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Last Updated: August 17, 2022, 11:09 IST

It helps improve satiety, enhance weight loss, and reduce belly fat.

Losing weight is not an easy task. It needs a lot of hard work, motivation, and control. But if you want to lose weight fast, you need to check your breakfast routine. You should look for good options and include more than one item in your breakfast.

One of the reasons behind this is that two things have different types of nutrition that work together. You do not feel hungry for a long time and this helps a lot in the weight loss process. So today, we are going to share some breakfast combos that can help you reduce weight.

Salmon and Avocado: Avocados contain healthy fat and are rich in fibre. It helps improve satiety, enhance weight loss, and reduce belly fat. Avocado contains 25 per cent of the daily requirement of fibre, so its consumption helps keep the stomach full for a long time. This also helps in the process of weight loss. If it is taken with protein-rich salmon, it is highly beneficial.

Peanut Butter and Oats: We all know that oats help a lot in losing weight. So if you eat oats for breakfast, try to add one spoon of peanut butter to it. This combo is nutritious and also enhances the taste. Having this together helps keep the digestion healthy. This combo also keeps the stomach full for a very long time. Oats are rich in fibre and by adding peanut butter to them, you are adding protein and healthy fats to your meal.

Yoghurt and Berries: This breakfast combo is as delicious and nutritious as it sounds. We all know yoghurt is one of the best things when it comes to weight loss. It helps you feel full for a long time. This dairy product could naturally lead you to eat fewer calories throughout the day.

On the other hand, berries are rich in antioxidants associated with weight control and lower body weight. So include this delicious and nutritious combo in your breakfast routine in the morning.

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These Breakfast Combos Will Assist You In Your Weight Loss Journey - News18

When it comes to the brown rice versus white rice debate, brown rice usually gets the win as the healthier grain. Brown rice is a grain full of helpful nutrients, vitamins, and minerals. Not only that, but this grain can also help aid in weight loss management by keeping you more full during meals thanks to its fiber. With benefits like this, it seems like it's a good choice to start incorporating brown rice into your diet.

Although brown rice has some great benefits, continuously eating it plain sounds like a boring and tiring way to do so. Although the grain may taste good on its own, you can still mix it up into delicious and healthy recipes. Now, you'll enjoy a satisfying meal in many different ways, with the benefit of helping to lose weight. If you're not a chef in the kitchen and don't know what to make, we've got you covered. We spoke with The Nutrition Twins, Lyssie Lakatos, RDN, CDN, CFT, and Tammy Lakatos Shames, RDN, CDN, CFT, authors of The Nutrition Twins' Veggie Cure, to give you some healthy and tasty brown rice recipes for weight loss to incorporate into your weekly meals.

"If you feel like you can't lose weight eating carbs, this recipe is for you," says The Nutrition Twins.

This faux fried rice has less than half of the calories of many other fried rice dishes, coming in at only 126 calories per cup (versus the nearly 300-plus calories per cup in most fried rice dishes).

"This lightened-up carb is the perfect side to team up with your protein and veggies, or even to serve as a bed for them," says The Nutrition Twins. "It's packed with extra blood sugar-stabilizing fiber from the brown rice and veggies, (and even includes some protein). This will help prevent a quick rush of insulin that shuts down fat burning, and that makes many carb options the villain."

Furthermore, nutrient-loaded ingredients like ginger, kale, asparagus, and broccoli are packed into this recipe. Because of this, the Nutrition Twins suggest you'll get fewer calories per bite.

These ingredients "thin out" the calories and add potent antioxidants that boost immunity and fight inflammation, which, according to The Nutrition Twins, is a big deal.

"Chronic inflammation is linked to weight gain as well as more difficulty losing weight," they say.

Get the recipe from The Nutrition Twins

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This southern dish is good for the souland for weight loss!

