5 Best Carbs for a Flat Belly 110KTFT

8/20/2019 5 Best Carbs for a Flat Belly 110KTFT

1/26


2/262

Joel Marion, CISSNwith Tim Skwiat, Pn1


3/263

A SAD STORYThe acronym representing the Standard American Diet (SAD) is quite tting, as it is

indeed sad how typical Americans (and individuals in the vast majority of developed

nations) eat today. According to the USDA, over 63% of the calories consumed by the

average American come from processed foods, including added sugars, rened grains,

and added fats and oils. (1)

This estimate is likely on the low side, as upwards of half of the calories considered

to be plant-based foods (e.g., fruits, vegetables, legumes, nuts & seeds, true wholegrains) are processed as well. For instance, almonds in candy bars, apples in apple pie,

spinach in frozen entrees, etc., count in this category, although these are clearly a far

cry from whole, unprocessed options.

Here are some more sad facts about the Standard American Diet:

• Folks in America and other developed nations are consuming upwards of 150

pounds of sugar per year.(2)

• Consumption of soda, fruit juice, and other

sweetened beverages has increased over

135% over the last several decades. (3, 4)

• As mentioned above, processed foods

make up approximately 70% of what most

folks eat. (5)

• Although estimates vary, calorie intake

has increased upwards of 400 caloriesper day over the last several decades.

(6) Based on the information above, it’s

unlikely that this increase in caloric intake

is the result of eating more vegetables,

fruits, and lean meats; more likely, it can

be explained by consumption of processed


4/264

foods and sugar-sweetened beverages.

• Folks have heeded the advice to substitute vegetable oils rich in polyunsaturated

fats for animal fats, which are typically higher in saturated fats (e.g.,

substituting margarine for butter). Unfortunately, this “cornerstone” of worldwide

dietary guidelines has turned out to be heavily misguided, as research nowdemonstrates that substituting vegetable oils rich in omega-6 fatty acids for

saturated fats has resulted in “increased rates of coronary heart disease,

cardiovascular disease, and death from all causes.” (7)

POINTINGTHE FINGER

Perhaps some good news to come out of all of this is that dietary fat is no longer

considered to be the “bad guy.” As a matter of fact, researchers have posited that

dietary fat is not a determinant of body fat. (8)

Harvard researcher Walter Willett and his colleagues have found that, despite a

substantial decline in the percentage of calories from fat during the last 30 years, there’s

a been a corresponding “massive increase” in the prevalence of obesity. Further, Willett

says, “Diets high in fat do not appear to be the primary cause of the high prevalence of

excess body fat in our society, and reductions in fat will not be a solution.”

Even more, saturated fat is no longer the scapegoat for increasing rates of obesity and

chronic disease, as the tables are nally turning in the appropriate direction. Dr. Frank

Hu, Professor of Nutrition and Epidemiology at Harvard, set out to answer the question:“Are rened carbohydrates worse than saturated fat?” (9)

Dr. Hu’s research led him to conclude that “rened carbohydrates are likely to cause

even greater metabolic damage than saturated fat,” and “the time has come to shift the

focus of the diet-heart paradigm away from restricted fat intake and toward reduced

consumption of rened carbohydrates.”


5/265

Along those lines, in a 2004 epidemiological study, researchers analyzed nearly 90 years

worth of data, and they found, “Increasing intakes of rened carbohydrate concomitant

with decreasing intakes of ber paralleled the upward trend in the prevalence of type 2

diabetes observed in the United States during the 20th century.” (10)

The #1 Worst Carb Ever (don’t eat this)

At the link below, we’re going to let the cat out of the bag on what is undoubtedly

the #1 WORST carb EVER, and how the money-hungry food industry is conspiring

to sneak this nightmare carb into just about everything.

In the end, this extremely common carb wreaks havoc on your fat-storinghormones in a MAJOR way, and has even been shown to hamper memory, slow

brain activity, and increase your risk of Alzheimer’s.

==> The #1 Worst Carb EVER (don’t eat this)

It’s becoming increasingly apparent that consumption of rened carbohydrates (e.g.,

processed ours and the “foods” that are made with them like breads, breakfast cereals,bagels, noodles and pasta, baked goods, crackers, etc.; rened sugars like table sugar

and high fructose corn syrup)

is closely related to obesity and

various forms of chronic illness,

including cardiovascular disease

and diabetes. In fact, numerous

studies have linked consumption

of these high-glycemiccarbohydrates to obesity. (11, 12)

http://fixyourbloodsugar.com/?SID=5BC_rpthttp://fixyourbloodsugar.com/?SID=5BC_rpt


6/266

CRITICAL

VARIABLESWith all that in mind, it’s easy to see how there’s a shift in thought process to suggest

that all carbohydrates are “bad” and that a low-carb diet is the only way to achieve your

health, body composition, and performance goals. While low-carb diets may be effective

for some folks and/or for certain periods of time, the research does not support that

long-term low-carb dieting is more effective than other diets.

