![]() Lean Day Lose fat, gain muscle, and see results fast May 30, 2003. 3rd Place - bigcalves What Are The Best Foods For Cutting? The winter months have finally passed. After a few weeks, or actually months now that you look at your. Learn how to plan your diet and nutrition for your fitness goals. Nutrition for muscle building, fat loss and health. LIVESTRONG.COM offers diet, nutrition and fitness tips for a healthier lifestyle. Achieve your health goals with LIVESTRONG.COM's practical food and fitness tools. I was searching for a program to genuinely help me lose body fat and get a six pack. I came across your website and the money back guarantee you offered. What Are The Best Foods For Cutting? When cutting it is crucial to not only count the calories you consume, but to make sure you are getting quality nutrients from those calories. What are the 2. 0 best foods for cutting? Explain why. What are the 5 best supplements for cutting? Explain why. How does one determine how many calories they should consume when cutting? Show off your knowledge to the world! The Winners: 1. Aussie LTDView Profile. We bulk, we add mass and then we cut down. For a long time people have had their own theories on which foods are best for loosing weight. In this article I have provided my own expertise on this issue, providing my favorite 2. Please read on. Best Foods: What are the 2. Explain why. Following is a list of 2. They can be added to any weight- management program, or anyone looking to cut down. ![]() Sesame Seed Oil: All the talk about loosing weight lately seems to center around a substance called Sesamin. Sesamin is a lignan only found in Sesame Seeds. It decreases fat storage and increases fat oxidization, and therefore can be extremely beneficial for those wanting to loose weight. Sesamin works by activating a receptor in the human body (PPARalpha) which has a major role in oxidizing fats and how they are stored. It does this by increasing the enzymes involved in the oxidation of fatty acids. The reason Sesame Oil is recommended over eating seeds is that the oil will provide the same amount of sesamin per serve, but is a lot less concentrated in fats than seeds are. I would recommend one tablespoon of oil per day, or if you're prefer eating seeds, then take in 5. ![]() ![]() Salmon: Protein needs to be high at this time to ensure muscle- loss doesn't occur, and salmon is one of the best choices because it is low in saturated fats, while also providing valuable Omega 3's. It contains the essential fatty acids DHA and EPA, of which the body is unable to manufacture without the assistance of the diet. The reason salmon, and other fish high in Omega- 3 are so valuable is that unlike flaxseed Oil, DHA and EPA are readily available without conversion. ![]() Omega 3 DHA and EPA will help fat loss by stabilizing insulin levels which are one of the main causes of storing excess fat, as well as aid in energy production. As a side- benefit, fish is also said to protect against cardiovascular disease, making it an all- round good choice. White Kidney Beans: White Kidney beans do not only carry all the health benefits of legumes, but also contain 2. These block carbohydrate digesting enzymes and help reduce carbohydrate absorption. This means less carbohydrates are absorbed, and as a result, less fat storage. Some may even find they are able to increase their carbohydrate intake when eating kidney beans. This means you are able to eat more food, which is one of the drawbacks of cutting. Want to learn to throw a perfect spiral or how to hit a curve ball? On top of being a carb- blocker, white kidney bean is also a highly nutritious food that is high in protein, very low in fat, while containing many vitamins and minerals. Like all legumes, such as butter beans and lentils, the white kidney bean is very slowly absorbed, which means it will keep you full for longer.
