More and more people are interested in having a Healthy dietWhether they just want to improve their health, want to lose weight, gain muscle, or get all of the aforementioned results.
People who are only focused on losing weight are usually the ones who make the mistake of doing unhealthy diets in which they sacrifice vitamins, minerals, nutrients and healthy fats in order to lose weight quickly.
So to help you achieve your goals by eating well, we want to share with you some healthy dietary tips that can be very useful. In this way you can achieve your goals while improving your health and eating habits.
How should a diet be made?
It is clear that The first thing you should keep in mind is the objective that you want to carry out.
That is, it is not the same to make a diet totally focused on losing weight to a diet in which you want to gain muscle mass. There are even diets that allow you to meet these two goals at the same time, although weight loss is not so fast.
A diet completely focused on gaining muscle mass must have foods rich in protein at all your meals. In this way, this type of diet must contain foods such as chicken, fish, eggs, meat and cheese, which can be added in sandwiches or other types of (healthy) flours in order to increase their protein value.
Also, many people choose to eliminate any type of fat from their diet, a very serious mistake. A healthy diet should contain healthy fats, which can be found without many complications in foods such as almonds, walnuts, peanuts, tuna, merey, salmon, chia, coconut, avocado, sardinesetc.
That is why these foods are very useful to reduce inflammation in the body while providing it with the necessary nutrients to increase muscle mass with training.
Another detail that should not be taken into account in a good diet is the Preference to whole foods (bread, rice, biscuits, pasta, etc.), being able to obtain foods that have a good combination of proteins, carbohydrates and fats. This way you can eat a richer and healthier diet, without feeling that you are sacrificing some of your favorite foods.
Can several objectives be met at the same time? Is it recommended?
It is possible to burn fat and gain muscle mass at the same time. There are many high-impact workouts and diets that are focused on achieving these goals.
However, you should keep in mind that The vast majority of experts recommend focusing on one goal at a time. That is, it is preferable to focus a few weeks on gaining muscle mass and then focus a few weeks on a plan to eliminate fat.
This is where one of the biggest challenges in food comes in: lose fat without losing muscle mass. In fact, more and more experts are saying that muscle mass is something that must be kept stable throughout our lives, striving not to lose it at any time.
It is normal that this is lost with age, so you will have to be a little stricter to be able to maintain it.
In this way, In order to lose fat, an energy deficit must be caused, so that you have to plan very carefully our day to day so that calorie intake is lower than what we are consuming. It is best to achieve this with a Combination of exercise and proper nutrition.
What foods are the most recommended to gain or maintain muscle while losing fat?
There are a number of foods that are especially recommended so that we can achieve our goals. Remember that having a good diet is the first step to meet these objectives.
These are some of the foods that we recommend you do not overlook:
Anyone who has exercised and eaten a good diet knows that eggs are a very important food. Begin with Contains PROteins of high biological value, which means that it is an excellent source of essential amino acids.
As you know, proteins are necessary to feed our muscles and thus allow them to develop, repair and maintain more easily.
The egg contains leucine, which is the amino acid responsible for being able to “turn on the machinery” of our muscles and thus allow them to grow.
The myth that eggs raise cholesterol levels and increase the likelihood of heart disease are deeply ingrained in people, but More current research has debunked this belief., being able to consume up to 1 egg every day without causing any type of cardiovascular problem.
The chicken and other meats are also a Good source of leucine, as it is usually found in foods of animal origin. In this way, chicken is usually one of the best alternatives to avoid having to resort to red meat and other processed meats that can be carcinogenic.
It is well known that Chicken is a meat very rich in protein It is also satiating, low in fat and very versatile, so you can add it to a good number of recipes and dish. It is known that Each 50 gr of chicken provides between 2-3 gr of leucine.
Compared to other plant-based foods that also have protein, such as tofu, chicken contains a much higher amount of protein, which is the main reason why it is such a popular food.
The vegetables They are usually the source of protein that people who do not eat meat turn to, since They have a good amount of protein and are also very satiating.
It is a good source of nutritious carbohydrates and is a very balanced food, so adding a good portion of legumes to our diet can be a good alternative.
Other foods to consider
The truth is that there is a good series of foods that, consumed properly, can be of great help to meet our goal.
Among these foods we can highlight the following:
- Natural yogurt
Taking into account this information and these tips you should not have so much problems to be able to eat a healthy diet that allows you to achieve your goals.