That is an important question. Well, the answer is that you can burn fat by eating good food. Make sure you include healthy food in your 1200 calorie meal plan. In today’s article, we will talk about 1200 calories meal plan and review its benefits. Read on!

1200 Calorie Meal Plan – What Does it mean?

A 1200 calorie meal plan is all about eating healthy foods. It focuses on limiting daily calories to 1200. The meal plan is a low-calorie diet and provides few calories to the body. Thus, it helps you lose weight quickly.

Many doctors, health professionals, and weight loss experts recommend a 1200 calorie meal plan. It is also best when it comes to speeding up your metabolism. A common recommendation to boost weight loss is to reduce calorie intake. Many people say limiting it to 750 calories daily. However, this is not healthy and can cause nutritional deficiency.

On the other hand, there are hundreds of research studies that recommend a 1200 calorie meal plan. The reason is that the 1200 calorie plan is safe for both men and women. It does not cause a mineral deficiency in your body.

The importance of 1200 Calorie Meal Plan

Experts say that 1200 calories are useful for women to lose weight and maintain a healthy body. Some researchers categorize such a diet as patterns of 800 to 1200 calories per day. Low-calorie diets are below 800 calories per day.

Typically, people follow these diets for short periods. Some follow it for a few weeks, and others for a few months. It depends on how much weight you want to lose. Don’t make a 1200 calorie meal plan that is more than two months. Otherwise, you will get diseases.

A 1200 calorie meal plan is beneficial for weight loss. Also, it is good for mental health. Many doctors use it in clinical settings under their supervision. Weight loss centers also use it to make their clients achieve weight loss goals.

Many personal trainers, weight-loss coaches, and popular dieting websites talk about a 1200 calorie meal plan. It helps you burn fat quickly to achieve a fit and slim body. Besides, these diets use fat-free and low-calorie foods that keep your digestive system function properly.

While such a plan is appropriate for the short-term, it can cause problems for a few people. So, this type of meal plan is good for those who are obese. Remember, it is not good for those who want to gain muscles.

Benefits of a 1200 calorie meal plan

There are many benefits of a 1200 calorie meal plan. It is important to understand that these benefits are for people who want to restrict calories. Regularly consuming such a diet can cause many health consequences. You will be shocked to know that a 1200 calorie meal’s regular consumption can lead to weight gain.

It can also cause diabetes and heart diseases. So, it is essential to fuel your body with an adequate amount of calories. That way, you can preserve overall health and wellbeing. A growing body of research evidence shows that a 1200 calorie meal plan can promote weight loss and reduce heart diseases. However, you do not have to use it regularly.

Moreover, it reduces the risk of cardiovascular problems by lowering LDL bad cholesterol in your body. Research shows that it can decrease inflammation and blood sugar levels. It is important to know that losing weight is good for your health. However, when you lose it fast, it can cause problems.

On the other hand, many studies show that a 1200 calorie meal plan promotes weight loss. The reason is that it restricts you to eat no more than 1200 calories daily. But when you stop this meal and consume fat-rich food, you will gain weight again.

Therefore, losing excess body weight is beneficial for your health. You must choose sustainable weight loss methods to cope with extreme dietary patterns. Keep in mind that obese people should follow this diet under the supervision of a fitness trainer.

Best Alternatives to a 1200 Calorie Meal Plan

Most often, health providers and people who want to lose weight choose diets that produce better results. Sometimes, a 1200 calorie meal plan can lead to severe consequences.

When choosing a low-calorie diet, it is important to consider your age, weight, and body metabolic rate. Large caloric deficits can cause changes that won’t be good for your body and weight.

Many research studies suggest avoiding a 1200 calorie meal plan. Researchers say that there are various alternatives to lose weight. Making a good and informed decision is always better. So, keep that in your mind.

For instance, instead of cutting your intake down to a 1200 calorie meal plan, you can try the following foods. Please make sure you also eat them in moderation. Remember, balance is key when it comes to losing weight properly.

Eat Whole Foods

Whole foods include fruits, vegetables, nuts, fish, beans, eggs, and seeds. They comprise the majority of the calorie intake. These foods are a rich source of protein, fiber, and healthy fats that your body needs for proper functioning.

Avoid sugars and fats

You must cut out added fats and sugars. When you cut out these foods, you don’t need a 1200 calorie meal plan. Reducing your added sugar and fat intake is a proper way to promote weight loss. You should avoid foods such as sugar, cereals, candy, ice cream, cakes, and soda.

Eat homemade foods

It is important to avoid fast food outlets, restaurants, and other commercial stuff. You must take this seriously if you want to lose weight quickly. People who cook meals at home tend to lose weight quicker than others.

Exercise is key

Some people think that they would eat a 1200 calorie meal plan or its alternatives to lose weight. Yes, they can lose weight that way, but I don’t recommend it. You have to exercise properly and follow a more sustainable approach. I recommend walking, running, etc.

A One-Week 1200 Calorie Meal Plan

Do you want a sophisticated 1200 calorie plan? If yes, then continue reading this article. I have made a great one-week 1200 calorie plan for you, including fruits, veggies, and other healthy food items.

Monday

For breakfast, you will eat eggs and avocado toast. I recommend two eggs and one slice of Ezekiel toast. You can either eat half or one avocado. At lunch, you can eat a salad with grilled chicken.

You need two cups of spinach, four ounces of grilled chicken, and half cup of chickpeas to make this dish. You can also include a half cup of shredded carrots, one ounce of goat cheese, and balsamic vinaigrette.

Likewise, for Dinner, I recommend you eat cod with broccoli and quinoa. Make sure you have five ounces of baked cod, one tablespoon of olive oil, and one quinoa cup. You need two cups of roasted broccoli. So, for Monday, which is the first day of the week, you can have these items in your 1200 calorie meal plan.

Tuesday

On Tuesday, you should eat a bowl full of healthy yogurt for breakfast. Make sure you eat one cup of plain yogurt with full fat and one cup of raspberries. You can also include two tablespoons of sliced almonds and two tablespoons of chia seeds in your breakfast.

When it comes to lunch, I suggest you should eat mozzarella wrap. This requires you to have two ounces of fresh mozzarella, one cup of sweet red peppers, and two tomato slices.

Moreover, salmon with veggies is great for Dinner. You need one small potato of 60 grams and one teaspoon of butter. Also, you have to include four ounces of salmon. Make sure it is fresh and wild-caught. Besides, you have to include one cup of roasted Brussels sprouts.

Wednesday

Oatmeal is the best food when it comes to a 1200 calorie meal plan for Wednesday. This is great for breakfast. You need one cup of oatmeal. Cook it with one cup, i.e., 240 ml of almond milk. Make sure the milk is not sweetened. Now, add one cup of sliced apples and half teaspoons of cinnamon and peanut butter.

Veggies and hummus wrap is a good food item that you should eat for lunch. You need one small whole-grain wrap, two tablespoons of hummus, half avocado, and two tomato slices.

You can eat chili at dinner, a dish that includes three ounces of ground turkey, half a cup of black beans, and half a cup of kidney beans. Make sure you add one cup of crushed tomatoes to the dish to make it healthier.

Thursday

The 1200 calorie meal plan for Thursday include peanut butter with eggs and banana toast in the breakfast. You need two eggs, one slice of Ezekiel toast, half sliced banana, and two tablespoons of natural peanut butter to make this dish.

For lunch, I recommend sushi, which is one of the most delicious foods. You need one avocado and cucumber sushi roll with brown rice. You can also eat the vegetable roll. Make sure you eat brown rice with it. Moreover, you need two pieces of salmon sashimi along with a green salad. It is a perfect lunch on Thursday.

In Dinner, I recommend going for a black bean burger. Many people ask me, is this delicious? Of course, it is the best food to be included in your 1200 calorie meal plan. You need one cup of black beans, one egg, chopped onions, and garlic.

Likewise, you will need one tablespoon of breadcrumbs, one ounce of feta cheese, and two cups of mixed greens. A 1200 calorie meal is incomplete without this delicious food. It is the best dish to make your Thursday special.

Friday

On Friday, you should consume a smoothie for breakfast. To make a great smoothie, you need one scoop of protein powder, one cup of frozen blackberries, and one coconut milk cup. You can also include hemp seed and cashew butter of one tablespoon each.

Moreover, Include grilled chicken with kale salad in your lunch. You need two cups of kale and four ounces of grilled chicken. Also, you must include a half cup of lentils in the dish. I recommend adding a half cup of shredded carrots, one cup of cherry tomatoes, balsamic vinaigrette, and one ounce of goat cheese.

Furthermore, at Dinner, you should eat shrimp fajitas. You need four ounces of grilled shrimp with two cups of peppers and onions to make this dish. Also, include one tablespoon of olive oil.

A 1200 calorie meal plan is all about healthy fats (HDL), and olive oil is a rich source of healthy fats. Next, you need two small corn tortillas, one tablespoon of sour cream, and one ounce of shredded cheese.

Saturday

Saturday is a special day when it comes to a 1200 calorie meal plan. You can eat oatmeal for breakfast. It requires you to have one cup of oatmeal. Cook it in one cup of almond milk.

Again, make sure you have unsweetened almond milk. Now, add one cup of blueberries and half a cup of cinnamon. Next, add two tablespoons of natural almond butter to make great oatmeal.

Eat tuna salad for lunch. It is a special dish that includes five ounces of canned tuna, one tablespoon of mayo, two cups of mixed greens, and chopped celery. It also includes half sliced avocado and a half cup of sliced green apple. I recommend this dish in your 1200 calorie meal plan.

At Dinner, you can eat veggies and chicken. You will need five ounces of baked chicken and one cup of butternut squash. Make sure you cook it with one tablespoon of olive oil. Add two cups of broccoli to make a great dish for weight loss.