![]() Green Teas: Green Tea has been long- known as a thermogenic, while aiding in fat- loss. Green tea can be consumed through teabags to get this desired effect. Green tea also contains the compounds Polyphenols and Catechins, which works as an antioxidant in the body. Antioxidants work by fending off the negative affects of free- radicals, which can be induced by heavy training. Leafy Green Vegetables: These are packed full of nutrition and are an excellent choice to compliment any meal. Green leafy vegetables, as well as most other vegetables, contain significant amounts of fiber which help slow down the rate of absorption of the other foods in your meal. Eating vegetables is a good habit to get into because it encourages a large portion of your meals to come from vegetable sources, which are bulky and filling with minimal calories. You can also be rest assured that you're taking care of your health and getting your 5 servings. Additionally, all vegetables contain phytonutrients, substances only found in natural foods. These have an array of health benefits. Good choices of leafy greens are raw salads, spinach, romaine lettuce, bok choy, silverbeet, sprouts and cabbage. Flaxseed Oil: Flaxseed Oil is the most highly concentrated form of Omega 3's in existence. Each serve contains a whopping 8 grams of ALA. ALA is vital for fat loss as it helps in the regulation of glucose which is important for carbohydrate equilibrium. ALA also aids the body in effectively metabolizing fats. Both of these make it a great choice for those cutting. As well as Flaxseed Oil's fat burning properties, it also an energy booster, boosts brain health and learning and protects the heart. Grapefruit: Grapefruit has long been known as a food that aids in fat loss. Although many studies have been conducted and we are still not sure what ingredients contribute to its weight loss, I've read about enough people who have had success with eating the fruit to recommend it. I do know grapefruit is a low GI food, one of the slowest absorbing fruits, as well as being high in vitamin C and flavonoids for energy production and immunity. However, it is also highly acidic, so I wouldn't recommend too much. When weight loss is your goal, half a grapefruit a day as part of an overall fat- burning diet- plan should work. Tomatoes: This is a food that isn't highly talked about when it comes to fat loss, but when I personally try to cut weight, I always include tomatoes as a staple food. I find it helps regulate my appetite, as well increasing mood. I was doing some investigating and tomatoes contain 2 naturally occurring brain chemicals called serotonin and endorphins. Both, especially serotonin, play a vital role in suppressing appetite by sending signals to the brain that make you feel satisfied. Tomatoes are very low in calories. They also contain a compound called lypocene that gives tomatoes its rich red color, and is said to protect against cancer. Whole- Grain Bread: Foods for bulking and cutting should be different. When bulking you can afford to eat foods more highly concentrated in carbs such as your rices and wholemeal breads, but when cutting its important to find foods that fill you up with less carbs. I think wholegrain breads are one of the best options here. They contain just half the amount of carbs per serve compared to rice, and at the same time are higher in protein, full of nutrients, and encourage you to eat less. All I need is 3 slices with each meal, equivalent to 3. Carbs, whereas I need 1 1/2 cups of rice to give me the same fullness (around 7. Look for whole grain bread with moderate sodium, a variety of grains and one that is high in protein. Soy and linseed bread is an excellent choices as its high in Omega 3, proteins and very slowly absorbed. Brewer's Yeast: Brewer's yeast is in my opinion one of nature's best super- foods. Brewer's yeasts contains an abundance of nutrients needed for fat loss, and is full of protein. Each serving can contain up to 1. Some of these nutrients include a high level of the mineral chromium. Chromium helps regulate insulin levels and will keep you away from eating excess carbohydrates. It is also nature's highest source B- vitamins, which have a major in how the body uses the carbohydrates you ingest, and can therefore prevent fat- storage. Kelp: Kelp has been classified as one of nature's superfoods. It is a plant that is found in the sea, and can be either eaten, or taking as a supplement. I will discuss supplements for fat loss in the next section. Why kelp? It is extremely high in many minerals including selenium and iodine. Iodine is the one most worthy of noting for its role in thyroid metabolism. If you want to target fat- loss effectively, you have to target it from all angles, and considering how effectively your thyroid is functioning is a vital step to getting there. Turkey Breast: One of the best sources of protein for cutting due to its protein/fat ratio. While cutting you should look at getting as much protein from sources that are low in calories and turkey breast achieves this balance perfectly. There is no one particular ingredient that sticks out in turkey for fat loss, but it is a complete food that is high in amino acids such L- carnitine, it contains plenty of protein and little fat. Cottage Cheese: Cottage has long been known as a staple in the bodybuilder's diet. Although it's known as a . Always select the low- fat varieties. Lean Beef: What would a diet be without some meat? Beef is high in iron, b- vitamins and creatine, which can work together to increase ATP, and give you longer, harder workouts. Always choose lean varieties, usually the pinker the color, the less fat it has. Red lentils: Of all legumes, red lentils have the highest amount of Protein per serving, while being very low in calories and saturated fat. They are low GI, and high in fiber and phytonutrients. I like them because you can eat a lot without blowing your budget, or your waist. Mushrooms: Very similar in nutrition to brewers yeast, mushrooms are very high in B- vitamins and chromium. You can add mushrooms to salads or eaten raw. Eating vegetables raw