In fact, in a paper titled “A Call for an End to the Diet Debates,” scientists scoured

the research analyzing numerous randomized trials comparing various diets (e.g.,

low-carbohydrate, low-fat, Mediterranean). (13) They found that differences in weight

loss and metabolic risk factors are small (i.e., a difference of less than 2 pounds) and

inconsistent. What did the researchers nd to be most important? Adherence.

Specically, the authors stated, “The only consistent nding among the trials is that

adherence—the degree to which participants continued in the program or met programgoals for diet and physical activity—was most strongly associated with weight loss and

improvement in disease-related outcomes.”

The fact of the matter is that it’s not fair to lump all carbohydrate-dense foods into a

single category. In addition to being packed with heavily-rened carbohydrates that

rapidly spike blood sugar and insulin, processed foods have been stripped of benecial

micronutrients (e.g., vitamins and minerals), phytonutrients, and ber.

Simply put, ber is a nutrition all-star, as it promotes satiety, a healthy digestive

tract, regularity, cardiovascular health, and many other health and body composition

outcomes. In fact, researchers have linked low ber intakes to increased risk for

diabetes and obesity. (14, 15) What’s more, scientists continuously demonstrate that diets

higher in ber help with weight loss and weight management. (16)


7/267

Do you POOP enough?

Please excuse the somewhat personal nature of this excerpt, but the information

we are about to share below is extremely important for both you and your digestive

health.

You may not think that you’re constipated, but in reality, it is VERY likely that you

ARE.

You see, constipation is not simply “not being able to go”, or only eliminating once

a week...that’s severe constipation. The truth is, a healthy digestive system should

be eliminating after every meal.

Are you moving your bowels several times a day, once for every meal you eat? If

not, you are suffering from constipation, which will cause a build up of toxins and

undigested, rotten, putrid food in your digestive system.

This can make it much harder for you to lose fat while also wreaking havoc on your

digestive system and overall health...really bad stuff. Just imagine all that rotted,

disgusting food sitting there in your digestive system...yuck!

Fortunately, this can be corrected rather quickly, with a few simple steps:

==> 4 tips for healthy digestion and regular bowel movements

Generally speaking, most people will do best with some carbs, with appropriate

adjustments made for activity level and body type. A small percentage of the population

will do well with a lot of carbs. Likewise, an equally small percentage will thrive with very

few carbs. If the image of a bell curve and standard deviations are coming to mind, then

you’re on the right track.

Overall, carbohydrate intake should be proportionate to one’s activity levels, whereas

protein and fat intake may remain pretty constant relative to one’s body weight or lean

http://toxicbellybugfix.com/?SID=5BC_rpthttp://toxicbellybugfix.com/?SID=5BC_rpt


8/268

body mass. At higher activity levels, more carbohydrates may be necessary, particularly

for those individuals who have an ectomorphic frame. For sedentary folks, especially

those who are trying to lose fat and/or have more endomorphic body types, fewer

carbohydrates may be needed.

While there are plenty of “bad” options out there, as processed carbohydrates are

seemingly ubiquitous, it should be increasingly clear that not all carbohydrates are

created equally. You don’t have to completely eliminate carbs from your diet to achieve

your health, body composition, and performance goals, especially when you choose the

best sources. With that in mind, here are ve of our top carbs for a at belly, which will

leave you full and satised while supporting your body transformation goals.

Berries and CherriesBerries like blackberries, blueberries,

raspberries, and strawberries are nutrient-

dense, and they are high in both water and

ber, which can help keep you full. What’s

more, they’re naturally sweet, which will help

satisfy your sweet tooth, and they are low

glycemic, which will help you manage your

blood sugar and insulin levels.

The health benets of berries, with their dark pigments indicative of their rich polyphenol

content, have been demonstrated in various nutrition studies. Research suggests that

these nutritional powerhouses may have cardioprotective effects as well as benets

ranging from aging to metabolic syndrome.