This jambalaya is packed with two lean sources of filling protein: chicken breast and shrimp. It's also stuffed with fiber-rich, low-calorie vegetables like celery, peppers, tomatoes, and onions. Then you've got the satisfying whole grain brown rice, making for a jam-packed, nutrient-dense meal.

"This protein and veggie-packed Jambalaya has all the makings for a healthy, satisfying weight loss meal," says The Nutrition Twins. "To really step it up a notch, only use half or a quarter of the sausage," The Nutrition Twins suggest.

And although this particular recipe calls for white rice, The Nutrition Twins say be sure to use brown rice instead, since it's a "wholesome whole grain" with nutrients and fiber that research shows have beneficial effects on both abdominal fat and metabolic factors like insulin resistance and cholesterol. Meanwhile, fiber and many nutrients have been stripped out of the white rice.

Get our recipe for A Spicy, Flavorful, Crock-Pot Jambalaya

"This healthy and delicious Chinese take-out-inspired meal has all the flavor of a restaurant meal, but unlike most Chinese take-out, it takes it easy on the waistline," says The Nutrition Twins.

This dish slashes the calories by more than half. The calories for a serving are about 300 calories, while most take-out dishes had about 600 calories or more.

Furthermore, making this recipe is super easy, meaning it can become your go-to, busy weeknight dinner.

"With the satisfying combination of protein and fiber (17 grams and 6 grams, respectively), that stabilizes blood sugar, you'll skirt energy dips and the subsequent sugar cravings and overeating," says The Nutrition Twins. "Like all cruciferous vegetables, broccoli contains sulforaphane, which research shows can help lead to weight loss, decreased food intake, and improved blood sugar levels."

Also, according to The Nutrition Twins, garlic's organic compound, diallyl disulfide, helps to fight the chronic inflammation in the body that makes it harder to lose weight and easier to gain weight.

Get the recipe from The Nutrition Twins

This other fried rice recipe is great for portion control. Muffin cups portion out the fried rice. Because of this, The Nutrition Twins suggest it will automatically keep the calories low.

Moreso, according to The Nutrition Twins, the eggs in the dish are a great source of choline.

"Researchers have found that choline shuts off the genes that are responsible for visceral fat gain," says The Nutrition Twins. "Research has also found that including eggs at meals is more satisfying than carbohydrate-based meals alone and can reduce subsequent meal intake."

If you don't feel like eating them for dinner, enjoy them any time of day. And yes, that means breakfast too!

Get our recipe for Quick and Healthy Fried Rice Cups

If you want a super-fast and easy weeknight dinner that's also packed with flavor, look no further.6254a4d1642c605c54bf1cab17d50f1e

"Even if you're tired, skip the calorie-laden take-out meal, since you can whip this up in the time it will take to deliver your meal," says The Nutrition Twins. "Simply toss everything in a sheet pan and in less than 15 minutes, a healthy, low-calorie, satisfying dinner is served!"

In research published in the Journal of Obesity & Metabolic Syndrome, protein-rich foods, such as salmon, have been shown to help increase satiety and reduce food intake.

"Salmon also provides omega-3 fats, which are known for helping to lower chronic inflammation that's associated with weight gain and obesity," say The Nutrition Twins.

Get the recipe from The Nutrition Twins

When it comes to using brown rice instead of white rice in these recipes, you'll be taking advantage of all the weight loss opportunities that brown rice may provide. And, thanks to the addition of this grain, these recipes are not only even more nutritious but are also delicious. They're even easy enough to turn into a quick mid-week dinner. If you have more time, they're recipes you can craft and perfect (we're looking at you, jambalaya!)

Read more from the original source:
5 Healthy Brown Rice Recipes for Weight Loss Eat This Not That - Eat This, Not That

Keto diet is an extremely restrictive diet and may not be fit for everyone

The keto diet has emerged as one of the most popular and widely practiced diet regimes to help us lose weight. The main focus of the diet is to consume protein and fat-rich foods and avoid consuming carbs. Like many other diets, the ketogenic diet may be considered a more restricted kind of diet.

