Basic Nutrition Rules to Stay Healthy

Eat Unprocessed Foods:

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Unprocessed foods are those type of food that are unaltered – which means you can buy them fresh and in their natural state and form.

Lets take an Example of an unprocessed food – an apple just picked up from the tree. You can have the same apple just by cleaning it and then having it.

Now, compare the same apple with an Apple Jam bought from a supermarket. It’s rare for that apple jam to contain only apples. Usually the list of ingredients on the rear is long – in most cases all reasonably things were added on top the apples, including preservatives and sugars, which makes the fruit as processed.

The main good thing about eating unprocessed foods it that you simply have better control over what percentage calories goes into your body. Most processed foods have hidden calories within the type of hidden sugars and fats. this might be good for people desperate to gain weight, but not if you would like to keep up or change state.

Some of the Unprocessed Foods include:
  • fresh meat
  • fish
  • poultry
  • eggs
  • veggies
  • legumes
  • fruits
  • rice
  • oats etc

Some of the Processed Foods include:

  • fruit bars,
  • cereals,
  • pizza,
  • cookies,
  • sausages,
  • frozen meals,
  • diet Cokes
  • chips etc

So, as to summarize all these points, we can say that the first nutrition rule is to specialize in eating unprocessed foods the maximum amount as possible. It’s okay to eat cookies once during a while or a day which we call as Cheat Day sometimes. But most meals you eat should contain unprocessed foods so you have got better control over what percentage calories get into your system.


Eat Protein with each Meal:

Protein is a very important and essential nutrient used both in the process of Weight Loss and for getting results for Muscle Mass Gain when lifting weights as without enough protein you will not get complete & proper recovery of your muscles after an intense workout or even simple exercises, so will not get proper progress.

Protein as already said also helps with fat loss – it keeps you full longer, and encompasses a higher thermic effect (more of your meal is burned for digestion if it’s higher protein).

We generally require 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man and 46 grams per day for the average sedentary woman.

That means about 145 g of protein if you’re 80 kg/176 lb.

The easiest way to get your daily protein intake is to eat an entire protein source with each meal.Some of the best sources of proteins are mentioned as:

  • Red Meat. Beef, lamb, deer, buffalo, etc.
  • Poultry. Chicken, turkey, duck, etc.
  • Fish. Tuna, salmon, sardines, mackerel, etc.
  • Dairy. Milk, cheese, cheese, quark, yogurt, whey, etc
  • Eggs


Eat Veggies in each Meal:
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Vegetables are consider to be having very low calories. Veggies or Vegetable Salad actually have “negative calories” – it takes your body more energy to digest and absorb the food, than there are calories inside.

This makes veggies excellent for maintaining or losing weight (not for gaining weight though). Because you’ll eat your stomach stuffed with veggies, so you don’t feel hungry, but while getting zero to no calories in.

A good goal is to possess a minimum of half your plate stuffed with veggies. This can be the opposite benefits to eat veggies with each meal that is it’ll push other things out of your plate. The general public eat way too many carbs because they’re easier to cook and cheaper. But carbs are higher in calories.

By going to have least half a plate of veggies when, you’re pushing other food sources out of your plate, and thus limiting what percentage calories you get. This makes it easier to keep up or slim down.

Vegetables even have vitamins and minerals to assist with recovery from lifting and that they have fiber to assist with digestion.

Some of the most effective vegetables (specially for bodybuilding) are as:

  • Broccoli
  • Spinach
  • Salad
  • Kale
  • Cabbage etc.


Eat Good Fats:

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Fat doesn’t make you fat. Excess calories do.

So you can eat real butter, whole eggs and full-fat yogurt.

Because you’re going to do workout or exercises 5 or 4 days a week, and eat unprocessed foods most of the time.

So a little saturated and cholesterol is not going to cause cardiovascular disease.

You do not have to eat fat-free yogurt or split the yolk from the eggs. Low fat food is tasteless. Just go full-fat. It will keep you full longer, but limit the things, i mean you should have it all day long or throughout the week or keep on having it.

Take it as it is required not as it will cause any trouble going forward.

Eat also omega-3 fatty food sources like fatty fish (salmon, tuna, mackerel, sardines, etc), which are good for health.


Drink Water:

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Many people don’t realize the importance of drinking enough water and also the effect it can have on our health, eating habits and weight loss. Recent studies are showing the importance of hydration and even stress how drinking 2 cups of water before a meal can help dieters lose up to 5 lbs more during a year and maintain that healthy weight loss. Water quickens our metabolic rate and also helps us to stop over eating.

Do you suffer from muscle cramps, dizziness, or fatigue after exercise?

In one hour of exercise the body can lose more than a quarter of its water. Dehydration leads to muscle fatigue and loss of coordination. Without an adequate supply of water the body will lack energy and muscles may cramp. So, drink before, during and after a workout.

Lean muscle tissue contains more than 75 percent water, so when the body is short on water, muscles are more easily fatigued.  Staying hydrated helps prevent the decline in performance, strength, power, aerobic and anaerobic capacity during exercise. So, when your muscles feel too tired to finish a workout, grab a drink of water before getting back to it.

Some of the points to keep in mind with respect to importance of Water are as:
  • Water helps the maintenance and balance of body fluids.
  • Water helps with calorie control.
  •  Water is good for your muscles too.
  •  Water keeps your skin looking its best.
  • Water maintains kidney function.
  • Water is actually better for fighting off fatigue than coffee.
  • Water helps fight sickness.

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