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[Music]
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hands up if you have ever heard yourself
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or friends saying I'm trying to lose
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weight I'm cutting out cups we've been
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brainwashed to believe that cups will
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make you fat and that you should stay
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away from it
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well that's absolute rubbish because not
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all cups are created equal
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just take a look at this picture
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everything here are cups if your diet is
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filled mainly with low quality carbs
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which has almost no nutrients then yes
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you will overeat and gain weight however
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high quality cups are packed with
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nutrients and slow digesting adding
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these cups into your diet can help to
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speed up metabolism burn fat and also
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help you to lose weight I like to call
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them smart cups what are smart cups they
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are extremely nutrient dense and they
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are high in fiber they will help to
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improve your digestion they will have to
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stabilize blood sugar they will sustain
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your energy level they will help you to
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feel fuller for much longer they will
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improve your physical performance and
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they will not be highly refined let's
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talk about eleven smart cups you should
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be adding into your diet first sweet
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potato do you know that the Okinawan
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staple food is Papa's sweet potato the
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residents in Okinawa Japan have some of
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the longest lifespan in the entire world
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eighty-five years for men and
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eighty-seven point three years for women
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and Okinawan reaching 100 years of age
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has a BMI of twenty point four in their
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early adulthood and also middle age
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despite the name Hsu potato doesn't
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actually belong to the potato family in
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comparison to normal potato sweet
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potatoes are less starchy and contain
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less calories sweet potatoes are
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superior when it comes to the vitamin A
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content a cup of cooked sweet potato
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contains three thousand times the amount
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of vitamin A as a potato
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it is also naturally sweet which means
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you can add them into your diet without
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any additional sweeteners
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I love having sweet potatoes as my
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pre or post-workout snack to give me the
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energy boost and to satisfy my muscles
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but that doesn't mean you should
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completely avoid irregular potatoes
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because they are still packed with
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nutrients and fiber consume them in
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moderation and they can be part of your
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healthy diet are you doing everything
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right but you can't seem to get a flat
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belly no matter how hard you train or
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how well you eat a bloated tummy can
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make even the most toan stomach look a
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bit pudgy bananas are very rich in
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potassium a natural diuretic which will
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reduce water retention and bloating
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giving you a flatter belly bananas are
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also rich in glucose a highly digestible
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sugar which provides quick energy hence
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it is always the number one snack choice
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for endurance based activity such as
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running a marathon just consuming two
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bananas prior to your workout can help
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you to sustain up to 90 minutes of
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steady paced cardio the low GI and high
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fiber also means carbs are slowly
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released into your body avoiding sugar
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crashes and spurring the muscle recovery
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process so add a banana to improve your
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workout performance and improve
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digestive health
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I love squash whether it's butternut
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squash pumpkin or acorn squash I mean
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here this 100 grams of baked squash has
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only 37 calories and loaded with vitamin
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A C and calcium I think food rich in
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vitamin C can help enhancing your
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workout performance and reduce fatigue
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this also means that your body will
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become more efficient in burning fats
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and of course calcium is extremely
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important for bone health squash is also
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high in antioxidants which will help you
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to maintain your youthful appearance
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their delicious roasted added onto salad
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or blended to make creamy soups or stew
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they are perfect all year round and
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because they are so low in calories but
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packed with nutrients it is hard to
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overeat and you should add them into
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your diet so what's your favourite
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squash let me know in the comments
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below study morning with oats it is low
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in GI and high in fiber a bowl of oats
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for breakfast can last you to lunch
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without feeling peckish majority of the
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fiber in oats a soluble fiber just think
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of it like a sponge it absorbs water
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expense in the stomach
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hence keeping you fuller for longer
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eating low GI cups causes a steady rise
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in your blood sugar which will be used
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for immediate energy rather than being
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stored as body fats choose pure rolled
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oats and add your own toppings such as
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nuts and seeds fruits or cinnamon powder
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avoid those instant oatmeal which tend
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to have flavoring and also sweeteners
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beetroot is a non starchy high cup of
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vegetable a half cup portion of sliced
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beets has eight point five grams of
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total cups which consists of 1.7 gram of
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dietary fiber and 6.8 grams of sugar the
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natural sweetness in beetroot makes it
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the ideal weight loss food simply add it
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into baked goods make juices or top it
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onto salad to enhance the flavour of
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your dishes I'm sure some of you might
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have come across the trend of drinking
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big juice prior to a prolong workout
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well that's actually an explanation
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behind that beetroot is high in
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inorganic nitrous which is known to
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enhance physical performance during
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endurance exercises it makes the muscles
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more fuel efficient thereby enhancing
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stamina one study has shown that just by
