Does the energy and stamina of athletes astound you? Does their activity level leave you breathless? The fitness of sports persons is a cocktail of training sessions and nutrition. Since they are involved into vigorous physical activity, they are burning calories, gaining muscles and have a toned body. But we cannot neglect the importance of right diet that sustains all the physical exertion. Food is what will provide you the energy to sail through a day full of endurance drills. If you are turning into a player slowly and looking for tips to sustain the taxing routine, you are at the right place. We have compiled a list of tips that will aid you in eating right, though you may consider looking for sports nutrition supplements online for increased results. Increasing Carbs Many health freaks will tell you that carbs are unhealthy and do not go with your agenda to be fit. But go back in time and replay that science lecture of primary class where you learned that carbohydrates give you energy. Cutting all the carbs and sweating is your key to fit body but where will you get the energy from, to do all this? Carbs are your answer here! Calorie Intake For a normal functioning of body, you need a steady intake of calories that you can burn throughout the day and perform daily tasks. An average person needs to ingest 1200 to 1800 calories a day but since athletes have a lot more of physical exertion their energy needs to be pumped up. They need 200 to 3300 calories which depends on factors like activity, age and weight. Stay Hydrated The excessive sweating, a by-product of increased endurance that you get through physical activity leaves you drained of electrolytes. Sweat reduces the water and electrolyte balance of your body and you get dehydrated. You tend to feel fatigued as a result of dehydration. It is must that athletes keep themselves hydrated throughout their regime to perform better. Also Read : Healthy Foods to avoid Healthy Fats Just like carbs, fats also have a contribution in providing you energy for the increased taxing tasks. Cutting on them can leave you drained and fatigued. It is a must that you incorporate some fats in your daily diet but be cautious about choosing them. Its better to stay away from saturated and trans fats. Instead you could opt for omega 3 fatty acids that are good for your health. Pack Proteins If you are working towards building endurance, you are also targeting an increase in muscles. Another replay round of primary class lecture will remind you of the importance of proteins in building muscles. Your strength will also depend largely on your protein intake. You need to include lean protein sources in your diet, about 12% of your calories. More than that can cause dehydration! Balancing Minerals No doubt that fats and carbs will sustain you through the exertion process but you can’t afford to miss on minerals. Moreover, highly strenuous exercises deplete your mineral reserve and you might begin to notice symptoms of mineral deficiency. Have a balanced diet with adequate quantities of bananas, potatoes and oranges. No Sweets Removing the sugary delicacies from the diet is not only linked to maintaining the right weight. The other reason behind banning those lovely treats is that consuming such stuff will cause fluctuation in your blood sugar levels. The dip in the levels will make you feel fatigued and will ultimately have a negative impact on your performance.
These tips will help you plan your diet better without any confusions or keeping your performance at stake. Optimum nutritious diet is the key to a healthy body and improved stamina. Opt for our sports nutrition weight loss diet plan in India to get the right nutrition that will help you last long in your game without being fatigued.
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You would not deny the fact that the health of your skin depends largely on the food you stuff in your belly! Remember the times when you gorged on the yummy bread roll and next day a pimple sat comfortably on your cheek? Its not only about oily foods, in general unhealthy eating habits can take a toll on the smoothness and glow of your skin. Wanna know how? Foods have a connection with our hormones which in turn have an influence on skin aging. There are certain foods that can wave magic on your skin and take it from dull to silky soft. You can look up for glowing skin diet chart or include the following foods in your daily diet to get the silken touch you desire! Dark Chocolate Many a times we have discussed various health benefits of dark chocolate. But maybe you didn't know that it can radiate your skin as well. The antioxidants in this cocoa filled treat improves blood circulation which gets you rid off scaly skin and roughness! Sardines These little marine creatures are ideal for glowing skin. These fatty fish have good amount of omega 3 fatty acids specially DHA that is known to have anti-inflammatory properties. Inflammation is one of the major route cause of acne so if that is treated you cannot help but look at your reflection in every mirror! Trending: Bad Food Combinations To Avoid Green Tea One of the chief components of your diet when you want to improve your metabolism, green tea can also improve skin quality. It is known to increase the elasticity and smoothness of your skin. This happens as green tea boosts the flow of blood and oxygen to the skin. Green tea can make it to your diet for more than one reasons now! Water The most handy thing that will hydrate you is water. The most reliable source and why is it better than other drinks? It saves on sugar content that you will ingest through colas and sodas. Excess of sugar in blood attaches to protein in your body, forming compounds that cause wrinkling of skin! Kiwi One medium sized kiwi fruit provides you 120% of your daily requirement of Vitamin C. And you thought oranges were the only hype! Vitamin C is known to stimulate collagen synthesis which keeps your skin tight and removes wrinkles. It is also associated with less dryness of skin. Carrots Pretty girl with a pink blush, you know how she got that? Red carrots are the secret ladies! Carrots are rich in cartenoid which are known to give a complexion to your skin that is healthy! Turn into Bugs Bunny, eat carrots and have a healthy skin! Pumpkin The prime source of beta- carotene, pumpkin can do wonders to your skin. Our body converts this beta- carotene into vitamin A which is a necessary nutrient for skin cell growth. This further keeps your skin soft, smooth and prevents wrinkles. Get Cinderella’s favorite veggie and cook it up for a flawless skin!
