Tag: Diet
Interesting Protein Sources You Didn’t Know Were Out There
Pump yourself with these unique protein sources for optimal gains.
Our protein sources are important to us. We usually stick to the staples like lean meats, beef, and those valuable protein supplements, but often times neglect the fact there is so much more out there. These unique and interesting protein sources may be unknown, but it is most certainly a missed opportunity to pump yourself with that vital protein so you only see huge gains. And as we all know, protein is imperative to growing our muscles and seeing those desired gains.
While our typical protein sources get the job done, sticking to a strict diet can be challenging and the same old foods can feel monotonous, not allowing us to fully diversify and expand our diet into foods we may actually enjoy. By incorporating these foods into our diet, we give ourselves a chance to still see awesome growth while also adding variety to our nutritional routine.
Let’s take a look at some of these protein sources so we get the most out of each and every meal. You may be surprised by some of these and will definitely want to incorporate into your routine. And who knows, these may boost your growth even more than before.
Why Protein Matters
Protein is the building block of all muscle. Without protein, our muscles won’t grow and we will never see those desired gains. But protein also carries other benefits that are not only beneficial, but also essential for certain goals of ours as we try and be the best we can be.
Traditional sources of protein like chicken, turkey, fish, other lean meats, beef, eggs, and so on are matched by those protein supplements coming from whey, pea, brown rice, soy, hemp, among others. That’s a lot of options. But these interesting protein sources will still provide the following benefits so you see those gains you want most:
Boost muscle growth so you increase strength and size and aid in that desired physique (1).
Increase recovery to repair those damaged muscles and work for better muscle growth (2).
Help with weight loss by keeping you full for less snacking as you curb those unwanted cravings (3).
Pack you with nutrients from each respective source like vitamins and minerals to aid in your training and overall health.
Protein matters because it affects your gains. Neglecting the importance of protein would be a terrible disservice and one you can’t afford to have.
Top Protein Sources You Never Knew Of
Let’s jump into some of these interesting and unique protein sources you may not have heard of. Each with their own respective benefits, these can be added to existing dishes you eat, or may even inspire others to diversify your diet while still seeing growth.
Seaweed is an interesting source and some may like it while others may not. An easy way to get this into a dish is to crumble it up so it blends in with the rest of it. You will get around 2-9 grams of protein per cup, and while it may take a lot of seaweed to reach one cup, it is still worth it.
Parmesan Cheese
We all love parmesan cheese, especially over a great pasta dish. With around 8 grams of protein for one ounce, that is a pretty large amount for this. Unfortunately, for those who avoid dairy, this is obviously not a suitable option. For those who love cheese, it doesn’t get any better than this.
Chia Seeds
Chia seeds are a great staple for smoothies and with these, you will get 4 grams of protein in two tablespoons while also receiving a high amount of fiber. These can add a nice crunch to those yogurt parfaits, puddings, ice cream, and even salads as just another added ingredient.
Spinach is a staple leafy green but surprisingly has around 5 grams of protein per cup which is great considering most people may not know that. This goes well with omelets, salads, and even in a smoothie to get those greens in a convenient and tasty way.
Whole Grain Pasta
Whole grain pasta will have plenty of carbs, but you will get close to 8 grams of protein with whole grain pasta. Perfect for a pre-workout meal or simply to enjoy a pasta dish, this is a great way to get protein, carbs, and enjoyment.
Tempeh has a firm texture and is made through the fermentation of soybeans. This versatile food packs a protein punch and may change your dishes in a fun and interesting way.
Spirulina is an algae that has a complete amino acid profile with plenty of vitamins and minerals. Around 4 grams of protein are in one tablespoon making this a nice addition to a salad or smoothie.
Cricket Powder
We wanted to share a very unique, and potentially obscure, protein source with you being cricket powder. This is a protein-rich powder made from crickets and while it does sound kind of gross, for those looking to try something totally new, you might find this a fun challenge.