If you consume less than 50 grams of carbohydrates each day, your body eventually runs out of quick-acting fuel (blood sugar). Usually, this takes three to four days. After that, you'll begin converting protein and fat into energy, which may cause you to lose weight. This process refers to ketosis.

However, studies have proven that the keto diet is only a temporary fix to losing weight and must not be practiced as a way of life. The ketogenic diet must not be equated to a well-balanced diet. This restrictive diet may also not be fit for everyone due to its conforming to diet ideals. In this article, we list conditions under which the keto diet may not be fit for you.

Reasons the keto diet is just not for you:

1. The diet affects your relationship with food

The first step toward successful dieting is a healthy relationship with food. If you don't enjoy the food you are consuming it may not be able to benefit you properly.

2. You are eating too many cheat meals

Cheat meals during restrictive diets is okay. However, too many cheat meals can significantly lower the effectiveness of the diet. Too many cheat meals may also be a sign you are not fit for such a restrictive diet.

3. You feel sick

Although certain symptoms are normal to the keto diet. Continuation of symptoms such as nausea, dizziness, lethargy, etc. might mean the keto diet is not for you.

4. Irregularity is periods

The keto diet may cause irregularity in our menstrual cycles. This irregularity may even result in missed periods both of which are extremely bad for our bodies.

5. You are not losing enough weight

The keto diet is mentally straining and may cause various physical issues. A combination of both may not be the right thing for you if you are also not experiencing significant weight loss.

Besides these reasons, there are various health conditions under which the keto diet may not be as beneficial as one may think. Here is a list of conditions under which the keto diet may not be recommended:

In conclusion, our food is our fuel. It is important to understand our bodies' needs even if you wish to lose weight and want to go on a diet. It is ideal to look for early signs that the keto diet is not fit for you. Besides the conditions listed above, it is always beneficial to talk to a doctor or health professional before opting for any restrictive diet.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Here Are Signs The Keto Diet Is Not Fit For You - NDTV

When it comes to fat and weight loss, it's not uncommon to want it to be done in a quick turnaround timelike yesterday. We all know that fitness goals are usually a journey, and with the right plan in place, it can be a very efficient one. Stubborn belly fat takes time and patience to lose. If this is your goal, then it's important to focus on a diet plan with a calorie deficit and a good deal of strength training. We've come up with the #1 floor workout that'll help you lose stubborn belly fat fast. So put on your athletic gear, and let's get started ASAP.

It's important to build muscle and boost your metabolism. I strongly recommend performing strength training at least three times a week to maximize results. Floor exercises are great, especially if you don't have equipment at your disposal. The following floor workout will help you stimulate your muscles, build strength, burn calories, and lose stubborn belly fat fast. Perform 3 sets of the following exercises, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

This move is a great variation of the pushup, as it stretches out your core and improves your shoulder mobility. Start by getting into a classic pushup position. Drive your hips up towards the ceiling, and stretch the hamstrings. Swoop down towards the ground, leading with your head by your chest. Right before your body reaches the ground, push yourself back up, flexing your triceps to finish. Complete 3 sets of 10 to 15 reps.

Related: Exercise Secrets To Lose That Top Layer of Belly Fat, Trainer Reveals

Begin this Split Squat with Pulse by moving in a staggered stance. One foot should be in front, and the other foot should be behind you with your toes firmly planted. Keep your chest tall and core tight, then lower yourself until your back knee touches the ground. Come up 1/4 of the way, then go back down. Drive through the heel of the front leg to come all the way up. That counts as 1 rep. Complete 3 sets of 10 reps for each leg.

