The Ultimate Diet to Build Muscle and Lose Fat
Diet is a crucial aspect of working out that is commonly overlooked.
In fact, most people fail to achieve their workout goals because they do not have a proper diet.
Remember: No workout routine is complete without a well-planned diet! Step 1: Determine your Diet Ratio Your diet should have a balanced carbohydrates-fat-protein ratio.
The recommended ratio is:
Your recommended diet ratio will be:
Complex carbohydrates are further categorized into: a.
Natural complex carbohydrates b.
Refined complex carbohydrates Simple carbohydrates are further categorized into: a.
Natural simple carbohydrates b.
Refined simple carbohydrates 1.
Complex Carbs Complex carbs are foods made up of three or more sugar molecules linked together (that's why they are more 'complex' than simple carbs, which only have one or two sugar molecules!).
They are often referred to as starch or starchy foods.
Complex carbs are sometimes termed "good carbs" because they break down more slowly to give a steady blood sugar/energy level, allowing you to control your appetite better.
a.
Natural Complex Carbs These are foods in their natural state and are usually rich in nutrients such as Vitamin B, Vitamin E, essential fatty acids, zinc, magnesium, fiber, and iron.
Examples include brown rice, potatoes, whole grain breads.
b.
Refined Complex Carbs Refined complex carbs are foods which have been processed to remove its husk and germ.
This extends shelf life and gives foods a finer texture and better appearance.
However, it also removes many of the important nutrients listed above.
In addition, refined complex carbs are broken down faster than natural complex carbs and causes higher sugar levels in your body.
Examples include white rice and white bread.
2.
Simple Carbs Simple carbs are foods made up of one or two sugar molecules only (that's why they are termed 'simple':P ).
They are also known as sugars.
Simple carbs are broken down faster than complex carbs, leading to higher sugar levels.
a.
Natural Simple Carbs These are foods in their natural state.
Even though natural simple carbs are broken down faster than complex carbs, it is still important to include them in your diet.
This because they are usually rich in nutrients and fiber which aids in digestion.
Also, they break down a lot slower than refined simple carbs and do not cause sugar levels to spike.
Examples include fruits, vegetables and honey.
b.
Refined Simple Carbs Refined simple carbs are foods which have been machine-processed to extend shelf life and improve texture/appearance.
They are broken down VERY fast and cause sudden peaks in your sugar level.
Your body will get used to this high sugar level.
As a result, when the sugar level drops, your body will crave for sugar again, causing you to feel hungry.
This is why people tend to have a constant craving for refined simple carbs.
Eating too much of such carbs will lead to excess sugar, and your body will convert these sugar into fat! Examples include soft drinks, pastries, white sugar, candies.
However, there are many protein junk foods that are high-carb, high-fat and low-protein, and you should definitely avoid them.
Eat these Good Protein Foods Eggs Turkey and Chicken Fish Nuts Cottage Cheese Whey Protein Low Fat and Chocolate Milk Avoid or Limit these Bad Protein Foods Bacon Breaded Foods (e.
g.
Shrimp) Chicken Nuggets Beef Jerky Processed Meat (hot dog, meat patties) Red Meat Whole-Fat Dairy
They are solid at room temperature.
Saturated fats were once considered to be "Bad Fat" and linked to cardiovascular disease.
However, recent research has shown that saturated fats may not be so bad after all, and they are also an important source of vitamins and minerals.
Sources include beef, lamb, pork, whole-fat diary and tropical oils (coconut, palm, rice bran).
Monounsaturated Fats are "good fats" that help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.
They are liquid at room temperature.
Sources include olive oil, peanut oil, canola oil, avocados and nuts (almonds, peanuts, cashews, hazelnuts, macadamia nuts, Polyunsaturated Fats are thought to lower both good and bad cholesterol.
They are liquid at room temperature.
Polyunsaturated fats are good sources of omega-3 and omega-6 "essential" fatty acids.
"Essential" means that our bodies cannot manufacture these fats and they must be obtained through external food sources or supplements.
Omega-3/6 fatty acids reduce blood pressure, lower bad cholesterol, fight inflammation, promote healthy brain function and strengthen the nervous system.
Sources include fatty fish (salmon, mackerel, herring, trout, tuna and sardines), vegetable oils (corn, cottonseed, soybean, sunflower, sesame), nuts (walnuts, butternuts, pine nuts, pecans) and seeds (flaxseed, pumpkin, sunflower, sesame, watermelon seeds, chia Trans Fats are true-blue "bad fats" because they not only raise LDL (bad) cholesterol but also lower HDL (good) cholesterol.
Examples of food with Trans fats: Shortening, stick margarines, fried foods, some commercial baked goods (pastries, pie crusts, biscuits, pizza crusts), fast food, breaded food, instant noodles, cake mixes.
CONGRATULATIONS on finishing such a tediously long article! Give yourself a pat on the back! I hope you now have a better understanding of the different components of diet.
In fact, most people fail to achieve their workout goals because they do not have a proper diet.
Remember: No workout routine is complete without a well-planned diet! Step 1: Determine your Diet Ratio Your diet should have a balanced carbohydrates-fat-protein ratio.
The recommended ratio is:
Protein: 0.Let's assume you weigh 155 pounds and your Daily Caloric Intake is 3080 calories.
7 grams of protein per pound of body weight Fat: 25% of Daily Caloric Intake Carb: Remaining calories should come from carbohydrates.