Best Protein Supplements For Proper Supplementation
While it is best to get these nutrients, and that vital protein, from whole foods, supplements are also a great way to hit your intended goals with ease and convenience. A protein powder is always a great option for this will boost muscle growth, increase recovery, work for weight loss and management, and give you a convenient shake to pump you with protein. For those looking to have overnight repair, casein protein is a great way to ensure this and for those looking to bulk up, a mass gainer is definitely worth checking out. And for those of us with busy schedules, a meal replacement will balance out those macronutrients so you can feel full and still reap the benefits.
Wrap Up
We all know we need protein and having staple protein sources is important for keeping us on track. But sometimes we need some variety and working to diversify our diet can greatly influence all of your goals. These interesting protein sources may just change your mind as you look see continued growth, better recovery, and amazing overall gains so give these a try, expand your diet, and see the results you want most.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
Pasiakos, Stefan M.; McLellan, Tom M.; Lieberman, Harris R. (2015). “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. (source)
Pasiakos, Stefan M.; Lieberman, Harris R.; McLellan, Tom M. (2014). “Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review”. (source)
Leidy, Heather J.; Clifton, Peter M.; Astrup, Arne; Wycherley, Thomas P.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Read This To Get A Shredded Midriff In A Week
Easy Steps For Getting A Sculpted Midriff
Men and women through the centuries have desired a chiseled midsection. It’s no coincidence that thousand-year-old sculptures of Greek gods, emperors, and fierce warriors were made to have washboard abs.
If your motivation wears out a week into training abs, don’t worry, you’re not alone. Achieving a shredded midriff isn’t as hard as some people make it out to be. You can achieve your goal in a week if you do the right things.
Fix Your Diet
First and foremost, abs are made in the kitchen. There is no one diet fits all approach. A lot of trial and error goes into designing the right diet program. Building abs usually involves getting rid of a few extra kilos which can require you to be in a calorie deficit state.
In a calorie deficit diet, you’re burning more calories than you’re consuming. Since you’re on an ab building crash course, if you don’t know how to build your diet program, it’s better to take the help of a professional. It can save you a lot of time and effort.
Switch-Up Your Core Training Approach
Most people follow a vanilla training program where they perform a couple of ab exercises at the end of their workouts. No wonder you can’t see any results following this approach. If you usually train your core at the end of your workouts, you should begin your training sessions with an ab workout.
Your core training needs to have variety. Utilize free weights, cables, and resistance bands in your core workouts apart from the usual bodyweight exercises. Train your core the same way you train all the other muscle groups.
Ramp Up The Cardio
If you have a layer of fat you want to get rid of, there is arguably nothing more effective than cardio. We recommend doing two cardio sessions a day to kill the excess body fat. You’ll be doing a LISS and HIIT session each.
The LISS or low-intensity steady-state cardio should be done first thing in the morning in a fasted state for 30 minutes. The HIIT or high-intensity interval training should be done for 10-minutes post resistance training.
Train Your Abs Every Day
Most people are scared to train their abs every day. They have been told training abs every day can lead to overtraining. Abs are a small muscle group and can recover relatively quickly after a workout.
You shouldn’t worry about overtraining because every person doesn’t have the capability of training their abs with the intensity required to achieve the state of overtraining. A rule of thumb should be to train your abs every day if they’re not sore.
No Cheating!
Since you’re on a deadline, you can’t afford to throw off your progress by feasting on junk food. You’ll have to say no to eating out, cheat meals or going out for a couple of drinks. You’ll have to stick to your diet plan.
Not cheating isn’t limited to your diet, you’ll have to follow your training and cardio programs religiously. Cutting out the junk food for a few weeks is an incredibly effective way of controlling your waistline.
How often do you train your abs? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Mark Wahlberg Diet & Workout Program
Mark Wahlberg Transformation Diet and Workout Program
Mark Wahlberg is, hands down, one of the fittest Hollywood actors. He has been in shape from his days as a Calvin Klein underwear model. Unlike actors like Christian Bale, Chris Evans, and Matthew McConaughey, who usually put on muscle mass for a specific role and then go back to being their frail selves, Mark Wahlberg stays in shape throughout the year.
All right, all right, all right. Since we are talking about physique transformations, let’s touch upon the most talked-about Mark Wahlberg transformation. No, it is not Pain & Gain (we will get to it later). We are talking about Father Stu here.