Related: This 10-Minute Workout Will Get Rid of Your Belly Overhang, Trainer Says

Place your heel on top of an elevated sturdy surface with your knee bent and your other leg up in the air. Keep your core tight, and push through the heel and the hip of the working leg, extending your hip all the way up. Flex your glute hard at the top, then lower back to the ground, keeping control, before performing another rep. Perform 3 sets of 15 reps for each leg.6254a4d1642c605c54bf1cab17d50f1e

Start this movement by sitting down to do floor dips on the ground with your knees bent and arms behind you. Push yourself up by driving through your palms, extending your arms out as far as you can. Flex your triceps hard at the top, then come all the way down until you're seated before performing another rep. Perform 3 sets of 15 to 20 reps.

You'll kick off your Side Plank Oblique Crunches by getting into the side plank position with your bottom leg in front of the top one. With your top hand holding your head, perform a side crunch by bringing the top elbow towards the bottom knee. Flex your oblique hard, then return to the starting position before performing another rep. Perform 3 sets of 10 to 15 reps for each side.

Tim Liu, C.S.C.S.

More:
The #1 Floor Workout To Lose Stubborn Belly Fat Fast, Says Trainer Eat This Not That - Eat This, Not That

After learning more about subliminal messaging, you may wonder if you could lose weight by listening to them yourself. Unfortunately, inthe current state of minimal research surrounding the subject, there appears to be a lack of scientific evidence that supports their effectiveness in facilitating weight loss. According to Healthline, some studies found that subliminal stimulation had little to no effect on the participants in terms of losing weight. On the other hand, some researchers believe that listening to subliminal messages could make someone more mindful of their weight.

Additional studies have suggested that subliminal messages could influence behaviors that relate to an individual's weight loss goals. A 2020 study published in Frontiers in Psychology discovered that exposure to subliminal messages of foods may have an effect on the ability to achieve diet success. Similarly, a 2012 review published in Current Obesity Reports noted that being consciously and unconsciously exposed to attractive food cues and diet goal cues could influence whether an individual was successful or unsuccessful in their dieting goals.

Whether subliminal messages truly work for weight loss is currently unknown, as there are conflicting research results.If you're interested in trying out subliminal messaging to see if it makes an impact on your personal weight loss journey, Healthline shares that there are subliminal weight loss programs available, but you should search for one that is credible as they are not regulated.

Read the original:
Could Subliminal Messaging Be The Key To Losing Weight? - Health Digest

Soap icon Sue Cleaver, managed to drop an impressive three stone over the years due to a complete change in her eating habits. The Coronation Street star, who plays Eileen Grimshaw, slimmed down from a size 16 to a 12. But how did she do it?

In February last year, she stunned viewers after she revealed her incredible new figure.

And it turns out it was all down to one diet in particular.

Sue's weight loss journey began in 2016, after the actress was left unhappy with what she saw on the bathroom scales.

So she decided it was time to make a change and shed a few pounds.

A source previously told Woman magazine: "Sue was always a self-confessed foodie, who admitted that over-indulgence was her Achilles Heel. Now everythings changed."

READ MORE:Diet: Expert warns against common mistake

Foods that should be incorporated in the Mediterranean diet include:

Vegetables - tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips

Fruits - apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches

Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter

Legumes - beans, peas, lentils, pulses, peanuts, chickpeas

Whole grains - oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta

Fish and seafood - salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

Poultry - chicken, duck, turkey

Eggs - chicken, quail, and duck eggs

Dairy - cheese, yogurt, milk

Herbs and spices - garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper

Healthy fats - extra virgin olive oil, olives, avocados, and avocado oil

These processed foods and ingredients should be limited:

Added sugar - added sugar is found in many foods but especially high in soda, sweets, ice cream, table sugar, syrup, and baked goods

Refined grains - white bread, pasta, tortillas, chips, crackers

Trans fats - found in margarine, fried foods, and other processed foods

Refined oils - soybean oil, canola oil, cottonseed oil, grapeseed oil

Processed meat - processed sausages, hot dogs, deli meats, beef jerky

Highly processed foods - fast food, convenience meals, microwave popcorn, granola bars

Read the rest here:
Sue Cleaver weight loss: What soap star 'had to do' to lose 3st and keep it off - Express

If you've started a new fitness regime, you may wonder; how long does it take to see results from working out? The answer can depend on many factors, including your current fitness levels and goals and how often you work out. Whether you are training for an event on one of the best treadmills or trying to up your weights at the gym, fitness experts believe that consistency is one of the key aspects to seeing results.