Sunday

Omelet is my favorite dish when it comes to a 1200 calorie meal plan on Sunday. You would need two eggs, one ounce of cheddar cheese, and one cup of spinach. Make sure you cook it with one tablespoon of coconut oil. Also, you need one cup of sweet potatoes.

At lunch, I would say you should eat chipotle. It consists of one bowl chipotle burrito with brown rice, romaine lettuce, and barbacoa chicken. You can eat with fresh salsa as well. Lastly, at theDinner, you should eat pesto and beans along with the pasta. You need one cup of brow-rice pasta, one tablespoon of pesto, ¼ cups of beans, one cup of spinach, and cherry tomatoes. Do not forget to include one tablespoon of parmesan cheese.

The post 1200 Calorie Meal Plan – An Essential Guide appeared first on best fitness lifee.

Those looking for solutions on how to lose weight fast need awareness of daily habits. Having a balanced diet and exercising regularly are important. Anyway, all options to hit the weight loss goal need professional guidance. Only then, you can achieve your goals.

The importance of Healthy Meals for Weight Loss

In addition to including a training routine, anyone who wants to find out how to lose weight quickly needs to associate physical activity with a diet. It stimulates the body to metabolize body fat. It is all about dietary reeducation.

However, resorting to diets that enhance weight loss is a strategy to achieve the goal of losing weight. At the same time, it is also about encouraging a change in eating habits. So, it is important to focus on healthy meals for weight loss.

There are many people who end up gaining weight during the winter. For those who are at ease with themselves and like the body they have, there is certainly no problem. On the other hand, those who insist on a thinner figure may be bothered by the extra pounds. These people are always looking for recipes to lose weight.

If you want to lose weight, the recipes will be great for you. However, if you don’t want to, you can go on with your life as usual and just enjoy the recipes because they are delicious. So, no charges and no pressure. Only those who want to lose weight should lose weight!

Why do we get fat in winter?

It is common for people to complain that during the winter months they gain a few pounds. However, you must know that this has an explanation. Low temperatures cause changes in our body, which causes us to gain weight.

We feel hungrier in the cold because our body needs more heat to maintain its natural temperature, which is 36 degrees Celsius. In this way, we eat more caloric foods that help to warm up and also provide more energy.

Another important factor for weight gain during the winter is the natural replacement of the foods we make. We exchange the dishes we consume during the hottest days. These are salads, juices, fruits, vegetables and legumes. But, in winter, we eat meat, nuts, fish, and other things.

Healthy Meals for Weight Loss

1. Kiwi juice with pear

One of the best healthy meals for weight loss, it is a refreshing, rich in fiber, vitamins C, B6 E, and minerals such as phosphate, potassium, copper, and magnesium. Let’s start.

Ingredients

• 1 cup of chopped pear tea;
• ½ cup of chopped kiwi tea;
• 1 cup of ice water.

Preparation mode

• First, blend all the elements in the blender;
• Then pour it into a glass and enjoy! If you prefer, use a sweetener.

2. Cabbage juice with orange

Rich in vitamin C, it helps in the elimination of toxins from the body, in the proper functioning of the intestine, as well as having antioxidant properties that fight premature aging.

Ingredients

• 2 kale leaves cut (you can leave the stems);
• 2 oranges, peeled and cut with bagasse;
• 800 ml of water;
• Crushed ice.

Preparation mode

• First, beat all the ingredients well in the blender, except the ice;
• Strain and add crushed ice, then serve, adding sweetener as needed.

Recipes to lose weight: salads

Certainly, salads could not be left out of recipes to lose weight. With a multitude of variations, salads turn into delicious and equally nutritious dishes.

3. Green leaf salad with apricot and sesame

Ingredients

• 4 chopped leaves of lettuce;
• 1 cup of arugula leaves tea;
• 2 chopped apricots;
• 1 dessert spoon of white sesame;
• Olive oil, lemon and salt to taste.

Preparation mode

• Mix the ingredients;
• Then season with olive oil, salt and lemon and sprinkle the sesame.

4. Spinach and tuna salad

Ingredients

• 2 cups of tea with spinach leaves;
• 1 grated carrot;
• 1 can of natural tuna;
• Lemon juice.

Preparation mode

• Mix all the ingredients well and then season with lemon juice.

5. Heart of palm salad and mix of green leaves

Ingredients

• 1 small glass of palm hearts cut into slices;
• 4 cups of leaf mix tea (arugula, lettuce, spinach);
• 4 cherry tomatoes;
• 1 spoon of chopped nuts;
• Salt, Olive oil, and lemon juice.

Preparation mode

• First, mix all the ingredients, except the nuts;
• Then season and stir well;
• Sprinkle the nuts and help yourself!

6. Watercress and radish salad

Ingredients

• 4 cups of watercress leaves tea;
• 2 radishes cut into thin strips;
• 1 chive stem cut into slices;
• Salt, lemon juice and olive oil.

Preparation mode

• First, mix all the ingredients;
• Then just season with a little salt, lemon juice and a drizzle of olive oil.

Healthy Meals for Weight Loss: nutritious and balanced meals

The recipes for losing weight must be balanced and offer essential nutrients for the proper functioning of the whole body, as well as providing energy and providing a feeling of satiety. Meals should contain carbohydrates, protein and a good dose of fiber. So, write down these delicious recipes!

7. Meat with pumpkin

Ingredients

• 200gr of lean ground beef ;
• 4 cups of diced pumpkin tea;
• 1 tablespoon of grated onion;
• Parsley and salt to taste;
• 4 peeled and seedless tomatoes cut;
• 1 tablespoon of olive oil;
• Enough water.

Preparation mode

• First, lightly brown the onion in the oil and cook the ground meat;
• Second, add the tomatoes, a little hot water and the pumpkin;
• Then cook until the pumpkin is tender;
• Finally, season with salt and sprinkle the parsley.

8. Ricotta gnocchi

Ingredients

• 2 cups of ricotta tea passed through the sieve;
• 1 egg;
• Oatmeal as much as is needed to make a rolling point;
• 4 tomatoes without skin and without seeds;
• 1 tablespoon of olive oil;
• 1 tablespoon of chopped onion;
• Chopped garlic to taste;
• Salt and basil leaves.

Preparation mode

• First, mix the ricotta with the egg very well and season with a little salt;
• Second, gradually add the oatmeal to the point of rolling (do not add too much, as the gnocchi dough is soft);
• Soon after, roll, cut and set aside;
• For the sauce, fry the onion and garlic in the oil;
• Add the tomatoes and then cook until thick;
• Season with salt and set aside;
• Then, cook the gnocchi in boiling water with a drizzle of olive oil (it’s really quick: when they rise to the surface, they’re ready);
• Finally, pour the sauce over the gnocchi and sprinkle with basil leaves.

9. Peach palm and shrimp spaghetti

Ingredients

• 200gr of peeled palm heart;
• 4 cherry tomatoes;
• 1 tablespoon of olive oil;
• 1 teaspoon of chopped garlic;
• 6 medium shrimp without shell;
• Parsley and salt to taste.

Preparation mode

• First, cut the heart of palm lengthwise so that you can get long strands with a very sharp knife.
• Second, cook in slightly salted boiling water for 5 minutes and set aside;
• Then, in a pan, cook the garlic in oil and cook the prawns for a maximum of 3 minutes, so that they do not become rubbery;
• Add the tomatoes, as well as the salt, and stir a little more;
• Finally, add the heart of palm, mix well and sprinkle the parsley.

10. Roast chicken with ginger, honey and orange

Ingredients

• 2 boneless and skinless chicken breast cut in half;
• 1 tablespoon of honey;
• 2 orange juice;
• 1 teaspoon of chopped ginger;
• 3 teaspoon of chopped garlic;
• Salt to taste.

Preparation mode

• First, mix all the spices and place the chicken pieces;
• Second, let it stand for 1 hour;
• Place the chicken on a baking sheet next to the spices;
• Cover with aluminum foil and then bake at 180 ° C for 35min;
• Finally, remove the foil and let it brown.

11. Grilled salmon with sage and broccoli

Ingredients

• 200gr of salmon slices;
• 1 cup of cooked broccoli;
• Salt, pepper and lemon;
• 4 cherry tomatoes;
• Olive oil.

Preparation mode

• Season the salmon with salt, lemon, pepper and sage and let it rest for 15 minutes;
• Second, grill the salmon for 3 minutes on each side;
• Then, season the broccoli and cherry tomatoes with a drizzle of olive oil and serve with the salmon.

12. Spinach pancake without flour

Ingredients

• 1 egg + 1 white;
• 1 cup of spinach leaf tea;
• 2 thin slices of white cheese;
• 2 slices of turkey breast;
• Parsley and pepper to taste;
• American lettuce leaves.

Preparation mode

• First, beat the eggs, spinach, salt and pepper in a blender;
• Heat a nonstick skillet and distribute the dough very thin;
• Cook on both sides, fill with cheese, turkey breast and parsley;
• Finally, wrap and serve with lettuce leaves.

Healthy Meals for Weight Loss: intermediate snacks

Snacks between meals should not be left out. If we go without eating for a long time, you can be sure that we will eat twice as much at the next meal. Here are some tips for snacks that can be taken anywhere and with very few calories. These are the best healthy meals for weight loss.

• Yogurt with diet gelatin or cereal bar;
• 2 salted crackers with cottage cheese or 6 almonds;
• 1 whole toast with diet jelly or 2 sheets of Persian bread with a tablespoon of light ricotta cream;
• 150ml of skimmed milk with a tablespoon of oats or 5 apricots.

Now, check out two delicious snack recipes!

13. Flatbread sandwich with tuna pate

Ingredients

• 1 small pita bread;
• 2 tablespoons of tuna pate;
• 1 slice of tomato;
• 1 leaf of curly lettuce.