Mark Wahlberg Father Stu Transformation
We are accustomed to seeing a jacked Wahlberg. So much so that his physique transformation for a movie is not considered news anymore.
But, this time around, Wahlberg managed to surprise his fans with his physique update. Mark’s first look from his upcoming movie Father Stu stunned his fans. He is playing a bipolar boxer-turned-priest in the movie. According to sources, Wahlberg put on 30 pounds of body weight in 20 days while preparing for the role. That is pretty remarkable if you ask us.
We are not sure if we should call it a transformation or a reverse transformation. Don’t worry, we will not ask you to put on 30 pounds of body weight in this article – unless you want to.
Related: Mark Wahlberg Appears Shredded Once Again After 14-Week Transformation
Mark Wahlberg Father Stu Diet Plan
But if you are one of the curious one’s and want to know what Mark Wahlberg ate to put on the monster weight, here is what his daily diet plan looked like:
3 a.m. – 4 eggs
6 a.m. – 8 eggs, 6 strips of bacon, 1 cup rice, 2 tablespoons olive oil, and a protein shake.
9 a.m. – ground beef or ground turkey made into a hamburger patty or meatloaf, 1 cup rice.
Noon – 1/2 roasted chicken, 1 cup rice, 1 cup cooked spinach, and 1 cup cooked beets.
3 p.m. – 8 ounces veal or pork chop, 4 ounces salmon, 1 cup rice, olive oil, and beets.
6 p.m. – 8 ounces steak, 8 ounces white fish, 1 cup cooked vegetables.
9 p.m. – Custom mash (1 cup cooked steel-cut oatmeal, 2 tbsp applesauce, 2 tbsp jelly or jam, 2 tbsp almond butter, 1 tbsp molasses.)
Weight Gain ≠ Junk Food
We know what you are thinking.
How can someone eat so much?
We know, right?
We have a word of caution for readers who are looking to put on body weight. Please do not go about eating anything and everything you can get your hands on.
When Mark Wahlberg had to put on 30lbs for a movie, he did not go on an eating spree. Most people do not realize that Hollywood celebs do not load up on junk food while they are on a gaining program.
Although the Transformers star was eating 7-8 meals a day at about 7,000 calories, it was all coming through nutritious food. Transforming your physique becomes easier when you have an army of specialists taking care of you, and it was no different for Wahlberg.
Wahlberg’s team took it to the next level to ensure the actor’s health and safety during his gaining program. Lawrence Duran, Wahlberg’s personal chef, revealed to E! News that:
“We meet with a team of doctors who do his bloodwork and a nutritionist who gives us a full breakdown of what his body needs, what his body’s lacking, and basically come up with a meal plan accordingly. We go to a specialist every two weeks to see where we’re at and adjust things.”
Next Read: 7 Reasons Why You Shouldn’t Use Cheat Meals
Mark Wahlberg Pain & Gain Diet Program
We know this is what you came for. Wahlberg sported insane physiques in “The Fighter“, “Lone Survivor“, and “Shooter,” but he outdid himself with his transformation in “Pain & Gain.”
When the first teasers of “Pain & Gain” were realized, Mark looked like he had almost doubled in size from his previous movie. It was a big achievement for the actor considering he only had seven weeks to achieve the feat.
Mark Wahlberg Stats
Name: Mark Robert Michael Wahlberg
Birth Place: Dorchester, Boston, Massachusetts
D.o.B.: 5 June 1971
Height: 5’8″
Waist: 34″
Chest: 46″
Bicep: 16″
Weight: 185 lbs
Mark Wahlberg Pain & Gain Diet Program
Mark’s goal was to gain 40 pounds of muscle in seven weeks. He weighed 165 pounds for his last movie but had to be 205 lbs before starting shooting for Pain & Gain. The news that Dwayne “The Rock” Johnson would be his co-star would surely have made Mark push harder in the gym.
Related: The Rock Reveals His Leg Day Training Program for “Black Adam” Film
Mark Wahlberg worked with trainer Bryan Nguyen for his Pain & Gain transformation. He went back to his old-school workouts that included a lot of compound lifts. But this time around, he did less cardio and ate more.
