Foods to build muscle, get rid of fat, and lower cholesterol
Dr. Muhammad Hafez Ibrahim
The US Department of Agriculture’s nutritional guidelines clarified that the diet to build muscle in the body and get rid of stored fat depends on consuming fewer calories. Where the diet tightens to get rid of body fat while increasing muscle mass, it requires a healthy varied diet of protein, regular exercise and night sleep, and getting rid of anxiety and stress.
Reducing calorie intake to lose weight is part An important part of the cutting system that aims to get rid of body fat while losing weight. Which can be achieved by consuming fewer calories. The recommended total number of calories a person should consume each day depends on their age, weight, height, physical activity and other factors. The total number of calories in general is estimated at 1600 to 2400 calories per day.
Adding various proteins to the diet contributes to an increase in muscle mass. Where protein is an important nutrient, it is found in muscles, skin, bones, hair and body tissues. The human body does not store the essential amino acids that make up protein. Therefore, those amino acids for proteins must come from the food he eats. Eating animal and vegetable proteins helps maintain and build muscle mass.
There is a direct link between proteins and building muscle. Eating protein can help boost muscle mass and performance in physically active adults. Adding protein to the diet also increases muscle mass and improves strength during resistance training. Eating protein is important in calorie restriction; Because in cases of significant weight loss, the body also loses lean body mass. The researchers found that increased protein helped maintain muscle mass in athletes who were on a calorie-restricted diet. Eating proteins also enhances the feeling of satiety, which contributes to the success of the weight loss process and diet management. Snacks that contain protein promote satiety and help avoid over-consumption of a high-calorie meal.
When following a fat-reduction diet, the meal plan should include different sources of protein. Since protein is a vital component of building muscle, your meal plan to build muscle should include different sources of animal and plant proteins. The USDA Dietary Guidelines for adults recommend eating 1600 grams of protein per day. In order to build and maintain muscle mass, the International Society of Sports Nutrition recommends eating 1.4 to 2.0 grams of protein per kilogram of body weight per day.
It is possible to eat different sources of protein; In order to meet all amino acid requirements. Meat, poultry, fish and eggs are sources of animal protein, which are complete proteins. Individuals who eat animal protein are recommended to limit fatty red meat and eat low-fat sources such as seafood, eggs, and white meats such as chicken or turkey. Other sources of animal protein are dairy and its derivatives such as milk, cheese and yoghurt. Eating milk and dairy products can help provide nutrients like calcium and protect against chronic diseases like type 2 diabetes. Plant sources of protein include lentils, beans, soybeans, chickpeas, nuts, and whole grains like wheat and quinoa.
Whole carbohydrates are an essential source of energy for the body. Therefore, a fat loss diet should also include unrefined carbohydrates from foods and whole grains, especially for people who are physically active. Hydration with adequate water intake is essential to maintaining basic bodily functions and maintaining a healthy weight. The total daily amount of water varies according to the individual, age, and between men and women, activity level, etc.
Dr. Elisabetta Koroska, Vice President for Research at the University of Ontario, Canada, explained that orange and tangerine diet are more effective than some medications and contribute to lowering cholesterol. in the rate of 40% . High cholesterol is an insidious condition that, when left untreated, paves the way for heart disease. Fortunately, there are several strategies for lowering cholesterol that are backed by science. The fatty particles that characterize the condition are dangerous because they lead to a build-up of harmful deposits in the arteries, which increases the risk of heart attack and stroke.
Research by Dr. Ilzpiata Koroska indicates that compounds in citrus peel can reduce Significantly increase the levels of bad cholesterol by up to 40%. Research confirms that the antioxidant compounds in citrus peel can lower high cholesterol more effectively than some prescription medications, and without side effects. High cholesterol is characterized by high levels of low-density lipoprotein, or “bad” cholesterol, circulating in the blood.
When fatty particles stick to artery walls, they cause them to narrow, limiting the space for blood to pass through them. “Our study showed that PMFs have the most effective cholesterol-lowering effect of any other flavonoid medication,” said Dr. Ilzpiata Koroska, University of Ontario Canada. He added that PMFs are believed to have the ability to rival and even overcome the cholesterol-lowering effect of some prescription medications without exposure. for risk of side effects.
Polymethoxyl flavonoids have been identified in a variety of citrus fruits, and the most common form of antioxidant was found in the peels of mandarins, oranges, and lemons. The study found that the compounds showed promising results as an effective and natural alternative to lowering bad cholesterol without medication. The results, published in the American Journal of Agricultural and Food Chemistry, demonstrate that polymethylflavonoids share remarkable similarities with a range of other plant compounds found in citrus fruits, which are associated with numerous health benefits. Positive relationship between similar flavonoids, such as hesperidin, found in oranges and naringin from grapefruit. Dr. Korowska explained that while drinking acidic beverages leads to significant health improvements, taking polymethylflavonoids is an easier way to lower cholesterol. Or more orange or tangerine juice to take advantage of its therapeutic effect. It was hypothesized that the mechanism of action of polymethoxyl flavonoids acts by inhibiting the synthesis of cholesterol and triglycerides within the liver. He explains that despite eating it in small quantities, lemon and orange peels are very nutritious, with just one tablespoon providing nine percent of the daily value of vitamin C. Some compounds in the fruit’s peels have been shown to reduce the risk of tooth decay and gum infection, which helps in Maintaining oral and dental health.