What’s the best diet for weight loss – and maintaining energy

Fresh vegetables are a necessity for a healthy diet.

This is a common question that people ask when they want to start losing some weight, they are not sure what to eat or how much. What’s the best diet for weight loss and maintaining energy

There are various types of diets, but do they all lead to the same destination and with the same healthy outcome? Today we will be taking a look at some of these different kinds of diet plans and find out which are your healthier alternative.

Next we will be taking a look at some more popular diets and seeing exactly how they measure up to your weight loss expectations and just how healthy they are.

Paleo diet

The Paleo diet is centered around the idea of eating like our prehistoric ancestors did which their food options were basically limited to whatever they could hunt, fish or gather such as any available vegetables.

Is the Paleo diet safe? The people in the paleolithic period ate whatever was available to them, that is generally thought of as meat and poultry because they were hunter’s of their surroundings.

Cave people were hunter’s of their surroundings, if they were surrounded by various animal life, that’s what they would eat and is what they were thought of as eating, as their norm. Some paleolithic people lived in tropical habitats, so they ate a variety of plant and animal foods.

So is a Paleo diet, something that is strictly confined to meats and protein ‘accurate’? Depending on their surroundings, paleolithic people didn’t necessarily eat just meat.

The general idea behind following the Paleo diet is eating a diet of proteins from meat, but is that healthy? If you eliminate dairy products, that can put you at a risk of vitamin D and calcium deficiencies, that can lead to bone health issues.

Consuming just meat will put you far beyond your daily recommended values, which will in time lead to heart and kidney disease and cancer. Some people insist that you need to reduce carbohydrates in your diet to be successful with losing weight.

This all depends on what kind of carbohydrates you are consuming. Complex carbohydrates such as fruits, vegetables and whole grains are important for our brain functionality and muscle function.

Filling our diet full of refined carbohydrates is doing little if any good for our waistlines and health.

It’s good to eat more of a well-balanced diet instead of restricting it to eating too much of one thing and not getting enough of another. Overtime eating a diet too high in meat can raise lipids and LDL (low-density lipoproteins) or bad cholesterol which can increase the risk of heart disease.

Eating a healthy diet can have many benefits.

Low carbohydrates can lead to ketosis (high rate of fat used for energy) and anyone interested in following the Paleo diet should see a doctor first in case you are at risk of kidney, heart, pancreatic and liver disease.

Mediterranean diet

People who live in areas bordering the Mediterranean Sea have been acknowledged as living longer and healthier. They eat healthy and live an active lifestyle and have a tendency of managing weight control.

Mediterranean’s generally eat a diet high in produce, yet low in saturated fat, sugar and red meat. Their diet has many healthy benefits that promote brain and heart health among other great benefits like diabetes and cancer prevention.

The Mediterranean diet can be a good way to lose weight, although some people are afraid that following the basics of a Mediterranean diet like avocados and olive oil will keep them from losing weight.

Research suggests that eating a healthy diet like the Mediterranean, creating a calorie deficit, eating fewer calories than your daily recommendation and burning off anything extra through daily exercise will get you headed in the right direction.

Low carbohydrate diet

When a low carbohydrate diet comes to mind, most people generally think of the ketogenic diet. The keto diet is rich in protein and fat, but low in carbohydrates. The diet is high in red meat, includes processed meats, sausage, cheese, nuts and oils.

The consumption of protein in this diet is well over the general recommendation and the fat content is low quality fat from processed meats and consume very little fruits and vegetables. The typical diet consists of approximately 50% carbohydrates, but the keto diet is very restrictive in this matter.

People that suffer from kidney disease need to be very cautious about following a diet like this because it could worsen their condition. Other symptoms to be aware of from following a keto diet are feeling tired due to a lack of healthy carbohydrates, nausea, bad breath, constipation, vomiting and difficulties sleeping.

The reason that so many people like to follow the ketogenic diet is because it supports a higher rate of weight loss as compared to a diet that is rich in healthy carbohydrates such as the Mediterranean diet, although the weight loss results that you experience at first with the keto diet generally don’t last that long.

