Peanut butter for less belly fat. What?
You heard me right!
Peanut butter is comprised of monounsaturated fat which has been shown to help with fat loss and decreased belly fat. It also has a plethora of health benefits such as reduced cholesterol, decreased risk of heart attack and stroke, decreased discomfort from rheumatoid arthritis and even a decreased risk of breast cancer.
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Alongside avocados and nuts such as almonds and cashews, peanut butter is a home run for health benefits.
Fat can lead to excess calories, and that can contribute to fat gain if taken in excess. Thus, be sure to measure your fat and control your portions to meet your macronutrient needs. To find out how many calories you need per day, use the Tiger Fitness TDEE calculator found here. To find out the macros you need for those calories click here.
Most diets, such as the Zone diet, recommend about 30% of your total daily caloric intake to come from fat. Fat is essential for vitamin and mineral absorption as well as optimal hormone production.
Personally, I like to see monounsaturated fats around 50% of the dietary fat intake, saturated fats around 20% of the dietary fat intake (some coming from MCTs as found in Ritual AM, and polyunsaturated fats at around 30% of the dietary fat intake.
This can vary give or take.
I also want to see as a bonus 3 grams of DHA/EPA combined per day. This can be achieved by taking 5 softgels of Ethitech Nutrition Omega 3 Fish Oil per day - either all at once or spread out.
To make it easy to consume more monounsaturated fats, we have created some yummy meals and snacks. You have seen me biohacking breakfast, as well as waking up first thing to a delicious Ritual AM shake, but what about a mid-day snack that is light but also covers whole carbs, healthy fats and quality protein? We have it right HERE!
Sinister snack wraps to lose belly fat.
Sinister Snack Wraps Recipe
Heat tortilla (optional).
Spread 2 tbsp Sinister Labs Peanut Butter over tortilla.
Make MTS Nutrition Whey Protein into "Sludge" by mixing .5-1oz water into 1 scoop MTS Whey in a bowl. Do not add too much water. Please watch the video.
Spoon MTS Nutrition Whey Protein on the tortilla.
Macros for Sinister Snack Wraps (per wrap):
Enjoy the health, physique and taste bud benefits!
1) Manzella, Deborah, "A Diet Rich in MUFA's Can Reduce Belly Fat," About.com. http://diabetes.about.com/b/2008/01/13/mufa-rich-diet-can-reduce-belly-fat.htm2) Mark Wolk, Alicia, "A Prospective Study of Association of Monounsaturated Fat and Other Types of Fat With Risk of Breast Cancer," Archives of Internal Medicine. http://archinte.ama-assn.org/cgi/content/abstract/158/1/413) Donaghue, K, "Beneficial effects of increasing monounsaturated fat intake in adolescents with type 1 diabetes," Diabetes Research and Clinical Practice.
http://linkinghub.elsevier.com/retrieve/pii/S01688227000012364) Mediterranean Diet Offers Multiple Benefits to Arthritis Sufferers http://whfoods.org/genpage.php?tname=btnews&dbid=13#article5) American Heart Association http://www.americanheart.org/presenter.jhtml?identifier=3045795
Marc is currently Chief Marketing Officer of TigerFitness.com, a 2012-2017 INC. 500/5000 company as well as Owner/CEO of two of the fastest growing supplement companies, EthiTech Nutrition and MTS Nutrition.
Marc is Vice President of the American Natural Bodybuilding Federation; Partner in Hollywood Militia Training; President of "The Uprising Muscle Camps, a 501c non-profit organization and also publishes MachineMuscle.com, an online health and fitness publication and owns the clothing line Machine Training Gear. Alongside this, Marc is a Professional Bodybuilder.
As the leader of Scivation, a multi-million dollar, globally distributed sport nutrition company, Marc was the most accessible and energizing sports nutrition company CEO in the history of the industry. During his seven years at Scivation, he launched and developed Team Scivation, an online personal training and diet program, into the largest of its kind in Sport Nutrition history with over 70,000 concurrent members.
Prior to starting Scivation, Marc was a co-founder of, and served as Chief Marketing Officer for the Sylvester Stallone sports nutrition company, INSTONE, LLC. Marc also spent over four years working for Weider Publications’ Muscle & Fitness, FLEX, Men’s Fitness and Muscle & Fitness Hers magazines.
Marc has been featured in Muscle & Strength, MuscleMag International (Italy), and Ironman (Australia) magazines, and has appeared in Men's Fitness as a physique model. Marc has authored several print articles that have appeared in trade magazines such as Muscle & Fitness, as well as online at Bodybuilding.com, and has also co-authored 10 books on the subject of physique transformation, with titles such as, The Fat Loss Factor; Game Over: The Final Showtime Cut Diet You'll Ever Need, The Diet Solution: The NEW American Diet, C.H.A. Diet: The Final Answer on Carbless Bulking & Cutting, The Fat Loss Factor, and The Lifestyle Cut Diet: The Final Diet You'll Ever Need to Stay Lean and Healthy.
* Tiger Fitness does not imply any medical advice in this article. There are no guarantees of specific results and results may vary. Please consult your family Dr. before starting any diet or training program.