Counting calories is the easiest way to lose weight while eating your favorite food, but if you don’t want to lose weight, you can look and feel great without leaving a calculator behind every time you eat.
This is because maintaining a certain body composition allows for a relatively balanced approach to dietary choices and a diet that is governed by your natural appetite.
In this article, We will share with you some simple diet tips that will help you develop healthy eating habits that you can rely on without planning or following everything you eat with high protein diet to build more muscle lose more fat.
Eat a high protein diet
Every few months there will be some new editions, delicious treats on TV shows, magazines and bookstores that say all you need is your hungry little heart. They know the steps: light weight loss, high energy levels, perfect health, longevity, etc.
It can all be confusing depending on what you are listening to.
Some regimens are more accurate than error and live for a while (e.g. the Paleo and Mediterranean diet), others cannot survive dehydration (current low carbon offset), and still others are even more harmful than hopefully , help hide (HCG diet and other starvation diets) types come to mind).
One of the most common is high protein intake. Let’s take a quick look at the main benefits of eating a high protein diet.
You will build more muscle and make it stronger on a high protein diet
Muscle tissue is primarily made up of protein, so it’s no wonder it helps you build a high-protein diet faster. And with more muscle, more force comes.
You see, when you train your muscles, they simultaneously break down and break down muscle tissue and your body creates new muscle proteins (proteins) to replace and add to damaged tissue. That is why exercise, and especially resistance training,
Increases the body’s protein needs 1 and why a high protein diet can help you build more muscle and strength.
You lose more fat on a high protein diet
When you want to be slim, the goal is not just to “lose weight” but to lose weight as well. That is, the goal is not to lose fat, but to lose muscle, and research clearly shows that a high protein diet is better for losing fat faster and maintaining muscle.
They lose more fat and less muscle on a high protein diet than on protein. Research also shows that high-protein diets are more likely to stick to calorie deficits because low-protein diets can lead to lower mood swings, anxiety, fatigue, and poor appetite, and an improved diet produces better results in fat loss. at the end.
You feel more on a high protein diet
One of the biggest dietary barriers people face is obvious hunger, especially when limiting calories to lose weight. It can be incredibly difficult to eat when your stomach feels like a grunting all day, and a high-protein diet can help.
In particular, research has shown that increased protein intake can reduce appetite in a number of ways, including the proper conversion of hormones associated with increased hunger and satiety.
This satisfying effect applies not only to protein-rich foods in general, but also to people – studies show that protein-rich foods are more satisfying than high-fat foods, meaning you feel fuller, which reduces the risk of overeating.
You will gain more muscle when you follow a high protein diet.
The muscle damage associated with aging (known as sarcopenia) is weak and ultimately life-threatening. Research shows that as you age, you are more likely to die from a variety of injuries and illnesses.
Older people need more protein because they cannot use it as much as younger people. That’s why a high protein diet is an effective way to reduce or even prevent the effects of sarpepenia, especially when combined with resistance training (yes, even the elderly can build muscle!).
As a bonus, a high-protein diet also reduces the risk of other serious health problems associated with aging.
How Constitutional Are High Protein Foods?
As you know, the question of how much protein to eat is complex, but when you look at the available literature, there is a general consensus: 0.8 to 1 gram of a high-protein diet is enough to get the most out of a relatively high-protein diet. Hypocaloric diet.
This works in conjunction with Jim Lore, a bodybuilder who has been around for decades: 1 gram of protein per gram. If you’re relatively stable and low in calories, 1 to 1.2 grams of protein per pound of body weight is probably best.
Research shows that restricting calories increases the protein needs of trained athletes, especially when gaining weight (as you get more tired, your body wants to maintain muscle while low in calories) .9 If you are overweight (more than 25 % body fat in men and women). More than 35%), 1 gram of protein per 1 pound of unhealthy weight.
Eat high-calorie foods
Fiber is an insoluble carbohydrate in many foods, including fruits, vegetables, grains, and legumes. It comes in two forms: soluble and insoluble fiber. Molten fiber dissolves in water and slows down the activity of food in the digestive system.
Research has shown that soluble fiber is absorbed by bacteria in the colon and therefore has little effect on stool weight.10 However, it can increase bowel movements by stimulating the growth of healthy bacteria and fatty acids, and it is a truly important source of fuel for the colon.
Some common sources of soluble fiber are beans, peas, oats, fruits like plums, bananas and apples, vegetables like broccoli, sweet potatoes and carrots and walnuts, almonds are rich in dietary fiber. Insoluble fiber does not dissolve in water and contributes to weight gain.12 It causes damage to the intestinal wall, but research has shown that this is a healthy process for repairing and repairing cell phones.
Some sources of insoluble fiber are brown rice, barley and wheat bran, beans, vegetables like peas, green beans, and cauliflower, avocados, and some fruits like plums, grapes, kiwi, and tomatoes. . Like many vegetables and fruits, foods high in fiber are great for keeping you healthy and gaining weight.
Helps control overall caloric intake and is packed with essential micro-energies, but also very complete. My favorite fiber fruits and vegetables include apples, bananas, Brussels sprouts, spinach, and oranges. USADA recommends that adults eat 2 to 3 cups of fruits and vegetables a day, and I think this is very good for maintaining good health and body composition.
