Are you allergic or don? ![]() A Greek Mediterranean diet plan (or a Cretan Diet) is a heart healthy plan based on foods traditionally eaten in Greece, Crete and Southern Italy. A quality diet that is conducive to building muscle and strength is often the most neglected part of any weight training regime. 22Days Nutrition Pin it! CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. Master the P90X Nutrition Plan. Take control of your metabolism with the nutrition program and get the most out of P90X, from the inside out. Days Indian Paleo Diet Plan and Recipes - IBBIt took millions of years for the present human to evolve from its ancestors. While the process of evolution did work for us, it has also made us very vulnerable to diseases and disorders. Our ancestors were athletic enough to chase and get chased by wild animals. They were strong enough to hunt down wild beasts with mere sharpened stones and bones. They could withstand ferocious cold by simply warming themselves up with animal hides. Mercola "Let food be thy medicine and medicine be thy food." As with most foundational truths, this saying by Hippocrates is as applicable today as it ever was. Below are five things you need to know before ordering the meal plan. To find out more about the 22 Days Nutrition. I've been passionate about food and nutrition to optimize my own health for over three decades. The last 15 years I have also been sharing what I. Subscribe to save 5% + an additional 5% when you use your REDcard on select diet & nutrition essentials. Now look at the present human race i. We rely on medicines as much as we rely on food. When we came from such impressive ancestors; how did we end up this way? The answer to this lies in an aspect that changed drastically from then to now . When farming came into the picture some thousands of years ago, the human diet changed drastically. Many new ingredients like grains, legumes, pulses were introduced. ![]() However, it is now being felt that this new incorporation has done more harm than good. This gave rise to a new diet format called PALEO DIET which literally means . Therefore, Paleo says to have lean meat, fishes, vegetables, fruits, nuts and even seeds. It strictly forbids the follower from having any grains, legumes, pulses, dairy products, cereals, salt, sugar and any kind of processed food. Paleo Diet in India. India follows largely a 3- meal per day pattern (Breakfast, Lunch and Dinner) and knowingly or unknowingly, all the three meals are heavy; not an advisable thing to do from the health perspective. Hence, India is one nation that can benefit appreciatively by adopting a Paleo Diet. This ancient diet has tremendous potential some of which are . Lack of exercise and improper diet are the two major causes of diabetes. The Paleo diet focuses on a protein, vitamin and fiber rich diet and excludes most of the carbohydrates and foods that are high on glycemic index – any food that elevates the level of sugar tremendously in the blood after consumption. Thus, following a Paleo diet protect the body from ingredients that increase your chances of getting diabetes. Several researches have shown that Diabetics when put on Paleo diet showed better insulin response. Good on the Heart. Another accepted benefit of the Paleo Diet is its beneficial effect on the cardiovascular system. The Paleo Diet promotes the consumption of healthy fats. Secondly, it prevents the follower from having any junk food or processed food all of which are acclaimed to be health disasters. Thus, it controls the level of cholesterol in the blood and thereby prevents the occurrence of any heart and blood related disorder. Autoimmune and Allergies. In autoimmune disorders, the body. It has been proved scientifically that diet is one of the most crucial factors that can promote or prevent the onset of autoimmune disorders. The Paleo Diet being all natural and free from any chemical or processed ingredient protects the body. There have been reported incidences where people have recovered from autoimmune disorders after switching to a Paleo Diet. The healthy ingredients in Paleo contain anti inflammatory properties and thus it is beneficial for people who are prone to allergies. It is beneficial for asthmatics too. Degenerative Diseases. Degenerative diseases are the ones that occur due to the degeneration of the cells that leads to the break down or malfunctioning of the associated organ or tissue. Some of the most popularly known degenerative diseases are Parkinson, Alzheimer. Robb Wolf (student of Loren Cordain) has published on several occasions how the current diet is leading to increased occurrences of degenerative diseases. We are sharing a list of the ingredients keeping in mind the general Indian diet so that you are able to make your food choices carefully. Foods that are YES for Paleo. You are free to eat as many vegetables as you want. The better the quality of the vegetables, the better will be your overall result. Vegetables are rich in minerals, vitamins and dietary fibers. These are therefore, of utmost importance to achieve your health goal. Now an exception to this rule is the vegetables that are high on carbs. Having an unrestricted amount of these vegetables will become problematic for people who are adopting