14. Rye bread and cottage cheese sandwich

Ingredients

• 2 slices of rye bread;
• 2 tablespoons of cottage cheese;
• Salt and oregano;
• 2 slices of tomato.

Recipes to lose weight: soups and broths

Light, nutritious and tasty, soups, broths and creams are certainly great for dinner.

15. Tomato cream soup

Ingredients

• 500gr of ripe tomatoes without skin and without chopped seeds;
• 1 tablespoon of chopped onion;
• 1 clove of minced garlic;
• 2 tablespoons of chopped basil;
• 1 dessert spoon of olive oil.

Preparation mode

• First, cook the onion and garlic in oil, add the tomatoes and cook for 15 minutes;
• Then, after cold, add the basil and beat in a blender;
• Serve cold.

16. Vegetable soup, chicken breast and cottage cheese

Ingredients

• 4 cups of chopped vegetables tea (cauliflower, carrot, chayote, green beans, zucchini);
• 100gr of cooked and shredded chicken breast;
• 1 liter of water;
• 2 parsley stalks;
• 1 tomato without skin and without seeds;
• 1 dessert spoon of chopped onion;
• 2 tablespoons of cottage cheese;
• Salt.

Preparation mode

• First, cook the vegetables in lightly salted boiling water along with the parsley stalks.
• After being tender, remove the parsley stalks, add the chicken and cook for 5 min.
• Finally, turn off, add the cottage cheese and serve.

Recipes to lose weight: desserts

Who said dessert should be banned in weight loss diets? Then, check out some sweet healthy meals for weight loss. Make sure you follow these recipes to lose weight that, besides being delicious, help in burning fat!

17. Avocado cream

Ingredients

• 1 cup of avocado pulp tea;
• 1 teaspoon of lemon juice;
• Lemon zest;
• ¼ cup of skim milk.

Preparation mode

1. First, blend all the ingredients in the blender, except the lemon zest, until smooth and creamy;
2. Put in a bowl and decorate with the zest;
3. Then, refrigerate and serve after freezing.

18. Chia pudding

Ingredients

• 1 cup of light coconut milk tea;
• 2 tablespoons of chia seeds;
• 5 drops of vanilla;
• Sweetener to taste;
• 1 strawberry cut in 4;
• A fresh fig cut in half;
• 1 dessert spoon of chopped nuts.

Preparation mode

• Mix milk, chia, vanilla and sweetener and refrigerate for at least 8 hours;
• Second, in a bowl, place half the pudding and the strawberries;
• Cover with the rest, add the fig and sprinkle the nuts.

Conclusion

You have just discovered healthy meals for weight loss. These recipes for losing weight vary in nutritious and equally delicious! However, remember that weight loss is a choice, not a must.

Do not feel pressured by the society that demands the “perfect body”. The perfect body is yours! Make sure to browse the blog to check out my recipes and tips and share this post with your friends on social networks. Your support is certainly very important to us. I need to share these healthy meals for weight loss. Thank you!

The post Healthy Meals for Weight Loss appeared first on best fitness lifee.

Eating a healthy diet with adjusted assumptions is difficult. Many nutritious foods are so expensive that some people choose cheap foods. However, many affordable foods are healthy and easy to add to your diet. This article analyzes nutritious and inexpensive foods as well as their health benefits.

When we talk about healthy food we are not referring only to salads and cooked vegetables. We can eat well and enjoy delicious dishes like this selection that we have prepared. Also, we’ve used inexpensive ingredients to make the winter slope a little smoother.

Eating well and cheap is just a matter of getting organized. If we use seasonal products we will avoid crazy prices. And if we dedicate half a day to cooking or at least leave the dishes partially prepared, we can have food ready for the whole week.

Cheap Healthy Meals – Top Picks

Here are the best cheap healthy meals for your overall diet regime. You can use these food items in summer and winter. They will keep you healthy and help you avoid diseases. Continue reading!

Chickpea salad with mint

Even if it is summer, you should not forget to incorporate legumes into your weekly diet. A good way to eat them is in a salad, this time a chickpea salad to which you can add your favorite vegetables. It a different touch by chopping some fresh mint leaves that you will add when serving the salad. Besides, you can swap the chickpeas for lentils or beans. Take advantage of these types of recipes to give out all those “few” that we are left in the fridge. It is one of the best cheap healthy meals.

Potatoes with cherry tomatoes

You can prepare this dish in a moment and it is a delight. We are going to use already cooked potatoes to save time. And we are going to cook them in a pan with a splash of extra virgin olive oil and some cherry tomatoes cut in half. To give it a touch of flavor, we are going to add some dried aromatic herbs. We love it with rosemary and thyme, but you can try until you find your favorite combination. You will tell us. This dish can be served hot or cold, although we recommend that you take it warm. In this way, the flavors enhance.

Corn on the cob with a garnish

Another of our favorite ingredients throughout the year is corn. We love corn on the cob. We suggest you cook them on the grill or barbecue. You can use the pan or griddle directly and accompany the corn on the cob as your favorite garnish. Our recommendation is a cook of pinto beans. It is one of the best healthy cheap meals.  For example, having them cooked you only have in the same pan in which you brown the corn, cook them with a little garlic and onion. Now, give them a touch of paprika and a dish ready to enjoy. A quick, complete, and inexpensive dish that the whole family will like.

Seafood with Sauce

Another of our favorite fresh recipes is the seafood, and as we said that we were going to prepare inexpensive recipes. We are going to use it for our mussels, natural, that you can buy fresh, already cooked or canned. Also, cooked prawns and pieces of squid. To this, add diced green and red bell peppers, finely chopped onion, and optional tomato. Dress in extra virgin olive oil, apple cider vinegar or wine, and salt. We love to drink it cool and if it is already in front of the sea, why more.

Cold melon soup with ham

Another seasonal recipe, which we can also leave prepared from one day to the next, is this cold melon and ham soup. We only have to peel a melon, chop it and pass it through the blender. Now, we can add water to leave the texture that you like the most, although the melon already has a lot of water. It is one of the best cheap healthy meals.  It is not usually convenient. Top it with a drizzle of extra virgin olive oil, a few drops of balsamic vinegar, and add ham cubes as a topping. If you prefer, instead of ham you can put pieces of boiled egg, corn, even some seeds. They provide a crunchy touch. And to enjoy a light and refreshing soup.

Black bean

A different way to prepare hummus is to use black beans instead of the traditional chickpeas. The procedure is the same, only we change one legume for another. These come ready to eat and are perfect for preparing hummus quickly. You have them without soaking and cooking of the legume. To accompany the hummus, we think of using carrot, cucumber, and celery, which we will cut into elongated strips, like “sticks” to dip the bean hummus. It is one of the best cheap healthy meals.

Pasta in salad

Another of the essential recipes in summer and winter are salads. Well, enjoy a healthy pasta salad, opt whenever possible for a whole wheat pasta to which you can add your favorite vegetables. We love it with corn, beets, and canned tuna. However, the options are unlimited. It is one of the best cheap healthy meals.

Summer rolls

For this recipe, you will need rice paper wafers. They are similar to the wafers for dumplings only that they are made with rice and do not need cooking. It is enough to soak them in water until they soften. We will fill these wafers with vegetables that we will arrange vertically on the wafer so that we can later close it into rolls. To accompany a soy or tamari sauce, a sweet and sour or the classic hummus is great.

Lentil and carrot salad

Again a recipe suggestion in which the legume is the protagonist. In winter, yes, do not forget them, in a salad they are delicious. This idea that we give you will surely not leave you indifferent. It is a salad of cooked lentils and also cooked carrots that we dress with a mixture of virgin olive oil. We also use a little vinegar and a touch of curry powder. A version of a salad that this winter is sweeping at home. Besides from one day to the next, it looks great, and to take in a Tupperware to the beach seems ideal. Are you excited by the exotic touch of curry?

Vegetable and potato stew

The typical stew that we eat in autumn or winter is brought to summer, we just have to prepare the stew traditionally and let it cool. It is a dish that may seem like it only appeals in the cold season, but surely its warm or cold version will surprise you. No doubt, it is one of the best cheap healthy meals that you can prepare at home. Also, you will love the taste of this dish. So, don’t forget to prepare them. The interesting thing is that you can make them for your kids.

Dressed pumpkin

It is simpler, you know that we love to offer you simple recipes but without forgetting the taste. This seasoned pumpkin dish is tasty, nutritious, fresh, and healthy at best. The aim, starting with the pumpkin already cooked and cut into bite-size cubes. Prepare a dressing with a good virgin olive oil, vinegar, mustard seeds. Also, add some raisins to enhance the sweetness. And that’s it, besides, the pumpkin now in winter is great for us.

Sweet potato salad

As you hear it, you will only have to substitute the potato in the country salad for cooked sweet potato. The rest of the ingredients are green pepper, onion, tomato, etc. Also, there are some other items such as black olive, boiled egg, or canned tuna. Your salad is ready for sweet potato. You will see that the flavor is sweeter, play with the dressing until you find the point that you like the most.

Stuffed avocado

Imagination to power split the avocado into two parts and empty the. Reserve the content that you will mix with your favorite vegetables. We recommend adding a touch of sweet corn and if you want to throw the house out the window. Make this dish something special, place a cooked peeled shrimp topping each avocado half. It is a way to make a simple recipe something more striking. Undoubtedly, it is one of the best cheap healthy meals you can make at home.

Cold pumpkin and goat cheese cream

A cream that adults and children alike, who does not like pumpkin? Well, starting with pieces of roasted or cooked pumpkin, beat it adding a good splash of extra virgin olive oil. Also, add a pinch of salt and serve cold. Just before serving, cut some pieces of goat cheese and add them as a topping. You will see that it does not leave you indifferent and it is simpler and faster as well the best cheap healthy meals.

