to give this a try myself :)
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Re: Vegetables and energy expenditure

Postby Canuck Singh » Sat Apr 04, 2009 11:54 pm

Emerging research reveals you have a good chance of doubling the amount of fruit and veggies you eat.

The six month study divided folks into two groups. People in one group continued their usual diet and did not receive any information on eating well. In another group, people were taught about the best foods to eat.

The group that actually followed the advice of eating markedly improved their health in 3 months and maintained the
change and continued to improve it. One of the main reasons this eating plan is so healthful is because it reduces your sugar intake as well as that of high fructose corn syrup, perhaps the worst possible thing you can put in your mouth. I strongly advise you to read labels very carefully and not put anything with high fructose corn syrup in your mouth.

You'll find that's difficult because the food industry lobby and FDA are very much in cahoots and are trying their hardest to poison you with this ingredient. High fructose etc. can have a very bad effect on your health because it totally aggravates inflammation and thus has a very negative effect on your health and well-being.

Studies have revealed that following the advice I'm about to share and have been writing about can help:

1. Reduce your risk of cancer
2. Prevent diabetes
3. Improve arthritis
4. Help prevent and slow memory loss, including Alzheimer's
5. Protect against heart attacks
6. Extend your life.

And now here is the absolute latest research on eating well for
optimal health and to save your memory:

• 8-10 servings each day of fresh fruit and vegetables, preferably organic
• Use olive oil instead of corn oil, margarine, and sesame oil.
• Make sure that your vegetable intake includes one or more servings a day of dark green veggies such as broccoli, peas, and spinach.
• Do you remember I wrote about the importance of garlic and onions and ginger recently? Use them daily as well and explore using leeks, too.
• Try adding a bit of basil, sage, cilantro, or peppermint to your diet.
• One or more servings a day of red vegetables such as tomatoes, tomato sauce, or salsa. Today I had watermelon juice and tonight I'll have some cooked tomatoes
• One or more servings a day of yellow or orange vegetables, such as carrots, red bell peppers, or pumpkin
• One or more servings of other vegetables such as artichokes, cucumbers, or snap peas.
• One or more servings a day of vitamin C fruits, such as oranges, mangoes, and strawberries.
• One serving a day of other fruit, such as apples, bananas, and grapes.

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Re: Vegetables and energy expenditure

Postby Canuck Singh » Thu May 14, 2009 7:35 pm

To create and maintain optimal health requires a spectrum of nutrients from a variety of nutritional sources.

Others look for one fix-all nutrient, pill, or supplement to solve their nutritional problems. Don’t be one of these people. Instead, educate yourself, become a student of good nutrition – much better results from training and supplementation will be your reward.

Building a premium body involves prudent nutritional supplementation. However, as cutting edge as supplements have become, they pale in comparison to the nutrition of whole-foods. All the research suggests, the better the quality of your whole-foods, the greater the effects you will obtain from your supplements.

One super category that can make a world of difference to your physique are unprocessed, plant foods. The term “plant food” encompasses all things that grow from the ground. That means fruits, vegetables, grains and legumes. The less processed (packaged) the food is, the better it is, the more ‘in sync’ it is with our biology.

Nutritional science is only just starting to uncover an array of powerful, yet little-known compounds contained in unprocessed plant foods. These compounds, called phytochemicals, occur naturally and they play an intricate role in energy production, fat metabolism and reduction of oxidative stress that damages cells and promotes ageing.

The dumb strategy of senselessly cutting calories actually kills the metabolic environment required to achieve physique goals, and any fat loss is temporary. On the other hand, a high intake of plant foods every meal basically, “tricks” the metabolism into staying elevated and promotes the permanent loss of unwanted body fat. This is called working with your metabolism, not against it. For best results, before you go cutting calories, start making better food choices.

Dining by Color

When in doubt about selection, go for colour. The brighter and richer the colour, the more nutritious the plant food is. For example, vegetables with the highest nutritional value are vivid in colour; dark green spinach, rich red tomatoes and bright yellow/ orange squash, pumpkin and sweet potato.

Additionally, the cruciferous vegetables such as broccoli and cauliflower contain phytochemicals that protect our DNA against damage that can develop into poor health and disease. Before each meal, look at your plate and determine how colourful it is.

Red Group: Fruits and vegetables from the red group contain the phytonutrient lycopene. Eating a variety from the red group helps strengthen heart and lung tissue and prevent disease in these organs.
Sources include, all type of tomatoes, peppers, pink grapefruit, watermelon.

Red/Purple Group: The red/purple group contains anthocyanins, which protect against arteriosclerosis (plague build up on artery walls) and heart disease. They also enhance cognitive processes and memory capacity as well as provide a protective effect on brain cells against oxidative stress.
Sources include berries, pomegranates, blueberries, prunes, cherries, red cabbage, plums, red grapes, red apples.

Orange Group: The orange group, provides alpha and beta carotene that are converted into vitamin A or retinol (the active form of vitamin A) in the body. These substances protect against cancer and maintain eye health.
Sources include apricots, carrots, acorn, mangoes, butternut squash, pumpkin, sweet potatoes, cantaloupe and yams

Orange/Yellow Group: The orange/yellow group provides us with beta cryptothanxin, which optimizes cardio vascular health.
Sources include clementine, pineapple, mandarin ,oranges, nectarines, Papaya, tangerines, peaches, tangelos.

Yellow/Green Group: The yellow/green group contains lutein and zeaxanthin, which concentrate in the eye. These phytonutrients may help prevent age-related macular degeneration. As their concentration falls, so does quality of vision.
Sources include collard greens, Kiwi fruit, green & yellow peppers, spinach, green beans, turnips, kale, yellow corn.

Green Group: The green group is rich in indoles, sulforaphane, and isothiocyanate, which speed the action of enzymes that break down toxins and carcinogens.
Sources inclued broccoli, brussels sprouts, broccoli sprouts, cabbage, bok choy, kale.

White/Green Group: Plants in this group contain allicin, a free radical scavenger that appears to work effectively at reducing execise-induced oxidative stress which promotes better recovery after workouts.
Sources include asparagus, mushrooms, celery, onions, chives, pears, garlic, scallions and leeks.

The benefits are subtle but significant

These low-energy carb sources all promote steady blood sugar and insulin levels. This means no energy slump during the day, more efficient metabolism of fat and effective nutrient transport into hungry muscles. Incorporating more plant foods into your eating plan add up to one thing; a stronger, leaner, healthier body.

References: Am J Clin Nutr. 2009, Nutr Rev. 2008., Br J Nutr. 2008., Eur J Nutr. 2008.
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Re: Vegetables and energy expenditure

Postby Melvin » Thu Dec 20, 2012 10:24 am

Hi everyone,
Avoid junk food and eat fresh fruits and vegetables because vegetables and fruits have many vitamins and they are good for our health.Vegetables maintain our blood pressure and strong the bones.
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Re: Vegetables and energy expenditure

Postby victoria78888 » Fri Sep 12, 2014 12:37 pm

Thank you so much for giving me this kind of information .I really like your way of expressing the opinion and sharing the information.

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