Gaining Mass or Getting Lean: Part 3
1) They have to consume low glycemic index carbohydrates.
Glycemic index (GI) is a value obtained by monitoring a person’s blood sugar after eating the food. You should consume more foods with a low GI in your diet. Your body will digest these foods slowly leaving you full for longer and allowing you to eat fewer calories without feeling hungry. For example, instead of consuming white rice, which has a high GI, consume unpolished rice; you will feel much fuller when you consume unpolished rice because of its low GI.
2) Less unhealthy fats and more healthy fats consumption. Unhealthy fats such as hydrogenated and partially hydrogenated vegetable oil jeopardize our health. They are not derived from natural sources. They are manipulated, acting as preservative, to enhance the shelf life of the food product. They are extensively used in commercially baked and fast foods. Click here to read more about unhealthy oils
On the contrary, we actually need healthy fats. They are important part of a healthy diet. They provide essential fatty acids, keep our skin soft, deliver fat-soluble vitamins, and are great source of energy. Choosing the right type of dietary fats to consume is one the most important factors in reducing the risk of developing heart disease. Some of the healthy fat sources contain essential fatty acids, omega 3 fatty acids, found in some fish and walnut. Olive oil, and fats derived from eating nuts such almond, pistachio, cashew are also healthy. You should, however, consume healthy fats in moderation.
It should, nonetheless, be known that several dieting strategies suggest consuming healthy fats as a primary fuel for energy. For example, the Paleolithic diet that recommends to consume healthy fats and very less carbohydrates.
4) High lean protein intake.
Lean proteins are those protein sources that are low in fat. Moreover, various studies have shown that protein may be able to satisfy hunger better than either fats or carbohydrates. Eating a diet rich in lean protein may be the answer to help you eat fewer calories and lose weight. Also, it is well known to boost the metabolism as it is, thermogenic, heat producing in nature. Thermogenics is usually referred to food and drugs that increase heat through metabolic stimulation. As a result, thermogenesis becomes an important factor in weight loss. Lean protein sources are chicken, fish, egg whites, whey protein, and skimmed milk.
Remember that slow and steady wins the race. These dietary changes are not intended for day dreamers– short termers. These lifestyle changes have to be complied in the long term. Thereby, managing your weight becomes a daily chore and not a painful process.