Limit Your Intake Of Low-Quality Fats
Fats help your body absorb the other nutrients it gives you; they nourish the nervous system, help maintain cell integrity, regulate hormonal levels; and much more. However, not all fats are the same. Some types improve your health while others harm it.
Healthy fats are found in non-fried vegetable oils like olive oil, coconut oil, and peanut oil; nuts, seeds and butters made from them; dairy products; and high-quality meats and seafood, such as wild fish and lean cuts from poultry fed natural diets. There is abundant evidence in the literature of the health benefits of these foods.
For example, research shows that regular consumption of nuts increases longevity, olive oil reduces systemic inflammation, certain fish rich in omega-3 fatty acids protect their brain against the effects of aging, and that people who consume the more dairy products are less likely to develop the heart. disease and diabetes than those who eat less.
Unhealthy fats are found in fried foods like French fries, donuts, and fried chicken; processed meats such as low-quality hot dogs, cold cuts, jerky, cold cuts, and hot dogs; and packaged foods such as pastries, breakfast cereals, microwave popcorn, frozen pizza, and low-quality yogurt and peanut butter. Also, the clear evidence is that these types of foods are often bad for the body Regular consumption of fried foods is associated with obesity and various types of chronic diseases such as hypertension, heart disease, and cancer.
Processed meats contain several carcinogenic chemicals, and many packaged foods contain a processed form of fat called trans fat, which has been shown to increase the risk of heart disease, diabetes, infertility, and more.
Trans fats are a scientifically modified form of saturated fat that is used to extend the shelf life of foods and improve palatability. Meat and dairy products also contain miniscule amounts of trans fat, but these molecules are different from those found in TV dinners.
The most common forms of trans fats added to foods are hydrogenated and partially hydrogenated oils (oils that have hydrogen atoms added). Any food that contains “hydrogenated oil” or “partially hydrogenated oil” contains trans fat. The big problem with trans fats is how little it takes to negatively affect our health.
A study of more than 120,000 nurses found that replacing just 2% of your daily calories with trans fat doubled your risk of heart disease.16 That’s why the Institute of Medicine recommends that your trans fat intake as lowest as possible.
The Association recommends that you eat less than 2 grams of trans fat a day. Personally, I completely avoid foods with added trans fats and recommend that you do the same. (Sure, you can eat a little once in a while and be fine, but I wouldn’t make it a regular part of my diet.) Avoiding trans fat is not as simple as finding foods with labels that claim they do not contain trans fat. though.
To meet the FDA definition of “zero grams of trans fat per serving,” foods do not have to contain trans fat; they should simply contain less than one gram of trans fat per tablespoon, no more than 7% trans fat by weight. or less than 0.5 grams per serving. So if a bag of cookies contains 0.49 grams of trans fat per serving, the manufacturer can claim that it contains no trans fat on the packaging.
These “false zero” products are a problem when we are supposed to eat less than 2 grams of trans fat per day, so keep that in mind when choosing which foods to eat each day. You should also limit your intake of unhealthy fats due to the bio psychology of consuming such foods. Foods high in unhealthy fats are often very tasty and high in calories, which can promote excessive intake.
Keep in mind that I recommend that you limit your intake of unhealthy fats. I am not forbidding them. And that’s because if you have a generally healthy diet and exercise regularly, you can occasionally eat unhealthy foods without harming your health. That is, you can use diet and exercise to get your body into such good health.
High protein foods and why they can help you gain muscle.
First of all, know about protein.
It only helps the bones produce enzymes and helps to repair muscles.
Well, let’s go to the list
One of the biggest problems people have is what happens when they eat a lot of protein?
In addition to lean muscle mass, you will gain more fat than the recommended daily allowance.
Well, for protein, the RDA is 0.8 grams per day, and the RDA stands for Recommended Daily Allowance.
Several years ago, we did a study to find out where you can weigh 2 grams per pound.
They do not gain fat, but they also do not change body fat.
We’ve found that if you change a person’s workout and go on a high-protein diet, adding about 3 grams per kilogram can increase a person’s body weight as well as reduce fat intake.
One of the major problems now is what will happen to your kidneys. We do have information that if you take it for a year it will not damage your kidneys, liver or blood vessels.
Even after a year, everything is perfect, and we have monitoring studies that show no harmful effects on a high protein diet for two years.
Another interesting point is that women who eat a lot of protein when looking at their bones can get calcium from their bones and their bones will be broken and weakened.
In fact, we followed trained women for six months to find out what would happen to their bones if they followed a high protein diet.
Found somewhere from 2.5 to 3.4 kg and nothing on the bone.
If you are on a high-protein diet, it can increase bone mineral density, so eating protein has many benefits.
Of course, somewhere above the recommended daily allowance for me is at least one gram per pound or 2.2 grams per kilogram.
What athletes and bodybuilders should do, and one of the best things about protein is that M helps reduce appetite.
Eating foods and the like, as well as proteins, can be affected not only as a powerful thermionic agent, but also as the known heat effect of carbohydrates and fats.
What we call “eighty” or “cleanliness” is not an ordinary exercise that is anything and everything, so he can stand, instead of sitting, he can walk, not stand, he can take steps, and not a high lift.
This is not just an ordinary exercise, it is a casual daily activity.