(3:15 a.m.) Meal 1: Steel-cut oats, peanut butter, blueberries, and eggs.
(5:30 a.m.) Meal 2: Protein shake, three turkey burgers, five pieces of sweet potato.
(8 a.m.) Snack (Between meals): A plate of meatballs.
(10:30 a.m.) Meal 3: A mix of grilled chicken, kalamata olives, pepperoncini, cherry tomatoes, cucumber, bell peppers, and hard-boiled eggs.
(1 p.m.) Meal 4: Steak.
(3:30 PM) Meal 5: Chicken with bok choy.
(Before 5:30 p.m.) Meal 6 (Dinner): Fish with veggies.
Mark Wahlberg starts his day early. According to reports, he is out of his bed by 2:30 a.m. He gets done with his workout while most of the world is asleep.
The Transformers actor does not follow a vanilla diet program. His daily nutrition plan consists of three breakfasts and a snack at 8 a.m. Mark eats six small meals throughout the day that keeps his metabolism running and helps him burn calories even when he is not physically active.
In his Pain & Gain transformation diet program, Wahlberg does not consume carbs before bed. Protein is the primary source of calories in his diet plan.
Related: Best Ways To Kickstart Your Metabolism As A Bodybuilder
Mark Wahlberg Pain & Gain Training Program
Marky Mark followed a 5-day training split while prepping for Pain & Gain. Wahlberg’s workout program is a result of years of experience inside the iron paradise and a deep understanding of his body. He relied on supersets that did the job in the past.
Here is Mark Wahlberg’s Pain & Gain Workout Routine:
Monday: Chest, Arms, and Abs
i) AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While prepping for Pain & Gain, Mark Wahlberg trained twice a day. Since he only had seven weeks to get in the best shape of his life, he knew 7 workouts of a muscle group were not going to cut it.
Mark trained each muscle group twice a week. Since he wanted burly arms for the movie, Wahlberg trained his arms almost every day.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Related: Best Foam Rollers For Muscle Recovery & Back Pain (Updated 2021)
Tuesday: Legs, Back, and Biceps
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-up: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
While getting ready for the movie, Marky Mark trained at his swanky home gym. It saved him a lot of time he would have otherwise spent traveling to and from the iron paradise.
Related: Best Complete Home Gyms For Bodybuilding & Gains (Updated 2021)
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Must Read: How To Use The TRX To Build A Bigger Chest
Wednesday: Rest Day
Thursday: Legs, Back, and Biceps
i) AM Workout – Full Body Circuits
4 rounds of each circuit
8 reps of each exercise
90-seconds after completing each round.
1. Circuit 1
Barbell Deadlift
Power Clean
Clean and Press
Hang Snatch
Push Press
2. Circuit 2
Split Squat
Barbell Bench Press
Barbell Deadlift
Inverted Row
3. Finishers
Cable Bicep Curl: 3 sets 8 reps, 60-second rest
Seated Chest Press: 3 sets 8 reps, 60-second rest
Leg Press: 3 sets 8 reps, 60-second rest
Tricep Pushdown: 3 sets 8 reps, 60-second rest
Seated Side Lateral Raise: 3 sets 8 reps, 60-second rest
Since Mark Wahlberg started his days early in the morning with a heavy workout, he often took a “growth nap” before doing his ab workout and light cardio in the afternoon.
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Friday: Chest, Arms, and Biceps
i)AM Workout – Chest & Arms
1. Flat Bench Press: 4 sets 8-12 reps, No rest
2. Superset
Dumbbell Chest Fly: 4 sets 8-12 reps, No rest
Incline Bench Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Front Shoulder Raise: 4 sets 8-12 reps, No rest
Decline Bench Press: 4 sets 8-12 reps, 45-sec rest
4. Superset
Side Shoulder Raise: 4 sets 8-12 reps, No rest
Seated Military Press: 4 sets 8-12 reps, 45-sec rest
5. Superset
Standing Shoulder Press: 4 sets 8-12 reps, No rest
Parallel Bar Dips: 4 sets 8-12 reps, 45-sec rest
6. Superset
Cable Tricep Pressdown: 4 sets 8-12 reps, No rest
Barbell Lying Tricep Extension: 4 sets 8-12 reps, 45-sec rest
7. Overhead Cable Tricep Extension: 4 sets 8-12 reps, No rest
While following Mark Wahlberg’s Pain & Gain transformation program, make sure that you are constantly pushing yourself. If 12 reps of an exercise feel easy, increase the weight and do not let your muscles get used to your workouts.