Researchers from Texas Women’s University recently demonstrated that the

polyphenols in blueberries may play a signicant role in ghting obesity. Specically, theresearchers found that these compounds inhibited the formation of fat cells. (17)

What’s more, researchers from New Zealand found that consumption of blueberries

may also accelerate muscle recovery when combined with intense exercise. Specically,

subjects who consumed a blueberry smoothie before and after exercise experienced

reduced muscle soreness and accelerated recovery of strength, which all adds up to


9/269

more frequent and more intense training sessions and improved performance. (18)

Anthocyanins, the colorful antioxidant pigments that give berries their red, blue, and

purple hues, are well-known for their wide-ranging health effects, including their abilities

to help manage blood sugar and improve insulin signaling. Specically, cyanidin3-glucoside (C3G), which is a member of the anthocyanin family, has been shown to

attenuate insulin resistance and ameliorate high blood sugar, both of which have major

implications for combatting obesity and enhancing fat loss. (19, 20)

What’s more, anthocyanins have been shown to have a unique effect on fat cells

(i.e., adipocytes), which has led authors to state that they may play an intricate role in

the prevention of metabolic syndrome. As a matter of fact, researchers investigating

the effects of anthocyanins on adipocyte function concluded, “Anthocyanins have asignicant potency of antiobesity and ameliorate adipocyte function” and they also have

“important implications for preventing metabolic syndrome.” (21)

From a fat loss and weight management standpoint, that sounds berry good to us!

Eat this TWICE daily for accelerated fat loss

At the link below, we’re going to show you the #1 fat-burning meal of ALL-TIME,

and how by eating this simple meal twice daily, you can shed fat faster AND easier

than ever before.

Even better, you can prepare this simple fat-melting meal in less than 60 seconds.

No, it’s not too good to be true.

==> The #1 Fat-Burning Meal (Eat this 2xs a day)

http://onedayfatloss.com/?SID=5BC_rpthttp://onedayfatloss.com/?SID=5BC_rpt


10/2610

Mixed Beans

Beans are an excellent plant-based source

of protein, and depending on the type, they

provide upwards of 12 grams of ber per

1-cup serving. Dietary ber and protein aretwo nutrients that researchers have found

to be positively associated with satiety, or

feelings of fullness. (22)

Not surprisingly, researchers found that, when human subjects supplemented their

regular diet with garbanzo beans daily, they reported signicant improvements in

satiety, appetite, meal satisfaction, and bowel function. Participants were also found

to decrease consumption of snack foods and overall calorie intake.(23)

Additionally,researchers from Purdue University found that subjects who added beans to a reduced-

calorie diet lost over three times as much weight as the control group, which consumed

the same number of calories, over the course of 6 weeks. (24)

What’s more, an increase in the hormone cholecystokinin (CCK), secreted in the gut

in response to protein and fat intake that helps to slow gastric emptying and increase

satiety, has been reported following bean consumption. (25) Thus, in addition to their high

protein and ber content, beans may positively inuence appetite by stimulating satietycenters in the brain.

Legumes, including certain beans and lentils, are also a good source of resistant starch,

which is a special type of carbohydrate that is not digested by the human body. (26)

Resistant starch is not technically classied as a ber, although many researchers now

believe that it should be.

Multiple studies have shown that naturally-occurring resistant starch intake increasessatiety and reduces food intake both acutely and in the long-term. (27, 28) Research

has also shown that consumption of resistant starch increases fat oxidation (i.e., fat

burning). (29) Resistant starch has also been shown to decrease fat storage in adipocytes

(i.e., fat cells) and improve insulin sensitivity. (30)

Furthermore, researchers speculate that resistant starch may also increase the thermic


11/2611

effect of feeding, which means that it boosts the metabolism, as well as promote weight

loss and preserve fat free mass. (31)

If the weight management benets aren’t enough, regular consumption of beans

appears to also possess signicant cardioprotective benets. Specically, researchersfound that eating just one serving daily of pulses, which include beans, lentils, and peas,

can signicantly reduce “bad” (i.e., LDL) cholesterol and the risk of heart disease. (32)

Scientists from throughout Canada and the US reviewed 26 randomized controlled

trials that included 1037 people. Despite variation between studies, the researchers

found a 5% reduction in low-density lipoprotein (LDL) cholesterol in people who ate one

serving (i.e., ¾ cup) of pulses per day. Men had greater reduction in LDL cholesterol

than women, perhaps because their diets are poorer, cholesterol levels are higher, andbenet more markedly from a healthier diet.

30 second daily “trick” FLATTENS your belly

How would you like to atten your belly in just 30 seconds a day?

Well, you CAN.

In fact, it’s almost ironic... this 30 sec trick is by far one of the most effective fat

loss strategies our clients have EVER tried, and it’s also the easiest to implement.

Literally, just 30 seconds a day:

==> 30 second daily trick FLATTENS your belly

Overall, the research is quite clear that adding 3 – 5 cups (per week) of beans to your

diet may have some signicant benecial effects on your body composition as well as

your cardiovascular health. There are many options from which to choose, including

black beans, dried peas, garbanzo beans, kidney beans, lentils, lima beans, navy

beans, pinto beans, and more.

http://thefatburninghormone.com/?SID=5BC_rpthttp://thefatburninghormone.com/?SID=5BC_rpt


12/2612

Quinoa

While this “ancient grain” has the taste, texture, and

mouth feel of a grain, quinoa is a gluten-free seed, which

contains double the protein of brown rice along with

greater ber content and a lower glycemic load.

