GUARENTEED PROTEIN FOODS FOR PACK ON MUSCLES

What do u want?Do you want to pack on muscles?or Do you want glowing skin or stunning hair?
 The only thing you need is PROTEIN in your daily diet.The sickest part is we are not getting enough protein in our foods.Today's markets are flooded with processed foods constantly leads to health issues. Let's get over there science.

PROTEINS

According to science,we need minimum 0.8g of protein per pound of body weight and maximum 1.2g of protein per pound of body weight.
There are 9 essential amino acids in protein.A complete protein is a source of protein that contains an adequate proportion of all nine of the essential amino acids necessary for the dietary needs of humans.

ANIMAL PROTEIN:

Animal protein is the only protein which contains all the essential amino acids required for the human body.Complete proteins are supplied by meat, poultry, fish, eggs, milk, cheese, or yogurt.

1.Egg

The first and foremost protein is always egg.The average large, whole egg contains about 72 calories, 6 g of protein, 5 g of fat, about 200 mg of cholesterol, and nearly no carbs. The average large egg white contains only 17 calories, 4 g of protein, and no carbs, fat, or cholesterol.

2.Chicken

The 100gm of chicken contains 27gms of protein which is very huge and commonly consumed by everyone.Its better to serve country chicken than broiler chicken.Chicken wings and legs contains larger amount of fat.Those who try to reduce weight can consume chicken breast.

3.Fish

Most fish are good sources of dietary protein while also supplying essential minerals and heart-healthy omega-3 fatty acids.Omega-3 deficiency symptoms can include poor memory, dry skin, heart problems, mood swings, joint pain and autoimmune disease.

4.Milk

Milk has nine essential nutrients, like calcium, potassium, and vitamin D,"If you’re going to make a smoothie in the morning and you’re looking to get some protein in, milk is great, or .Avoid drinking milk at night if you are trying to lose weight until and unless it is skimmed. Whether you go for whole, skim, or anything in between, you'll still be getting a good amount of protein.

PLANT PROTEINS

Plant proteins are incomplete form of protein which you need different variety and combinations to make it complete.This suits for vegan people who purely consumes foods from plant.Don't worry even in plants ,you will get good amount of proteins with very less amount of fat.

1.Broccoli

Broccoli is known to be hearty and tasty vegetable which is rich in dozens of proteins and nutrients. It is said to pack the most nutritional punch of any vegetable.

2.Cheese

Cheese is a food which is derived from the milk and it contains good amount of proteins.The high calcium content present in the cheese will contribute to a variety of health benefits, including normal muscle function, normal energy yielding metabolism, normal function of digestive enzymes and the maintenance of healthy bones and teeth. 

3.Nuts

Like cheese, nuts are a good source of protein as a snack food,plus, they contain healthy fat to help keep you full, too. Keep in mind, though, "nuts provide protein, but they're not a 'high-protein' food.

4.Beans and Legumes

Beans and Legumes are the flexible proteins which you can throw them on any dish and it will give you taste and give considerable amount of proteins.Cereals are give good amount of proteins in your diet

They are many protein sources hidden in the foods.The game is you have to seek out the proteins and utilise your life points.So you get an extra life.

KNOW YOUR BODY TYPES

             ECTOMORPH               ENDOMORPH               MESOMORPH                                                                                           

YOU CANNOT ACHIEVE  THE GOAL WITH HARD WORK UNLESS YOU KNOW THE SMARTNESS.YOU CANNOT REDUCE THE WEIGHT WITH EXERCISE UNLESS YOU KNOW THE SCIENCE

You cannot reduce your belly fat without knowing the science of your body type.Lets get the science out of the shit.Each human body has its own natural build and respond specifically to a different diet.Understanding your body type will help you to strategically & successfully plan your strength training and diet regiment.so you can decide to play by your own strengths or weakness and apply it to your training.

