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Healthy eating factors for bulking muscles and fat cutting?
when it comes to your nutrition for lean muscle gain the two most important factors by far are calories and protein, which provide the energy you need to fuel your workouts and for all the metabolic processes needed to build lean muscle and protein provides the raw materials amino acids needed to construct your muscles protein also stimulates muscle protein synthesis MPS which is the process we use for building muscle tissue.
this nutrition triangle is set up to understand the three legs that are super important when you’re talking about eating healthy.
They are known for people who trace their meals a technical definition of a calorie is the amount of endurance needed to raise one kilogram of water by one degree Celsius Oh!! Let’s just stick with the idea that a calorie means energy that you find in food the body uses to perform.
macros, first up, we have proteins like fish, chicken, beef, cheese, green/black/white beans.
Next up, is fat, like
- olive oil.
- Saturated fat.
- Monounsaturated fat.
- Polyunsaturated fat.
And your favorite, carbohydrates:
which can be cookies, bread, cakes, potatoes, and all delicious foods.
as for carbs, people are not necessarily huge fans, however, the good part is that Carbs break down into three categories [Fibers, starches, and sugars].
is an important component of carbohydrates besides helping your gut bacteria survive and thrive, moreover, it can limit your appetite, insufficient your cholesterol phases, and decrease some risks of cancer. That’s pretty exciting and that’s the part of carbs I do enjoy.
are the most consumed carbs on this planet you most often find them in grains and root vegetables.
Protein is exceptionally an important component of body cells [hair, nails]
Protein is an essential macro, the body uses to build and rebuild lean muscles such as [bone, skin, and blood].
dietary fats have gotten bad they are essential to give you stamina and support cell growth.
They also help protect your organs and keep your body warm
helping you absorb some nutrients as well as produce some vital hormones, like testosterone.
can be categorized into types: saturated and unsaturated greases, but that can get controversial and a little complex so let’s save that for another time.
The final part of the nutrition triangle is micronutrients. Here, we’re talking about vitamins and minerals vitamins classically, you hear of vitamin B, C, D, minerals like zinc and iron, these are essential nutrients for our life since it is hard for the body to make them on its own, those vitamins are relatively important. And we need to get them from our diets, if you’re low on vitamins, that can hurt your energy levels,
your immune system, your ability to clot and so much more, and if you’re low on minerals, your bones won’t form properly, you won’t grow properly, you could be anemic this is why these bad boys are so essential, yes Something you have to know is that all diets are not created equal, we are going to run through a single example with you right now so that you can follow along.
Let’s say there are two people in a given situation who have the same requirement calories, and they’re looking to lose fat, Person” A” decides to follow the cookie diet and he is gonna aims to eat 1500 meals of cookies a day, which is 500cal below their required upkeep, Person “B” is also gonna be eating 1500cal a day
but they’re gonna be following the Mediterranean diet, basically whole intake plant-based nourishment. Who do you think is following a healthy diet? it’s obvious but do you know why it’s obvious? Both people will lose weight. So, you may say to yourself, well, so if they’re both are. lessening in weights
why is one worse than the other? Go back to the triangle above, both are on a caloric deficit, but person A is eating cookies, which are mostly sugars and some fat, so they’re not getting a great balance of macronutrients. Person B, is in the Mediterranean so he has a great balance of macronutrients, Let’s talk about micronutrients. Probably the more important point of the conversation here. If you choose this cookie diet, what are the micronutrients that the cookies consist of?
The Mediterranean diet is rich in vitamins, rich in minerals. Yes, it is important to prevent excess fat if you’re overweight and yes, we want you to consume fewer calories but that’s not where the story ends, we need to take this triangle, macros, and micronutrients into consideration.
Nourishment calculating while losing fat and bulking muscle
In the United States, obesity has become an epidemic, so, obviously, why do most people wanna fat loss and limit excess fat. Studies have been proven that your fitness is your health, to live a long life. So, if you’re trying to lose fat or if you’re possibly underweight and wanna gain lean muscle, here’s what we recommend you do:
Calculate your maintaining calories:
you can do that through an online calculator, if you want to gain lean muscle, add to the maintenance calories, If you want to lose fat, consume less than your requirement and you are going through fat loss. The best way is that ideally they lose or gain a pound a week max cause when you start going into extremes, that could mess with your body unless, of course, you have a medical condition or working with a nutritionist or doctor.
This is the right moment to let you know that this app “Lifesum” allows you to track meals, macronutrients, your weight, set goals for yourself, set up delicious recipes, you should think about grabbing the app for yourself.
To make life even easier for you we recommend you just download Lifesum* and plug in all your information and it’ll tell you what your requirement intake is or what you have to be eating to amass or lose fat, It’s such a simpler process when dieting, you don’t have to put anything down on paper that can get very complicated and intimidating.
You now have a solid foundation in understanding nutrition and what healthy consuming truly means so when you’re thinking about nutrition, always remember that little triangle of nutrients and micronutrients to understand what is healthful
there are a lot of nuances when it comes to nutrition,
In general, the field of nutrition research is an absolute mess and we’ll save that for future articles. For now, focus on having a solid understanding for you to maintain on health plan ( training, controlled calorie surplus, intensity resistance/ strength training program).
How to Lose weight without a diet or calorie deficit?
Everyone wants to go through a weight and mass loss without dieting/calories deficit or heavy training, right? It sounds like a dream come true…but in reality, it’s probably the best way to lose weight because dieting DOESN’T work. If they did, nobody would be struggling with their weight and there wouldn’t be a bunch of new diet books coming out year after year.
So how really a fat loss happens?
