#healthy fats

A Almonds & Nuts

Crunch for crunch, almonds are one of the best sources of alpha-tocopherol vitamin E – the form that’s best absorbed by your body. That matters to your muscles because “vitamin E is a potent antioxidant that can help prevent free-radical damage after heavy workouts,” says Jeff Volek, Ph.D. And the fewer hits taken from free radicals, the faster your muscles will recover from a workout and start growing.

B Beans & Legumes

Black, lima, pinto, navy – you pick it. They’re all low in fat, and they’re packed with protein, fiber, and iron – nutrients crucial for building muscle and losing weight. Gastrointestinal disadvantages notwithstanding, they serve as one of the key members of the Abs Diet cabinet because of all their nutritional power. In fact, if you can replace a meat-heavy dish with a bean-heavy dish a couple of times a week, you’ll be lopping a lot of saturated fat out of your diet and replacing it with higher amounts of fibe

S Spinach & Veggies

These Powerfoods pack superpowers thanks to their high nutrient content – vitamins including A, C, and K; folate; beta-carotene; minerals including calcium and magnesium; fiber; and antioxidants. They help neutralize age-advancing free radicals, and the fiber content helps fill you up without loading you up with calories.

D Dairy

Dairy gets so much good press for strengthening bones that it garners little attention for all the other stuff it does, such as help you shed pounds. Low-fat yogurt, cheeses, and other dairy products can play a key role in your diet. Look to milk as your major source of calcium. Liquids take up lots of room in your stomach, so your brain gets the signal that you’re full

I Instant Oatmeal

Oatmeal is the Jessica Alba of your pantry: It’s a perfect 10. You can eat it at breakfast to propel you through sluggish mornings, a couple of hours before a workout to feel fully energized by the time you hit the weights, or at night to avoid a late-night binge. Oatmeal contains soluble fiber, meaning that it attracts fluid and stays in your stomach longer than insoluble fiber (like vegetables). Soluble fiber is thought to reduce blood cholesterol by binding with digestive acids made from cholesterol and sending them out of your body.

E Eggs

The protein found in eggs has the highest “biological value” of protein – a measure of how well it supports your body’s protein need – of any food. In other words, the protein in eggs is more effective at building muscle than protein from other sources, even milk and beef. Eggs also contain vitamin B12, which is necessary for fat breakdown. For a long time, eggs were considered pure evil, because just two eggs contain enough cholesterol to put you over your daily recommended value. However, more and more research shows that eating an egg or two a day will not raise your cholesterol levels.

T Turkey & Lean Meat

A classic muscle-building nutrient, protein is the base of any solid diet plan. Turkey breast is one of the leanest meats you’ll find, and it packs nearly one-third of your daily requirements of niacin and vitamin B6. Dark meat, if you prefer, has lots of zinc and iron.

P Peanut Butter

Yes, PB has its disadvantages: It’s high in calories, and it doesn’t go over well when you order it in four-star restaurants. But it’s packed with those heart-healthy monounsaturated fats that can increase your body’s production of testosterone, which can help your muscles grow and your fat melt.

O Olive Oil

Sure, you could oil up your chest and arms and strike a pose, but it works better if you eat the stuff. “The monounsaturated fat in olive oil appears to act as an anticatabolic nutrient,” says Doug Kalman, R.D., director of nutrition at Miami Research Associates. In other words, it prevents muscle breakdown by lowering levels of a sinister cellular protein called tumor necrosis factor-a, which is linked with muscle wasting and weakness (kind of like watchingThe View).

W Whole Grains

There’s only so long a person can survive on an all-protein diet or an all-salad diet or an all-anything diet. You crave carbohydrates because your body needs them. The key is to eat the ones that have been the least processed – carbs that still have all their heart-healthy, belly-busting fiber intact.

