Mulberries contain healthy nutrients, antioxidants, vitamins and minerals that may benefit your weight loss program. A nutrient-dense food, mulberries contain healthy fiber, carbohydrates and protein to fuel your body. In addition, mulberries contain resveratrol, a naturally occurring antioxidant that may have anti-aging and weight loss effects. Follow a few simple steps to add mulberries to your diet program and lose weight fast.
Decrease your caloric intake. Simply put, eat less. Losing 1 lb. of fat requires a caloric deficit of 3,500 calories. By decreasing caloric intake by 500 calories per day, healthy weight-loss can be achieved. Adding a nutrient-dense food like mulberries to your diet may help to suppress hunger and burn more calories.
Eat five to six smaller meals throughout the day, spaced two to three hours apart, says “The Abs Diet.” Think of this meal plan as three meals (breakfast, lunch and dinner), with two or three snacks between them. For a healthy mid-meal snack, have a handful of dried mulberries, 6 oz. of yogurt, and a handful of almonds or other unsalted nuts.
Eat 30 percent of your daily calories from protein, 30 percent from healthy fats and 40 percent from low-glycemic carbohydrates. According to Mackie Shilstone, author of "The Fat Burning Bible," this is the best ratio of macro-nutrients for burning fat. Add mulberries to meals for its nutrient-dense, antioxidant properties. Mulberries may improve fat-burning and keep blood sugar low to decrease fat storage when eaten with meals.
Choose a workout program that includes both resistance training and cardiovascular exercise. Try 30 minutes of each three times per week. Try eating a serving of mulberries before and after working out. Before training, they can give you energy to burn more calories. After exercising, mulberries can help to eliminate free radicals produced by metabolism and/or cellular respiration. "The Fat Burning Bible," as well as "The Abs Diet" offer simple programs for novice trainees (see References).
Eat one "cheat meal" per week to keep your metabolism going strong. According to “Combat the Fat” by Jeff Anderson, indulging your cravings once a week will actually improve your weight-loss efforts. Try adding mulberries to desserts for a delicious and healthy cheat.
- "Combat the Fat"; Jeff Anderson, 2008
- "Life Extension Magazine": Novel Fiber Limits Carbohydrate Absorption; September 2004