How To Make The Most Out Of A Balanced Diet?
Who in the world is not interested in staying healthy, fit, and live longer? Everyone can nod in agreement answering this question. Hold on, as all depends on how you make most of a balanced diet.
Those who want to attain the blissful experience of staying in shape let them start with eating 'clean' and healthy diet. Indeed this wise decision is to not just to make you healthy, but it has an important aim to avoid developing health problems and resultant hospitalization that causes financial burden on families. This usually happens to people who are fond of junk food which are high in sodium, deficient in proteins and fiber. That is why exactly one needs to be informed and must have knowledge on healthy eating habits.
Let us discuss what are healthy eating habits? Why not take a pledge for eating 'clean'. Perhaps this will be the wisest choice you are going to make as this involves enhancing your health and avoiding health issues. According to experts healthy eating means "following a healthy diet that comprise selecting copiously of lean meats, eggs, root vegetables, fruits, whole grain, and dairy products." In the same vein, one should also avoid wrong food habits that are sugar rich, with high content of saturated fats, and sodium which are the products of fast food joints. This includes full calorie beverages, treated snacks like fries and crackers which are sodium rich. Having discussed on healthy and unhealthy food habits, let us turn our attention on body building with the help of a healthy diet.
A liking for Indian nourishments is gaining ascendency in the backdrop of unhealthy food habits prevailing in the country as a result of western values. The moot question is. "Can Indian nourishments provide the right nutrition for an athlete or a weight lifter as fuel for their training or arduous exercises?" Indian athletes have understood the importance of Indian diet idea to stay in shape, and they are adhering to it religiously. A fiber rich Indian diet is important for weight loss goal as well as for muscle building. Indian diets have the right balance of nutrients and minerals that gives adequate oomph for athletic shows. Let us discuss more into the requirements of Indian body builders.
Essential Tips for Bodybuilder
We are what we eat. Therefore eat right with the following tips.
Balanced diet :
Western diets focus on low carbohydrate and high protein diet for muscle building. But the fact lies in having a balanced meal that has some good iron, with which your body absorbs energy from carb, protein, and fat during exercise.
Carbs :
Indian meals are rich in carbs. Up to 40-50 % of your total calorie intake should come from multifaceted carbohydrates nourishments. At the same time, one should be careful to avoid simple carbohydrates like sugar and refined foods like Maida. Instead consume carb calories through whole grains, fragmented wheat, red/brown rice, oats, jaw (barley) etc.
Protein :
For those who are starters in body building, good protein is recommended. The prescribed quantity is at least 30– 35 % of calories from proteins. Still it all depends on your movement level as well as your body heaviness when it comes to actual amount.
Fats :
The fact about fat is: 10- 20 % of our calories should come from fats. Consuming olive oil, or coconut oil, rice bran oil or other such ghee and butter make sense. Include also healthy nuts, fish oil and avocados for better results.
Vitamins :
Micro nutrients matter a lot for health. Vitamin E, Vitamin B and Vitamin C are a few decisive vitamins that help in attaining muscle mass. Vitamin E, B and C are all antioxidants that take care of the leftover that is produced in the body due to strength working out.
Coming back to Indian diet that emphasize on consuming fruits and vegetables in sufficient quantities as it has the right amount of vitamins and minerals. Yet again, other than right intake ensure that the fruits and vegetables are clean.
- Mukta Agrawal Senior Nutritionist "INLIFE Healthcare"
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