Beetroot with mustard

Continuing with the super quick and simple dishes. Can you imagine opening a package of already cooked beet? Cutting it into small pieces, preparing a mustard vinaigrette, adding some poppy seeds to taste, etc.? Or mixing, cooling, and serving? Get to work, is another of the essential this winter. Take it to the beach in Tupperware and enjoy a refreshing, healthy cheap meal at any time.

Potatoes with mint

For this recipe, we use the tiny potatoes that we usually find in the markets for garnish. Once we have the potatoes cooked, we reserve them while we make the mint sauce. For the sauce, we will use virgin olive oil, lemon juice, salt, ground black pepper. Also, we will use a good handful of fresh mint leaves. We put everything in the blender and emulsify, serve the cold potatoes with the sauce on top and enjoy!

Grilled corn on the cob

The cob passed through the grill, pan or grill is a great dish accompanied by some protein. Besides being hot, you can enjoy the warm or cold. So, it is a great option when cooking and reserving them to eat the next day in the mountains or the pool.

The Importance of Cheap Healthy Meals

If you are on a budget, you will always look for something cheap. When it comes to healthy food, we have given you the list. These food items are a rich source of essential vitamins, proteins, and antioxidants. All these essential nutrients are good for your health. They protect you from different diseases, such as heart disorders, diabetes, brain problems, and cancer.

At the same time, these dishes or meals can also help you with weight loss. Remember, weight loss becomes a problem for many people. That’s why it is important to take care of your health. Exercise is important for your health. Many people follow celebrities and their diet. Keep in mind that these dishes are far better than the diet regime of athletes and celebs.

The reason is that I have personally researched and made these meals for years. They have helped me in keeping my body fit and maintaining overall health. That’s why I always recommend my readers to follow these best cheap healthy meals so that you can stay healthy.

Lastly, in this post, I have tried my level best to give you unique recipes. It is important to follow at least 3-5 recipes from the list. These cheap healthy meals are indeed best for your health and wellbeing. So, make sure you don’t avoid them. Until next time.

The post Cheap Healthy Meals for Your Wellbeing appeared first on best fitness lifee.

Being a vegetarian doesn’t mean eating vegetables. In fact, dairy products, legumes, eggs, nuts and pasta etc., are part of the kitchen on a day-to-day basis. We assure you that the vegetarian recipes that we propose below will not take you long from the moment you start cooking until you sit down at the table.

Also, Read Adele Weight loss Journey.

They are also delicious! With that said, let’s start with some of the vegetarian treats we can’t and don’t want to give up. Vegetarians are people that don’t eat meat. Most often, they eat plant-based food, as the name indicates. Today, we will talk about healthy vegetarian recipes. Let’s begin!

Vegetarian pizza recipe

Ingredients for the vegetarian pizza (for 2 people):

• 2 sheets of pizza dough
• 4 ripe tomatoes
• Garlic powder
• black olives
• Olive oil

Preparation

1. We prepare the sheets for the dough so that they are flat without forgetting to use flour so that it does not stick to the base in which you are going to cook.
   
   2. With the blender, we make a paste of black olives with olive oil.
   3. We cover the dough evenly with it.
   4. We place the sliced ​​tomatoes on top of the dough.
   5. Drizzle again with the olive oil and garlic. When the oven is preheated to 180 degrees Celsius, we put the pizza in for 25 minutes and that’s it!

Vegetable skewers

Ingredients (for 2 people):

• A small zucchini
• 2 green peppers
• 2 red peppers
• 500 g red onion
• 500 g of mushrooms
• 2 sprigs of rosemary
• 250 ml olive oil
• 8 tablespoons balsamic vinegar
• 3 teaspoons chili powder

Preparation
1. First, we remove the sprigs of rosemary.
2. Mix the leaves with the olive oil, balsamic vinegar and chili powder.
3. We let it rest between 3 and 4 hours.

4. Next, we wash the zucchini and peppers and cut them into pieces.
5. We do the same with the onion. We also wash the mushrooms well to avoid dirt and cut them in half.

6. Then we introduce the vegetables in the sauce that you have prepared before for two hours so that they take on the flavor and, after this time, we drain them.
7. After this, we will collect the skewers pieces of different vegetables.
8. When we finish, then we will put the skewers on the grill for 10 minutes and apply the marinade once more with a brush.

Spinach and corn patty

Ingredients:

• 2 doughs
• 500 g frozen spinach
• 1 can of sweet corn
• 20 g margarine
• 3-4 tablespoons vegetable Bolognese sauce
• Spices to taste

Preparation
1. In a frying pan we cook the spinach by taking a little margarine as well as season them with the seasonings to taste.
2. When they are tender, add the can of corn and let it cook until everything is hot.
3. Afterwards, we remove the pan from the heat and set them aside.

4. Next, we preheat the oven to 200 degrees C.
5. Meanwhile, we stretch the pastry puff and brush the sauce of Bolognese with a brush, leaving a couple of centimeters free for the edge of the empanada.

6. Distribute the corn and spinach evenly all over the dough.
7. We put a little sauce of Bolognese in the dough that we will serve as a lid to cover the first one, pressing on the sides so that it is well closed.

8. Finally, we put the oven at 175 degrees C and we introduce the empanada for at least 30 minutes. After this time, we remove it carefully.

Peas with curried potatoes

Ingredients:

• 8 medium potatoes
• 400 g chickpeas
• 4 tomatoes
• 2 onions
• 5 tablespoons clarified butter
• 4 cloves of garlic
• 2 bay leaves
• A cinnamon stick
• A tablespoon of chili powder
• Half a tablespoon of turmeric
• Half a tablespoon of ground coriander
• Salt

Preparation

It is the one of the best healthy vegetarian recipes.

1. To begin, peel the potatoes and cut them into small squares. We do the same with tomatoes.
   2. Chop the onion and garlic cloves and sauté them in a pan with butter over low heat.
   3. Add the cinnamon and bay leaf to the pan, increase the heat.
   4. We keep the ingredients for a couple of minutes.
   
   5. Add the Garam masala, chili, turmeric and coriander to the pan.
   6. Afterwards, add the tomatoes and salt, mix everything well and add the potatoes and peas.
   
   7. After this, cover and boil the vegetables by pouring a glass of hot water into the pan.
   8. We let it simmer for 15 minutes and it will be ready. Don’t let it get cold!

Vegetarian lasagna recipe

Ingredients:

• 375 g of cottage cheese
• 8 cl of milk
• 250 g lasagna dough
• 200 g of grated cheese
• 3 onions
• 150 g celery
• 2 medium carrots
• 2-3 cans of peeled tomato
• 2 tablespoons of tomato paste
• 1 handful of green or black olives
• A tablet and a half of vegetable broth
• 2 tablespoons ground basil
• 2 garlic, crushed
• 1 spoon of sugar
• 2 tablespoons olive oil
• Salt and pepper

Preparation
1. To begin, we chop and finely clean the onion.
2. Next, peel the celery and carrot and grate them with large holes.
3. We fry all the vegetables and garlic in a pan with two tablespoons of oil.

4. Next, pour all the tomato with the minced stock cube, the olives and the sugar.
5. We cook it over low heat for 15 minutes.
6. After this, season with salt, pepper and basil.
7. If necessary, dilute the sauce with a little water.

8. We mix the cheese with the milk, salt and pepper.
9. Afterwards, we assemble the layers of the lasagna on a baking tray in the following order: a layer of dough for the base, a layer of vegetable stir-fry, another layer of dough and, finally, a layer of cheese and milk

10. We repeat this process and add a last sheet of dough.
11. On top of it, we are going to spread the rest of the vegetable sauce and sprinkle the grated cheese on top.

12. Finally, we bake the lasagna at 225 degrees C for half an hour and you ‘re ready to serve!

Vegetable burritos with tofu

Ingredients (for 2 burritos):

• 50 g of tofu
• 2 corn tortillas
• A carrot
• A green pepper
• 1/2 cucumber
• A red onion
• Burrito sauce
• 2 tablespoons of mayonnaise
• Optional: fresh coriander leaves

Preparation

1. First, we cut the tofu into 4 longitudinal pieces, spread them with oil and fry them for 2-3 minutes.
2. Next, chop the onion, carrot, bell pepper and cucumber into small strips.

3. After this, we spread the omelet and spread a tablespoon of mayonnaise on each one.
4. Then spread the burrito sauce on top and place the tofu filling and vegetables.

5. Finally, we roll them by pressing on the sides so that the content does not come out and that’s it! All the flavor of American rolled in your hands. For a final touch, you can accompany it with guacamole or yogurt sauce. I must say that this is one of the best healthy vegetarian recipes.

Spaghetti with Bolognese

Ingredients for 4 people):

• 450 g spaghetti
• 5-6 fresh tomatoes
• 2-4 medium carrots
• 2-3 large onions
• 2-4 garlic cloves
• Salt, black pepper, paprika and oregano
• 1 small glass of cream for cooking
• 50 g of grated cheese
• Olive oil

Preparation
1. To begin, cut the onion and carrot into large pieces.
2. Peel the garlic and pour it all into a large saucepan with a little olive oil.
3. Next, we let them fry for a few minutes until they take on color.
4. When this happens, add the peeled tomatoes and spices to the saucepan.
5. Cook over low heat for 30-45 minutes.

6. Meanwhile, cook the spaghetti in a pot with boiling water and salt.
7. After this, we pour the cream into the sauce that we have prepared.
8. We stir so that it mixes well and we test it to rectify the salt.

9. Finally, we pour the Bolognese sauce over the spaghetti and Ready to eat! It is one of the best healthy vegetarian recipes.