ii) PM Workout – Biceps, Stretching, and Cardio
1. Warmup: Stretching (Foam roller, bands, and TRX)
2. Seated Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
3. Barbell Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
4. EZ Bar Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
5. Preacher Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
6. Machine Bicep Curl: 3 sets 10, 8, 6 reps @ 20, 25, 30kgs
7. Cardio: Treadmill or Elliptical – 30 minutes
Saturday: Legs, Back, and Abs
i) AM Workout – Legs & Back
1. Front Squat: 4 sets 8-12 reps, No rest
2. Superset
Split Squat: 4 sets 8-12 reps, No rest
Leg Press: 4 sets 8-12 reps, 45-sec rest
3. Superset
Jump Squat: 4 sets 8-12 reps, No rest
Walking Lunge: 4 sets 8-12 reps, 45-sec rest
4. Superset
Standing Calf Raise: 4 sets 8-12 reps, No rest
Barbell Deadlift: 4 sets 8-12 reps, 45-sec rest
5. Superset
Alternating Leg Curl: 4 sets 8-12 reps, No rest
Pull-ups: 4 sets 8-12 reps, 45-sec rest
6. Superset
Dumbbell Row: 4 sets 8-12 reps, No rest
Lat Pull-Down: 4 sets 8-12 reps, 45-sec rest
7. Seated Pulley Row: 4 sets 8-12 reps, 45-sec rest
You will be lifting heavy and doing a lot of supersets on the Mark Wahlberg transformation plan. Mark followed a strict diet plan and relied on supplements to improve his muscle recovery and reduce the chances of injury.
Recommended Supplements:
Best Protein Powder For Bodybuilding Gains & Recovery 2021
Best Bodybuilding Multivitamins For Health & Wellness (Updated 2021)
The Top 5 Supplements Bodybuilders Should Be Taking
Best Pre-Workout Supplements For Muscle Building (Updated 2021)
ii) PM Workout – Stretching, Abs, and Cardio
1. Warmup: Stretching (Foam roller, bands, and Val slides)
2. Circuit – 3 rounds X 15 reps of each exercise
Curl-Up (McGill)
Bicycle crunch
Side crunch
Hip-up
Medicine ball twist
3. Cardio: Treadmill or Elliptical – 30 minutes
Sunday: Rest Day
Conclusion
Mark Wahlberg has been training since time immemorial. If you are a fitness rookie, start by performing only the AM workouts. You can switch to following the complete Pain & Gain workout regimen as you gain training experience.
Remember: Mark Wahlberg did not carve his Pain & Gain physique from scratch within seven weeks. He already had a solid foundation to build on. Patience, persistence, and lots of protein will be your best friends on the Mark Wahlberg Pain & Gain transformation program.
Which celebrity, according to you, has the best physique? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Different Diets You Should Try to Build Muscle and Lose Fat
Diets Doing the Rounds in the Fitness World
The advent of the internet has brought a lot of diets you can follow. While there are many diets you can try, in this article, we will focus on some of the most effective diets which can produce the best results.
Keto
The main premise of the ketogenic diet is to eat fats to burn fat. In the keto diet, you follow a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel.
A keto diet can have many physiological benefits like fat loss, improved body composition, reduced inflammation, and increased insulin sensitivity. The different types of keto diets are –
Standard Ketogenic Diet (SKD) – The most basic form of keto.
Restricted Ketogenic Diet (RKD) – A calorie-restricted version of the standard keto.
Targeted Ketogenic Diet (TKD) – A keto diet for people who workout regularly.
Cyclic Ketogenic Diet (CKD) – Focused on advanced athletes who need a boost of carbs for fuel during training.