Something to keep in mind is these rapid weight loss diets that promote rapid weight loss have a tendency to lead to a higher rate of mortality. For better long term results, a balanced diet with healthy fruits and vegetables, fish, chicken, whole grains and plenty of water will give you the best, “long-term” results.

Low fat diet

It’s basically a general idea to keep your fat intake low if you want to lose weight, but when you go shopping for food, how do you know exactly what you are getting? Many food manufacturers will label their food as being low fat, although they are still relatively high in fat.

Not all fats are created equal, set your diet high in healthy natural food and do your best to avoid foods that are high in saturated and trans fats. Many of the food’s that you find at the store have saturated and trans fats added to them to preserve their shelf life.

These unhealthy foods can increase your chances of a heart attack and heart disease along with a good deal of other health related issues.

Polyunsaturated fats like Omega-3 and Omega-6 fatty acids along with monounsaturated fats can be important for basic functions of your body as well as your health.

Below I have a list of some (more) healthy choices that are high in the kind of healthy fats that your body needs.

  • salmon
  • seeds
  • almonds
  • walnuts
  • cashews
  • avocado
  • peanuts
Maintain an energetic lifestyle through eating a balanced healthy diet.

It’s important to eat a diet high in these essential fats, but eating a diet high in saturated and trans fats like foods that come highly processed are just bad news waiting to happen, and they have very little nutritional value.

Maintaining healthy energy

Keeping a healthy diet of lean protein found in white meat like chicken and fish, fresh fruits and vegetables, preferably raw because when they are cooked you will lose too much of the healthy nutrients in them.

Following a healthy diet like this will reflect, in not only weight loss, but it will also reflect in how you feel and the energy you feel which will reflect in your everyday tasks. People that consume too much junk food, processed foods and food that is too high in fat will in the long run suffer the consequences of not giving their bodies what they need.

The outcome of neglecting your health by following an unhealthy diet can be low energy and fatigue, but realizing the importance of following a proper diet and the impact it will have on your health might prompt you to make better choices with your diet.

After extensive research, daily food recommendations were established as a role for good health through nutrition. The whole point behind this is so that people can understand and appreciate that following a healthy diet, we can get the appropriate nutrients we need for good health.

Research has shown that fruits and vegetables, whole grains and low saturated fats can protect your body from high blood pressure and heart disease while eating a diet high in saturated and trans fats and not eating the recommended allowance of fruits and vegetables can cause diseases.


Conclusion

For further reading, you can visit one of my product reviews on supplementation for a better understanding on how including supplements in your diet can lead to better health and results in your training.

If you have any questions or comments, please feel free to leave them in the box below and I will get back to you as soon as possible.

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What’s the best protein to build muscle – keep your muscles growing

Protein for building muscle.

Anyone who has ever set foot in a gym with the slightest interest in building muscle has wanted to pack on as much muscle as humanly possible in the shortest amount of time. But when it comes to building a lot of lean muscle, it naturally takes the proper kind of diet along with supplementation aside from just lifting weights.

What’s the best protein to build muscle and keep your muscles growing is a common theme behind many gym-goers with a mission to accomplish their muscle building dreams in as limited time as possible.

In today’s subject, we will be discussing what some best choices of food are for building lean muscle and keeping your diet lean. We will be determining how much protein you will need, finding a meal plan that works for you.

We also will be taking a look at the importance of supplementation along with a solid diet for building muscle. So if you have been looking for the proper diet for your needs and the proper supplementation for your diet, you can find the answers right here.

Determining how much protein you need:

Getting enough of the essential protein in your diet is an important part of muscle building, just as much as it is lifting weights. The question that many people ask, is exactly how much protein they need in order to build muscle.

Muscles are for the most part made of protein and are continuously being broken down and rebuilt. To gain muscle, your system needs to synthesize more muscle protein than it breaks down.

There needs to be a positive protein balance in your body which is called a nitrogen balance, because protein is high in nitrogen. People who want a lot of muscle need to eat a larger amount of protein. It’s well documented that a higher protein intake helps build muscle.

People that want to keep muscle they’ve already worked for, may need to increase their protein intake when losing body fat, because a high protein consumption can help to prevent muscle loss that generally occurs when dieting.