Not only that, quinoa is the ONLY grain-like food to

contain the full spectrum of amino acids, making it a

“complete” protein. Quinoa has a unique, nutty taste

and chewy texture. It is also high in several antioxidants

in the vitamin E family, and it is a good source of the

essential nutrients manganese, phosphorus, copper,

magnesium, folate, and zinc.

A single ¾ cup serving of quinoa packs over 8 grams of complete protein and 5 grams

of ber. This Andean “super food” is such a nutrient-rich superstar, in fact, that the Food

and Agricultural Organization of the United Nations (FAO) ofcially declared that the

year 2013 be recognized as “The International Year of Quinoa.” (33)

In addition to being a good source of essential nutrients, quinoa is also rich in a class

of phytonutrients called saponins. In a recent study that appeared in the Journal ofFood Science, researchers investigated the anti-inammatory potential of saponins

derived from quinoa, and the scientists found that the saponins suppressed both the

production and release of inammatory chemicals called cytokines. As a matter of fact,

the researchers were so impressed that they concluded, “Quinoa saponins may be used

as functional food components for prevention and treatment of inammation.” (34)

Quinoa is also plentiful in antioxidants, including quercetin and kaempferol. In fact, the

concentration of these two avonoids in quinoa can sometimes be greater than theirconcentration of high-avonoid berries like cranberries.

Quercetin is a particularly interesting antioxidant as it not only scavenges free radicals

but may also help regulate blood sugar. In fact, quercetin has been shown to inhibit

enzymes like alpha-amylase and alpha-glucosidase, which are responsible for breaking

down carbohydrates into absorbable sugars. In essence, quercetin is a natural “carb


13/2613

blocker,” and it has been shown to effectively suppress blood sugar after a meal. (35)

Never eat this type of sh (EVER)

While we’ve been led to believe that sh is one of the healthiest food choices

around, what you probably didn’t know is that there are 4 specic types of sh -- all

very common -- that you should literally NEVER eat due to incredibly high levels of

contamination that can and WILL hammer the delicate cells of your body with toxic

inammation...

In the end, this toxic inammation build up contributes to achy joints, premature

aging of the skin (and less visible organs like the heart, kidneys, and liver),difculty shedding excess weight, cognitive decline, forgetfulness, feeling blue and

moody, and so much more...

Whatever you do, AVOID these 4 types of sh like the plague:

==> NEVER eat this type of sh (EVER)

Watch out!

Although quinoa is just recently gaining mainstream attention, its notoriety is not new,

as its nutritional value was recognized as far back as the 1950s. In a 1955 article titled

“Edible Seed Products of the Andes Mountains,” researchers including Dr. Philip White

made the following pronouncement about quinoa: “While no single food can supply all

the essential life-sustaining nutrients, quinoa comes as close as any other in the plant or

animal kingdom.” (36)

Quinoa comes in several varieties, including “oatmeal-like” akes and it’s whole grain

rice-like form. Enjoy it as an oatmeal substitute for breakfast, in salads or casseroles, or

as a wholesome whole-grain, high-protein side item to any lunch or dinner meal.

http://inflammationsolution.com/?SID=5BC_rpthttp://inflammationsolution.com/?SID=5BC_rpt


14/2614

Sprouted Grain Bread

Many people know that processed ours and the foods made from them (e.g., bread,

bagels, tortillas, noodles and pastas, baked goods, etc.) are not the best options for

optimal health and body composition. These high glycemic, fast-digesting, processed

carbohydrates result in elevations in blood sugar and insulin concentrations, bloodtriglyceride levels, and LDL (i.e., “bad”) cholesterol.

Furthermore, high glycemic, rened carbohydrates, like those found in these foods,

are typically void of ber, and researchers have linked low ber intakes to increased

risk for diabetes and obesity. (37, 38, 39, 40) What’s more, it’s no secret that high glycemic

carbohydrates like these are some of the most fattening ingredients around and closely

linked to obesity. (41)

While most understand that this is true for “white” foods, the average whole wheat bread

has a similar glycemic index as white bread. Thus, opting for “whole wheat” versions of

these foods are still a far cry from the whole, intact grains themselves, and they appear

to be a marginal improvement at best.

Sprouted grains, on the other hand, are distinctly different from their traditionally

harvested counterparts, and they have many favorable advantages over conventional

grains like wheat. What’s more, sprouted grain breads are completely our-free.


15/2615

Do THIS before eating carbs (every time)

At the link below, we’re going to show you our #1 carb-ghting trick that you

can use each and every time you eat carbs. This simple carb-ghting “ritual” is

clinically proven to:

*Lower your blood sugar

*Increase insulin sensitivity

*Decrease fat storage

*Increase fat burning

Even better, you can perform it in just a few seconds...and it WORKS like

gangbusters.