Paleo diet for weight loss. Otherwise, these vegetables won. Here is a list of the vegetables that you can include in your meals. NOTE: Almost the entire vegetable kingdom is acceptable. The below list includes the ones that have high nutritional value and therefore should be there in your meals. Vegetables that are Paleo. Hindi Name. English Name. Hindi Name. English Name. Shatavari. Asparagus. Hara Kaanda. Green onions. Chukandar. Beets. Choti Gobhi. Brussels sprouts. Gaajar. Carrots. Palak. Spinach. Celery. Celery. Broccoli. Broccoli. Turi or Turai. Zucchini. Patta Gobhi. Cabbage. Shimla Mirch. Peppers (all kinds)Phool Gobhi. Cauliflower. Ajmooda. Parsley. Baigan. Eggplant. Paleo Vegetables High on Carbs. Batata. Potatoes. Ratalu. Sweet potatoes. You are free to eat as many fruits as you want. Fruits, just like vegetables are rich in vitamins and minerals. They are also rich in anti oxidants that are very important to protect the body from free radicals. However, if you are on a weight loss plan, limit your intake of Bananas as they are naturally rich in sugars. Fruits that are Paleo. Apple. Guava. Oranges. Grapes. Mango. Papaya. Blackberries. Watermelon. Pineapple. Figs. Lime. Musk Melon. Strawberries. Bananas (Rich in Carbs)Litchi. Raspberries. Plums. Blueberries. Avocado. Peaches. 3). Since the primitive man relied on meat majorly for his nutrition, a Paleo diet focuses extensively on consumption of lean meat (meat without fat). Meat is a rich source of protein. It is required for healthy muscles and for smooth functioning of the inner body. Almost 2. 5 to 3. Meat that is Paleo. Chicken (Breast, Legs, Thigh, Wings)Beef (Meat, Steak, Grounded)Turkey (Breast, Legs, Thigh, Wings)Buffalo (Meat, Steak, Grounded)Pork (chops, bacon, steak)Lamb (Meat, Steak, Grounded)Goat (Meat, Steak, Grounded)4). This particular fatty acid is very good for the cardiovascular health. In addition, fishes are a great source of protein too. Having some amount of fish in the diet is therefore a dietary recommendation. Fishes that are Paleo. Hindi Name. English Name. Hindi Name. English Name. Rohu. Carp. Surmayi. Kingfish. Singada. Catfish. Herring. Hilsa. Bangda. Mackerel. Katla. Trout. Padwa. Sardines. Rani. Red Snapper. Chura. Tuna. Jhinga. Prawns. Tisriyo. Clams. Kekda. Crabs. Raavas. Salmon. Paaplet. Pompfret. Secondly, we cannot have raw meat. It needs to be cooked and we would need oil or fat for it. In order to avoid the large amount of saturated fats in available in oils, only certain oils are allowed under the Paleo Diet. Fats that are Paleo. Coconut Oil. Extra Virgin Olive Oil. Butter. Ghee. 6). They are high in healthy fats, vitamin and minerals. Nuts form a great snack however it needs to be kept in mind that certain nuts are high in fats like cashew nuts that need to be avoided. Stay low on nuts especially if you are trying to lose weight. Nuts that are Paleo. Almonds. Cashew Nuts. Pumpkin Seeds. Sunflower Seeds. Walnuts. 7). They are natural, unprocessed and great source of nutrition. However, if you are on a weight loss regimen avoid the egg yolk. Adding green tea to your diet is a great way to detox your body. Honey: You can have honey provided it is pure and unadulterated. Limit your consumption of honey as it is rich in sugars. Coconutwater: It is a great source of nutrition. However do not have access of it. Once in a while is allowed. Coffee: Limit your consumption of Coffee. You can have black coffee in moderation or coffee with very little milk. Alcohol: You can have alcohol but only on occasions. It is permissible, because a person cannot give up on alcohol overnight. So a limited amount is allowed. Note: The meat, egg and even butter and ghee is permissible if it is . This means that animal that it is obtained from should not be bred on grains or injected with chemicals. The animal should be bred naturally on grass. Foods that are NO for Paleo. Keeping in mind the availability of resources in the ancient era, there are many ingredients that are not permissible under the Paleo diet. Here is a brief list . Beans are also rich in Phytic acid that has many health disorders. Hence, all the beans and pulses are restricted. Black beans, Kidney Beans, Lentils, Peas, Chick Peas, Soya Beans, Peanuts, Moong, etc are a big NO! Grains were introduced only after agriculture came into the picture. More importantly, grains are high in Carbs. Plus grains available today are highly hybridized and processed. Hence, Paleo forbids you from having any kind of grain. Rice, wheat, bajra, Oats, Corn, Grams are not allowed. Hence, say good- byes to your pizzas, burgers, hot dogs, cakes, muffins, wafers, chips, French fries, Pasta, biscuits, cookies, sauces, juices, candies and anything that you pick up from the market. Foods that are Grey Zoned. Even though Sodium and Chlorine (the elements in salt) are of immense importance for humans, many health experts have condemned it. No research studies have so far shown that salt when taken in moderate proportions affect the health in a negative way. Hence, you may consume salt in small proportions if you cannot give upon it. Boycotting something as valuable as milk is a debatable concept under this diet plan and hence it has been grey zoned. The reasoning given to explain this is that the ancient