In this article, that doesn’t mean you can or should lose weight by digesting junk food. Feeding the body whole, nutritious foods is very different from dieting, and as you know, healthy food is all about it! The most important point to get across is that if you’re vigilant, there are other ways to lose weight that don’t involve following a specific diet, tracking calories and/or macros, counting points, or restricting. Here are some tips for a fat loss
1. Don’t focus on the food:
When you’re on a diet or desperately trying cutting/fat loss and prevent fat gaining, your world seems to revolve around food and all you think about is food. What foods can you eat, what foods can you not eat, how many calories do you eat, what can you eat at the restaurant you go to, when will your next meal be, etc.? Somehow it takes over your life. Ditch that approach and focus on other healthy habits like getting enough sleep, drinking enough water, getting your daily vitamins, etc. Food is important, but don’t give it more importance than necessary. Once you stop thinking about food all the time, you tend to eat less without it being a struggle.
2. Work on other areas of your life:
Sit down and make a list of all areas of your life: your career, your relationship with your partner, your relationships with friends and family, your hobbies, etc. Once you have this list, pick some areas to work on or that you want to explore. Pick things that bring you joy and plan to focus on those things each day. It’s amazing how balancing these other areas of your life can bring you peace, help with stress, and balance your diet. balanced nourishment = finding your ideal weight.
3. Have more fun:
Don’t let food (or alcohol) become the pleasure of your life. For example, if the only thing you should expect after work is dinner, change that! There is more to life than food and food shouldn’t be a hobby. Find something you enjoy and do it often. Food can and should be a pleasure, and some foods are super exciting (especially for foodies), but you need other areas of pleasure in your life as well.
4. Honour your biological hunger:
This comes from intuitive eating and is one of the best principles to practice while doing it. Eat only when you are hungry! When you do this, your body can give you full signals. If you eat when you are not hungry, these signals will never appear. This can be difficult to understand because many of us in today’s world do not know what hunger looks like. Take the time to connect with your body and start honoring your true hunger.
5. Eat a meal-size salad daily / eat more veggies:
The water and fiber in vegetables fill you up, help regulate blood sugar, and keep you fuller much better than processed carbohydrates. One way to eat lots of vegetables: Eat a big salad every day! Other ideas: add veggies to your eggs (try this frittata or these baked egg cups), use veggies in non-traditional ways (like a cauliflower pizza crust or these cabbage pasta shells), and spiral veggies for pasta (try this Spicy Shrimp on zucchini noodle pasta) or this zucchini noodle pad Thai).
6. Move more:
It’s not a workout to lose weight because honestly, 80% of what your body looks like is your nutriment, 10% genetics, and 10% exercise, and it’s nearly impossible (and unhealthy) to grow with an unhealthy diet train. BUT exercise helps you lose weight and is good for you! A few things to keep in mind: Just walking 10,000 steps a day will burn an additional 500 calories a day, which works out to 3,500 calories a week.
7. Train the muscles:
Did you know that muscle tissue burns more calories than body fat, even at rest? Research shows that 1 pound of muscle burns about 7-10 calories a day, while 1 pound of fat burns about 2-3 calories. Add strength training/weight lifting to your weekly workout routine and make sure you’re lifting enough to build muscle.
8. Drink more water:
Drinking plenty of water has been shown to help you lose weight, especially if you drink it before meals. Simply replacing water with sugary drinks like sodas and juices will also help you lose weight! Set a goal (e.g. 64 ounces) and try to reach that amount every day.
9. Eating without electronic distraction:
Eating while watching TV, sitting at your computer, or looking at your phone can cause you to lose track of what you’ve eaten and overeat. One article suggests that eating while distracted causes you to eat about 10% more than when you are focused on your food. Turn off those electronics and enjoy your food.
10. Change your dishes:
Regular-sized portions look too small on large plates, which can cause you to add more food and ultimately eat more. Using smaller plates can reduce the amount you eat by up to 20%. As a salad plate for normal meals.
11. Getting enough sleep:
Inadequate or poor-quality sleep can slow down the production of leptin, a hormone that regulates satiety while increasing ghrelin, the hunger hormone. To top it off, lack of sleep also increases cortisol (the stress hormone), making your body more likely to conserve energy and store fat. Not ideal! Keep your hormones balanced by getting those zzzs. Aim to get at least seven hours of sleep a night, but listen to your body because everyone’s sleep needs are different. Read my full article on the health benefits of sleep.
12. Cooking at home:
Restaurant meals are typically prepared with more fat, sodium, and sugar than you would typically use at home. The portions are also much larger. Research also suggests that those who cook more at home tend to eat less in restaurants, showing that healthy habits in the kitchen translate into healthy habits in restaurants. Would you like to start cooking more at home?
13. Restrict snacks:
We’ve been taught that the key to boosting metabolism is to eat 5-6 small meals in 24 hours, but I don’t think that works for everyone. Snacking keeps your insulin level high, making it easier for your body to store fat, and most adults don’t snack because they’re hungry. Balanced, nutritious meals should keep you full for at least 3-to 4 hours and you shouldn’t feel hungry all the time. However, snacks are fine in some cases (e.g. when you are hungry or need something to motivate you between lunch and dinner, before a heavy workout, etc.). If you’re a heavy snacker, think about your habits for a few days and see if you’re snacking out of hunger or other reasons.
14. Avoid alcohol:
Alcohol contains a lot of empty calories, stimulates your appetite, and lowers your inhibitions, making you more likely to indulge in unhealthy foods. If you want to lose weight, reducing your alcohol consumption will help, especially if you drink regularly…