A typical recommendation for gaining muscle is 1 gram of protein per pound of body weight, or 2.2 grams of protein per kg. Studies indicate that a protein intake of slightly higher than 1 gram of protein per pound (2.2 grams per kg) is better.

Though it’s hard to give exact figures due to conflicting study results, about 0.7–1 grams per pound (1.6–2.2 grams per kg) of body weight seems to be a reasonable estimate. If you are carrying a good amount of body fat, using your lean mass instead of your total body weight is a good idea because lean muscle is what determines the amount of protein you will need.

Your top choices for protein:

Fish is an excellent source of lean protein.

There are many great sources of protein that you can include in your diet, but the best ones are the leaner choices which would typically include white meat such as chicken, turkey, and fish. Other great options are Greek yogurt, cottage cheese and eggs.

I have published a post recently on the difference between chicken eggs and turkey eggs. Turkey eggs are much bigger so there is naturally a higher fat content in them, but the fat content that is in eggs are good for you. Eggs have plenty of (omega-3) fatty acids which are essential for your diet and building muscle.

Red meats have more myoglobin, which are cells that transport oxygen to muscles in the bloodstream. White meat is generally classified as poultry (chicken and turkey), while red meat typically refers to beef or pork. The biggest difference between the two is fat content.

White meat is a leaner source of protein, with a lower fat content. Red meat contains higher levels of fat, but also contains higher levels of vitamins like iron, zinc and B vitamins. Iron in red meat is called heme, which is more easily absorbed by the body compared to iron found in plant sources.

Red meat may contain more vitamins and minerals, but high consumption of red meat has been linked to increased occurrence of certain cancers, specifically colorectal cancer.

Both white and red meat have benefits. If you eat meat, it’s a good idea to include small amounts of both in your diet. Choose leaner cuts of red meat, like those that end in “loin” such as sirloin or tenderloin. You should trim visible fat around the edges to reduce fat intake and avoid charring while cooking.

Coming up with a meal plan:

I know, you are probably thinking that this is the worst part of the diet is coming up with a meal plan, because this is the part that involves weighing out your food portions and keeping track of proteins, carbohydrates and fats, but if you don’t track these areas, it will be a difficult trying to keep track of what you are eating and knowing if you are eating enough of the proper nutrients, or maybe even too much.

When it comes to the basics of setting up a meal plan, your meals should be portioned out so that your carbs and protein will be equal for most meals. To supply your body with all the critical nutrients you will need to eat six times per day.

To amp up the muscle growth, you will need to focus your meals around workouts and the time of day. Training days you will need more carbs, approximately 2.5 grams per pound of body weight and your post-workout meal will need to be higher in carbs to support the energy needed to burn through your workouts.

You will need to shoot for the most of your carbohydrates early in the day, while your later meals are mostly protein. This gives your body the amino acids it requires. Insulin sensitivity will tend to be lower later in the day, avoiding carbs helps prevent fat gain.

This pizza looks healthy, but may not be your best source of protein.

Protein consumption should be maintained at a high level, try to aim for as close to 2 grams of protein per pound of body weight. On workout days you need about 20 calories per pound of body weight, but on rest days shoot for only 14 calories per pound.

Finding the right supplementation for your needs:

There is no supplementation that could ever be good enough to replace a proper diet. Food full of proteins and carbohydrates as well as the right kind of fats are important for building muscle and promoting health, but it is always a good practice, as most other weight trainers also do, is to include some form of supplementation in their diet, because a good diet alone might be lacking in some nutritional areas that you need, and supplementation is a good way to fill the gaps.


Conclusion:

You should see the importance of following a healthy diet and taking in enough of the proper protein to build muscle, but not the types of protein such as red meat which tend to be higher in fat and can diminish the hard work you have put in on your diet if you are trying to lose weight but want to maintain the muscle.

Along with a healthy diet high in protein, it is an essential part of the diet to include supplementation. For all you people out there seeking to build muscle, you will naturally want to have a higher amount of protein in your diet, so it naturally stands to reason that you will want to supplement your diet with a protein powder.

To check further into some information on a good protein supplementation, you can check out one of my product reviews on Gold Standard 100% Whey protein powder, Simply click on the link here.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

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