Which girl doesn't crave for silken skin that will mesmerize her man! These foods when included in daily diet can help you reach this goal. Sign up for our glowing skin diet plan to get the best results. Stress is woven around our life, we have all heard this but the situation is turning the other way round. Sadly, the current scenario represents that stress is the center and our life revolves around it! What do we do to survive stressful situations? Turn to comfort foods and most of us would go for the sugary foods, so that we can drown our bitter worries in the sweetness of these goodies! However comforting and practical it may sound, we need to understand that no matter how much they do in uplifting our mood, they have a negative impact on our health. There are foods for stress relief that do not pose a threat to our health. You can incorporate these foods that we have mentioned here to fight with that dreadful stress without falling a prey to health hazards! Nuts:Stress not only burdens our brain but also diminishes the Vitamin B deposits which are the main reserves in the body that help us deal with stress. Vitamin B and potassium play a key role in maintaining our positive response towards fighting stress. It has been proved through research that nibbling on a handful of pistachios can contribute a great deal in keeping stress at bay! Red Peppers: When we talk about Vitamin C, oranges make way to our mind but the strange fact is that red peppers have twice as much Vitamin C in them! A research was conducted that showed that people who gorged on Vitamin C rich foods before facing a stressful task had better blood pressure after its completion. Oranges are definitely a dependable option but red peppers are way better. You won’t mind some extra color in your meals now, would you? Trending: Indian Diet Plan To Lose Weight Salmon: When the trek of life goes rocky, your best bet is omega 3 fatty acids. You may get these from walnuts, flax and soy; so why are we telling you to eat salmon? The reason being salmon has DHA while the others have ALA as an accompaniment. The DHA in salmon is the trick here, you need it to keep yourself calm in unfavorable situations. Go for salmon or other fatty fish to get this nutrient! Dark Chocolate: Chocolates come along the top of the list of foods that relieve stress and depression. Though most of the other items are not good, you could have this one. They really comfort you in times of stress but choose a chocolate with at least 70% cocoa content. Also just because it is allowed do not have a lavish feast out of it as it is a high calorie food. Have small propositions but you can relish it for sure! Spinach: Being rich in magnesium, spinach is a vital food in fighting with stress. It is seen that people with a magnesium deficiency have high CRP levels which further contribute to stress! Doesn't matter if all this seems a bit too confusing, what matters is that spinach is important for dealing with stress which itself depletes this reserve. So eat your spinach like Popeye the sailor and fight with tough situations just like him! Oatmeal: Health benefits of oatmeal are not hidden but the fact that it can reduce stress levels might be new to many! People who gave up on carbs reported to be more stressed than those who included them in their daily diet. Yes, you got the key but simple carbs will not do the trick and would rather worsen your symptoms as they gt digested easily and hike up blood sugar levels contributing to more stress. Go for complex carbs that are not digested too fast! Tea: Okay we are not talking about the caffeinated varieties though caffeine also tops the charts for ‘popular’ stress relieving foods. The reason is that caffeine mostly has the reverse effect, that is it elevates your stress levels instead of reducing them. You could opt for herbal tea, which has a very positive effect on your digestion. It will thus reduce all the tension in your gut