Cheap Way for Healthy Diet

Cheap Way for Healthy Diet

Eating a healthy lifestyle shouldn’t have to be expensive. When we go to the grocery or visit healthy food store to buy healthy foods, for sure there’s the idea that when it comes to “healthy”, we think of the latest superfoods craze that are talk of the town which, are rather quite expensive. But you can spend your hard earned cash properly without emptying your wallet just for your diet alone. There are inexpensive healthy foods out there in the market that you should consider to place it in your basket whenever you hit the stores. 

Include the following in the list.

Milk and other dairy products. These contains many nutrients such as calcium, vitamins A and B12, carbohydrate, fat and protein.

Tofu. A good alternative to meat and a popular food to vegetarians and vegans. It contains good source of protein and would not hurt your pocket.

Oats. It has a good source of fiber, carbohydrates, vitamins and minerals.

Brown rice. Brown rice is loaded with fiber, potassium, magnesium and vitamin B so choose this one instead of white rice.

Eggs. Eggs are packed with protein which is essential to muscle building and weight loss.

Seasonal Fruits. You can actually buy any fruits but why include seasonal? Well you can’t always have certain fruits all the time. If it’s not in season yet, expect the prices to go up and if it’s in season, it will definitely have lower price. Buy them seasonally so they will be cheap.

Veggies. As for veggies, like fruits, there are some that are seasonal, so always buy those when in season so it will not be expensive. Also, consider purchasing a bag of frozen vegetables in the store over the weekend and consume it all for a week. Frozen veggies are as good as fresh and they come in variety to suit your needs. With a bag for a week, prepare for portion sizes on your meals. If you’re not much into veggies, a bag of frozen ones is a great way to improve your palate and diet. When it becomes a habit, add another bag for a week for a gradual process.

Water. Remember the general rule of drinking at least eight glasses of water? Always include H2O in your diet. It has zero calories compared to diet sodas.

4 Fatty Foods that are Essential for Fat Loss and Offseason Growth

Bodybuilders frequently have this notion that they must take extreme diets to make their physique to extreme levels. Back in the day, there was a thought that a zero-fat diet was the best possible way to rip up. However, it was found to be unsuccessful so the high-fat diet replaced the previously failed diet program and became the norm. But in the end, most bodybuilders have figured out that either of these extreme diet programs will lead to a successful result on their bodybuilding phase.

Whether you want to lose bodyfat or increase muscle mass, the strategy is to have a diet that’s somewhere between the two extremes. Moderation of taking the right types of fats can help build muscles and in most cases, reduce your bodyfat. So if you’re into the cutting or growth phase, you need to consume 20% of their calories from fat. Here are some healthy sources that you can take.

Whole eggs. Probably one of the best sources of protein and a staple to bodybuilders, eggs provide excellent amino acid profile. Both the yolk and white give great protein with the whites being faster to digest while the yolk may take longer to digest because it contains dietary fat which provides more sustained amount of protein. One egg yolk contains 6 grams of fat with half of it being saturated so eating six or more a day would result to too much saturated fat. The solution is not to eliminate, but to reduce the number of yolks so for every five or six egg whites you consume, add one yolk not exceeding three on daily basis. With six egg whites and one yolk, that’s 24 grams of protein and 6 grams of fat.

      Red meat. To cut up, you will need to reduce your calories but omitting too much fat might compromise your testosterone levels. As to cutting out dietary fat and also carbs and total calories, your testosterone levels go down and if that happens, you will lose muscle mass as well. Red meat contains fats that assist testosterone levels that include conjugated linoleic acid (CLA), a fat that allow body to tap into fat stores as energy source and promotes muscle growth. Mass seekers can have an intake of red meat twice a day as well as dieters, provided that they do not consume more calories than their daily target.

      Salmon. An excellent source of omega-3 fatty acid is salmon. Omega-3s help spare the loss of glutamine and supports the immune system. They help fight muscle inflammation and lead to enhanced glycogen storage. There’s also an indication that they promote the loss of bodyfat and retention of muscle during dieting stages. Omega-3s are so essential that even dieters should also take this four times a week even if it’s a small portion.

          
      Low-fat cheese. Myths that dairy products are fattening food are simply just myths. Low-fat cheese contains many anabolism-promoting peptides, small amount of CLA, also found in red meat, calcium, vitamins and minerals. Research shows that it also contains calcitriol which help burn fat on low-calorie diets, and casein protein.

Bodybuilders fear fatty foods but they really shouldn’t. For building muscle growth and keeping bodyfat within reason, they need proper provision of nutrients as well as control in calorie intake. Fatty foods may be caloric, but they provide nutrients that many bodybuilding foods lack so having them included in your diet are great choices during mass-gaining phase, and by tweaking for some adjustments, are also essential for cutting phase. In the end, you need to take proper balance of food intake to stay anabolic and keep bodyfat in check.