E Extra-Protein

Whole foods such as fruits and veggies are key, but if you add refined whey protein powder to your meal – in a smoothie, for instance – you may very well have created the most powerful fat-burning meal possible. Whey protein is a high-quality protein that contains essential amino acids that build muscle and burn fat. But it’s especially effective because it has the highest amount of protein for the fewest number of calories, making it fat’s kryptonite.

R Raspberries & Berries

Berries carry powerful levels of antioxidants: all-purpose compounds that help your body fight heart disease and cancer. The berries’ flavonoids may also help your eyesight, balance, coordination, and short-term memory. One cup of raspberries packs 6 grams of fiber and more than half of your daily requirement of vitamin C.

Small changes produce big transformations, especially in the kitchen. In the diet of an athlete, small changes in habits are more important for health than radical jumps with strict diets for a few months. Health is a matter of good general habits, which include good nutrition, planned training and a quiet and happy lifestyle.

To make it easier for you, here we give you 50 nutritional tips and some more… that take care of you and extend your life without making your smile bitter in front of the plate.

Do the shopping and cook at home. It’s not so difficult, cooking is relaxing and stimulating and is the best way to have a healthy and natural diet. Not only do you control the freshness and quality of the ingredients you use, you also choose the healthiest preparation method. If you avoid fried foods, sauces and meals prepared for cooking raw, steamed, grilled or baked, you get fuller, enjoy the flavour and avoid unhealthy ingredients such as artificial sweeteners and trans-fatty acids that can make you gain kilos and encourage the onset of certain diseases.

2. Add cinnamon instead of sugar. This spice is a powerful metabolism activator that helps maintain constant glucose in the blood, reducing the craving for sweet foods. Sprinkle cinnamon on yogurt, tea, milk, and you could lose a kilo a month.

3. Change your coffee for tea. You don’t have to give up coffee all the time, it also has its good side, but tea is a healthier option for every day. The mixture of caffeine and antioxidants in tea is stimulating, reduces the risk of cavities, prevents tumors, helps oxidation of fats and increases calorie expenditure.

4. Eat legumes 3 times a week. Go back to your grandparents’ plate with the advantage that we now have fast pots and cook chickpeas, beans, lentils, green beans, soybeans, etc. Studies show that people who drink legumes every week, have a 22% lower risk of being obese reducing the likelihood of cardiovascular disease, diabetes, inflammation, etc..

5. Cooking with seaweed. They are the food of the future, not only do they provide very few calories with a strong flavour, they are also a source of protein without fat, fibre, calcium, iodine, etc. They are considered a depurative food because of their mucilage richness with laxative effects and because they contain alginates and derivatives, specific substances capable of absorbing heavy metals (arsenic, lead, mercury) and radioactive elements (strontium and cobalt) from the tissues and eliminate them in the faeces. They also contain fucinic and fucanic acids that block the formation of clots and thrombus in the blood and seem to inhibit the metastasis of tumors. They are widely used to lose weight because they provide a feeling of satiety and iodine can stimulate the thyroid and increase metabolic expenditure.

6. Cut food into small portions on the plate. You can reduce your calorie intake by up to 20% if you chop each food on the plate before chewing it.

7. Swap the cow for the goat. Goat’s milk has fewer calories than cow’s milk, and when it comes to cheeses, you can reduce calories by up to 40% if you choose cheeses made with goat’s milk. Goat’s milk produces fewer intolerances because it has less lactose. And if cow’s milk products make you feel bad or swell, reduce discomfort and gas by switching to goat’s milk because it is more digestive and less caloric.

8. Add different vegetables to sandwiches and salads. Do not stay in the lettuce and tomato and try to put some leaves of rocket, lamb’s lettuce, watercress, cucumber slices, celery, beet, turnip, ginger, etc.., vegetables bring more flavor and color to meals along with fiber, vitamins, minerals, antioxidants and substances with healing properties. Make sure that your sandwiches always have a vegetable touch, so you take more care of yourself, fill up earlier and eat less.