There are three body types:

ECTOMORPH

The ectomorph has a skinny appearances.You basically has higher BMR (Basic Metabolic Rate)The BMR rate is the amount of calorie burnt during your body in rest  position,most probably in night time to maintain vital functions such as breathing and keeping warm.Sounds good right?your body burning calories without exercise.Light muscular,long arms and legs.You have low body fat percentage in birth and difficulty in gaining weight and gaining muscle.

NUTRITIONAL ADVICE FOR ECTOMORPH

If you’re looking to gain mass and size, you don’t have to focus on cardiovascular work.Rather concentrate on weight training also keep nutrition in mind.As a Ectomorph,if you are not conscious about what you are putting in your mouth,you are not gonna gain a single digit of weight regardless of whether it’s muscle or fat.

1.Your intake of carbohydrate should be high throughout the day .Rice,bread,dessert are rich in carbohydrate.[60-70%]of carbs

2.Break calories into 5-6 small meals

3.Drink tons of milk

4.Eat simple carbohydrate in moderation even it is unhealthy[white rice,bakery items,sugar]

MESOMORPH

You  have athletic and generally have hard muscular body.You have intermediate BMR rate.so you can easily gain weight and lose weight.Broad shoulders and your body easily responds to exercise.Gaining muscle and losing fat is easy.Your story is like cat on the wall.If your food intake is high ,you gain weight and if low,lose weight.

NUTRITIONAL ADVICE FOR MESOMORPH

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats, with a macro nutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well. Always remember that even for the physically blessed mesomorphs, inadequate nutrition equals little gain at the gym.As a mesomorph ,you should concentrate on LOW GI COMPLEX CARBOHYDRATES

1. Complex carbohydrates such as spinach,brown rice,sweet potato and other Green vegetables,whole grain foods,low sugar fruits will make up the day for mesomorph.

2.Include lot of fibre enriched foods in your diet  to avoid appetite

3.Avoid junk food and oily items.Include high protein and healthy fat like almonds,nut,peanut butter.

ENDOMORPH

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass.The endomorph body type is solid and generally soft.Your BMR rate is low.so you tend to gain weight easily and difficult to lose weight.As a endomorph you may feel you are destined to overweight.But its not true.By concentrating on right diet and daily exercise routine,you can change the gene.

NUTRITIONAL ADVICE FOR ENDOMORPH

As a endomorph,you should control your carb intake.so that you can reduce your insulin spike.Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger.Make the diet into 25% carbs, 35% protein, and 40% fat. Because they are not very carb tolerant, the best tactic is to avoid high carb/starchy carb foods.Eating healthy fat will heps to reduce your weight.Because fat contains Adipokines which are hormones released from your fat cells.It increases your BMR value.Automatically your burn burning process going to start.

Low-Carb Vegetables:

• Broccoli
• Cauliflower
• Spinach
• cucumber
• sprouts
• radish
• onion

Fat Sources:

• Olive oil
• Coconut oil
• Avocado oil
• Butter     
• Tofu.
• Roasted soy beans and soy nut butter.
• Walnuts.
• Seeds (sunflower seeds, pumpkin seeds, sesame seeds)

•                                                                                             

LAST TO KNOW

Our body is not a solid rock.Even the rock can be shaped using chisel.So one can attain the dream body by following a healthy diet and proper exercise routine.Do the right cardiovascular exercise for your body type to improve your body and get the results you want. Find your body type and change your gene.

REDUCE WEIGHT BY EATING JUNK FOODS

Whats up guys? In this session we going to see about the baby step of  “LOSING WEIGHT BY FULFILLING THE CRAVING FOR JUNK FOODS”in an absolute healthy and scientific manner.My intention of every blog which I done so far is to bring a exact science in front of you and make it clear all the concepts to the core.So u don't really need any personal trainer in gym or dietitian to take care of your health and waste your money on them.Most of the people commonly try to lose weight by eating less and carry a bunch of health defects. There is a common misconception “LESS FOOD LESS WEIGHT”.Unless your food includes good and healthy during your diet regime ,it doesn’t make any sense.There are many ways to lose a lot of weight fast.However, most of them will make you hungry and unsatisfied.If you don’t have iron willpower, then craving will cause you to give it up.Lets fly over the science.

