Muscle Building Diet Plan
The body of humans and animals is covered with muscles, which is collectively known as the Muscular System. Muscles are tissues which can track to facilitate the movement of our body. The shape and beauty of the body is maintained by the muscles, they protect different parts of the body, they keep the joints at the right place and they provide movement in the body.
Diet itself plays a great role in maintaining the muscle building, by lowering the bad cholesterol. It is a steroid lipid (fat) found in the blood and is very necessary for proper functioning of cell membranes. Our bodies itself synthesizes sufficient amount of cholesterol we need, so it is not necessary to consume more. Rather if the concentration of bad cholesterol increases the risk of heart disease and stroke increases.
There are various kinds of cholesterol-lowering foods like oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below are mentioned few healthy foods which lowers bad LDL cholesterol without disturbing the presence of the good HDL cholesterol which helps in building strong muscles.
Top foods one can eat to keep optimum cholesterol in the body and help one to build the muscles.
❒ Food to Build Muscle 1 Monounsaturated and Polyunsaturated Fats
Replacing saturated animal fats with healthier fats like olive oil, canola oil, peanut oil, and avocados results in an extreme reduction in our LDL cholesterol. A diet rich in olive and sunflower oil contains 12.9% saturated fat, 15.1% monounsaturated fat, and 7.9% polyunsaturated fat and can achieve an 18% reduction in LDL cholesterol. Monounsaturated and Polyunsaturated Fats like Olive Oil, Canola Oil, Peanut Oil, Peanuts, Olives, Avocados.
Nutrient Gamma- Linolenic acid (Omega-6 fatty acid) is also very important for high metabolis. GLA has anti-inflammatory properties. Omega-6 fatty acids rich Foods is found in evening primrose oil, starflower oil, Rice bran oil etc.
❒ Food to Build Muscle 2 Bran’s, Oat or Rice
Bran, chiefly oat bran, has been proven valuable in lowering LDL cholesterol levels. Eating whole oatmeal every morning, or switching to whole products like brown rice, can help one to get more bran in the diet and lowers the cholesterol. Going for healthy breakfast can also help one to prevent from overeating later in the day. Oatmeal is one of them, it is a nutritional powerhouse. It is rich in beta glucan, which is a thick, sticky fibre, and also contains good starch content which keeps aperson away from hunger for a long time and also lowers bad cholesterol.
When it comes to comparison with the cornflakes, it is revealed by the researchers that one who ate oats, than cornflakes, ate very little during lunch time. So, by this it is very clear that oat acted as fuller than cornflakes. This meal is highly beneficial in people looking for losing weight.
From nutritional point of view it is rich in antioxidants, omega-3 fatty acids, folate, and potassium. Steel-cut oats contain more protein and fibre than other types of oats, so, it is better to have steel cut oats because they have a lower glycemic index (GI) which will not allow a person’s blood sugar to increase.
❒ Food to Build Muscle 3 Flax Seeds
Flax seeds have shown up to 50 grams reduction of LDL cholesterol in a day in healthy young adults up to 8% and 38 grams of flax seeds per day reduced LDL cholesterol by 14% in people with high cholesterol (hypercholesterolemia). In both the studies, the flax seeds were eaten in a muffin or other bread product. Flax seeds can be easily incorporated in baked goods, as well as can be added to hot cereals like oatmeal.
Flaxseeds are also very good source of nutrition for relishing healthy breakfast; it is rich in omega-3 fatty acids, protein and fibre. People can use by blending them into desserts or sprinkle flaxseeds on yogurt or oatmeal. It is essential to consume ground flaxseed or to grind the seeds at home before consuming, as whole flaxseeds consumed will pass through the body without breaking down due to its very small size.
The importance of flaxseed is, it helps in lowering the LDL cholesterol, improves insulin level in blood, lowers blood sugar, and even protects against breast cancer.
❒ Food to Build Muscle 4 Garlic
Studies have revealed that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. Raw garlic is best and can be added to olive oil salad dressings, or as a garnish on soups and sandwiches.