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drinking half a litre of beet juice
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every day can enable cyclists to cycle
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16% longer without feeling exhausted so
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this trend is worth following quinoa I'm
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sure you must have heard of this super
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green vine now it is incredibly popular
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because it contains all 9 essential
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amino acids which our body needs to
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build and maintain lean muscles the more
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lean muscles you have the more calories
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you burn which means quicker weight loss
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every cup of cooked quinoa contains 8
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grams of protein and 5 grams of fiber
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with no saturated fats it
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also gluten-free so reduce on your meat
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consumption and start adding quinoa into
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your diet you can have it for breakfast
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or even lunch just like quinoa buckwheat
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is gluten free and it's a complete
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source of protein despite its name
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buckwheat is not related to read and it
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is not a grain the edible portion is a
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seed from a plant related to greens like
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rhubarb instead of consuming pasta try
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replacing with buckwheat noodles also
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known as soba noodles traditional pasta
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is made from refined flour which tends
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to be higher in calories cups and sugar
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on the other hand soba noodles have less
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calories high in fiber and protein each
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cup of cooked soba noodles contain about
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113 calories whereas spaghetti contains
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220 calories and the whole-wheat version
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contains 174 calories just by applying
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this simple swap you will reduce your
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calorie intake and you will lose weight
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next barley growing up I remember
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drinking barley water almost on a daily
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basis whenever we don't feel too well
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we're always told to consume barley
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what is it about barley that makes this
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a Smartcar this underrated grain is one
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of the world's oldest super foods
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containing all the essential nutrients
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it is also a killer appetite suppressant
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that can help to reduce your cravings
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because of the anti inflammation
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properties eating barley will not make
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you feel bloated but instead you will
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feel lighter and satisfied you can
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replace rice with barley you can make
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stir-fry barley rice risotto barley soup
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or stew or toss it onto salads
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half a cup of cooked / barley contains
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97 calories 22 grams of carbs and 3
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grams of fiber pearl barley is the most
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common barley but barley growths contain
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even more nutrients you will be getting
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20 to 25 percent of your daily fiber
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needs in one serving number 9 on my list
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is black beans beans are a great source
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of protein which are packed with fiber
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half a cup of boiled black beans
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have 120 calories 20 2.5 grams of carbs
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seven point five grams of protein and
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eight grams of fiber they are also rich
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in folate a big vitamin the Phils muscle
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growth and copper which strengthens the
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tendons they are rich in soluble fiber
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which aid in reducing visceral fats the
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fat that accumulates around the belly
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area which can also lead to diabetes
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heart disease and other illnesses so big
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eaters have 23% lower risk of expanding
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waist lines and 22% lower risk of being
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obese beans are also a really cheap
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source of protein making it an excellent
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choice for plant-based eaters or also
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meat eaters buy the low-sodium version
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or rinse your beans to reduce the sodium
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content before eating them amaranth this
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super green has a lot of similarities to
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quinoa it is high in fiber high in
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protein and it's gluten free one cup of
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cooked amaranth has 252 calories 46
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grams of carbs 5 grams of dietary fiber
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and 9 grams of protein compared to white
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rice at 45 grams of cups only 1.2 grams
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of dietary fiber and 4.2 grams of
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protein so it is a much better option
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compared to rice although MRF is a
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planet native of Peru it is now grown
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all across the world including countries
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like China Russia Thailand Mexico and
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even Nigeria in fact amaranth porridge
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is a traditional breakfast in Nepal
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India and even Peru you can even pop it
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popped
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Emer n can be added onto toast and even
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into granola bars so if you haven't
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heard of amaranth
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give it a try and the final smart cup I
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have to include is popcorn popcorn is a
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whole grain which means it's a great
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source of dietary fiber it is gluten
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free sugar free and fat free air-popped
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popcorn is a great low calorie snack to
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include into your diet one cup of plain
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air popped popcorn only has 31 calories
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it has a lower calorie per unit volume
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compared to other snacks which makes it
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an ideal choice for weight loss you
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well feel more satisfied when snacking
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on popcorn in comparison to pretzels
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potato chips on nachos which tend to be
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high in saturated fats sugar and also
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sweeteners but just be aware of flavored
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popcorn as they will pack additional
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sodium sugar and fat which can ruin your
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diet I hope this video has convinced you
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to add smart cups into your diet even if
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you're on a low-carb diet your body
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needs cups to be at its best state and
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to speed up weight loss if you're
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constantly feeling hungry you don't feel
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satisfied even after a big meal or
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perhaps you're feeling cranky low in
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energy and you don't feel like your
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workout is improving those are signs
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that your body is lacking in carts
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consumed smart carbs in moderation and
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you will start to see the difference in
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your physical appearance the way you
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feel and you will achieve your results
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quicker be sure to LIKE this video share
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fitness journey plus a lot of healthy
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