Exercise is not enough. You must also include healthy eating habits.Try to take at least 20 minutes to complete a meal.This is how long it takes for your brain to recognize that your stomach is full. Remember that each meal should contain a portion of protein and carbohydrates and at least two meals should also contain a selection of vegetables.
Dietary protein is much better utilized to build, maintain, and repair body tissues, as well as to synthesize hormones, enzymes, and neurotransmitters.:Muscle tissue is made up of proteins, and proteins are made up of building blocks known as amino acids.
When you consume foods, any protein present is digested and broken down into its component amino acids. These amino acids are then absorbed and repackaged into the proteins your body needs for the repair and building of muscle tissue. Promote Full Recovery : after Exercise Protein Muscle tissue repair and building is Aftercritical to recovery.
Eat breakfast every day. People who eat breakfast consume fewer total calories during the day then those that don't.
Don't waste your calories on drinks. Drink low-calorie or no calorie drinks instead.
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Provides a highly efficient source of fuel. Because the body requires less oxygen to burn carbohydrate as compared to protein or fat, carbohydrate is considered the body’s most efficient fuel source. Carbohydrate is increasingly vital during high-intensity exercise when the body cannot process enough oxygen to meet its needs.
Keeps the brain and nervous system functioning—When blood glucose runs low, you become irritable, disoriented, and lethargic, and you may be incapable of concentrating or performing even simple tasks.
Aids the metabolism of fat—To burn fat effectively, your body must break down a certain amount of carbohydrate. Because carbohydrate stores are limited compared to the body’s fat reserves, consuming a diet inadequate in carbohydrate essentially limits fat metabolism.
Preserves lean protein (muscle) mass—Consuming adequate carbohydrate spares the body from using protein (from muscles, internal organs, or one’s diet) as an energy source.
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Nuts contain the essential fatty acids linoleic and linolenic acids, and the fats in nuts for the most part are unsaturated fats, including monounsaturated fats.
Many nuts are good sources of vitamins E and B2, and are rich in protein, folate, fiber, and essential minerals such as magnesium, phosphorus, potassium, copper, and selenium.
Nuts are most healthy in their raw form. The reason is that up to 15% of the healthy oils that naturally occur in nuts are lost during the roasting process.
Raw or unroasted walnuts were found to have twice as many antioxidants as other nuts. Although initial studies suggested that antioxidants might promote health, later large clinical trials did not detect any benefit and suggested instead that excess supplementation of antioxidants is harmful.
Healthy eating includes eating at least five portions, and ideally 7-9 portions, of a variety of fruit or vegetables each day. Fruit and vegetables include fresh, frozen, tinned, or dried varieties, and fruit juice. On average, people who eat lots of fruit and vegetables tend to be healthier and live longer.
Fruit and vegetables add colour, flavour, and texture to any dish. No one fruit or vegetable contains all the nutrients you need, so it is good to have a variety and include fruit and vegetables of all different colours. Different colours of fruits mean different combinations of vitamins, minerals and antioxidants.
Fruit and vegetables also:
Contain lots of fibre which helps to keep your bowels healthy.Problems such as constipation and diverticular disease are less likely to develop.
Contain plenty of vitamins and minerals, which are needed to keep you healthy.
Are naturally low in fat.
Are filling but are low in calories. So, they are ideal to keep your weight in control.
PERSONAL TRAINING - FUNCTIONAL FITNESS - NUTRITIONAL PLANS - FAT LOSS - MUSCLE TONE - CORE STRENGTH - POSTURE CORRECTION - CARDIOVASCULAR FITNESS