Everybody reacts differently to a new diet and exercise plan. And your definition of what counts as results may vary. Sometimes you may not see the numbers on the scale going down but notice visible differences in strength and muscle definition.

Read on to find out how long it takes to see results from working out, what factors affect your results and how often you should be working out every week.

The time it takes to see results from working out varies depending on your goals. Are you looking to increase your aerobic capacity? See muscle gains? Lose weight? Each plan will have a different timeline for results.

Vicki Cumberworth (opens in new tab) is a personal trainer with 16 years of experience in the fitness industry. She says if you want to improve aerobic capacity, "Small, consistent steps will bring improvement as quickly as two weeks! It's never about volume or unrealistic levels, it's all about consistency and repeating an action regularly. Also, build up slowly. Start with a slow controlled walk, and get faster as you improve - basically no sprinting before you can walk."

"Weight loss can be very fast but if we would like to achieve sustainable weight loss set yourself a long-term goal like a year! It's easy to lose weight fast and gain weight fast but learning to enjoy the process and journey of losing weight is the key which can take time."

"Muscle gain is different for every individual (and factors like genetics and previous exercise experience play a role ) but I often see small developments in lean muscle gain in the first three months of training which is awesome!"

Research has been carried out to try and determine how quickly you can visualize exercise effects. A 2004 study published in The Journal of Strength and Conditioning Research (opens in new tab) examined whether or not six weeks of exercise would show a visible difference in fitness and appearance.

The researchers put a group of 25 sedentary men through an exercise program with either three 20-minute cardiovascular sessions each week, or three 30-minute high-intensity, strength training sessions. Then, based on photos, a panel rated the men's appearance at the start and end of the study. After six weeks, the ratings were unchanged. Also, objective signs of fitness, like body fat percentage, number of push-ups, and oxygen efficiency, didn't improve throughout the study.

The intensity of your workout also matters. In a study published in the Journal of the American Medical Association (opens in new tab), researchers placed women who were sedentary, overweight, or obese into three groups exercising at 50%, 100%, or 150% of the recommended energy expenditure level. After six months, women who worked out at the highest intensity level saw an 8% improvement in their cardiovascular fitness. Those at the lowest intensity level saw a 4% increase in fitness. So the more you crank up the intensity, the more likely you will see results.

(Image credit: Getty)

Personal trainer Emma McCaffrey (opens in new tab) says many factors can affect your results, including your current fitness levels and how often you are training. She says other factors that affect your results, "Consistency and varying your training are crucial. Diet also plays a massive role. If you're eating the wrong things, you will not see results. If you put the wrong fuel in your car, you would not expect it to work; it is the same with humans. What you choose to take in will affect results. Hormones and age can also play a role and it's essential to understand this at the outset and find a fitness routine that works for you."

Vicki Cumberworth says, "There is a big misconception that you need to train six days a week to see results. I am a huge advocate for training realistically! Working out three times a week consistently wins every time over an unmaintainable six days a week regime that only lasts a short amount of time."

The Center for Disease Control and Prevention (opens in new tab) (CDC) recommends doing either:

(Image credit: Getty)

The CDC states that if you want to lose weight, consider two days of moderate activity and two days of vigorous aerobic exercise or high-intensity interval training (HIIT).

The CDC also endorses two to three days per week of strength training for all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms). Include full-body workouts that focus on compound exercises. These are moves that work multiple muscles at a time.

Examples include:

Need some workout inspiration, try this HIIT workout for fat loss.

