Vegan Food To Lose Fat & Keep It Off!

First of all, happy fathers day to all the fathers out there. That includes the fathers of adopted animals!

Now… onto the video!

I am sure we’ve all heard the classic jingle “beans, beans, the magical fruit… the more you eat”… you know how it goes… except, in this case I’ll finish it with… the more fat you may lose!

And keep off!

Recently, a meta-analysis was published in the American Journal of Clinical Nutrition which explored the effects of dietary pulse consumption on body weight.

Pulses, which are part of the legume family, include such popular vegan food choices like: peas, beans, lentils and chickpeas. Just to provide you with some perspective.

This meta-analysis reviewed the results of 21 different studies, at a grand total of 940 human participants. All studies reviewed were also randomized controlled, lasting 3 or more weeks each.

Each study compared diets that contained whole food dietary pulses to those without dietary pulses.

The quality of each study included in the results was ensured using the Heyland Methodologic Quality Score, and bias risk was assessed with the Cochrane Risk of Bias tool.

Why am I telling you all of this? In order to demonstrate how well-handled this particular research was, which in turn lends more significance to the results.

Now… onto those results. I don’t want to keep you hanging!

Overall, the inclusion of just one serving of dietary pulses in one’s diet per day, or approximately 132 grams, led to a modest reduction in weight of 3/4 of a pound in six weeks.

Now, you may be thinking… that isn’t a whole fuck of a lot for six weeks, right? That’s only about 6 1/2 pounds per year.

Well, let me add some additional context.

That weight loss occurred without any change in participants’ activity levels or diet, except for the inclusion of pulses, and without any intentional caloric restriction!

So, the results may even be more profound in those who are more physically-active AND are calculating their dietary intake for the goal of losing body fat.

By now, I am sure you are wondering what the reason for this might be.

Well, pulses have been found in previous research to increase the feeling of fullness by 31%, which can help, in turn, reduce hunger and food cravings.

So, it isn’t likely due to any particular fat-burning or thermogenic properties within pulses themselves, but rather their inherent ability to improve satiety, and thus reduce your overall food intake.

And this, consequently, can help you not only lose body fat, as this meta-analysis has demonstrated, but also help you keep it off!

Even furthermore another recently published meta-analysis found that eating, on average, one serving a day of pulses can reduce bad, LDL cholesterol by 5%, and thus help reduce the risk of cardiovascular disease.

Not to mention, they’re a good low-fat source of protein, dietary fiber, and carbohydrates, and contain vitamins A, C and B6, as well as calcium, iron and magnesium.

So, including them in your diet will provide numerous health benefits, not just assist you in reaching your physique goals.

Thus, I strongly recommend that you all consider including them in your diets, if you’ve not done so already.

All these benefits, with really only one drawback, a propensity for creating a symphony of ass music… but just remember, sharing is caring. So, trumpet proudly.

That was just a joke… seriously. I don’t want to be held responsible for the disasterous effects that befall any guy on here from playing a ‘lil Dutch oven with their significant other.

Anyhow… do stir up discussion the comments below.

REFERENCES

Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials http://ajcn.nutrition.org/content/103/5/1213

Eating beans, peas, chickpeas or lentils may help lose weight and keep it off https://www.sciencedaily.com/releases/2016/03/160330135255.htm

FLEX magazine, US Edition, June 2016 issue, page 28.

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