Nutrition Tips for Health and Longevity: The Cure Is in the Kitchen

Dieticians, nutritionists and experts offer their own tips for weight loss. Here’s a collection of ten easy nutrition tips for weight loss from nutrition experts and dieticians Liquid Vitamin C.

1. Eat Often!

Although this might sound counterintuitive it is true that eating more often will aid in losing weight. In actual fact, do not do longer than 3-4 hours. In smaller amounts, eat more frequently to help keep your hunger at bay. Eat small portions of protein- and fiber-rich foods all day long. You can also eat an nutrient-rich snack or fruit in between meals, so that it helps you reduce your intake of food at mealtime.

2. Eat Whole Foods More

Whole food items take longer to digest, which makes you feel full for a longer time. Cut down on processed food items that often cause you to feel hungry again.

3. Never Ever Give Up Your Favorite Foods

You should enjoy the foods you enjoy, but consume smaller portions of them. If you can limit your intake, you will be able eat whatever you like but still be slim. In a sense it is possible to eat your cake and enjoy it too!

4. No Late-Night Eating Please

Your body needs time digest the food you have eaten before going to bed. If you eat late in the night, it is not allowing your body time to do its job. The closer you get to time to go to bed, the less you need to eat. Having a heavy meal and then heading straight to bed could end up being disastrous for your weight loss efforts.

5. Check Your Weight Often

You would stay on course if you had clear idea of how much you weigh. Measure your weight regularly and adjust your diet accordingly.

6. Fill It With Fruits

If a small portion of desert looks pathetically small, you can add more fruits in it to increase volume. It is possible to have half a cup of ice-cream with one cup of fruit, instead of filling the whole quantity with ice cream by itself. This can help you reduce between 200 and 300 calories.

7. Exercise for The Right Reasons

Don’t workout to make you feel hungry, so that you’ll want to indulge in eating more. Many people gobble up all the calories they’ve burned in the gym. Take a small amount of protein and carbs prior to or following your workout , so that you don’t eat too much during meals. Be sure to drink enough water.

8. Rest Well

If you’re sleeping well through the night, the desire to eat a lot is less. You should sleep for at least 8 hours a day. That would also leave you with less time for eating during a 24-hour period.

9. Shrink Your Portion

Switch to nine-inch plates so that you have smaller portions throughout the day. Also, use smaller cups when feasible. A smaller portion size is crucial to reducing the amount of food you consume, and losing weight.

10. Be Realistic

Keep in mind that 3500 calories correspond roughly one-pound fat. You must cut back by a significant amount of calories in order to lose that one pound. So, aim at losing just one or two pounds each week, in order to maintain your weight loss over the course of a longer time.

Your post workout nutrition may be the issue..

After an intense exercise, your body goes into an involuntary catabolic state. In this state, the glycogen in your muscles is depleted and the increased levels of cortisol start to destroy the muscle tissues.

In order to counteract this and create anabolic hormones it is essential to supply your body with the proper nutrients. A meal after a workout that is high in protein digestible quickly and carbohydrates supplies amino acids required for muscle repair and spike your insulin level, which helps transport nutrients to your muscles.

Here are four tips for nutrition that will help you achieve your fitness goals.

1. Protein is vital.

Particularly, whey protein.

A high-quality whey protein is a crucial component of your post workout nutrition. Include 20-25 grams of whey protein into the post workout meal. As previously mentioned, whey protein will provide the amino acids necessary to repair any damage that has been done to your muscle during your training.

After you have taken your first portion of protein, consume 20g of protein per 3 hours or so to maximize the muscle repair. Studies have proven that exercise boosts the growth of muscles as long as 48 hours after exercise.

The reason you should be concerned about building muscle , if you are looking to lose weight?

The reason is simple, as more muscles you possess and the greater number of calories you will burn each day. Muscle growth increases your resting metabolic rate.

Another suggestion, consume 20g of protein prior to going to go to bed. Without Protein, your body is likely to transition into a catabolic condition overnight. When you are in that state of catabolism, your body basically cannibalizes your muscleand ruins the work you put in earlier during the day!

2. Essential Amino Acids

You should include at least 10g from essential amino acids in your protein dosage. Check the label of the protein powder you are using to determine the quantity of EAA’s contained in it. In the 10g of protein at a minimum, 4g ought to be the particular EAA, Leucine. Leucine activates the pathway in the body where protein synthesis happens. By assisting this pathway it aids in improving overall development of muscles.

3. Carbs… maybe!

Do you want to lose weight or build muscle?

The answer to that question will determine if you need carbs when you consume your protein.

If you’re trying to lose weight, cut down on or eliminate carbs in your post-workout meal. Many people will advise you to take carbs and protein to stimulate insulin which aids in transporting nutrients to the muscles.

However, whey protein has shown to induce a high insulin response by itself making carbohydrates an appropriate element of a post-workout meal. Keep in mind, other protein types like soy and casein, do not elicit the same response to insulin.

If your objective is to build muscle, then you may want to add some quickly digestible carbohydrates to your post workout meal. You may find this hilarious however, here are two excellent carbohydrate options to eat after your workout meal.

Haribo Gummy Bears or Pixy Stix!

Both of them contain high levels of carbohydrate, dextrose. Dextrose is a quickly digesting carbohydrate which increases insulin responses. These will help restore the glycogen in the muscle that has been reduced during training.

If you’re an endurance athlete or you have recently completed a significant volume of intense training, then it is advisable to add some level of quickly digestible carbohydrates into your post workout nutrition regardless of what your workout goals are.

4. Avoid Caffeine.

Caffeine is shown to boost Cortisol levels.

Why should you be concerned for cortisol levels?

Cortisol has been dubbed the stress hormone as cortisol levels rise when you’re under stress. Cortisol slows down your recovery and may even increase fat storage in your body! It is essential to eliminate cortisol out of your body as quickly as you can. A good way to do that is to take 2g-10g of vitamin C following a workout.

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