==> Do THIS before eating carbs (every time)

That’s right, you’ll actually be consuming the whole grain. Sprouted grain breads—like

those from the folks at Food for Life®—are truly made with whole grains, unlike the vast

majority of store-bought breads, which are made from wheat our. The pulverization of

a grain into our essentially creates a heavily processed carbohydrate, which rapidly

enters the blood stream. As mentioned above, fast-digesting carbohydrates result in

rapid elevations in blood sugar and insulin levels, which is not an ideal combination for

folks looking to lose body fat.

According to the Food for Life® website (42), here are some of the benets of sprouted

grains:

• Increased digestibility. This should not be confused with increased blood sugar

or glycemic response, as it simply means that sprouting makes the digestion

process easier on your body resulting in less inammation, gas, bloating, etc.

• Increased absorption of minerals. Sprouting grains increases the activity of

phytase in plants. This is important because phytase is a naturally-occurring

enzyme in plants that breaks down phytic acid, which is known as an “anti-

http://fixyourbloodsugar.com/?SID=5BC_rpthttp://fixyourbloodsugar.com/?SID=5BC_rpt


16/2616

nutrient” because of its ability to inhibit the absorption of key minerals (e.g., iron,

calcium, magnesium, copper, and zinc) in humans. Conventional whole wheat,

on the other hand, is rife with phytic acid, which can bind these minerals and

prevent you from absorbing them. (43)

• Increased antioxidants.• Increased vitamin C.

• Increased B vitamins (e.g., B2, B5, and B6).

• Great source of ber. Because these sprouted grains are not ground down into

a ne our, the whole grain remains intact, including the brous bran component.

A single slice of sprouted grain bread contains 50% and 200% more ber than its

whole wheat and white counterparts, respectively.

• Source of complete protein. Generally speaking, grains are not a complete source

of protein. However, sprouted grains overcome this limitation, as they provide the fullspectrum of essential amino acids that your body needs, and the proteins are rated

nearly as efcient as those from animal sources like milk and eggs.

Of course, any conversation involving wheat-based products ultimately leads to the

discussion of gluten, a protein inherent to wheat that may cause sensitivities, digestive

discomfort, fatigue, depression, headaches, eczema, and you guessed it, difculty with

weight management. (44)

Along these lines, sprouted grain breads use a variety of gluten-free grains, and as a

result, including signicantly fewer gluten-containing grains (e.g., sprouted wheat and

barley). What’s more, the sprouting process, which is similar to fermentation, has been

found to substantially reduce gluten proteins. (45) While perhaps not completely gluten-

free, sprouted grain breads are signicantly lower in their gluten content.

Thus, you don’t give up the bread to achieve your body transformation goals, just

choose the right kind. Food for Life® has an entire line of food products—includingbreads, cereals, wraps, and more—that have been certied as Low Glycemic by The

Glycemic Research Institute.


17/2617

2 minute “cleanse” kills toxicparasites LIVING in your belly

Due to exposure to an array of common foods, beverages, and over-the-counter

medicines, 9 out of 10 people’s guts have been infested with toxic, parasitic

bacteria that is DESTROYING their health and making it virtually impossible for

them to drop fat from their biggest problem areas...and that very likely means you.

Fortunately, there’s a quick 2 minute “cleanse” that you can perform today, almost

without thinking, to correct this dangerous imbalance. Just follow the simple steps

given at this link:

==> 2 minute “cleanse” kills toxic parasites LIVING in your belly

In addition to sprouted grains, other minimally-processed, intact whole grains are also

good carbohydrate choices, including whole or steel-cut oats; wild, brown, or red rice;

amaranth; buckwheat groats; kamut or spelt grains; maize; millet; and barley.

Vegetables

Yes, your mother and grandmother were always right, and it should be no surprise to

see vegetables make the list of the best carbohydrate foods. Packed with vitamins,

minerals, phytonutrients, and ber, it’s no secret that a diet plentiful in vegetables

confers many health benets. According the United States Department of Agriculture (46),

eating a diet rich in vegetables may:

• Reduce the risk of heart disease, including heart attack and stroke;

• Protect against certain types of cancers;

• Reduce the risk of obesity and type 2 diabetes;

• Lower blood pressure; and

• Help decrease bone loss.

While consuming a diet high in vegetables is associated with lower risks for numerous

chronic diseases, the impact of eating vegetables on weight management has not been

http://toxicbellybugfix.com/?SID=5BC_rpthttp://toxicbellybugfix.com/?SID=5BC_rpt


18/2618

as widely researched. However, recent studies indicate that higher consumptions of

vegetables during weight loss efforts are correlated to more weight and fat lost. (47)

What’s more, scientists have found that reduced-calorie diets including ve servings

of vegetables per day can lead to sustained weight loss, with associated reductions incardiovascular disease risk factors. Further, consuming a higher proportion of calories

as vegetables may support greater weight loss. (48)

According to the National Center for Chronic Disease Prevention and Health Promotion

Division of Nutrition and Physical Activity (49), there are multiple reasons why a diet

higher in vegetables may help folks control energy balance and support healthy body

weight management:

• To lose weight, a person must eat fewer calories than what s/he burns (i.e.,

negative energy balance).