High Protein Ketogenic Diet (HPKD) – Ideal for people who are trying to shed excess fat.
Paleo
If you have always fancied what the prehistoric people ate and dig their diets, the paleo diet is for you. While following the paleolithic diet you will have to skip all the processed food and eat food which occurs in the wild or come straight from the ground.
In paleo, your diet will primarily consist of meat and fish, plenty of fresh fruits and vegetables, and nuts and seeds. Dairy products, cereal grains, legumes, starchy vegetables, fatty meats, and foods which are high in salt content are to be avoided.
Mediterranean
The Mediterranean diet is based upon the epidemiological findings that people who live in Greece, Italy, and Spain and consume traditional diets have a better health than the rest of the world.
In this diet, you’ll be eating plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods.
The Mediterranean diet was introduced in attempts to reduce and prevent heart disease. The flexible nature of the Mediterranean diet makes it relatively easy to follow and implement for the long-term.
Intermittent Fasting (IF)
If you’re interested in maintaining a lean and muscular physique but don’t want to give up on your favorite food IF is what you’ve been looking for. Intermittent fasting involves going an extended period of time without consuming any calories.
In the duration of your fast, you can only drink plain water, black coffee or tea. Many variations of IF exist, but the most popular involves fasting for 16 hours, then eating all of your food during an eight-hour window called the “feeding window.” This type of IF is called “16:8” fasting. Combined with a well-adjusted diet, fat-burners can accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.
The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:
Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall
During your “feeding window” you need to reach the same calorie and macronutrient goals as per your diet plan, provided you’re following one designed as per your goals. IF is one of the best diets when it comes to fat burning.
Atkins
The Atkins diet used to be known by many as the steak and eggs diet. In the old Atkins diet, you ate as much protein and fats as your body could handle while disregarding carbs and overlooking where your fats were coming from.
The Atkins diet has since changed tracks and now focuses on a well-rounded approach to their dietary guidelines and touting the importance of healthy carbohydrates and fats combined with protein. The Atkins diet consists of four phases –
Phase One – The first phase is the most strict phase and is followed for two weeks. In this phase, you need to include fats and proteins with each meal and restrict your carbs to 20 grams per day.
Phase Two – The second phase, like the first phase, focuses on weight loss. In this phase, you will include 5 grams of carbs per week until you have only 5-10 pounds you want to lose.
Phase Three – Phase three is known as pre-maintenance. Here you will learn how to eat in order to maintain your weight in the future.
Phase Four – This is the maintenance phase where you will have reached your target weight. In phase four you will have arrived at a diet which will help you maintain your weight.
If It Fits Your Macros (IIFYM)
Macros are short for the three major nutrients – carbs, proteins, and fats. In an IIFYM diet, you focus on meeting your daily macro goals instead of counting your calories. The IIFYM approach is based on the principle that the ratio between the number of calories you consume versus how much you burn dictates whether you gain or lose weight.
While following IIFYM, the source of the calories is disregarded. You just need to maintain the proportion of calories you get from each macro and you’re free to feast on your favorite food.
Vegan
Veganism has been one of the most talked about and followed diets of the past few years. Vegans are different from vegetarians in the sense they don’t even consume dairy products while the vegetarians do. Vegans disregard anything that is derived from animals be it dairy, meat or leather products. There are certain benefits to turning vegan.
Veganism is more than a diet, being a vegan is a lifestyle. Veganism started out as a way to stop animal cruelty, but soon its health benefits took over. Now many pro athletes have turned vegan and report having improved their performance because of their new diets.
Have you tried any of these diets? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
5 Foods You Need To Cut Out Of Your Diet Right Now
Abstain From Eating These Food Items On A Diet
As the fitness trend is catching pace, people are understanding the importance of nutrition in their transformation. If you’re working towards your fitness or physique goals, you can’t afford to go wrong with your food and beverage choices.
Some foods have become a major part of our routines and we unconsciously incline towards eating them. These foods tend to slip through the fine cracks of a well-deliberated diet. If you have been following a diet for some time now but can’t see results, you should cut out these items from your diet.
