The Acai berry is considered a "superfood" because it is very nutrient-dense and contains high amounts of free radical-neutralizing antioxidants. Native to the South American rainforest, the acai berry is used by the natives as a whole food source of nutrition because it contains essential fatty acids, amino acids, carbohydrates and a large amount of fiber. Acai berry supplements are not likely to cause weight loss in the absence of a sensible diet and exercise plan. However, the healthful components of the acai berry make it a perfect addition to your weight-loss plan.
Step 1
Decrease your caloric intake. 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. Prevent cravings by taking your acai products with or between meals. Acai may help to suppress hunger due to its natural fiber content. Standardized acai pills, containing 500 to 1,000 milligrams of acai extract, will be more potent than the juice. There is no known amount that causes overdose, but like any food, taking too much may cause gastrointestinal discomfort.
Step 2
Divide your daily calories into five or six smaller meals consisting of 30 percent protein, 30 percent healthy fats and 40 percent low-glycemic carbohydrates. According to Mackie Shilstone, author of "The Fat Burning Bible," this is the best ratio of macro-nutrients for burning fat. A healthy 400-calorie example would be one large grilled chicken breast, one cup steamed broccoli and 3/4 cup whole wheat pasta, drizzled with one tablespoon of olive oil. Add acai to your meals for its nutrient-dense, antioxidant properties. Acai, when taken with meals, may improve fat-burning and keep blood sugar low to decrease fat storage.
Step 3
Eat one "cheat meal" per week to keep your metabolism going strong. According to the "Muscle Nerd" Jeff Anderson, indulging your cravings once a week will not ruin your diet. In fact, cheating actually improves your weight-loss efforts by keeping your body out of starvation mode. Try adding acai juice or berries to desserts for a delicious and healthy cheat.
Step 4
Choose a workout program that includes both resistance training, such as weight-lifting or weight machines, and cardiovascular exercise, such as walking on the treadmill, riding the exercise bike or using the elliptical machine. Try 30 minutes of each three times per week. Have a serving of acai before and after working out. Before training, the acai may give you energy to burn more calories. After exercising, acai berry supplements can help to eliminate free radicals produced by the metabolism and/or cellular respiration.
Step 5
Use a quality acai berry supplement, such as powder, pills, or juice, from your local health retailer. Look for products that indicate they are no-sugar-added, freeze-dried, pure, 3,000 ORAC (oxygen radical absorbance capacity). Buy acai products from trusted health retailers rather than online sellers. Many Internet retailers have been known to charge recurring fees and have been reluctant to process customer refunds.
References
- The Fat Burning Bible; Mackie Shilstone; John Wiley & Sons Inc.; 2005
- Combat the Fat; Jeff Anderson; CQC LLC; 2009
- Life Extension Foundation; The Disease Fighting Power of Berries; Alison Cherlet, September 2008
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