• People may not limit what they consume based on calories alone. Satiety (i.e.,

feeling full) is a major reason that people stop eating. Rather than the calorie

content of food, short-term studies indicate that the volume of food people eat at

a meal is what makes them feel full and stop eating.

• At the same calorie level, foods with low energy density provide a greater volume

of food, which may help people feel full at a meal while consuming fewer calories.• Water and ber increase the volume of foods and reduce energy density. In their

natural state, vegetables have high water and ber content and thus are low in

calories and energy density.

• Vegetables are good substitutes for foods of high energy density.

Unfortunately, the vast majority of Americans don’t consume enough vegetables. In fact,

only 1 in 4 adults eats the recommended amount of vegetables each day.


19/2619

Do THIS twice daily to burn BELLY FLAB

Exciting news to share with you today... There’s a new way to burn belly fat that

has been shown in more than a DOZEN research studies to help you burn fat and

slim your waist at an accelerated rate.

In fact, one breakthrough study showed that those who performed this belly-

burning trick just twice daily burned 400% more fat than those who didn’t. Another

study published in the Journal of International Medical Research showed that

those using this powerful ab-burning trick lost 20% of their body fat in just 12

weeks. And get this... the trick takes less than a minute to perform!

Would you like to burn 400% more fat by using this quick, belly-busting trick just

twice daily? We show you exactly how to do it here:

==> Do THIS twice daily to burn BELLY FLAB (takes less than 1 min)

More and more research has demonstrated that in addition to the micronutrients (e.g.,

vitamins and minerals) packed into vegetables, there are also important phytochemicals

(i.e., plant chemicals) that are essential for optimal physiological functioning.

Each of the various “color” groups of vegetables offers unique phytonutrients (50):

• Greens: isothiocyanate, lutein, zeaxanthin, isoavones, avonoids, coumestans

• Reds: lycopene, ellagic acid, caffeoylquinic acids, hydroxybenzoic acids

• Oranges: alpha-carotene, beta-carotene, hesperetin, beta-cryptoxanthin,

avonols, terpenoids, phtalides

• Whites: avonols, allicin, quercetin, suldes

• Purples: anthocyanins, resveratrol, hydroxycinnamic acids

With that said, it’s best to consume a variety of vegetables, as deciencies in any color

group can increase the risk of cardiovascular disease, diabetes, cancer, and more. To

optimize health and body composition, it’s recommended to eat at least one cup of each

http://fatsthatfightfat.com/daily-trick/?SID=5BC_rpthttp://fatsthatfightfat.com/daily-trick/?SID=5BC_rpt


20/2620

color every day, and the great news is that you have a laundry list from which to choose:

• Asparagus

• Beets

• Bell peppers• Bok choy

• Broccoli

• Brussels sprouts

• Cabbage

• Carrots

• Cauliower

• Celery

• Collard greens• Cucumbers

• Eggplant

• Fennel

• Garlic

• Green beans

• Kale• Leaks

• Mushrooms

• Onions

• Romaine lettuce

• Sea vegetables (e.g., kelp, wakame,

arame)

• Spinach

• Squash• Tomatoes

• Turnip greens

With all that in mind, it’s time to heed the advice of your mother and grandmother: Eat

your veggies!


21/2621

Do this ONCE per day(takes seconds; 11 major health benets)

Could it really be that ingesting this one single “super nutrient” from good ol’

Mother Nature, just ONCE per day, could provide ALL of these incredible health

benets at the SAME time?

1. Increased heart health

2. Sharpened focus

3. Heightened memory

4. Reduced joint pain

5. Improved eye health

6. Greater bone density

7. More youthful skin, nails, and hair

8. Mood enhancement

9. A slimmer waistline

10. Natural hormonal enhancement

11. Anti-aging benets

...AND MORE?

Yes, it’s true, and at the link below we’re going to tell you ALL about this

breakthrough “super nutrient” and exactly where you can nd it (inexpensively)

so you can begin experiencing all of the above benets for yourself—quickly and

easily—each and every day.

In fact, according to many top medical doctors today, this single “super nutrient”

just may be the most important nutrient EVER for your health, well-being and

longevity.

