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Exercise is an important part of maintaining a healthy lifestyle. It not only helps us to look good, but it also helps us to feel good, including managing chronic pain, maintaining better balance, and improving sleep. When exercising, it's also important to consume the right drinks and eat the right foods before and after to ensure we are getting the proper benefits from the workout.
However, we may not always know exactly what to eat or drink to maintain a good exercise/diet balance. Or, we may question why we're not losing weight like we're supposed to, even if it seems like we're doing the correct routine.
Thankfully, there's a food combination that helps solve that mystery. We asked members of our medical expert board, Laura Burak MS, RD, Founder of GetNaked® Nutrition and Author of Slimdown with Smoothies, and Lisa Young, PhD, RDN, author of Finally Full, Finally Slim & The Portion Teller Plan, what they believe to be the best foods to help someone burn more fat during their exercise. Both agreed that the best foods to eat for exercise to burn more fat include a combination of carbohydrates and protein.
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"Although there are no specific foods that 'burn more fat,' foods considered mostly protein like eggs, poultry, and fish have a higher thermic effect once consumed, which basically means it takes your body more energy to digest these proteins than it does simple carbohydrates like fruit," says Burak.
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This means that your metabolism may get a slight boost with more calories burned when you include protein with each meal, especially after a tough workout that involves weight resistance exercises.
However, although protein is a key component to burning more fat for exercise, it's important to combine it with a carbohydrate.
"Include a carbohydrate-rich food to give you energy, along with some protein to help sustain you and keep your blood sugar steady," says Young.
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© Provided by Eat This, Not That! Eggs and Toast
"I would recommend including a good source of protein to repair and build muscle tissue," says Burak. "Ideally, meals and snacks that pair quality carbs (think fruit or grainy bread and crackers) with protein (think eggs, yogurt, turkey, nuts) will keep your blood sugar more stable, increase your meal satisfaction and provide a more well-rounded amount of nutrients for recovery."
Need some ideas on what a good combination of protein and carbohydrates looks like? Here are some matches made in heaven that will give you inspiration for your next meal or snack. After, if you want to learn more about healthy workout habits, take a look at Popular Foods Proven To Destroy Your Workout, According to Experts.
Read the original article on Eat This, Not That!
© Provided by Eat This, Not That! apples and peanut butter
Take fresh fruit such as pears, bananas, or apples and top it with a tablespoon of nut butter of your choosing (or use the nut butter as a dip). Peanut butter contains one of the highest amounts of protein, but you can also enjoy your fruit with almond butter, cashew butter, or any other nut butter with protein that you prefer.
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Gallery: The 5 Best Snacks to Buy to Shrink Abdominal Fat (Eat This, Not That!)
The 5 Best Snacks to Buy to Shrink Abdominal Fat
A proper snack offers both balanced nutrition and a little satisfaction until your next meal. The snacks you choose when you are trying to slim down might look a little different than when you're in "maintenance mode" though.
When you want to lose body fat, the goal should not necessarily be to eat as little as possible though. Skipping a snack altogether is probably not in your best interest. Usually, skipping snacks results in feeling even hungrier later and potentially leads to overeating at night.
Choose a filling snack that gives you a good bang-for-your-buck in terms of calories and satisfaction. Remember, eating something now can pay off in decreased hunger and lower cravings later.
Hummus is made with a combination of chickpeas and tahini—or sesame seed paste—for a heart-healthy combination of healthy fats and fiber. This combo will boost your energy levels for the rest of the day.
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Pair with some cut-up veggies, whole grain crackers, or try the new chocolate hummus flavors with some fruit!
Somewhere along the line, popcorn got a bad rep, and we don't know why! This snack delivers a serving of whole grains and packs a high fiber punch that will keep you full for a while.
Choose air-popped popcorn instead of the butter-laden options, and you have a low-calorie, high-volume snack option. If you need a bit more fuel, consider pairing with a handful of nuts, string cheese, or yogurt.
3. Greek yogurt
Greek yogurt is a snack superstar; it's packed with protein and super easy to pack on the go.
Choose brands with few added sugars and emphasize protein to feel full longer. Pair yogurts with a high fiber carb for a larger snack if you need it. Berries, whole wheat crackers, and popcorn all work well!
Strawberries, blueberries, raspberries, blackberries…you name it! All berries are packed with fiber, quick energy, and vitamins and minerals.
One cup of raspberries delivers a whopping 8 grams of fiber—that's a third of the recommended daily fiber goal for women!
Pair your berries with nuts, cheese, or yogurt for a protein source that balances the natural carbs in the fruit.
For more weight loss tips, check out these Best Weight Loss Snacks in 2022.
© Provided by Eat This, Not That! Yogurt and Mixed Berries
Yogurt is a rich source of protein. If you want to pick one with high protein and low sugar, Greek yogurt is a great option. Then you can top or mix in fresh berries of your choosing, such as blueberries or strawberries as the carbohydrates that contain natural sugars.
For inspiration, check out our recipe for A Dessert-Worthy Fruit and Granola Yogurt Parfait.
© Provided by Eat This, Not That! Guy makes smoothie for workout
The fun part about making smoothies is that there are many combinations that you can create, meaning you'll never get bored. Young suggests combining kiwifruit and blueberries with either low-fat milk or plant-based milk and ice. In order to get the balance of protein, add some peanut butter powder and then blend it all together.
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For another option, get our recipe for An Easy, Raspberry-Peach Swirled Smoothie.
© Provided by Eat This, Not That! whole grain crackers and hummus
Whole-grain foods can lead you to a lower average increase in waist size due to their high amounts of soluble fiber—a fiber that dissolves in water and other bodily fluids. This is because the soluble fiber could have a beneficial effect on post-meal blood sugar spikes. Antioxidants and minerals, such as magnesium and potassium, also remain in these foods when the grain is left whole. Therefore, whole-grain crackers are the perfect carb to snack on. Combine it with hummus, a great aid for weight loss, and you've got yourself the perfect combination.
Check out our recipe for Nutrient-Packed Avocado Hummus.
© Provided by Eat This, Not That! cottage cheese on watermelon
Cottage cheese may not be a fan favorite usually, but it's packed with protein, making for a great, filling snack on its own. The watermelon helps to balance the cottage cheese by adding a sweet taste with a smooth consistency. It's light, refreshing, and will make sure you're ready to go for your workout!
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