Is it that we can achieve the perfect body by working out in the gym alone? The answer is, NO. Working out, no doubt helps the body to burn calories and lose weight. But, without combining it with a diet particularly suited for the purpose of losing weight and building muscles, the task is only half complete. A body doesn’t need to weight to lose weight first and then build muscles. With a right proportion and mix of all three, the goal can be achieved in the most efficient and easy manner. A good diet helps in achieving lean muscle mass which makes the body healthy and stronger.
The key is to eat less calories and more fibre. One should aim at gaining maximum amount of nutrition through lesser amount of calories. One can burn fat and raise the metabolic rate through cardio workouts and strength training. The aim is to watch while you eat that is “control the portion size”. One should get the full body assessment by knowing the muscle weight, body mass index and water proportion in a body. Then the diet and the workout should be balanced according to the individualistic needs.
A diet rich in lean proteins, carbohydrates complex in nature and right mix of fruits and vegetables must be followed. Even healthy oils and dry fruits should be included in the diet.
There are many kinds of popular diets like Water diet, Salt free diet, cabbage soup diet, Juice and various other detoxification diets. One should follow the healthy eating habits like:
Eat a well-planned meal and eat the food with concentration.
Make a chart and determine the types of foods through which you want to acquire the daily calorie intake.
Maintain a copy of what you eat, this will help you in determining which foods keep you healthy and active.
Watch the foods you eat in terms of their portion and also avoid skipping any meals. Skipping meals in not good for body as it reduces the basic metabolic rate.
Substitute good foods from bad foods like consume more of water, fresh fruit juices and lemonade rather than caffeinated and fizzy drinks. Opt for low cal-food rather than high calorie and junk food.
Prefer a home cooked meal over a high preservative and additive food bought from the super markets.
TOP FIVE FOODS that build muscles and lose weight
WHOLE EGGS: The eggs come with 7 grams of protein per egg. They are readily available and a cheap source of nutrition. Egg white is a rich source of protein and the yolk is full of vitamin A, vitamin D and vitamin E and also provides the body with a good amount of cholesterol. It helps in elevating the testosterone level which helps in building muscles. People often hold a myth about yolk being unhealthy, but it is a very nutritious source and should not be thrown away.
YOGHURT: Yoghurt brings the maximum benefit if it is low-fat and is eaten along with berries. The stomach friendly bacteria present in the yoghurt are very beneficial for the body and increase the immunity levels of the body. It is also a rich source of calcium which leads to strong bones and healthy digestion.
FISH AND FISH OIL: Fish and fish oil are the richest sources of Omega-3 and Omega-6 amino acids. They lead to healthy functioning of the body and brain. It also increases the testosterone in the body which is essential for muscle building. Fish like Tuna and Salmon are also a rich source of docosahexaenoic acid and eicosapentaenoic acid. Fish oil is also available in the form of fish supplements like Cod Liver oil. Lean meat is also very useful for losing weight and building muscles. It is a rich source of vitamin B12, protein, iron, zinc and creatine.
DRY FRUITS AND OILS: Almonds, Cashews, walnuts and Hazelnuts are all rich sources of dietary fibre and potassium. High in polyphenols and phenolic acids and an antioxidant booster. Extra virgin oil is rich in mono-saturated fats which help in increasing the stamina for weight training. They help in gaining muscle mass in a healthy way.
WHOLEGRAINS, FRUITS AND VEGETABLES: Oatmeal, Bran, whole wheat pasta and rice, help in increasing the stamina and boosting energy which strengthens the muscles and helps in core strengthening of the body. Vegetables such spinach, okra, cauliflower and other greens are very healthy as they are rich in fibre and help in elimination of toxins from the body. Fruits are healthy too for the proper functioning of the body by providing energy and substituting the sugar cravings with natural sugar called fructose. Fruits like banana, apple, strawberries and nectarine are the healthiest.
Thus, by following a good workout regime and a balanced diet rich in nutrition, one can gain the right amount of muscle mass and lose the excess weight making the body fit and healthy.