“HE WHO HAS HEALTH HAS HOPE AND HE WHO HAS HOPE HAS EVERYTHING”

CALORIES

If you are a beginner,the most practical way in my opinion which i will recommend is CALORIES and this is called correct dieting regime.The correct dieting regime has 2 parts.

1.CHOP AWAY REGIME

This basically involves chopping away bad part of your diet one step at a time. Even in your dieting period ,you normally eat desserts,rice and wrong kinds of junk food even you aware of it.

The one biggest enemy for all of us is SUGAR.The GI(Glycemic index) of the sugar is very high.Glycemic Index is a number associated with a particular type of food that indicates the food’s effect on a person’s blood glucose (also called blood sugar) level.If you consume high GI foods like desserts,rice ,tremendous amount of energy released into your body (Insulin spikes)and your body confuses how to use that energy and stores it as a fat.

Here it is a small example of how poison this sugar is.This is a x ray images of sugar and cocaine.The left image of the brain shows the thickness 0f addiction towards sugar and the right side of the brain shows the thickness of addiction towards cocaine and you got it!

I am not telling you to cut it down all of a sudden.You can’t expect a drastic diet change and lose weight in one night.Our human brain doesn’t work like that.Human brain works like tapering into systems.You need to gradually work your way into diet.Unless you have a iron vision you cant cut it completely.This is one of the best system if your focus is to lose weight.The method to taper it out day by day.Instead of consuming sugar everyday,try to consume it in alternate days.Once it becomes comfortable,try consume it once in 3 days and make it once in a week and eventually CUT IT OUT.You can also take artificial sweetner like sugar free,stevia for your sugar cravings.

2.MACRO VISION

                DON'T SEE FOOD AS A FOOD

That sound weird.Isn’t?Trust me it really works!If you see anyone who is gyming or in a fitness industry,they never look food as a food.Looking food as a food is one of the common mistakes unhealthy people make.when the gymmers order chicken rice,they always see it as a simple carbohydrate from white rice ,proteins from chicken and saturated fats from cooking oil.That gonna make a difference between gymmers or fitness professions or dietitians and normal people.These people not looking food as a food and just breaking down into 3 macros(CARBS,FAT AND PROTEINS).If u really try to lose fat possibly for beginners ,make the protein at the centre of the dish.Every human body needs per pounds of their body weight(2*BODY WEIGHT IN KG).Protein foods like egg white,chicken breast,fish,cheese,broccoli has much of  lean proteins and include complex carbohydrates like sweet potato,brown rice,oats.Ideally avoids any kinds of fats like saturated or unsaturated (nuts,avocado) from your diet.

PROTEIN RICH FOODS

If you got this macro vision right ,you can also lose weight by eating junk food.Say for example its your friends birthday party and you cannot able to put wall for your desire for cakes.In that situation try to calculate macros of the cake(Low protein,High fat and High carbohydrates)and consume less carbohydrate and fat for rest of the day.If you do no how to calculate the macros,just google it.I usually keep SUPER LOW,LOW,MEDIUM,HIGH carbs,protein,fat day in my fitness pal app and make my day.Maintain these average calorie in a weekly basis.If your Wednesday consists of HIGH CARBS AND HIGH FAT,stay low on the next two days.You can have cheat meal on Wednesday and Sunday and eat clean on rest of the day.Try to avoid sugar in the cheat meal day rather consume any oily foods if you want to take it to the next level.I always say, your homemade junk foods are 1000 times healthier than roadside.Mostly focus on homemade foods on your cheat meal day.

NEXT LEVEL

The next level of this dieting part are very ACCURATE and based on the daily calorie intake .Once you fix to this ,you are about to go to the next level.Stay tuned and stay fit.