==> Do THIS once per day (takes seconds; 11 major health benets)

http://inflammationsolution.com/?SID=5BC_rpthttp://inflammationsolution.com/?SID=5BC_rpt


22/2622

WRAPPING IT UP As you should be able to see by now, carbohydrates are not created equally, and

you need not necessarily eliminate all carbohydrates to achieve your health and

body composition goals. The best carbohydrates for a at belly are those that are

unprocessed and slow digesting. These sources of carbohydrates are highest in

micronutrients and ber, enhance satiety, help manage blood sugar and insulin levels,

improve health markers, increase energy levels, and optimize body composition.

Even so, it’s a good idea to add protein to meals containing these carbohydrates.

Protein boosts the metabolism and increases satiety. What’s more, consuming protein

with carbohydrates slows gastric emptying, which in turn reduces the speed at which

sugar is released into the bloodstream. Not only that, protein consumption causes the

release of the hormone glucagon, a fat-ghting hormone well known for its ability to

counteract the effects of insulin.


23/2623

References:1. http://www.ers.usda.gov/Data/FoodConsumption/

2. Johnson RJ et al. Potential role of sugar (fructose) in the epidemic of hypertension,

obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular

disease. Am J Clin Nutr. 2007 Oct;86(4):899-906.

3. Nielsen SJ et al. Changes in beverage intake between 1977 and 2001. Am J Prev

Med. 2004 Oct;27(3):205-10.

4. Malik VS et al. Intake of sugar-sweetened beverages and weight gain: a systematic

review. Am J Clin Nutr. 2006 Aug;84(2):274-88.

5. Eicher-Miller HA et al. Contributions of processed foods to dietary intake in the US

from 2003-2008: a report of the Food and Nutrition Science Solutions Joint Task

Force of the Academy of Nutrition and Dietetics, American Society for Nutrition,

Institute of Food Technologists, and International Food Information Council. J Nutr.

2012 Nov;142(11):2065S-2072S.

6. Swinburn BA et al. Estimating the changes in energy ux that characterize the rise in

obesity prevalence. Am J Clin Nutr. 2009 Jun;89(6):1723-8.

7. Ramsden CE et al. Use of dietary linoleic acid for secondary prevention of coronary

heart disease and death: evaluation of recovered data from the Sydney Diet Heart

Study and updated meta-analysis. BMJ. 2013 Feb 4;346:e8707.

8. Willett WC et al. Dietary fat is not a major determinant of body fat. Am J Med. 2002

Dec 30;113 Suppl 9B:47S-59S.

9. Hu FB. Are rened carbohydrates worse than saturated fat? Am J Clin Nutr. 2010

Jun;91(6):1541-2.

10. Gross LS et al. Increased consumption of rened carbohydrates and the epidemic of

type 2 diabetes in the United States: an ecologic assessment. Am J Clin Nutr. 2004

May;79(5):774-9.

11. Brand-Miller JC et al. Glycemic index and obesity. Am J Clin Nutr. 2002

Jul;76(1):281S-5S.

12.Ludwig DS. Dietary glycemic index and obesity. J Nutr. 2000 Feb;130(2S

Suppl):280S-283S.

13. Pagoto SL et al. A call for an end to the diet debates. JAMA. 2013 Aug

21;310(7):687-8.


24/2624

14. Salmerón J et al. Dietary ber, glycemic load, and risk of non-insulin-dependent

diabetes mellitus in women. JAMA. 1997 Feb 12;277(6):472-7.

15.Salmerón J et al. Dietary ber, glycemic load, and risk of NIDDM in men. Diabetes

Care. 1997 Apr;20(4):545-50.

16. Slavin JL. Dietary ber and body weight. Nutrition. 2005 Mar;21(3):411-8.

17.Moghe S et al. Effect of blueberry polyphenols on 3T3-F442A preadipocyte

differentiation. The FASEB Journal. 2011 Apr;25: Suppl. 823.6.

18.McLeay Y et al. Effect of New Zealand blueberry consumption on recovery from

eccentric exercise-induced muscle damage. J Int Soc Sports Nutr. 2012 Jul

11;9(1):19.

19.DeFuria J et al. Dietary blueberry attenuates whole-body insulin resistance in high

fat-fed mice by reducing adipocyte death and its inammatory sequelae. J Nutr. 2009

Aug;139(8):1510-6.

20. Sasaki R et al. Cyanidin 3-glucoside ameliorates hyperglycemia and insulin

sensitivity due to downregulation of retinol binding protein 4 expression in diabetic

mice. Biochem Pharmacol. 2007 Dec 3;74(11):1619-27.

21.Tsuda T. Regulation of adipocyte function by anthocyanins; possibility of preventing

the metabolic syndrome. J Agric Food Chem. 2008 Feb 13;56(3):642-6.

22.Holt SH et al. A satiety index of common foods. Eur J Clin Nutr. 1995 Sep;49(9):675-

90.