Peppers stuffed with vegetables and bulgur

Ingredients (for 2 people):

• 2 red peppers
• 250g bulgur
• A zucchini
• 2 onions
• 1 clove garlic
• Parsley
• Salt and pepper
• Olive oil

Preparation
1. Cut the peppers lengthwise into boats and wash them well to remove the seeds.
2. After this, in a large pot, cook the bulgur in boiling water following the directions on the package.

3. Peel and cut the onion, zucchini and garlic into small pieces.
4. We put them in a pan over low heat with salt and pepper.
5. Next, we introduce the halves of the peppers for about 10 minutes at 220 degrees C.
6. Afterwards, we take them out and fill them with the mixture of vegetables and bulgur to put them back in for 15 minutes at 110 degrees C.

7. Next, it’s time to sprinkle parsley on top and serve before it cools. It is the one of the best healthy vegetarian recipes.

Vegetable dumplings

Ingredients (for 4 people):

• 400 g of cooked chickpeas
• A grated carrot
• 50 g of sunflower seeds
• A small onion
• A garlic clove
• 2 tablespoons sesame paste
• A tablespoon of olive oil
• Half a lemon squeezed
• Cumin
• Salt and pepper

Preparation
1. It is one of the best healthy vegetarian recipes.  To begin, we mix all the ingredients in a bowl and make a dough with them.
2. When all the ingredients are well mixed, make ten balls that are tight.

3. Place the meatballs on a tray greased with foil and bake for 15-20 minutes at 180 degrees C.
4. Halfway through the cooking time, turn them over so that they are well underneath and Ready to eat! When it comes to healthy vegetarian recipes, you can’t miss this one.

Vegetarian recipe for vegetable wok

Ingredients (for 4 people):

• 10g peanuts
• 3 tablespoons of cane sugar
• 200 g Chinese noodles
• 200 g broccoli
• 540 g whole chestnuts
• 100 g of bean sprouts
• 100 g mini cobs
• 200 g of mushrooms
• 2 onions
• 2 cloves of garlic
• A piece of ginger
• 2 tablespoons peanut oil
• 6-8 tablespoons soy sauce

Preparation

1. First we crush the peanuts into not too small pieces.
2. Afterwards, we put them on the fire in a pan with the sugar so that they are caramelized.
3. After this, we clean and remove the broccoli.
4. We peel the chestnuts.
5. We wash the mushrooms and cut them into smaller pieces if they are very large.
6. Peel and chop the garlic and onion, the latter in cubes.

7. Next, we put oil in a pan and add the garlic and onion.
8. When they are golden brown, add all the vegetables and legumes for 10 minutes without stopping stirring.
9. Afterwards, add the noodles and chestnuts while stirring and season with soy sauce.

10. When it is ready, it is time to serve the caramelized peanuts that will give it a very special touch. It is the one of the best healthy vegetarian recipes.

Benefits of Healthy vegetarian recipes

Vegetarians have a lower occurrence of low levels of lipoprotein cholesterol, hypertension, blood pressure, and type 2 diabetes than those who eat meat. They also tend to have lower BMI, which stands for the body mass index, lower risk of chronic illness and lower overall cancer incidence.

There are many research-proven health benefits of the following vegetarianism, but only if you do it right and don’t replace meat with high-fat or processed vegetarian products. Both Lacto-ovo vegetarians and vegans need to ensure they get enough nutrition. So, the best healthy vegetarian recipes are beneficial for your health.

It’s a good idea to buy a book on vegetarian meals or meet with a dietitian to explain what your diet for a few days looks like. With these recipes, you can improve your health significantly.

The post Healthy Vegetarian Recipes for Men and Women appeared first on best fitness lifee.

Starting your day with your right foot and eating properly can make a big difference in weight loss. Eating healthy foods for breakfast helps reduce cravings and achieve weight loss goals. Keep in mind that a diet does not end with a healthy breakfast. To optimize your health and help you lose weight fast, try to fill your diet with nutritious whole foods throughout the day.

Healthy Breakfast Foods

1. Nuts

Nuts provide the perfect balance of fiber, protein, and heart-healthy fats, and they are worth adding to your breakfast. A one-year study of 169 people found that adding nuts to the Mediterranean diet significantly reduced waist circumference compared to controls.

Another study of 65 adults compared the effects of a low-calorie diet with 3 ounces (84 grams) of almonds per day to a low-calorie diet with complex carbohydrates. Both diets contained the same amount of calories and protein. However, by the end of the 24-week study, those who took almonds lost 62% more body weight and 56% more body fat than those who took complex carbohydrates.

Keep in mind that nuts are also very high in calories. Limit intake to about 1 ounce (28 grams) at a time to prevent caloric buildup. Add yogurt, cottage cheese, or homemade granola with a serving of nuts to bring breakfast to the next level nutritionally. It is one of the best healthy breakfast foods.

2. Eggs

Eggs are definitely healthy and delicious. Studies show that eating eggs for breakfast increases bloating, reduces the caloric intake in the next meal, and helps maintain blood sugar and insulin stability.

In one study, men who ate eggs for breakfast were more satisfied with their remaining day and reduced calories than those who ate bagels. Egg yolk also contains zeaxanthin and lutein. They are antioxidants that help prevent eye disorders, including macular and cataracts degeneration.

Eggs are also one of the best sources of choline, which is a very important nutrient for brain and liver health. Although they are high in cholesterol, eggs do not raise cholesterol levels in most people. In fact, consuming whole eggs reduces the risk of heart disease by altering the “bad” LDL cholesterol morphology, boosting “good” HDL cholesterol is good for improving insulin sensitivity.

3. Flaxseeds

Flaxseed contains viscous fiber, a type of soluble fiber that absorbs water and forms a gel in the intestine. Studies have shown that water-soluble fiber is particularly effective in slowing digestion and can help reduce weight by reducing appetite and calorie intake. I believe it is one of the best healthy breakfast foods.

Studies have shown that adding flax seeds to your diet can have a powerful effect on weight loss and appetite control. A small study found that consuming flaxseed drinks increased bloating and decreased appetite compared to sugary drinks.

Likewise, in a study of 18 men, flax fiber buns suppressed appetite and increased fullness more than regular bread. Linen is versatile and easy to enjoy. You can also sprinkle ground flax seeds on cereals and use them to thicken your morning smoothies or mix them with water to increase your fiber intake.

4. Greek Yogurt

Greek yogurt is creamy, flavorful and nutritious. Whey and other liquids are extracted from the curds to create a creamier, more protein-concentrated yogurt. Protein has been shown to reduce hunger and have a greater thermal effect than fat and carbohydrates. It is one of the best healthy breakfast foods.

Certain types of Greek yogurt are a great source of probiotics such as bifidobacteria which help maintain gut health. To verify that yogurt contains probiotics, look for the phrase “contains raw and active medium” on the label. Try adding berries and chopped fruit to Greek yogurt to increase the vitamin, mineral, and fiber content in your diet.

5. Oatmeal

Oatmeal is a healthy and delicious breakfast option, especially if you are looking to lose weight. It is low in calories but high in fiber and protein, 2nutrients can affect weight control and appetite. In particular, oats are a great source of beta-glucan, a type of fiber that has been shown to affect everything from immune function to heart health.

Studies have shown that beta-glucan balances blood sugar levels and help prevent appetite spikes and falls. In a small study of 14 overweight adults, increased consumption of beta-glucans also increased levels of YY peptide, a hormone that reduces appetite and regulates food intake.

Combine 1 cup of cooked oatmeal (235 grams), half a cup of berries (74 grams), 1 tablespoon of ground flax seeds (7 grams) and a small number of almonds to create a meal of powerful morning and rich in energy.

6. Coffee

Coffee is a great drink to start the day off right. It is high in caffeine and has been shown to improve mood, alertness, and mental performance. It is one of the best healthy breakfast foods. Even small amounts of caffeine can produce these effects. An analysis of 41 studies found that the most effective dose was 38-400 mg per day to maximize the benefits of caffeine and reduce side effects.

This works out to about 0.3 to 4 cups of coffee per day, depending on the strength of the coffee. Caffeine has also been shown to increase metabolic rate and fat burning. One study helped 100 mg of caffeine per day to consume an additional 79 to 150 calories in 24 hours. Plus, coffee is rich in antioxidants, reduces inflammation, protects cells that line blood vessels, and lowers the risk of diabetes and liver disease.

7. Chia Seeds

Small but potent chia seed makes a great breakfast garnish. It contains many fibers and absorbs water to form a gel. It swells in the stomach and maintains a longer mood.

It’s also high in protein, which can slow stomach emptying and lower levels of ghrelin, a hormone that stimulates hunger. A study of 11 elederly people found that consuming baked chia seeds can reduce both blood sugar and appetite .

Another 12-week study involving 19 people found that 35 grams of chia flour significantly reduced body weight and waist circumference per day. In a bowl or mason jar, combine 1 ounce (28 grams) of chia seeds with 1 cup (245 grams) of yogurt to make a perfect chia seed breakfast.

After soaking the mixture for about 30 minutes to swell the seeds, add half a cup (74 grams) of your favourite berry. Chia seeds add delicious and nutritious ingredients to tea, smoothies, and oatmeal overnight.

8. Berries

Berries are delicious and rich in antioxidants. Popular types include raspberries, blueberries, blackberries, and strawberries. It is one of the best healthy breakfast foods. They contain less sugar compared to most fruits, but also have more fiber. In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively.

Also, a cup of berries has only 50-85 calories, depending on its type. Berries also have antioxidants known as anthocyanins, which protect your heart and can help you age better.

Berries can reduce markers of significant inflammation as well as prevent the oxidation of cholesterol in the blood. They can keep cells that line blood vessels healthy. A great way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.