Read more:
How long does it take to see results from working out? - Fit and Well

For many people, weight loss content and adverts appearing on their social media feed isnt helpful - its harmful. Now, Instagram is taking measures to monitor these ads, allowing users to hide the adverts from their feeds.

Regardless of who you follow on social media, the fact remains that unwanted adverts and spam continue to pervade our feeds and if theres one kind of content we seemingly cant get away from, its that of weight loss. As if its not enough that we already have to overcome decades of societal pressures and beauty ideals that have been inculcated into us by the media, now these adverts are coming for us in a space that should be protected. And while some individuals certainly might seek out weight loss tools and advice, for many those that appear unsolicited within the Instagram app arent helpful theyre harmful.

It makes the announcement that Instagram will now look to monitor weight loss content on the app something worthy of celebration, particularly after tireless campaigns from the likes of Jameela Jamil and Katie Budenberg, who have long talked about the need for body positivity across social media. Users can now be spared the kind of triggering content like detox teas and weight loss plans thanks to a new tool which will allow them to select body weight control as an ad topic they want to see less of.

In her body positivity campaign, Budenberg launched a change.org petition in which she explained: Its no secret that the aim of a weight-loss ad is to make you feel inadequate in your body so that you are persuaded to pay the company large amounts of money to help you lose weight. To some, these ads may be harmless and they can scroll on but for some these ads are triggering and dangerous.

Budenberg adds, This is why we are asking that Instagram adds the option to not see weight loss ads; this setting already exists for other potentially triggering topics, such as alcohol and parenting, and should be extended to weight-loss. This setting would make Instagram a safer, and therefore a more inclusive, place for those with a history of disordered eating and/or body image issues.

Already, the change has been welcomed by users who have been quick to express their support. This is super helpful. I couldnt find body weight control but was able to select see less on other things like specific weight loss products, probiotic brands I had been seeing a lot of, cleanses, diet advice, and other unhelpful content, wrote one user on a post from the National Eating Disorders Association.

While its a great development and a step in the right direction, even after blocking the spam, you may still see some weight-loss-adjacent ads popping up on the feed. It might not be a total solution currently, but as Instagram suggests, by opting out, you will still see less of an ad topic than you would otherwise. You may still see some ads related to these topics even if you chose to see less of them. If you do see an ad related to a topic that you chose to see fewer of, you can hide the ad and well use your feedback to improve the relevance of the ads you see.

On your Instagram profile page, go to Settings, then Ads and Ad topics. In the drop down list, look for body weight control and other similar topics. When you click on them, select see less to remove them from your feed. If you cant find body weight control, consider other terms like diet and weight loss which should provide plenty of terms you can then filter out from your feed.

If you or someone you know needs support for eating disorders and body image issues, help is available. Contact the Butterfly Foundations National Helpline at 1800 33 4673 for free and confidential support.

See the rest here:
Instagram Will Now Allow You To Block Weight Loss Spam: Here's How - Women's Health

Now, heres where the alkaline water proponents come in: If you drink water that is acidic, youll create too much acid in your blood and pave the way for all sorts of health issues ranging from cancer to osteoporosis.

But can alkaline water be counted on to do so much for your health? And what exactly is it? Alkaline water is essentially water containing added compounds such ascalcium chloride, magnesium sulfate, potassium and/or sodium bicarbonate. Its pH is around 8 or 9, said Dr Look.

Tap water can range from 6.5 to 8.5, or even slightly acidic, depending on the country you are drinking it from, he said. In Singapore, the tap water has an average pH of 8.2, which makes it alkaline to begin with.

There are many claims that alkaline water can neutralise acid in your bloodstream and, in turn, prevent heart disease, osteoporosis and cancer, said Dr Look. So far, these claims have not been backed by scientific evidence.