men did not have milk except for when they were infants. Advocators of Paleo Diet condemn the fact that humans are the only species that have milk of other animals throughout their life. Rest of the animal kingdom relies on mother. This leads to problems like leaky gut, indigestion, acne etc. However, not everyone is lactose intolerant and for them milk is a rich source of nutrition for them that cannot simply be kicked off the list. Hence, whether you should have milk or not is up to you. How To Build A Nutrition Plan That Promotes Strength And Muscle Size A quality diet that is conducive to building muscle and strength is often the most neglected part of any weight training regime. This FREE report will explain how to burn fat and build muscle in the FASTEST way possible. This is report will show you HOW to build a muscle building and fat burning plan that allows you to reach your goals in the fastest manner possible! This report is top SECRET and the information in this report is not widely shared among the professionals.. Get FREE access today!! Click here to get the report. Often forgotten, nutrition is one half of the muscle building equation that will ensure complete success. I'll be honest with you, building quality muscle mass requires the right nutrition. More importantly, it requires the right knowledge and information - This is the key. Make not mistake, nutrition is an essential part of any fitness program and if you want to achieve any type of success, you have to get it down to a science. To build muscle, you need to consume high powered calories from quality protein, carbohydrate, and fat sources. It is also very important to understand that in order to keep the machine rolling, you need to know what and how much to feed it. This is the single most important element in the muscle building process. You need to feed the correct balance of calories, protein, carbohydrates and fat that is best for your body type. Complete nutrition is the key . If you can find this key, I'll guarantee you that your efforts will sky rocket. Complete nutrition leads to optimal nutrition. Over supplementation of certain nutrients will lead to imbalances in your overall nutrition plan and can be more detrimental to your weight training program and more importantly, your health. It's important to understand that a well balanced diet, that's conducive to building muscle is always the best choice. See our unique macronutrient intake calculator to figure out how many calories, protein, carbohydrates, and fat you need on a daily basis to gain or lose weight. No need to try and figure anything out, it's all done automatically! Prepare a well balanced diet that is rich in quality calories. Most people who start out looking to build muscle and gain strength, usually overlook the importance of a well balanced diet. Nutrition can be very confusing, especially if you have absolutely no idea where to begin. The sooner you understand that you need an optimal diet, the sooner you'll achieve your goals and objectives So, how so you put a solid nutritional plan in place? Well, the first thing you need to understand is that you need a starting point - Very important. The starting point is what you will base all your nutritional information on. On this page, I'm going to ouline to you how to put together a true, muscle building diet that will get you on the road to muscle growth. Firtsly, I'm going to quickly outline what each of the macronurtients does and how it affects your body. Macronutrients are proteins, carbohydrates, and fats that you eat each and every day. This is very important because you need to understand what it is your putting into your body and why. Secondly, we're going to calculate a sample diet and meal plan that shows you how much calories, protein, carbohydrates, and fats you need in order to grow. Ok, let's build your optimal diet and nutritional plan to get you on the road to building muscle. Protein builds muscle. Without an adequate supply of protein, your body will not support any kind of muscle growth. If you supply your body with the optimum amount of protein, you ensure optimal growth, it's as simple as that. After all, you want to build muscle and to do that, you need a steady supply of high quality protein. You must include an optimal amount of protein in your weight lifting diet in order to build and sustain muscle growth. So how much protein should you include in your diet for maximum performance and muscle gain? Each of us have very different body types and the amount of protein will differ from individual to individual. Protein intake will also depend on the amount of activity involved and how frequently you do it. Your diet should be comprised of 2. That roughly translates to . If you weight 1. 