are always better to maximize nutrition. Chicken Breast: Chicken breast is another choice of protein for those looking to cut down. Like turkey breast, it has a very high protein ratio and is low in fat. Just make sure you select skinless varieties, or remove the fat. Apples: Apples are great. They have been rated very highly on the Satiety index. The satiety index is a measurement of how filling common foods are. There have been many studies on different foods, and apples rate as one of the most satisfying foods around. This means they fill you up quicker and keep you full for longer. Apples are also high in fiber, and contain a lot of other nutrients, so they are a good overall choice in a healthy diet. Muscle- Building Meal Plan at Mens. Health. com. Cook (or order): 2 eggs. Add a multivitamin/mineral supplement like Centrum Performance, or any other brand that supplies 1. Daily Values for the majority of vitamins and minerals listed on the part of its label marked . Oatmeal is a slow- burning carbohydrate, providing long- lasting energy and heart- protective soluble fiber. Cottage cheese or low- fat turkey- sausage links can fill in for the eggs. A. M. Drink a glass of water. Why water: Your muscles are about 7. In addition, dehydration can cloud your thinking (if you don't notice, you can bet your boss will) and even make you more vulnerable to colds and flu. What you can drink instead: Your body can get the water it needs from anything wet, whether it's Mountain Dew or iceberg lettuce. But water, with no calories to account for, is the easiest on the waistline. A. M. Meal #2. Make a salad with: 1 can tuna (use white or light water- packed tuna and drain the water)2 c salad (you can mix your own or buy some premixed; dark- green lettuce, carrots, chopped bell peppers, tomatoes, and onions are all good ingredients to throw in)1 Tbsp olive oil in whatever dressing you choose (a tablespoon of olive oil contains 1. Drink a glass of water. Why this meal: Tuna is a terrific form of protein. Dark- green vegetables are stocked with magnesium, which is crucial to muscle function and testosterone production. The other vegetables provide a mix of fiber (great for appetite control) and antioxidants. Olive oil is mostly a monounsaturated fat, which has been shown to increase HDL cholesterol (the . The orange gives you a nice splash of vitamin C, which can help lower your body's production of cortisol, a stress hormone that breaks down muscle. Want to indulge your food cravings without the guilt? Check out our Cook This Not That Skinny Comfort Foods. What you can eat instead: You can substitute any type of meat- -lean sirloin steak, for example- -for the tuna on the salad. Or, if you get sick of the greens, try sliced tomatoes with mozzarella cheese. Sprinkle basil on top, and top it with a tablespoon of olive oil. Instead of an orange, you can have some cantaloupe, although it has just half the vitamin C. Some of the best vegetable sources are sweet red pepper, broccoli, and spinach. P. M. Drink a glass of water. P. M. Meal #3. Make a sandwich with: 3 oz sliced chicken or turkey breast. Tbsp mayonnaise. Add some lettuce, sliced green bell peppers, onions, or tomatoes. Drink a glass of water. Why this meal: Chicken and turkey are both great protein sources. Whole grains provide slow- burning carbohydrates, helping you feel full longer. There's nothing good to say about mayonnaise, except that it adds some rich flavor. What you can eat instead: Any kind of lean deli meat will be fine in a sandwich. If you don't want to eat a sandwich, try a can of soup- -minestrone, for example- -and add 3 ounces of turkey or chicken. P. M. Drink a glass of water. P. M. Meal #4. Make a shake or smoothie with: 1 scoop whey protein powder (that's about 2. Why this meal: Whey protein (derived from milk products) is considered the gold- standard muscle- building supplement. It ranks very high in . The two oils give you a combination of polyunsaturated and monounsaturated fats, which your body uses easily for energy, and which also helps your brain to think clearly. What you can eat instead: If you don't have access to a blender and a refrigerator at 4: 3. You'll be light on protein, so you'll need to add an ounce of chicken or turkey breast to the previous meal and an ounce of salmon to the next one. A second option is to mix a packet of a meal- replacement powder (such as Met- Rx, Myoplex, or Grow!) with water and olive oil. All you need for that is a shaker cup, which you can get wherever you buy the protein powder. That will give you a little more protein than you need, so you can cut your postworkout shake to 1 scoop.*Keep refrigerated. P. M. Workout: Hit the gym. Drink water throughout. P. M. Meal #5. Make a shake or smoothie with: 1 1/2 scoops whey protein powder (about 3. Why this meal: After a hard workout, your body is in a catabolic state, meaning that it's breaking down muscle tissue. But with an immediate infusion of carbohydrates and protein, you can stop catabolism and start the reverse process, anabolism, better known as muscle- building. The fruit juice supplies the carbohydrates, while the whey protein takes care of the rest. What you can eat instead: You can try other liquid meals with alternative protein sources- -yogurt, tofu, powdered milk. But most guys quickly discover that the best substitute for a protein shake is - a protein shake. P. M. Meal #6. Cook or order: 3 oz salmon, grilled or poached. Tbsp olive oil in dressing of your choice. Drink a glass of water. Why this meal: Salmon gives you two great nutrients: protein and polyunsaturated fat. Since it's not a predator fish, it's also relatively safe from mercury. The baked sweet potato is very high in potassium, which helps your body use protein for muscle, among many other functions. What you can eat instead: Any lean meat will work here- -steak, pork loin, chicken breast. If sweet potatoes give you too many baby- food flashbacks, try a banana, grapefruit, or dried apricots. P. M. Hit the sack. You should sleep like a rock, and wake up in the morning a leaner man.
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