Read the original post:
Will eating veggies before rice help you lose weight? Is alkaline water really good for you? Common food myths explained - Channel NewsAsia

Your training routine is only one component of the equation when attempting to lose weight and gain muscle. Indeed, exercise and training do have a significant impact. However, knowing what and when to eat provides more effective results. For example, you dont need to carbo-load if youre attempting to lose weight. And, if you want to bulk up, timing your protein is critical.

To lose weight, you cant starve yourself. To burn calories requires calories. Like driving your car, it needs gas to go, and your body needs calories to move. What your body doesnt need are excessive calories. For instance, its about making healthier choices like eating chicken, carrots, potatoes, and broccoli and not eating things like pasta or macaroni and cheese. Its a big difference.

Caloric restriction and eating less is not the answer. Instead, its about eating smarter and better.

Understand how protein, carbs, and fat are used to build muscle and lose weight.

Many individuals believe that protein is used only for post-workout recovery. However, you can strategically utilize it before and during your workout to gain muscle.

When you consume protein, you initiate a process called protein synthesis. This simply refers to the process of producing proteins. Therefore, your body gets ahead of your training results when you drink or eat protein prior. The proteins that are present before a workout begin the rebuilding process as you exercise.

And, when you drink a protein shake during your training in small amounts, it continues and sustains the rebuilding process.

Afterward, post-exercise in the recovery phase, protein synthesis will continue to be stimulated, helping you to build muscles quickly.

A secret tip to building muscle.

Drink 20 grams of a protein shake 45 minutes before working out in the gym. A protein shake absorbs quickly and does not cause cramping. Drink another 10 grams midway through your workout. After your workout, have your protein meal or drink another 10 grams of protein shake. In this manner, proteins will be produced continuously to build muscle instead of waiting till after. It is more effective!

Proteins are not supposed to be used as energy. Instead, they are used to rebuild.

To build muscle, consume about 1.5-2.0 grams per kilogram of your body weight daily. If you want to preserve muscle without building, consume 1-1.2 grams.

Carbohydrates are the preferred energy source when it comes to training. There are two different types of carbs.

Simple Carbohydrates

These carbohydrates are used for quick energy. They require 30-60 minutes to be absorbed and prepared as fuel. Therefore, simple carbs are appropriate for brief workouts or those that last less than 60 minutes. On the other hand, complex carbohydrates are not required for training for less than 60 minutes.

Eat carbs like fruit to provide instant quick energy.

Complex Carbohydrates

These carbohydrates deliver a slower, more sustained energy source. Unfortunately, it takes about two hours to prepare them as fuel. So, timing is key. Use complex carbs for more strenuous and prolonged workouts, lasting between 90-120 minutes. Complex carbs deliver more consistent energy over a longer length of time.

Eat carbs like vegetables and rice to give you more sustained energy.

Consuming fat with meals before exercise is not recommended. Fats break down more slowly than carbohydrates. Therefore, your body will not break down and absorb the fat in a timely manner. Fats need 4 to 6 hours to be ready and used as energy. Therefore, there is no purpose in ingesting it to gain energy, build muscle, or lose weight for your workout.

Training that lasts up to 3 hours uses carbohydrates, not fats. This is because the body has a sequence in which it uses energy. First, it will burn simple, switch to the complex, and after complex, burn fat.

Make sure the meal is 60 complex carbs, 30% protein, and 10% or less is fat.

The meal needs to be somewhat condensed. Foods must be simplified and easy to eat and digest. At this time, fats should be little to none. Instead, eat 60% complex and 20% simple carbs and 20% protein.

Food needs to be very condensed. Meals or snacks need to be easily digested to break downno fats in this time frame. Fats in this time frame can cause cramping.

A smoothie or a blended drink is best.

To be more specific with your energy, 1-2 hours before your workout, consume 1 gram of carbohydrate per kilogram of bodyweight.

Remember, the denser the food, the more time you need before training.

For more exercise, health, and nutrition information, check out the Balanced Body.

Original post:
What to Eat Before a Workout to Lose Weight and Gain Muscle - STACK

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