White Bread
Eating white bread can hurt your blood glucose sugar levels. The white bread ranks high on the Glycemic Index (GI) – an index that ranks food based on their effects on blood sugar levels.
Before you dump your white bread and head to the nearest brown bread, make sure it doesn’t list white flour and caramel coloring as the first and second ingredients. Some companies take cheap white bread and stain it with caramel color – the thing used to make Diet Coke brown.
Pre-Made Salads
Some people love going to fast food chains and ordering pre-made salads as they consider it the healthiest option. Many even go to fresh salad parlors and get their meal dressed with millions of sauces, stripping the salad off all its nutritional values.
If you go to a store that offers refrigerated pre-made salads, you should check it’s nutritional info before buying. Some of the pre-made salads have such high caloric content that they are nothing more than fat bombs.
Dried Fruit
Dried fruits are one of the go-to munching snacks for many people. While the dried fruits are full of healthy fats, you should not go overboard with them as fats are harder to burn off as compared to the other two macronutrients.
Some of the dehydrated food can contain added sugar and sulfur to extend its shelf life. The things go from worse to worst as the water is removed from the fruits which can lead to overeating.
Junk Food
If you’re on any kind of nutrition program and schedule, you should cut out junk food from your diet. Pizzas, burgers, fries, ice-cream, or any kind of fried foods can throw you off your schedule.
You should go as far as eliminating processed food from your diet. Processed food is filled with empty calories. If you’re a serious lifter, you need to eat food which will feed your muscles with the essential macros and micronutrients.
Aerated Drinks
There has been an influx of aerated drinks in the market. You can probably buy a soda in the flavor of your liking and have enough new flavors to try every day for a couple of months.
A big number of people have been switching over to diet sodas from the traditional ones in hopes of making healthier choices. The diet sodas have artificial sweeteners in them which have been proven to cause cancer in lab rats.
Artificial sweeteners are 100 times sweeter than the naturally occurring fructose and sucrose which are used in orthodox sodas. So, if you’re craving for a soda (which you shouldn’t), the traditional one would be a better option.
Have you been eating any of these five foods? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Header image courtesy of Envato Elements
What is The Best Diet Plan For Bulking Purpose
What Is The Best Bulking Diet Plan? How much you know about eating routine when trying to pack on muscle mass? What foods and supplements are the best addition and which ones are better to avoid? Get comfortable and read further all you need to know about bulking diet plan, […]
The post What is The Best Diet Plan For Bulking Purpose appeared first on What Steroids.
The Correct Diet Plan That Complements Your Bodybuilding Cycle!
Without The Proper Diet, You Will Defeat The Whole Purpose This article is extremely important. If you are an athlete or a bodybuilder, it is vital for you to read this article. Today, we will talk about the Correct Diet Plan while on an anabolic steroid cycle. Most of the […]
The post The Correct Diet Plan That Complements Your Bodybuilding Cycle! appeared first on What Steroids.
Nutrient Timing – When, How Often and What To Eat?
Nutrient timing has been around forever, but it wasn’t until recently that it gained a ton of popularity. The timing of nutrients is crucial for any athlete looking. To drop a weight class or to simply perform at an optimal level. Nutrient timing is about when to eat, how often […]
The post Nutrient Timing – When, How Often and What To Eat? appeared first on What Steroids.
Bulking or Cutting – You Gotta Eat Big to Get Big and That is The Truth
Bulking or Cutting It seems nowadays everybody wants to be jacked and tan. Well, I am here to tell you that sometimes you need to just get big, strong, and FLUFFY. If you are always on a quest to get lean and wondering why your lifts aren’t going up, but […]
The post Bulking or Cutting – You Gotta Eat Big to Get Big and That is The Truth appeared first on What Steroids.
Bodybuilding Diet Myths for Beginners
Anti-Grain/Gluten In the 90’s it was fashionable in certain circles to claim that whole grains are healthy and enhance body composition. Which is indeed at least partially true. Bodybuilding Diet Myths are very popular. Owing to their high micronutrient and fiber content and their low glycemic index on average. […]
The post Bodybuilding Diet Myths for Beginners appeared first on What Steroids.