45 pounds, your daily protein intake should be anywhere from 1. You will have to do a bit of experimenting at the beginning to find out your optimal protein intake. I suggest you eat 6 times a day spread out over 2 to 3 hour intervals. This way, you are constantly feeding your body the nutrients it needs. For example, if you are consuming 1. If you want to build muscle, your going to have to take in a lot of quality, complex carbohydrates. You are going to have to fuel your body to handle heavy weight lifting. You must include an optimal amount of carbohydrates in your nutritional plan in order to fuel heavy weight training sessions. Carbohydrates are a very important source of fuel for the muscles as well as the leading source of energy for your body. When you have a hard workout, your body draws on carbohydrates, which is stored as glycogen in the muscles. Glycogen is the product of glucose which comes from the breakdown of carbohydrates after the digestion of food. Glycogen is stored in the liver and muscle. During a long intense weight lifting session, you can easily deplete your glycogen reserves. When your muscles cannot get enough glycogen, fatigue sets in and your body begins to lose endurance and performance drastically reduces. I'm sure all of you have experienced this drastic drop in strength and endurance at one time or another during a long intense weight lifting session. However, there is a way to delay the onset of muscle fatigue. By taking enough carbohydrates each day, you are ensuring that the amount of glycogen stored in the muscles is being constantly replenished. Every meal must have sufficient carbohydrates to sustain your hard intense workouts. I like to think of my muscle cells as mini fuel tanks. If you want to keep going hard, you are going to have to keep the fuel tanks filled with top notch fuel. Always include high quality carbohydrates in your nutritional plan. Your diet should consist of 5. What if you don't get enough carbohydrates? Your body will resort to other fuel sources such as protein. As active weight trainers looking to build lean hard muscle mass, we never, ever want this. We don't want our own bodies to start canabalising it's own muscle tissue. Protein is a second rate energy source. Protein's primary job is to build muscle, not fuel it so you definitely don't want this, you want carbodyrates to fuel your muscle building sessions. Therefore, keep your body filled with grade A fuel to support and maximize your hard, intense, muscle building workouts. Carbohydrates And Protein Together In Your Weight Lifting Diet I strongly suggest that after your workouts, you ingest carbohydrates with protein. Why carbohydrates and protein? When carbohydrates is taken with protein, there's a blast of insulin. Insulin kicks the body's glycogen making machine into high gear. Glycogen is considered the principal storage form of glucose and is found mainly in liver and muscle. Glucose supplies the bodies active tissues with energy. Therefore, insulin will speed up the movement of glucose and amino acids into cells which is what you definitely want. Think of this process as a muscle devlivery business. Insulin is the name of the company and they deliver energy and muscle builders to your customers which are your muscle cells. The most effective hours of operation are right after your workouts and delivery is very fast, with the proper vehicles in place. The most effective vehicles are are fast acting carbodyrates sources such as simple carbs and fast acting protein sources such as whey isolate. Always remember this - The sooner you get the proper amount of nutrients into your body after a workout, the faster you can start to build muscle. Also, recent research has shown that ingesting a protein/carbohydrate supplement after exercise triggers the release of growth hormone. You simply cannot ignore the muscle building effects of a potent carbodyrate and protein drink after your workouts. Remember - You need fast acting carbohydrates with this drink, not just protein. Always consume a power drink that is rich in protein and carbohydrates after your workouts. Remember to adjust the ingredients to match that of your own nutritional needs and to follow up with a full muscle building meal 1 to 2 hours afterwards. Fat and Building Muscle. Over the years, we've all heard how bad fats are for your diet and body. Despite what we all hear, fat is not the enemy - It's the way that fats have been used that makes it our enemy. In order to build maximum muscle and be in a healty state we need fat, there is not question about it. We need fat in our daily diets to provide all sorts of normal body functions and without fats, we'd all be dead. The trick is to keep fats in balace with the rest of our intake of nutrients. You see, in order for your diet to be effective, you need a certain level of fat. There are numerous vital roles that fats play in your muscle building diet. Fat provides your body with: Fuel Insulation Essential fatty acids. Building blocks for cell membranes. Of course, unnatural occuring fats such as trans fats are very, very bad and you should stay away from these fats at all costs. These fats are more plastic in nature than foods so stay awar from these bad boys. Naturally occuring fats are what you should be aiming for. Fats coming from natural sources are the ones you should be consuming EI: polyunstaturated fats and monounsaturated fats. I suggest you keep your fat intake to 1. You don't want to cut fat out of your weight lifting diet. When this happens, the body has trouble absorbing the fat soluble vitamins A, E, D, and K. This will jeopardize the health of cell membranes because low fat diets are low in vitamin E.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
November 2017
Categories |