TOP Twelve -12 Best Food Sources one must eat to build Lean Muscle:

TOP 12 Food Sources one must eat to build Lean Muscle:

Quinoa   

A comprehensive protein in addition to being a slow-digesting carb, quinoa has been linked with an increase in insulin-like growth factor levels, it is an  important factor related with lean muscle and strength gains.

Brown Rice

A slow-digesting whole grain that delivers longer-lasting energy throughout the day and during workouts.

Wheat Germ

Wheat germ is rich in zinc, iron, selenium, potassium, and B vitamins, high in fiber and protein, with a good amount of branched-chain amino acids (BCAAs), glutamine and arginine
.This makes wheat germ a great source of slow-digesting carbohydrates and a quality protein that's a perfect food before workouts.

Fruits such as :

Oranges

Another good fruit that can essentially help to boost muscle growth, strength and stamina, especially when eaten before workouts.

Apples

The precise polyphenols in apples help to surge muscle strength and prevent muscle fatigue, letting you to train harder for longer.
Other research also shows that these polyphenols can increase fat burning as well. That's why it's a good idea to make apples a pre-workout carb source.

Dairy Sources:

Milk (Organic)

Milk comprises both whey and casein and is rich in the amino acid glutamine. Organic milk has about 70% more omega-3 fatty acids than conventional milk.

Cottage Cheese

Rich in casein protein, cottage cheese is a great go-to protein source, especially before bed.
Casein protein is the slowest-digesting protein you can eat, so it prevents catabolism while you fast during the night.

Greek Yogurt

Like plain yogurt, Greek yogurt starts from the same source milk.
Greek yogurt, however, has more protein ( 20 grams per cup) and less carbs (9 grams per cup) than regular yogurt (16 grams protein and 16 grams carbs per cup). It's also a decent source of casein protein.

Beef 

Beef is significant for building lean muscle due to its protein content, cholesterol, zinc, B vitamins and iron content.
Beef from grass-fed cattle have much higher levels of conjugated linoleic acid (CLA) than conventionally raised cattle, which gives you a boost in shedding body fat and building lean muscle.

Cantaloupe ( Musk Melon)

Due to its relatively low fructose content, this melon is one of the few fruits that is actually a fast-digesting carb. That makes it a good carb to have first thing in the morning after a long night of fasting and one of the few good fruits to eat after workouts.

Eggs

Eggs are known as the flawless protein, but their capability to boost lean muscle and strength gains isn't due to just the protein alone. It gets a lot of help from the yolks, where the cholesterol is found.

Spinach

Spinach is a decent source of glutamine, the amino acid that is vital for lean muscle growth.

 

Five Foods- Must avoid to loose weight

 Five Foods- Must avoid to loose weight

Today I am going to share with ou 5- five foods that you should be avoiding and do not eat these 5 foods if your goals are to loose weight and if you still think you have been exercising and maintaining your diet and still there is no proper response and you don't get results that you were looking for


1) Health Biscuits: wheat Biscuits, Oat Biscuits all these are commercial products  and have lot of sugars and preservatives and there is no way that these can be healthy.

2) Muesli and Corn Flakes: these are promoted as healthy food, specially promoted for use by parents specially for Kids, instead use fruits, Parents think they are giving their kids something healthy but no.




3) Myonese , Ketchup : All these are prepared using all not so good for health Preservatives and emulsifiers
hence you can store for about 12 months - 24 months how ? please think over this do not use these.
imagine when you leave some tomatoes out for few days they get rotten and they same tomoto in ketchup can be stored for month - how is this possible due to artificial additives which are not good for health

4) Fresh Juices, Real Juices:  Any foods that are being preserved will be added by preservatives and emulsifier which are dangerous and promote fatty liver.

5) Brown bread: supposed to be made from Whole wheat but in some countries its not being made from
wheat and they are just adding  brown color to white bread to appear brown.

Diet for Women to gain healthy weight

Thank you for the response and views for my articles


Eating right and on right timing is important for you to gain healthy weight and eating multiple meals in a day is advisable may be with a 2 - 3 hour duration.

• Eat more calories than you burn.
• Eat nutrient-dense, calorie-rich food.
• Increase dietary healthy fat and fiber intake.

Being skinny is sign of fast metabolism.  So if you are a teenager or in your early twenties you are skinny just because you have a very fast metabolism and your body is using all the nutrients in body growth thus you need eat more in order to gain.

 Below I am sharing the Diet plan for Women who want to gain good and healthy muscle weight,

Please note consult your physician before implementing however I am sure this diet plan will support majority of you out there who are aspiring to gain weight.



Diet for Women to gain healthy weight or muscle

Meal 1

 Whole grain cereals with apple

-  4 egg whites 1 whole egg

Meal 2

- Protein shake

- Apple

- Nuts

Meal 3

- Chicken breast

- Brown rice or Pasta

Meal 4

- 4 Slice of Whole grain bread  
- 1 tea spoon peanut butter

- 3 Egg whites

Meal 5

- Protein drink with milk

- Large Banana

Meal 6

- Fish/tuna

- Broccali

- Large salad

Muscle Gain Men's Diet - recommended by my Dieticien

 Healthy Muscle Gain Diet for Men:

Recently I had an appointment with my dietician who suggested me the following diet to gain good amount of healthy muscle which i have mentioned below

 Note: Please also consult you doctor if you are allergic to any food and before starting this diet


Eating right and on right timing is important for you to gain healthy muscle weight.

• Eat more calories than you burn.
• Eat nutrient-dense, calorie-rich food.
• Increase dietary healthy fat and fiber intake.

Being skinny is sign of fast metabolism.  So if you are a teenager or in your early twenties you are skinny just because you have a very fast metabolism and your body is using all the nutrients in body growth thus you need eat more in order to gain.

 

Meal Plan for Men

Meal 1
 Oats with apple
- 7egg whites 2 whole egg

Meal 2
- Whole Wheat bagel
- Protein drink
- 1sp Flex seed oil

Meal 3
- Chicken breast
- Sweet potato
- Large salad

Meal 4
- Whole grain bread
- peanut butter
- Egg whites

Meal 5
- Protein drink
- Banana

Meal 6
- Fish or tuna
- Large salad
- Fat free yogurt

Meal 7
- Cottage Cheese with berries and flex seed meal
- Handful of nuts

In addition to this i would recommend you to do some exercise at least an hour- 60 minutes which will help you on long run however always consult a good coach before beginning you exercise or hitting Gym.

I will share the diet plan for women in another short post