Garlic is used widely in cooking as a flavouring agent, but it has a medicine value. It has been taken to prevent and treat a wide range of conditions and diseases. It inhibits the growth of bacteria and is a powerful disease fighter. Allicin, an important compound is present in garlic, it works as an provocative and also helps to lower cholesterol and blood pressure levels. Fresh garlic releases the most allicin. On heating for 10 min. garlic loses important nutrients.
❒ Food to Build Muscle 5 Berries
It is the best food as they are available throughout the year. In season it is consumed fresh and when it goes out of season then frozen berries are consumed. The fresh and the frozen both are equally nutritious.
One can consume berries, such as blueberries, strawberries, raspberries, and blackberries, which are the excellent way to start one’s morning. They are low in calories, high in fibre, and contain lots of phytonutrients which are disease-fighting antioxidants.
❒ Food to Build Muscle 6 Almonds
Researchers have reported that eating up to half a cup of almonds can reduce cholesterol levels up to 10%. Almonds reduces cholesterol by 5% and half a cup causes the full 10% reduction. As almonds are high calorie food, it is not recommended that one should eat more than half a cup. Almonds can be eaten as a snack, or as an addition to breakfast cereals like Oatmeal or Muesli in milk.
❒ Food to Build Muscle 7 Lycopene Foods
Lycopene is a carotenoid pigment which is rich in fruits and vegetables. This gives fruits and vegetables their colours. Red color found in tomatoes, watermelon, and various other high lycopene foods. Studies are in controversy if lycopene reduces LDL cholesterol or not. Some studies claim 10-17% reduction in cholesterol while other studies find no difference. In spite of this confusion, lycopene usually promote heart health even if it is not lowering LDL cholesterol. Watermelon can be consumed by itself or we can make watermelon juice. It is a good source of anti-oxidants and it contains 90% water, besides essential electrolytes. Eating watermelon Ayurveda says has a cooling effect on the body. Watermelons also cleanse the body and keep the liver and kidney healthy.
❒ Food to Build Muscle 8 Walnuts and Pistachios
Numerous studies have reported a reduction in cholesterol with consumption of walnuts or pistachios. Consuming around 30 grams of walnuts of the total calorie intake is necessary to achieve the cholesterol-lowering benefits. Walnuts is a very important super food as it contains important phytochemicals as well as high amounts of polyunsaturated fats which benefits both brain health and brain function. It contains the most omega-3 fatty acids, which may help reduce cholesterol and also Omega-3 plays a very important role in reducing stress in the brain, and also improve brain signalling and neurogenesis, which is the creation of neurons. Walnuts are also rich in Vtamin E, folate and ellagic acid which helps in memory function. It also protects against sun damage and cancers and also regulates sleep.
❒ Food to Build Muscle 9 Whole Barley Food
Similar to the bran from oats and rice, barley also reduces cholesterol, particularly when it is used as a substitute for wheat products. Barley can easily be replaced by wheat in the form of barley noodles, barley flour, or whole pearl barley.
❒ Food to Build Muscle 10 Dark Chocolate, Plant Sterols
The cocoa flavanols and plant sterols in dark non-milk chocolate reduce cholesterol by 2-5%. Plant oils like corn oil and soybean oil have been shown to lower LDL cholesterol up to 16%. However, this reduction is largely due to non absorption of cholesterol, and will not have a large effect if one consumes little or no cholesterol. Just one-fourth piece daily can also reduce blood pressure. Cocoa powder is rich in flavonoids, antioxidants which reduces “bad” LDL cholesterol and increase “good” HDL levels. A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has fewer than 14 mg.
❒ Food to Build Muscle 11 Green Tea
Green tea since a long has been a staple drink in East Asia, where it is believed to wash oil (fat) out of the body. Studies suggest that this is true as green tea lowers cholesterol by 2-5%. Green tea, without sugar also has few calories, less than 10 and can make a great replacement for a variety of beverages.
It can also increase ones fat metabolism rate, especially if one drinks it throughout the day. It contains high concentrations of antioxidants known as polyphenols. Green tea extract, especially the catechins, is the secret for the fat-burning, shows metabolism enhancing effects.
Disclaimer: The information in this article is for general information purpose only. If making any changes in the fitness programme or diet then it is requested to consult your doctor or a dietician before implementing anything new.
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