9. Green Tea

Look at the ingredients in almost all diet pills and fat burning supplements. You will most likely find green tea. Green tea has been studied extensively for its metabolism and fat-burning ability.

For example, a small study of 23 people said that taking three capsules of green tea boosted fat burning by 20% in just 40 minutes. It is one of the best healthy breakfast foods. Another study in 10 adults showed that green tea extract boosted metabolism over a 24 hour period, increasing calorie burning by 4%.

Likewise, a study of 31 adults found that they consumed drinks containing caffeine, calcium, and certain compounds found in green tea, three times a day for three days. Calorie consumption increased by 106 calories. The way to taste green tea in the morning is endless. Add lemon juice, sprinkle with honey, or brew tea with ginger or mint to add a delicious touch to your cup.

10. Protein Shake

Another great way to start your day is with a protein shake. You can use different types of protein powders, such as whey, egg, soy, and pea protein. But whey protein is the fastest absorbed protein in your body. The serum is also the most studied and offers some health benefits.

Also, it appears to reduce appetite more than other forms of protein. A study comparing 4 high protein meals highlighted that the whey protein meal can cause the least loss of appetite and the least calorie intake at the next meal.

Plus, whey protein helps lower blood sugar when taken as part of a carbohydrate diet. It also helps maintain muscle mass during weight loss and aging. It is one of the best healthy breakfast foods. No matter what type of protein powder you use, high protein shakes are satisfying and can be filling. Add fruits, vegetables, nut butter or seeds to provide fiber and antioxidants.

11. Kiwis

Rich in vitamin C, vitamin K and potassium, kiwi fruit offers an excellent nutritional profile. It is also an excellent source of fiber. One cup (177 grams) provides up to 21% of your daily requirement.

In a study of 83 women, a high-fiber, low-calorie diet was effective in reducing weight, body fat, and waist circumference while reducing appetite and devotion to food.

Additionally, kiwi fruit contains a specific type of fiber called pectin. It also stimulates gastrointestinal motility and acts as a natural laxative, promoting regularity and temporarily losing water. Sliced kiwi fruit is great for breakfast. You can also add it to yogurt, smoothies, and cereals.

12. Cottage Cheese

Cottage cheese is a great breakfast. It’s high in protein, boosts metabolism, makes you feel full, and lowers levels of the fasting hormone ghrelin. In fact, cottage cheese turned out to be as satisfying as an egg. It is one of the best healthy breakfast foods.

Whole cottage cheese also contains conjugated linoleic acid (CLA), which can help with weight loss. Adding ground berries and flax seeds or chopped walnuts will add even more nutrition. One cup of cottage cheese contains 25 grams of incredible protein.

13. Grapefruits

Grapefruit is a popular ingredient in many diet and weight loss programs. There is a good reason for this. In addition to its low calorie content, grapefruit is high in water and fiber, both of which are beneficial for weight loss. A study of 91 obese adults found that consuming half a grapefruit before a meal resulted in significant weight loss compared to controls.

In a 12-week study, participants who consumed grapefruit lost an average of 3.5 pounds (1.6 kg). This is about 5 times higher than that of the control group. In a study of 85 people, consuming grapefruit or grapefruit juice for 12 weeks before a meal, along with a low-calorie diet, reduced body fat by 1.1%, weight loss by 7.1% and 20% calorie intake.

The fresh grapefruit slices are perfect for a healthy breakfast. You can also add grapefruit to parfaits, smoothies, and fruit salads. However, if you are taking any medication, be sure to consult your doctor or pharmacist before eating grapefruit. Some medicines can interact with grapefruit and potentially cause side effects.

14. Smoothies

A shake is not only a quick and easy way to get concentrated amounts of nutrients, but it also serves as a convenient breakfast item to help you lose weight. You can customize the ingredients to tailor your drink to your taste. It is one of the best healthy breakfast foods.

Filling your smoothie with low-calorie vegetables and fruits increases your fiber intake and makes you feel richer. Inject high protein ingredients like nuts, seeds and protein powder to promote fullness and prevent cravings. Keep in mind, however, that consuming excessively high calorie ingredients can quickly turn a shake into a calorie bomb.

For a simple weight loss shake, mix 1 cup (240 ml) of milk with a handful of leafy greens, 2 tablespoons (28 grams) of chia seeds and 1 cup (144 grams) of strawberries. Enjoy a smoothie all morning to resist your snack and fight cravings.

The post Healthy breakfast foods – Top 14 Picks appeared first on best fitness lifee.

Has it happened to you that you have bananas at home that ripen and you don’t know what to do with them? In the afternoon you want to snack on something different, but to make cookies, it takes time, and you don’t have it?

Again, today, I bring you the solution to both situations. A recipe for oatmeal and banana cookies. You will learn to make rich, nutritious cookies, easy and fast. We will start by defining our two essential ingredients. These are oats and bananas.

Oats

Oatmeal is a whole grain consumed in different ways. It is considered within the group of cereals in the diet. Unlike most of the foods in its group, it has more protein. In recent times, oatmeal has become very popular due to the countless benefits it brings to health. Do you want me to tell you about any of them?

• Lowering blood cholesterol
• Regulation of blood glucose (blood sugar)
• Increased fecal volume, and improved intestinal transit
• Reduction of heart and vascular diseases

This is due to the content of beta-glucans and soluble fibers that oats have, also, due to unsaturated fatty acids that are present in the whole grain.

But its benefits do not end there. The starch that oats have is low in glycemic index, being beneficial for diabetics and for controlling body weight. It also has a broad spectrum of nutrients and active substances such as polyphenols with antioxidant and anti-inflammatory properties.

Whole grains are beneficial to health, reduce the risk of developing chronic diseases and, together with a proper diet, contribute to maintaining healthy body weight. Commonly known as oats, is a complete cereal cultivated for thousands of years in Europe and North America. It has been used for more than 4000 years as food and in traditional medicine.

Oatmeal is different from cereals due to its multifunctional characteristics and nutritional profile. It is rich in protein, despite being deficient in essential amino acids. It has fewer carbohydrates than other cereals, and it stands out for its high content of omega-six fatty acids. So, when it comes to banana oat cookies, oats are nutritious and healthy.

It contains minerals such as iron, calcium, potassium, magnesium, copper, zinc, silicon, etc. The oats also contain selenium and also several vitamins of the B complex, such as B1, B2, B6, B12, niacin, vitamin C, A, and E.

Benefits of oats

In folk medicine, people use oats to treat nervous exhaustion, insomnia, and nerve weakness. Experts consider them antispasmodic, antitumor, demulcent, diuretic, stimulant, tonic, and inflammatory.

Various clinical studies have evaluated its effectiveness in the prevention and control of the cardiovascular disease. Also, it is suitable for diabetes, regulation of blood pressure, weight control, and gastrointestinal health.

One study has demonstrated that short and long-term intake of oats had significant effects in the control of hyperglycemia. It is also beneficial for lowering blood lipids and reducing weight.

The different physiological effects of b-glucan are related to its viscosity. Moreover, the attenuation of glucose and insulin responses in postprandial plasma. The excellent transport of bile acids is to the lower parts of the intestinal tract. So much so, the elevated excretion of bile acids, which lowers blood cholesterol levels.

Oats contain up to 20 different types of amino acids with an antioxidant capacity 10 to 30 times greater than other phenolic compounds. They have anti-inflammatory properties and contribute to improving endothelial function.

Therefore, amino acids, together with vitamin E and phenolic compounds in oats, could collectively contribute to the beneficial effects. These are control of blood pressure, diabetes, dyslipidemia, and cardiovascular diseases.

Bananas

It is convenient to carry in the backpack to eat it at school or work. Also, it is very versatile for recipes. We found a lot of methods for desserts with bananas.  It also does very well to add it to pancakes, yogurt, smoothies, and cookies.

Bananas have a high contribution of nutrients. They contain vitamins and minerals. Also, they have a slightly higher carbohydrate content (sugars) than other fruits. They give us more energy.

A banana contains soluble fibers, is considered a prebiotic food. Do you know what it means? It means that the banana fibers serve as food for intestinal bacteria.

So, it helps maintain a good state of our microbiota with all the benefits. It also has bioactive compounds with antioxidant activity, bringing many benefits to our health. It is an excellent ingredient in banana oat cookies.

Speaking of its nutritional content, a piece of banana contributes approximately 90 kcal. The equivalent portion compared to other fruits is 1/2 piece. This is mainly for its carbohydrate content. Depending on the size, one part has 20 to 25 g of carbohydrates. 1 g of protein, and when it comes to fat, it only has 0.5 g of lipids.

Within its nutritional content, we must consider that one of the benefits of the banana is that a piece has between 2 and 2.5 g of fiber. So it is regarded as a high fiber fruit. Remember that fiber has many benefits in our cardiovascular and gastrointestinal health. So, when you eat banana oat cookies, you get a lot of fiber.

Banana Benefits

The banana or plantain is also a source of vitamins A, B6, and C. These vitamins help us to form and maintain tissues and skin. Also, they promote good eyesight, influence enzyme function, and brain development in pregnancy and childhood.

Ascorbic acid or vitamin C influences various functions of the body, such as the absorption of iron. Banana is well known for being a food high in potassium. However, it is also high in magnesium.

Potassium is a mineral with vital activity. The process participates in the heart rate. Also, it sends oxygen to the brain and regulates the balance of liquids in the body. The magnesium is an essential mineral for 300 reactions of the body.

It participates in the function of our heart and helps our bones to stay in good condition. These are some of the reasons that make us consider bananas as food full of functional benefits.

Due to its high concentration of potassium, it is good for the heart and the prevention of cardiovascular diseases. Thanks to its level of vitamin A, it improves and protects our eyesight.

