Best weight loss diet

What are the benefits of exercise for all ages?

 Muscle Building

Good nutrition and physical activity are important factors for building muscle. While a diet rich in proteins is necessary for gaining muscle, fats and carbohydrates are important for providing the body with energy, in addition to eating more calories than usual. Regular exercise is required in addition to other factors that affect the speed and quantity of muscle For example, age and genetics also play a role. beautiful world

Diet for cholesterol patients

Diet to reduce body fat

An anabolic diet is one of the diets that guarantee increased fat burning. It is a low-carbohydrate diet and is suitable for people who want to increase muscle mass while maintaining a low level of body fat. This system is based on the belief that its effect is similar to that of anabolic steroids. The creator of this system believes that Alternating the amounts of carbohydrates from high to low leads to increased fat burning, and in bodybuilding, the body needs calories to build muscle Low carbohydrate diets can lead to lower calories that can consist of protein In this way, muscle mass can be built while maintaining Looking slim Calories lead to muscle mass loss

 Best foods to build muscle 

The diet begins with the consumption of low amounts of carbohydrates during the week, not more than 30 grams per day or 5-10% of calories, the proportion of fat should be between 60-65% and protein 30-35% at the end of the week the consumption of carbohydrates is increased to reach The maximum proportion (60-80%) for fats represents 10-20% of calories, and it should be noted that small amounts of carbohydrates prevent the body from using them as the main source of energy while large amounts compensate for the energy lost by the body during exercise

It should be noted that this diet may be suitable for bodybuilders or weightlifters in the period of preparing for the competition, as it does not include vegetables. Fruits and legumes do not provide the body with enough fiber, vitamins, and minerals, so the body will not get enough of the important antioxidants to combat oxidative stress caused by exercise. Fiber deficiency can lead to the growth of harmful bacteria in the gut and increase the chance of chronic constipation. Some studies have indicated that High-fat diets negatively affect insulin action

slimming diet

Bodybuilding emphasizes the appearance of the body on physical strength, as in weightlifting, bodybuilding is divided into two stages: bloating and drying. Each stage must follow a special diet. During this stage, which lasts several months and may last for several years, you need a diet full of calories and proteins to increase muscle growth in the next phase, the drying phase aims to preserve the muscles that were built in the first phase while reducing as much fat as possible This requires strict adherence to the diet plan following a diet with specific exercises over 12 to 26 weeks, and from It is important to note that the number of calories consumed should be reduced by up to 15% when moving from the drying phase, and an adjustment should be made to the number of calories consumed each month according to the amount lost. Recommendations indicate that one should not lose more than 0.5-1% of body weight Weekly; To ensure that you do not lose muscle mass, some basic steps must be followed at this stage, and the following is a description of these steps:

• Distribution of the main nutrients: the quantities of these elements can be determined after determining the calories needed by the body and their proportions are equal in gaining muscle and drying the recommended ratio is about 30-35% of protein, 55-60% of carbohydrates, and 15-20% of fat Fat
• Focus on eating some foods: Eating appropriate amounts of some foods helps provide the muscles with the nutrients needed for muscle growth and recovery after exercise. The following are the most important foods to eat in the drying phase:
• Meat, fish, and poultry are good sources of protein. Sources of protein include steak, chicken breast, salmon, and cod
• Dairy products, such as yogurt, cottage cheese, low-fat milk, and cheese
• Examples of grain products include rice, bread, oats, quinoa, and popcorn
• 
  
• Starchy vegetables include corn, potatoes, peas, and green beans
• Vegetables such as broccoli, spinach, tomatoes, zucchini, cucumbers, and mushrooms can also use sweet peppers
• Nuts and seeds, such as flaxseeds, chia seeds, sunflower nuts, and walnuts, are also good choices
• Legumes such as chickpeas, kidney beans, black beans, and lentils
• Vegetable oils, such as olive oil, avocado oil, and flaxseed oil
• Avoiding certain foods: It is advised to avoid some types of foods in the drying stage, especially:
• Added sugars give the body loads of calories, but they don't provide many nutrients. Some foods that are high in sugar include ice cream, cake, candy, and sweetened drinks such as sports drinks and soda.
• Eating fried foods in large quantities can lead to diseases; These foods include French fries, fish, onion rings, etc. It is important to avoid eating high-fat foods such as fatty meats before exercising, as they slow down digestion, foods rich in dietary fiber such as broccoli, cauliflower, and soft drinks.
• Bodybuilding Supplements: There are many supplements that bodybuilders use, some of which may be beneficial and some that do not. Some of these supplements include:
• Whey protein helps in getting good amounts of protein
• Creatine is an organic acid that provides muscles with the energy they need to function
• Caffeine reduces fatigue, helping you exercise better. It is available in teas and coffees, as well as some nutritional supplements that bodybuilders use before exercising.
• Multi-vitamins and minerals can help reduce the number of calories consumed, thus contributing to the reduction of fat in the cutting phase