23. Murty CM et al. Chickpea supplementation in an Australian diet affects food choice,

satiety and bowel health. Appetite. 2010 Apr;54(2):282-8.

24. McCrory MA et al. Effectiveness of legume consumption for facilitating weight loss: a

randomized trial. The FASEB Journal. 2008 Mar;22: Suppl. 1084.8.

25.Bourdon I et al. Beans, as a source of dietary ber, increase cholecystokinin and

apolipoprotein b48 response to test meals in men. J Nutr. 2001 May;131(5):1485-90.

26.Murphy MM et al. Resistant starch intakes in the United States. J Am Diet Assoc.

2008 Jan;108(1):67-78.

27.Bodinham CL et al. Acute ingestion of resistant starch reduces food intake in healthy

adults. Br J Nutr. 2010 Mar;103(6):917-22.

28.Nilsson AC et al. Including indigestible carbohydrates in the evening meal of healthy

subjects improves glucose tolerance, lowers inammatory markers, and increases

satiety after a subsequent standardized breakfast. J Nutr. 2008 Apr;138(4):732-9.

29.Higgins JA et al. Resistant starch consumption promotes lipid oxidation. Nutr Metab

(Lond). 2004 Oct 6;1(1):8.


25/2625

30. Robertson MD et al. Insulin-sensitizing effects on muscle and adipose tissue after

dietary ber intake in men and women with metabolic syndrome. J Clin Endocrinol

Metab. 2012 Sep;97(9):3326-32.

31. Higgins JA. Resistant starch and energy balance: impact on weight loss and

maintenance. Crit Rev Food Sci Nutr. 2014;54(9):1158-66.

32. Ha V et al. Effect of dietary pulse intake on established therapeutic lipid targets for

cardiovascular risk reduction: a systematic review and meta-analysis of randomized

controlled trials. CMAJ. 2014 May 13;186(8):E252-62.

33. http://www.fao.org/quinoa-2013/en/

34. Yao Y et al. Anti-inammatory activity of saponins from quinoa (Chenopodium quinoa

Willd.) seeds in lipopolysaccharide-stimulated RAW 264.7 macrophages cells. J

Food Sci. 2014 May;79(5):H1018-23.

35. Hussain SA et al. Quercetin Dampens Postprandial Hyperglycemia in Type 2

Diabetic Patients Challenged with Carbohydrates Load. Int J Diabetes Res. 2012;

1(3):32-35.

36. White PL et al. Nutritive Values of Crops, Nutrient Content and Protein Quality of

Quinua and Cañihua, Edible Seed Products of the Andes Mountains. J. Agric. Food

Chem., 1955; 3(6); 531–534.

37. Roberts SB. High-glycemic index foods, hunger, and obesity: is there a connection?

Nutr Rev. 2000 Jun;58(6):163-9.

38. Pi-Sunyer FX. Glycemic index and disease. Am J Clin Nutr. 2002;76:

Suppl:S290S–8.

39. Nuttall FQ, Gannon MC. Plasma glucose and insulin response to macronutrients in

nondiabetic and NIDDM subjects. Diabetes Care. 1991;14:824–38.

40.Moghaddam E et al. The effects of fat and protein on glycemic responses in

nondiabetic humans vary with waist circumference, fasting plasma insulin, and

dietary ber intake. J Nutr. 2006 Oct;136(10):2506-11.

41. Salmeron J, Manson JE, Stampfer MJ, Colditz GA, Wing AL, Willett WC. Dietary

ber, glycemic load, and risk of non-insulin-dependent diabetes mellitus in women.

JAMA 1997;277:472-7.

42. http://www.foodforlife.com/about_us/sprouted-grain-difference

43. Feebles CI et al. Phytic Acid Level in Wheat Flours, Journal of Cereal Science. 2002

July; 36(1):19-23.

44. Sapone A et al. Spectrum of gluten-related disorders: consensus on new

nomenclature and classication. BMC Med. 2012 Feb 7;10:13.


26/26

45. Koehler P et al. Changes of folates, dietary ber, and proteins in wheat as affected

by germination. J Agric Food Chem. 2007 Jun 13;55(12):4678-83.

46. http://www.choosemyplate.gov/food-groups/fruits-why.html

47. Whigham LD et al. Increased vegetable and fruit consumption during weight loss

effort correlates with increased weight and fat loss. Nutr Diabetes. 2012 Oct 1;2:e48.

48. Tapsell LC et al. Weight loss effects from vegetable intake: a 12-month randomised

controlled trial. Eur J Clin Nutr. 2014 Mar 26; 68: 778-785.

49. http://www.cdc.gov/nccdphp/dnpa/nutrition/pdf/rtp_practitioner_10_07.pdf

50. http://www.precisionnutrition.com/color-chart

Documents

5 Best Carbs for a Flat Belly 110KTFT