Wile I recommend we take it easy with fruit as a general rule, there is one fruit that is an exception with me.  That’s grapefruit. To start with, grapefruit is just a good wholesome fruit with low sugar content.  Nutrition facts from http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1905/2 indicate that  a half  of a raw, red (or pink or ruby) grapefruit has only 13 grams of carbs of which 8 are from sugar,  provides a solid 64% of our daily vitamin C requirement, 28% of our vitamin A requirement  as [...]

Fish oil is a wonder substance.  If you’ve spent any significant time here at Force Factor Fitness, you know that it has many positive benefits.  And now another study helps us understand why fish oil seems to help fight midsection (Ab) fat and at the same time, helps us gain lean mass.  The secret is that fish oil helps us manage our cortisol levels. In a recent study conduced by the Gettysburg College, 44 men and women were divided into 2 groups.  One group got [...]

This is a common question. If we are involved in an intense exercise program such as what we have here at Force Factor Fitness with resistance or weight training, we need more than the minimum standard RDA (recommended daily allowance). A good rule of thumb is to eat between 1.00 and 1.25 grams of protein per pound of lean body mass. This typically computes to .75 to 1.00 grams of protein per pound of total body weight. This is much more than many adults consume. [...]

If you are trying to add lean mass while you burn fat, you really want to include whey protein.  Aside from providing the building blocks for muscle growth, new research suggests that whey protein can also help you lose weight. In a recent study conducted by the University of Toronto, people were fed 10 – 40 grams of whey protein 30 minutes before an ‘all you can eat’ pizza buffet lunch.  Food intake decreased and blood sugar and insulin levels post meal consumption were also [...]

In a study of 150 people1/, one half were put on a diet that had them eating a low fat white flour bagel for breakfast and the other half eat 2 eggs.  Over the course of 8 weeks, the egg eating group lost more weight than the bagel eaters even though both groups were restricting calories. A similar decrease showed up in the body fat of the egg eaters.  Those eating eggs showed a 16% greater decrease than those eating bagels. The assumed cause of [...]

If there is one supplement (after a good multi vitamin) you need to include in your diet, it’s fish oil capsules.  Fish oil has so many great benefits I cannot include all of them here.  However, I will go into a few related to weight loss: Reduction of Belly Fat Researchers at Inserm in France discovered in a two-month-long experiment with thirty women who had Type 2diabetes that consuming 3 fish oil capsules a day for 2 months decreased belly fat 1/. In the study, [...]