Australian_Mens_Fitness_April_2017

25 Ditch cereal,

eat eggs

34

DITCH

Peanuts

SWITCH

Brazil nuts

They’repackedwith

magnesium and

selenium, which aid

the metabolising of fat.

Haveahandfulwith

a piece of fruit for a

mid-morning snack.

35

DITCH

Soft drinks

SWITCH

Lime and soda

Even “diet” drinks

triggeraninsulin

response.Limewillkeep

yourbloodsugarin

check,whilefizzywater

has a mild alkalising

e f f e c t o n y o u r b o d y.■

33

DITCH

Oranges

SWITCH

Kiwi fruit

They’relighteron

fructose,butjustas

packedwithvitaminC

-500mgadaywillhelp

you burn fat during

workouts.

31

DITCH

Biscuits

SWITCH

Granny Smiths

Allapplescontain

pectin, which regulates

blood sugar so you’re

less hungry. There’s

also evidence that

GrannySmiths

specificallyimprove

obesity-regulating

gut bacteria.

32

DITCH

Milk chocolate

SWITCH

Dark chocolate

Lowinsugar,highin

fibreandantioxidants,

it’s also less moreish

thanyourDairyMilk,

thankstotheintense

taste. Cocoa solids at

85%ormoreisthe

golden rule: if it’s too

bitter,adashofsalt

takes the edge off.

30

DITCH

Salad dressing

SWITCH

Apple cider

vinegar

It’sultra-lowincalories

by comparison, but also

aids satiety and helps

keepbloodsugarunder

control. Mix it with

extra virgin olive oil,

salt, pepper and an

optional dash of honey

for an easy vinaigrette.

The perfect man-food in a shell, eggs contain all

the essential amino acids your body needs to

build muscle, plus they’re high in choline, which

iscrucialforbrainfunction—agreatwaytoget

the old grey matter firing for that 9am meeting.

Eggs also score high on the Satiety Index (19), a

system that measures different foods’ ability to

satisfy hunger. Studies have found that people who

eat eggs for breakfast tend to eat less throughout

the rest of the day, which can help with weight loss.

Fatlossswaps

Clean out the cupboards — make these simple changes and you’ll switch fat loss to autopilot.

CHUCK THESE IN YOUR SMOOTHIE

29 LEMON JUICE

It helps stabilise blood-glucose

levels, killing cravings, and it’s

also a good source of vitamin C.

How much? 1tbsp

27 BANANA

Go underripe if you can — the

resistant starch has a positive

effect on body fat levels by helping

to metabolise fats after eating.

How much? Half a banana

SUPPS FOR WEIGHT LOSS #3

26 VITAMIN D

IN A UNIVERSITY OF MINNESOTA STUDY, SUBJECTS WITH ADEQUATE D LEVELS LOST WEIGHT FASTER THAN PEOPLE

WHO WERE DEFICIENT, EVEN EATING THE SAME CALORIES. THE RESEARCHERS THEORISED THAT IT RELEASES HUNGER-

REGULATION HORMONE LEPTIN. IF YOU’RE NOT GETTING ENOUGH, SUPPLEMENT WITH A SPRAY.

76 MEN’S FITNESS APRIL 2017

28 CHIA SEEDS

They add fibre to kick-start your

digestive system in the morning.

And they’re the best plant

source of omega 3s.

How much? 1tsp