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  Diet & Nutrition

September 2010
Better Body Built in Budget
Priyanka Singh
Constant efforts without the right kind of guidance may result in losing motivation. But, this doesn’t mean you should stop exercising and go back to your old routine of doing nothing. You have to follow a tight schedule with the right techniques.


This means you have to chalk out your workout schedule ensuring you have no interruptions; turning off your cell phones and letting everyone know that for at least an hour you don’t want to be disturbed.

Do you feel like you tried everything but can’t gain weight?Or are you too tired of looking at your skinny body?

Working out alonedoes not help in building muscles; it also depends on what you eat. Supplements make your life easy, but whole food is better. Eat proteins, vegetables and fruits with each meal. Carbohydrates fuel your muscles and are required for energy, proteins for repair of tissues and building muscles, veggies and fruits for antioxidants, vitamins and minerals arenecessary for recovery from your workout. Water is required for detoxifying your body. Take 5-6 small and frequent meals, that is, eat every three hours starting at breakfast.

Here is a list of budget friendly foods, which will help in building muscles and lose fat.

Whole Eggs:
They are a cheap and rich source of protein. The yolk contains most nutrients; half the proteins, vitamins A/D/E and cholesterol to naturally increase your testosterone levels. If you have high cholesterol, go slow on egg yolks.

Fish:It contains omega-3 fatty acids, which reduce the inflammation (joints/skin) and risk of cardiovascular diseases. Thegood choice would besalmon, mackerel or tuna.    

Dairy Products:
This category covers cheese, yoghurt and milk. The full-fat version would be cheating you. Instead, opt for low fat cheese and yoghurt and skimmed milk.


Soy Proteins:Soya bean is the richest source of protein for vegetarians. It is high in glutamine and arginine, two very important amino acids for building muscles. You can choose to eat soya beans directly or get soy protein from tofu or soy milk. Soy protein powders are widely available and come in many flavours. This you can add to flour, vegetables, daal or in milk.

Mixed Nuts: These contain mono and poly-unsaturated fatty acids, proteins, fibre, vitamin E,zinc, potassium, magnesium, etc. Mixed nuts are calorie dense and great if you are skinny and want to gain weight. You can go for almonds, walnuts, peanuts, hazelnuts, etc. without added salt and sugar.

Fruits and Berries:These are rich in anti-oxidants that prevent cancer, heart and eye diseases.

Water:Your body holds water if you don’t drink enough. Drinking water prevents water retention, helps muscle recovery and prevents dehydration from strength training.

Green Tea:Green tea is a strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar and circulation. Drink green tea in the morning instead of coffee or tea.

Putting it all together, the synopsis of this article would be to eat proteins, veggies, fruits, workout regularly, motivate yourself and never give up until you are where you want to be.

Priyanka Singh is Lifestyle Counselor, Apollo Life, New Delhi


    
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