and you will feel more relaxed! Foods have a major impact on all the bodily process, including stress management! You can opt out of the ‘stress is a part and parcel of life’ situation through healthy diet to reduce stress. Life is so beautiful and you can enjoy every moment of it so much more by keeping stress at a distance! Had long and tiring day at office? Feeling relationship strain or financial crunch? At some point of life, we all feel drained due to stress of our everyday life and in such situations we usually tend to opt for junk food. These sugary and high-calorie foods trick us into believing that we feel better after eating them. But you need to understand that its not the truth, in fact they ruin our health. You need to end this cycle of bad eating and look for better alternatives. Emotional eating won’t make your stress disappear but will add on more fat to your waistline. Here is a list of foods for stress relief that you can reach out to whenever you feel down: Oatmeal with Honey and Cinnamon Oatmeal will boost your feel-good hormone serotonin and its slow-to-digest fiber won-t create any inconsistent spike in your blood sugar levels unlike other foods. You can add teaspoon of honey as it boosts immunity and satisfies sweet tooth. Adding cinnamon is also a good idea as it will help is easing down your frustration. Dark Chocolate Covered Almonds Several studies have proved that dark chocolate can help in reducing levels of stress hormones. It is also helpful in lowing blood pressure. On the other end, almonds provide energy boosting protein and monounsaturated fat that have been linked to lowering depression in some studies. Blueberries Blueberries get their deep color from anthocyanins. This antioxidant helps in producing dopamine which is a critical chemical when it comes to controlling your mood and memory function. Avocado One of the reasons of feeling anxiety could be the deficiency of vitamin B. To avoid this, you should consume Avocados as they are rich in stress-relieving B vitamins. They also help in lowering blood pressure as they are rich in potassium and monounsaturated fat too. So next time when you feel stressed, simply prepare for yourself avocado blended with nut milk, vanilla extract, ripe banana and non-nutritive sweetener. Freeze it for a while and enjoy it. Milk Milk is rich in calcium, proteins, vitamin B2 and B12 and antioxidants that’s why having a glass of warm milk before bed is considered to be best remedy for fidgetiness and insomnia. Oranges Vitamin C is very useful for lowering cortisol, a stress hormone and blood pressure. And oranges are best for a quick burst of vitamin C. You can either have its juice without any additional sugar or simply eat it. Spinach Many people might not like the idea of having leafy vegetables as comforting food but trust me, spinach can have a very nice comforting effect. Spinach contains magnesium that helps in regulating cortisol levels and promoting feelings of well-being. Watermelon Watermelon is one of my favorite stress relief fruits, but you can have any juicy and hydrating fruit you want. It is rich in potassium, electrolytes and lycophene that helps in restoring your body when it feels exhausted.
If you are a south Indian and are planning to begin a diet plan for weight loss then you have come to the right place. Here I will share with you some incredible tips that can help you in losing weight easily. As a south Indian you might be wondering how could a person lose weight by eating spicy south Indian food? Some might even laugh at this thought. But its true that you can lose weight by eating south Indian food. If you cook it at home then it could probably benefit you. All you need to do is to be careful and selective about what you eat. How To Make Personalized South Indian Weight Loss Diet Plan? Lets answer this question first. Just follow the below mentioned steps and you will ready to begin your weight loss journey.