Your recommended diet ratio will be:
*Protein = 0.*Note: 1 gram of protein = 4 calories 1 gram of carbohydrates = 4 calories 1 gram of fat = 9 calories Step 2: Choose the correct food
7 grams x 155pounds x 4 = 434 calories = 108 grams Fat = 25% x 3080 calories = 770 calories = 85 grams Carb = 3080 - 770 - 434 = 1876 calories = 469 grams
Carbohydrates Carbohydrates are the main source of energy for your body.There are two types of carbohydrate: Complex and Simple.
It is broken down by your body into sugars for energy.
Complex carbohydrates are further categorized into: a.
Natural complex carbohydrates b.
Refined complex carbohydrates Simple carbohydrates are further categorized into: a.
Natural simple carbohydrates b.
Refined simple carbohydrates 1.
Complex Carbs Complex carbs are foods made up of three or more sugar molecules linked together (that's why they are more 'complex' than simple carbs, which only have one or two sugar molecules!).
They are often referred to as starch or starchy foods.
Complex carbs are sometimes termed "good carbs" because they break down more slowly to give a steady blood sugar/energy level, allowing you to control your appetite better.
a.
Natural Complex Carbs These are foods in their natural state and are usually rich in nutrients such as Vitamin B, Vitamin E, essential fatty acids, zinc, magnesium, fiber, and iron.
Examples include brown rice, potatoes, whole grain breads.
b.
Refined Complex Carbs Refined complex carbs are foods which have been processed to remove its husk and germ.
This extends shelf life and gives foods a finer texture and better appearance.
However, it also removes many of the important nutrients listed above.
In addition, refined complex carbs are broken down faster than natural complex carbs and causes higher sugar levels in your body.
Examples include white rice and white bread.
2.
Simple Carbs Simple carbs are foods made up of one or two sugar molecules only (that's why they are termed 'simple':P ).
They are also known as sugars.
Simple carbs are broken down faster than complex carbs, leading to higher sugar levels.
a.
Natural Simple Carbs These are foods in their natural state.
Even though natural simple carbs are broken down faster than complex carbs, it is still important to include them in your diet.
This because they are usually rich in nutrients and fiber which aids in digestion.
Also, they break down a lot slower than refined simple carbs and do not cause sugar levels to spike.
Examples include fruits, vegetables and honey.
b.
Refined Simple Carbs Refined simple carbs are foods which have been machine-processed to extend shelf life and improve texture/appearance.
They are broken down VERY fast and cause sudden peaks in your sugar level.
Your body will get used to this high sugar level.
As a result, when the sugar level drops, your body will crave for sugar again, causing you to feel hungry.
This is why people tend to have a constant craving for refined simple carbs.
Eating too much of such carbs will lead to excess sugar, and your body will convert these sugar into fat! Examples include soft drinks, pastries, white sugar, candies.
Protein Protein is the "building block" of muscle.When you work out, your body requires quality high-protein foods to build muscles efficiently.
It is required to build and repair muscles.
However, there are many protein junk foods that are high-carb, high-fat and low-protein, and you should definitely avoid them.
Eat these Good Protein Foods Eggs Turkey and Chicken Fish Nuts Cottage Cheese Whey Protein Low Fat and Chocolate Milk Avoid or Limit these Bad Protein Foods Bacon Breaded Foods (e.
g.
Shrimp) Chicken Nuggets Beef Jerky Processed Meat (hot dog, meat patties) Red Meat Whole-Fat Dairy
Fat There are four main types of Fats: 1.The information below is going to be a little dry, so please bear with me and try not to fall asleep! Saturated Fats increase both LDL (bad) cholesterol and HDL (good) cholesterol.
Saturated Fats 2.
Mono-unsaturated Fats 3.
Poly-unsaturated Fats 4.
Trans Fats
They are solid at room temperature.
Saturated fats were once considered to be "Bad Fat" and linked to cardiovascular disease.
However, recent research has shown that saturated fats may not be so bad after all, and they are also an important source of vitamins and minerals.
Sources include beef, lamb, pork, whole-fat diary and tropical oils (coconut, palm, rice bran).
Monounsaturated Fats are "good fats" that help lower LDL (bad) cholesterol while also boosting HDL (good) cholesterol.
They are liquid at room temperature.
Sources include olive oil, peanut oil, canola oil, avocados and nuts (almonds, peanuts, cashews, hazelnuts, macadamia nuts, Polyunsaturated Fats are thought to lower both good and bad cholesterol.
They are liquid at room temperature.
Polyunsaturated fats are good sources of omega-3 and omega-6 "essential" fatty acids.
"Essential" means that our bodies cannot manufacture these fats and they must be obtained through external food sources or supplements.
Omega-3/6 fatty acids reduce blood pressure, lower bad cholesterol, fight inflammation, promote healthy brain function and strengthen the nervous system.
Sources include fatty fish (salmon, mackerel, herring, trout, tuna and sardines), vegetable oils (corn, cottonseed, soybean, sunflower, sesame), nuts (walnuts, butternuts, pine nuts, pecans) and seeds (flaxseed, pumpkin, sunflower, sesame, watermelon seeds, chia Trans Fats are true-blue "bad fats" because they not only raise LDL (bad) cholesterol but also lower HDL (good) cholesterol.
Examples of food with Trans fats: Shortening, stick margarines, fried foods, some commercial baked goods (pastries, pie crusts, biscuits, pizza crusts), fast food, breaded food, instant noodles, cake mixes.
CONGRATULATIONS on finishing such a tediously long article! Give yourself a pat on the back! I hope you now have a better understanding of the different components of diet.