Food to Eat for a Healthy Lifestyle
Among all the news about which food are good for us or bad for us, figuring out what you can eat on a daily basis can be challenging. Some food is good for you but isn’t necessarily a great addition to your diet if you’re eating it every single day. Getting a balance is very important when it comes to your diet, so let’s look at some of the great foods that you can eat every day as part of a healthy lifestyle.
Add it to your breakfast, use it as a dessert – there are plenty of ways you can get some yogurt into your diet every day. Like anything, it’s important not to eat too much of it, as excessive dairy products can cause constipation, bloating and skin problems in some people. A small portion of probiotic yogurt every day can help your gut and stomach to stay healthier.
It’s full of iron and other nutrients, and it’s safe to eat every day. You can eat spinach raw along with salads, add it to your smoothies with different fruits, or steam it and add to a roast dinner or warm curry.
Berries are considered super-foods in many contexts, and since there are so many different types, it’s easy to find which ones fit easily into your diet. You can experiment with strawberries, blueberries, blackberries, and raspberries, using them as snacks throughout the day, breakfast foods in a smoothie or with yogurt, or even after a healthy dessert in the evening.
Unless you’re allergic to nuts, a small handful of them every day can help to boost your overall wellbeing. Almonds, walnuts, and peanuts are some of the most common nuts and are full of goodness. Nuts are a great option for vegans who may struggle otherwise to get good fats and a well-balanced amount of nutrition. Nuts can help you to lose weight, maintain a healthy weight, and lower your risk of heart disease.
Some people avoid this as it is high in calories compared to other fruits, however, half an avocado a day will help you feel fuller for longer and provides a great source of fiber. Always wash avocados before cutting into them or peeling them. This fruit has plenty of Vitamin K, which helps to promote better bone health.
Should Different Diet matter for weight management? Men and women generally train in the same way when it comes to strength training. If you think about it, how many different ways are there to lift weights? Not many. So if men and women strength training routines are the same, do their diets have to be that much different?
Yes, and here’s why:
Many females also lift weights and do a lot of cardio training as part of their exercise routine. All of those for an effort to lose body fat and thus weight. While cardio training does burn calories, the female body can sometimes react differently. And that is by holding onto body fat instead of getting rid of it. What you eat is far more important than how much you exercise, when it comes to weight loss.
Think about what you eat as being the responsible agent for weight loss. Cardio, on the other hand, is good for your heart. It helps direct more calories toward muscle and fewer to fat cells.
So what should a female diet look like?
Not that much different from men, but typically women tend to gravitate having more sugar in their diet than men.
This generally means women are not getting as much protein as they should:
- A diet that is 80% carbs
- 10% protein and
- 20% fat, will create entirely different results than one that is
- 40% carbs,
- 40% protein and
- 20% fat.
Protein is the building blocks of the body. An adequate amount of it is responsible for repairing the damage done to muscles when you lift a weight. Don’t worry – the damage is only temporary and necessary for good toning. However, without enough protein in your diet, muscles won’t repair fast. It will take longer to get that sleek lean look.
Without adequate protein, your body could see muscle as a source of calories if you are not eating enough. Thus consuming muscle mass instead of increasing it slightly.
When thinking about diet:
- Choose fresh wholesome foods over the prepackaged ones.
- Prepackaged food can be are loaded with added sugar and high in saturated fats.
When on a weight-lifting diet:
- Counting the types of calories (carbs, protein and fats) is more important than the total number, although it is important that you get enough each day.
To tone muscles:
- Eat 500 more calories per day than what is recommended for maintenance at your age and activity level.
- Go 500 calories less and make sure your diet has at least 1.7 to 1.8 grams of protein per pound of body weight.
Keep in mind that weight is mainly controlled by diet; strength and muscle mass by weight lifting. Controlling these two variables will get you the results you seek.
Protein is essential for life! Like the other macronutrients – fat and carbohydrates, we need it for a variety of reasons. But unlike the other two, our body doesn’t store protein, so we need some of those every day and here is why…
Three types of amino acids in our body:
The nonessential and conditional types are made by the body as needed. But the essential type has to come from protein in our food and cannot be made by our body.
The essential amino acids in protein keep us healthy by working in the background. It’s by making new cells, enzymes and various hormones. This is to keep our body functioning optimally. Most people recognize it as building muscle and losing weight.
When we exercise, the protein in muscle cells is damaged. Part of the recovery phase is called protein breakdown. It is where the damaged cells are purged from the muscle. The other part of recovery is replacing the purged cells and adding new ones making for more muscle mass.
Because it takes more calories to support more muscle, metabolism is sped up. This makes the body ends up burning more calories than before. Even while at rest, it is known as the Basal Metabolic Rate.
Most diet plans focus on controlling carbs to help their customers lose weight. In the short-term, calorie deduction of 500 per day should result in a loss of one pound per week.
And how protein helps create that calorie deduction?
It keeps one feeling fuller longer. There’s less of a tendency to grab a snack (more than likely one that is not healthy) between meals. And because the craving to eat is not there, fewer calories are consumed.
It is harder for the body to breakdown than either fat or carbs. So the body uses some of the calories in protein to break it down. This is known as the thermic effect. For every 100 protein calories consumed, 30 are used in the thermic effect.
From building new cells for hair, nails, to balancing out enzymes and hormones, to building muscle and reducing calorie intake… it is easy to see why we need some it each day. On average, about 8 grams of protein from meats, dairy, eggs, tofu, and legumes per 20 pounds of body weight is required each day for optimal body performance