You must be aware that right body weight depends on body built, height, level of activity and lifestyle and all these indicators will assist you in setting a realistic and achievable weight loss goal. Ideal South Indian Diet Plan For Weight Loss Now without wasting anytime further, lets begin with the ideal meal plan that you need to follow to shed that stubborn and unwanted fat. Early morning: Have a glass of warm water with a dash of lemon. And afterwards, you can take a cup of tea but without any sugar in it. You can have 2 Marie biscuits. Your total calorie intake till now will be 91. Breakfast: Having same breakfast daily could be quite boring. So here are 2 ideas for breakfast. First is to have an omelet made of 2 egg whites along with 2 slices of brown bread. Total - 250 Calories. Or you can have 2 sprouts dosas with a cup of onion and tomato chutney. Total Calories -220. Mid morning snack: It is best to have a cup of green tea and a bowl full of fresh fruits. Total - 40 Calories. Lunch: Its time for lunch so what should you have now to reach ideal weight? Well, you can have brown rice vegetable pulav, raita of cucumber and onion and mixed veggies salad. Total Calories -305. Another option for lunch is to have sambar, lady finger veg, 3 medium sized ragi balls and salad. Total Calories Count - 353. Evening snacks:
You can either have coffee or green tea but make sure not to include sugar in it. Additionally, you should have some sprouted green gram sundal. Total - 105 Calories. Dinner: Dinner should be a light meal. So make sure not to eat too much. You can have a veggies salad along with 1 medium bowl of Thayir pachadi and Millet Khichadi. Total Calories Count - 335 Bed time: You can have a cup of milk and 4 soaked almonds. Total - 95 calories. The entire diet plan given above counts for 1191 calories which is sufficient enough for a day. If you consume more calories then you will probably be gaining weight instead of losing. So try to stick with this plan. Before you begin with the diet plan, make sure to include exercising in your routine too. It is essential to have at least 35 minutes workout daily to keep your body fit and healthy. Only eating healthy food is not sufficient to lose weight. You can include anything that you find interesting in your workout regime like walking, jogging, swimming, skating etc. I hope you will follow this routine strictly and will start losing weight soon. Good Luck! Caution- It is good for people with Celiac Disease! Go gluten for sans CD not much recommended. This is the new health craze spreading all across - Gluten Free Diet. Well, the diet plan does hold a key to making lives of CD patients sail smoothly. It deserves to be popularized but not so much so as a diet for weight loss than as a diet for gluten intolerant people.It is for the simple reason that going gluten free does lead to weight loss, but it is not basically a diet meant for it. It is not a healthy option for totally healthy individuals to discard gluten from their food only to achieve weight loss. However, for sufferers of the celiac disease, it is one good reward to ease their discomfort.Let us ponder on how a gluten intolerance diet can help reduce weight. Four Reasons why people lose weight when they go gluten-free: 1. A diet that throws out all food items that have gluten in it is very restrictive. There’s not much option left for you to eat. 2. A lot of junk foods that are high on calories are made of gluten rich ingredients, and so can no longer be in on your menu. 3. Staple foods like bread, pasta, cereal, etc. are all sources of gluten and so have too be discarded too. 4. What are you left with? Low calorie veggies and fruits. Cheap and easily available options. Recommended: Gluten-Free Diet to Fight Celiac Disease Understand how going gluten-free can therefore help you accomplish the feat of reducing weight? The bottom line is, it is not the gluten that is the cause of weight issues, it is actually the gluttony to be blamed. With no gluten in your diet, the options are few, and hence curbing temptations help you eat healthy food. However, all you people out there who have no gluten allergy or intolerance, there are more healthy options available out there if you happen to not go the gluten-free way. Whole-grains which are a very essential part of a balanced diet are not to something you should maintain a distance from unless you do have that auto-immune disorder known as Celiac Disease. However, for those who have, they do have to tread the harsher roads. But don’t be disheartened, gluten-free diet plan for weight loss or otherwise may be a daunting task to adopt at first but once you do so it will not be so much of a hindrance as you’ll discover the joys of healthy living with it too. More people are becoming conscious towards their health and have started indulging in good eating habits. People follow diets to stay fit and healthy. But some foods that are consumed on daily basis are not that health friendly. Below is the list of 10 such foods that can be harmful for your health and can even kill you, if you do not consume them properly. 1. Tomatoes: This juicy red fruit contains glycoalkaloid in its leaves, which is a poison and that can upset stomachs and can even cause severe cramps and anxiety. So avoid consuming its leaves and stems. 2. Mushrooms: Each and every type of mushroom you consume is not equal. The Cremini mushrooms that make perfect pasta toppings, some of its species contain poison that are harmful for health or simply can kill you. Also Read:- Best Foods to Reduce Blood Pressure 3. Peanuts: Most people are allergic to peanuts and the most severe problem is anaphylaxis. That problem can lead to shock or even loss of consciousness. It can even lead to death, if not treated properly. Know about your allergies before consuming peanuts or its friend, peanut butter. 4. Rhubarb leaves: All those delicious sweets might be made up with the help of Rhubarb, but its leaves are quite dangerous and poisonous that can lead to seizures, breathing troubles, kidney failure and even death (That’s right!) Most Popular:- Powerful Fruits To Burn Belly Fat Instantly 5. Potatoes: Potatoes do have poisonous leaves and stems but poisoning by consuming potatoes is rare. Most death cases from potato eating come from consuming green potatoes or drinking potato leaf tea. 6. Almonds: Almonds are not actually nuts, hey are seeds that has many health benefits.But the bitter almonds, in their raw form are full of cynaide and needs to go through a heat treatment in order to remove the toxins present in them. You Might Be Interested:- 8 Best Foods For Glowing Skin 7. Fugu: The puffer fish popularly known as Fugu contains poisonous toxins in its skin and some organs that can easily paralyze a person and can even cause death. 8. Ackee: Ackee is a pear shaped fruit that should be properly ripen before consuming as its harmful toxins can cause death. In US, you cannot import this fruit but you can purchase it canned. Popular:- 8 Healthiest Recipes For Indian Kitchens 9. Cherries: Everyone loves to eat cherries but never swallow its seed as it contains hydrogen cyanide which is poisonous. 10. Shellfish: Be aware of your allergies before consuming Shellfish as it can cause breathing problems and can be life threatening.
