The best kinds of fitness diets do not only promote weight loss, but also help in building muscle. It is possible to build your body with toned muscles with proper nutrition. You can build muscle, burn fat, and help the body maintain weight loss by preventing excess fat storage. A highly nutritious diet is also important for providing the essential vitamins and minerals needed to keep the body healthy. Adhering to a few strict dietary principles and knowing which foods to load up or cut down on are the keys to building the best highly nutritious fat burning and muscle developing diet.
Protein is undoubtedly one of the most important requirements of a weight loss diet. High amounts of protein are necessary to build muscle and shed fat quickly. A high protein diet is essential for both weightlifters and bodybuilders. It is advised to take at least one gram of protein for each pound of one’s weight daily. This can amount to around 150 grams for women and 250 grams for men each day. Eggs are important sources of protein. Whole eggs contain 7 grams of protein each, while egg whites – a staple among athletes – are pure protein and have zero fat. Red meat, poultry, tuna, and salmon are also high in protein. Other recommended foods include nuts and seeds, green beans, tofu, and protein supplements such as whey protein isolate.
Low carb intake
Carbohydrates have gotten a bad reputation for being the culprit behind most weight gains. However, the body still needs carbohydrates as essential sources of energy and not getting any carbohydrates at all can cause the body to find unhealthy alternative sources. The key is properly moderating one's diet by choosing the right low-calorie foods rich in carbohydrates to eat. The daily recommended allowance of carbohydrates is 130 grams to keep it at a healthy minimum while both preventing weight gain and still supplying the fuel needed by the muscles. Fruits and vegetables are a very healthy source of carbohydrates, while healthy starches like potatoes are recommended at a moderate intake. Whole grains – whole-grain bread, whole-wheat pasta, oatmeal, and barley – help maintain low body fat and are rich in fiber.
Dietary fiber is known for its important role in eliminating fat and cleansing the body of wastes. Soluble fiber controls the levels of fat and cholesterol in the bloodstream. Insoluble fiber allows wastes and toxins to pass into the intestines and out of the body. Fiber facilitates muscle restoration by carrying away wastes that are produced by the repair and growth of new muscles. The daily recommended intake of fiber is around 25 grams for women and up to 40 grams for men. Healthy foods rich in both kinds of fiber are fruits, vegetables, seeds, different kinds of legumes, and whole grains.
Sugars are another notorious food group behind weight gain. Certain sugars, like glucose, are important for metabolism and are regularly used for cellular activities. Fructose, which is not naturally produced by the body, causes insulin resistance and the higher levels of insulin in the bloodstream builds up excessive fat stores. It also builds up resistance to the hormone leptin, which limits appetite and thus leads to unhindered eating habits. Sugar can also fool the body into thinking it has already acquired the energy it needs, making people skip out on the more nutrient-rich foods that are better fuels and do not increase body fat. As sugar can be very addictive, it is advised to slowly moderate intake of a few sweets only on certain days of the week to prevent binge eating periods. It is also recommended to consume the natural sugars of fruits and grains instead of artificial ones. Cutting down on sugar is a strict requirement for weight loss.
Low calorie consumption
While taking these factors on nutrients into account, it is still important to monitor calorie intake. Low caloric consumption translates to minimal fat gain, however, physically active people who are seeking to gain muscle will need to take in more calories. Thus, caloric intake should depend on how physically active a person may be. The average recommended consumption for simple weight loss is 1200 calories a day for women and 1800 calories for men. Any lower and the body might seek energy by preserving fat stores. For muscle building, the caloric surplus required is a daily 250 calories for men and 125 calories for women. Constructing a proper calorie plan should take exercise into account. To lose weight and gain muscle, calorie consumption must be limited to the recommended base levels and be supplemented with the required daily nutrient intake.
Liquids are also essential for weight loss and muscle growth. At least one gallon of water each day assures the proper functioning of normal body processes. Proper hydration also keeps the muscles healthy and helps promote their development. Sports drinks are good ways to fuel the body, but are only advised during physical activity as the sugars present in the drink may only lead to weight gain. Protein shakes are a favorite among fitness advocates and athletes alike, and vary in content and recommended intake based on one’s body type. Coffee has been known to have mild suppressant effects on the appetite, but only sparingly as it can also lead to stress eating.
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