It also plays a role in digestive health.  A banana has prebiotic activity and is used in nutritional plans to combat constipation due to its high fiber content. It is an easily digestible food that helps regulate the gastrointestinal tract. For this reason, it improves some of the digestive symptoms.

Banana has some medicinal properties. Due to its nutritional value, considered rich in tannins, it has astringent properties. You can use it to treat gastrointestinal problems such as diarrhea. So, why not make banana oat cookies to get these nutritional values?

Another of the medicinal properties of the banana is that its peel can be used to relieve mosquito bites. The shell is brought into direct contact with the skin and rubbed where the taste is to give a sense of relief.

Banana oat cookies recipe

Let’s start with the basic recipe.

Ingredients:

• Two medium bananas
• One egg
• One teaspoon ground cinnamon
• Two tablespoons of ultrafine oats
• 1/3 tsp baking powder
• 1 tbsp. chia
• Sweetener: sugar, brown sugar or honey (optional)

Preparation:

• Step on the bananas until you get a puree
• Add the beaten egg. Integrate and beat slightly
• To the mixture, add the oatmeal, baking powder, cinnamon, chia, and the sweetener. 
• Integrate everything with enveloping movements.
• Place tablespoons of the mixture on the plate or pan
• Take them to a moderate oven, preheated for 15 minutes or until golden.

Yogurt Banana Oat Cookies Recipe

Ingredients:

• One apple
• One egg
• Two ripe bananas
• 1 cup of a firm yogurt
• 1 cup oatmeal
• 1/3 tsp baking powder
• One tablespoon crushed peanuts (optional)
• Choice of sweetener (optional)

Preparation:

• Step on the bananas until pureed and grate the apple
• Add the beaten egg and yogurt. 
• Whisk lightly to integrate everything
• To the mixture, add the oatmeal, baking powder, sweetener, and peanuts. 
• Integrate everything with enveloping movements.
• Place tablespoons of the mixture on the plate or pan
• Take to the oven, preheated for 15 minutes or until golden

Banana oat cookies with red berries

Ingredients:

• Two ripe bananas
• 1/2 cup red berries
• 1 A cup of oatmeal in flocs or ultrafine
• 1/4 tsp baking powder (chemical yeast)
• One egg
• 1 tbsp. chia, flax or similar

Preparation:

• Step on the bananas and mix with the beaten egg
• Integrate slightly beating everything
• Add the oats, baking powder and the seeds (chia, flax or other)
• Mix and integrate everything.
• Incorporate the red fruits and gently integrate the entire mass
• Assemble the cookies on a plate
• Take to a preheated oven for 15-20 minutes or until golden

As you can see, we can make a wide variety of types of oatmeal and banana cookies, easily and quickly. If you still want to continue experimenting, I tell you that you can add other ingredients such as:

• Raisins
• Chopped dates
• Bitter Chocolate Chips
• A mix of other cereals like quinoa
• Other diced fruits such as kiwi, strawberries, peaches, plums

Banana Oat Cookies and Physical Exercise

Banana is one of the fruits that we can hear the most included in the diet of an athlete or a person who regularly practices physical exercise. There are many reasons why your nutritionist would consider adding this food to your diet.

The most obvious is for all the benefits and properties it has on our health. To this, we add that bananas are an excellent source of energy before and after training. In some cases, it could even be recommended during exercise.

Before exercise, it regulates energy levels, and thanks to its easy digestion, it can quickly raise blood sugar levels to give us enough energy and ensure physical performance. After use, it helps us to replenish and recover lost energy in an effective way.

Banana oat cookies have low levels of potassium. It is suitable for treating muscle cramps. Oats and bananas are a rich source of potassium. Banana helps us regulate these levels and decrease the incidence of cramps.

That is why banana oat cookies can be an option to improve the performance of a marathoner. Also, the recipes are suitable for a high-performance athlete who has a prolonged exercise where he needs to replenish energy during his workout.

Another reason is to use banana oat cookies as an energy source for exercise. It is excellent food and loaded with vitamins and proteins. You can eat the cookies without any issues.  

Conclusion

Let us remember that the banana has a maturation process. You should eat them immediately once peeled. It is because they oxidize quickly, losing their flavor and characteristic texture.

However, even you can include ripe banana in other types of dishes. For example, the best recipe is banana oat cookies. They have more content of simple sugars; it will have its nutritional composition.

You can include this food at any mealtime. It combines with many flavors, and now you know all the properties it provides. Banana oat cookies are very delicious and practical food.

You must eat these cookies because they help you get all the essential nutrients. When you have proteins, vitamins, and fiber in a balanced amount, you will perform better during exercise.

Also, there are many recipes you can make with oat and bananas. However, the best is to cook or make banana oat cookies. They help you gain energy. Some people say that they also help you gain muscle mass.

So, if you work out regularly, you can eat them to gain energy. Lastly, I love eating banana oat cookies. They are healthy and nutritious. I often eat them before and after working out in the gym.

The post Banana Oat Cookies – A Basic Guide appeared first on best fitness lifee.

Some people are very thin either for genetic reasons, for any condition or illness. Some people are thin because they simply have very bad eating habits. They don’t need or want to start gaining weight. Also, they don’t focus on increasing muscle mass.

Smoothie recipes for weight gain are an excellent tool to achieve your goal. However, you must also focus on good workout frequency as well as a good rest and recovery. Just like weight loss, some people want to gain weight.

What to Eat to Gain Weight?

If you are a person who wants to gain weight and gain muscle mass, you must change the way you eat. Without a doubt, eating 5 or 6 times a day could help you achieve a calorie surplus. Weight training is important but diet is also vital.

The surplus that otherwise would be a little more complicated to put it in fewer meals. But watch out! If you want to make 2 or 3 meals, it is also worth it. This is healthier and more efficient than spending the whole day eating.

The amount of food does not matter. What matters is that you are reaching your caloric and protein requirements. You must take into account that to achieve this you can rely on foods that have a high energy density.

In addition to that, you must be consuming more calories than those that your body is burning. You tend to think that you are eating a lot when the reality is probably different. The calories you consume are than what your body is spending on your daily physical activities.

Make sure it is between 100-500 extra calories per day for you to achieve your goal. You can achieve precisely by helping yourself with the shakes to gain weight. These calories that you will get through the shakes should provide you with nutritional value.

How to Make Homemade Smoothie Recipes for Weight Gain?

Making a protein shake at home is easy. So much so that just 5 minutes will be enough. For this, you can incorporate foods rich in nutrients and especially protein, which are essential in your diet, such as:

• Eggs
• Complete and coconut milk (other vegetable milk)
• Lactose-free milk for those who have problems with their digestion
• Cocoa powder
• Yogurt
• Greek yogurt
• Nuts: Walnuts, almonds or pistachios
• Peanut
• Peanut butter (if organic much better)
• Banana
• Red fruits: strawberries, raspberries, blackberries, and blueberries
• Oats
• Spinach
• Whey Protein

Those are some of the ingredients that are present in the smoothies to gain weight. You can include them in your diet starting today. Make sure to combine them according to the flavors you like best.

Smoothie Recipes for Weight Gain

For those who are looking to give volume to those arms, legs, buttocks, etc., we have some recipes to prepare smoothies at home. These will help you achieve your goal.

1.    Banana, Avocado and Yogurt

For those people who want to increase muscle mass, we leave you with this good shake that will provide 40 grams of protein.

Ingredients

• 1 banana
• 50 grams of oats
• 3 eggs. 1 whole and 2 whites
• Peanut butter
• Ice and cinnamon
• Water
• Optional honey

Put the ingredients one by one in your blender. You should beat until the ingredients combine very well. Also, you can change the consistency of the smoothie with the water. Drink a large glass once a day.

2.    Protein Smoothie with Milk and Almonds

A very good option is protein shakes. You can prepare one from home without problems. It is one of the best smoothie recipes for weight gain.

Ingredients

• 1 cup milk
• 5 crushed almonds
• 1 egg white
• 1 touch of honey and cinnamon.

All the ingredients go to the blender and you should always try to mix them well, integrate them. You can add ice to the mix and it’s much more enjoyable.

3.    Gain Weight with Banana and Walnuts

Another type of smoothie that we bring you is with many carbos but from the complexes. They release energy throughout the day and they do not cause any type of damage to health.

Ingredients

• 1 cup milk
• 1 ripe banana
• 5 walnuts
• 2 eggs

You can pour all the ingredients into the blender and let them blend together well.

4.    Energy Shake to Gain Weight with Oatmeal and Banana

If you want to gain weight and have a lot of energy, then focus on this recipe. Experts say that this is one of the best and effective smoothie recipes for weight gain.

Ingredients

• 1 glass of milk
• 1 banana
• ½ cup rolled oats
• 2 crushed almonds
• 2 crushed pistachios

All ingredients should go into the blender together and allow them to mix properly.

5.    Sweet Smoothie to Increase Weight with Strawberries and Yogurt

You can increase the weight with strawberries and yogurt. This is perhaps one of the most unique smoothie recipes for weight gain.

Ingredients

• 1 yogurt
• ½ cup milk
• 5 strawberries
• 5 cookies without filling
• 2 crushed almonds

All ingredients in a blender until well blended and serve in a glass with ice.

6.    Vegan Smoothie to Increase Muscle Mass of Red Berries and Soy

You can drink a smoothie made of red berries and soy. This is one of the best smoothie recipes for weight gain. In particular, it helps you increase muscle mass.

Ingredients

• 100ml unsweetened soy milk
• 1 red fruit pulp
• Crushed ice
• 1/2 dose of strawberry-based soy protein supplement.