Aiming for a lean ab flaunting physique? Planning to discard all carbs with immediate effect? Think again...
Eliminating carbohydrates is the biggest diet faux pas. You do need energy to burn energy (calories). Carving out those sharp abs and burning out the excessive belly fat is no doubt daunting task. You need to follow a rigorous workout routine. Alongside you are required to stick to a diet plan which supports this regime and helps build the right muscles. Not a six pack but at least 4! It is not a dream that cannot be actualized. Be you of any shape, fat or under-weight. A right step forward ,is half the battle won. Consult an expert dietitian and a trainer, who can chart out a exercise and diet plan for you. Be determined to follow it to the tee; and your sweat-sacrifice will do wonders. There are aplenty men’s weight loss diet plans on the internet you could quickly browse over to get the idea of what it’s likely to be. But do not rely on them solely. Given below is a list of healthy carbs, your dietitian will not mind you having, while helping you chart out a meal plan to uncover those sexy abs: Recommended Read:- Secrets to Sports Nutrition Diet Plan Sweet Potatoes: Sweet potatoes are known to be the king of slow carbs. They keep you energized with a feeling of fullness in the stomach for a long time. High vitamin content provide the fuel to work vigorously at the gym. Broccoli: If you are aiming at whittling your mid body section, broccoli is a great pick. The vegetable is known to have phytonutrients that attack fat storage in the body. Wheat bran: Helps with bloated stomach; it is rich in fiber and muscle building proteins. Add it to your cereals and have a high nutrition diet ready. Apples: Soluble fibers help reduce belly fat. So if you are sweating it out to uncover your abs, eat an apple every day. The fruit is one of the best fiber source. They also contain fat-burning flavonoids. Cherries: Not just any cherry find the tart cherry in the market and stock it up. The fruit is noted to contain phyto-nutrients and very effective on burning belly fat. You Might Be Interested: - Ways to Boost Testosterone Naturally Bananas: Bananas have a low GI, which means they are slow to digest carbs. Also bananas are very effective in curing bloating of the stomach. Bloating can make all the hard worked-out abs invisible. So it is wise to eat bananas daily. Oatmeal: Oatmeal have high amount of carbohydrates but the breakdown of the sugar becomes slow due to high fiber content too. Oatmeal provides energy which is good for ab-muscle building. Must Read:- High-Protein Diet for Weight Loss Barley: A great way to suppress your appetite is to eat barley. Its contains good soluble fiber which helps remove the waste products from the digestive tract. Also consuming barley is observed to help stabilize sugar levels and reduce cholesterol. Blueberries: They are rich in compounds that prevent fat storage. The belly fat is seen to significantly reduce among those who ate blueberries regularly. These delicious berries also help in building up the ab muscles. Having these tasty foods in your meal plans; working out for those attractive abs doesn’t really seem like a task that deprives your taste buds. So, if you are interested and ready to make that shift from a round belly to sharp ab cut physique, we recommend you to try Idietitian Men Diet Plan. This specially designed plan for men aims at attaining peak fitness with healthy eating. |
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