7.    Smoothies with Fruits and Chocolate

If you like chocolate, then you can add it to fruits. This is one of the most effective smoothie recipes for weight gain, especially for women. It is because women love chocolates a lot. So, you can make this shake or smoothie at home easily. Make sure you have the following ingredients.

Ingredients

• 250ml skim milk or vegetable milk
• 2 tablespoons of 100% cocoa powder
• 3 tablespoons of oatmeal
• 2 medium bananas or 10 strawberries
• Optional peanut butter

8.    Smoothie with Fruits and Avocado

Avocado is my favorite fruit. It is a rich source of proteins, vitamins, and minerals. Not only does this help you gain weight, but it also gives you a lot of energy. You must drink this smoothie to maintain your homeostatic balance. I consider this one of the most effective and favorite smoothies for weight gain.

Ingredients

• 1 ripe avocado, pitted
• 2 tablespoons of whole milk powder
• ½ bottle of vanilla yogurt
• 1 tablespoon of honey
• ice cubes

9.    Smoothie with Apple, Oatmeal, and Papaya

This is also a great smoothie recipe for weight gain. Honestly, it is also my favorite. I recommend this to everyone who wants to gain weight.

Ingredients

• 1/2 apple
• 1 tablespoon of rolled oats
• 1/2 papaya
• 1 banana
• 300 ml of skim milk

Simply cut the apple without removing the skin and removing the seeds. You cut the papaya and remove the skin and seeds. Put everything in the blender and that’s it.

10. Nutritious Smoothie with Cooked Rice and Cinnamon

Again, I must say this is a nice smoothie recipe. People who want smoothie recipes for weight gain must also try this one.

Ingredients

• 1 cup of cooked rice
• ½ cup milk
• 1 kefir
• 1 tablespoon of cocoa powder
• Sweeten with honey and cinnamon

Can You Add Protein Powder To Smoothies?

Here are some smoothie options for weight gain. There are many more that exist because you can combine a host of ingredients like the ones we have left in the list above. Always looking for high energy and nutritional value to help you with your goal.

You can change, remove, or add ingredients to add nutritional value to each smoothie. All you need is a good blender and creativity. If you can buy protein powder, you can add it to all these shakes. It will not change the flavor. But it would not be necessary if you are already fulfilling your protein requirements through your diet.

Why Add Protein Powder To Smoothie Recipes For Weight Gain?

Because you need protein (the macronutrient) to fuel your muscles. And with just your diet you may not be able to bring the amount you need to your body. Although we are always going to recommend giving priority to foods rich in protein. This will cover your protein requirements before thinking about buying a whey protein.

Remember that the protein shake alone will not be enough. You should also carry out a good strength training. This allows you to give that stimulation that your muscles need to grow. So, it is better to add protein powder to smoothie recipes for weight gain. The routine has not been adapted to your needs, level of experience, objectives, etc. It is not individualized.

How to Drink Smoothies to Gain Weight?

We want to reiterate that these shakes that will help you gain weight should not replace your meals. On the contrary, the shakes to gain weight will be a complement to your daily diet. It is ideal if you eat it as a snack mid-morning or mid-afternoon or after training.

In fact, smoothies are a great after work out meal option. If you are a person who has a high energy expenditure, who performs a demanding exercise routine, you can take up to two shakes daily. One in the morning and one in the afternoon.

But if on the contrary, your caloric requirement is not so high with just one per day it is enough to complement your diet. Remember that performing strength training is essential to achieve that muscle gain. Prioritize training over cardiovascular exercises.

Of course, you can do some type of cardiovascular exercise, but it is the focal point of your routine. Because it could take you out of the surplus that you have so much trouble achieving.

Other Health Benefits of Smoothie Recipes for Weight Gain

Clean your body

It is the first great benefit. You will be free of free radicals that do so much damage and that the only thing they generate are diseases. Also, you are going to eliminate everything that is wrong with your body. You will even notice it in your mood.

Regulates cholesterol

Thanks to the presence of chlorophyll that is in most vegetables. Especially green leafy ones. It acts directly on bad cholesterol and reduces it to a minimum. As good increases.

Strengthens the immune system

Thanks to the presence of iron, folic acid and other vitamins present in fruits and vegetables. People’s immune systems will always be high. This way you will forget about many common illnesses and continuous illnesses. Since you will have a kind of shield throughout your body.

Eliminate constipation

Many vegetables contain a large amount of fiber. Some fruits too. It stimulates the digestive system. It will work much better and you will forget about gases, flatulence, liquid retention and you can evacuate regularly. The diuretic effect will be felt practically instantly. Especially when taking fasts.

Improves circulation

By not consuming as much fat and yes greater vitamins. Your arteries will not become clogged and your blood will circulate better throughout the body.

Increased oxygenation in the blood

Due to the presence of iron and also of chlorophyll the brain will work better. It is because the blood that reaches the organs is much cleaner. You will feel more concentrated and the fatigue will take time to appear.

Reduces stomach ailments

Thanks to the fact that the digestive system will work better because of the amount of fiber that will be in the body. Your stomach won’t bother you in a good time. No more cramps or constant pain.

Give energy

Because of the number of vitamins in the vegetables, you will receive an energy injection every time you drink one of these shakes. What will certainly come in handy not only to face the day-to-day? But when you go to the gym you can do your routine without fatigue appearing so fast.

Healthy skin

Due to the work of antioxidants and the elimination of all free radicals, the first one that feels these effects is the skin that will look smoother and brighter.

The post Smoothie Recipes for Weight Gain – They are Delicious appeared first on best fitness lifee.

What are the best foods to increase muscle mass?

The best foods to gain muscle are:

1. Eggs

Of course, the first on our list of foods to increase muscle mass is the egg. It is the richest source of quality protein and contains vitamins. It is fast digesting so if you do not know what to eat before or after training,. The egg is a very good option to put as a pre and/or post-workout snack.

2. Oatmeal

A list of foods to increase muscle mass without oatmeal would not be complete. Eating oatmeal breakfast will always be a healthy option that you can incorporate into your diet. It contains low biological value protein, fats, sodium, potassium, calcium, and vitamins of group B.

3. Chicken

The skinless chicken breast provides 31 gr of protein for every 100 grams consumed and contains 165 calories. If you eat it with the skin you will contribute more calories and more fat. When making your calculations take that detail into account. Also, it turns out much cheaper than buying red meat. Not only will you save yourself some money, but you can enjoy the benefits of including chicken in your diet.

4. Red Meat

Meat cannot be absent between foods to gain muscle mass. It is a source of protein and lots of natural creatine. But it is not the only one. There are other creatine-rich foods such as salmon, chicken, and pork that you can also include in a healthy diet. It varies between chicken and meat. Your diet does not become tiresome or monotonous. Remember that the first thing is to guarantee adherence.

5. Tuna

You must not miss tuna from a list of foods to increase muscle mass. For any diet, fish is vital. Tuna is like protein exclusivity, with omega 3, and that it is metabolized effectively. Not only does it contain proteins but it also has other nutrients that will keep you healthy. So, it is important to include this item in your list of foods to increase muscle mass.

6. Nuts

Walnuts, sunflower seeds, and almonds are best for this purpose. They serve for those quick snacks or healthy snacks for mid-morning or afternoon. They have healthy fats, fiber, and protein. Also, they are high in calories so they will help you achieve your calorie surplus more easily. Soil almonds are delicious and are our favorites.

7. Sweet potato

Sweet potato has become quite famous lately as one of the best muscle-building foods among bodybuilders. It is a carbohydrate with a low glycemic index. Moreover, it is of slow absorption. And it is rich in vitamin A. You must not miss this item in your list of foods to increase muscle mass.

8. Brown rice

Brown rice could not be missing from a list of foods to increase muscle mass. Cooked provides 3 grams of fiber and 7 grams of protein per cup. There are many benefits that you get by incorporating rice into your diet.

9. Fruits and vegetables

If you thought that you didn’t need fruits and vegetables to gain muscle mass, then you were very wrong. Not only do you live by macros, but you also need micronutrients. And the best way to ensure that you supply your body with the vitamins and minerals you need is by incorporating servings of fruits and vegetables into your diet.

Besides, both are an excellent source of antioxidants necessary for the proper functioning of our body. Both fruits and vegetables provide us with a large number of nutrients.

These are necessary for health such as vitamin E, vitamin C, and beta carotenes. Among the fruits that you can choose are apples, cherries, grapes, bananas, which also turns out to be an excellent option before or after training.

10. Milk and cheeses

Among the foods to increase muscle mass could not miss cheeses and milk. They contain little fat and provide the body with essential nutrients for muscle growth. But if you are allergic or lactose intolerant then you should look for alternatives such as vegetable milk and lactose-free cheeses.

11. Yogurt

A list of foods to build muscle mass is not complete without yogurt. You can prepare it yourself at home and take advantage of all its benefits. Low-fat Greek yogurt is one of the best alternatives. If you don’t get Greek yogurt, make sure it doesn’t have added sugar.

12. Spinach

Spinach appears once again, this time on a list of foods to build muscle mass. It contains glutamine, which is an amino acid necessary in the development and growth of muscles. Do not forget to include it in the list of foods to increase muscle mass.

13. Antioxidants

Especially those foods rich in vitamin C and foods that contain vitamin E that help in the recovery process and muscle growth.

14. Soy Protein

Among the foods to increase muscle mass, you must not miss soy protein. Legumes are excellent for our bodies. They allow us to complement the protein that we acquire through other foods such as meat and fish. Among them, soy takes the first place as it contains a good amount of protein. Plant-rich foods are a part of any healthy diet whether or not it is to build muscle mass.

15. Quinoa

One of the foods to gain the muscle mass that is revolutionizing the market is quinoa. A 100-gram serving provides 14 grams of protein, plus essential amino acids. Quinoa is our recommendation and you must include this item in the list of foods to increase muscle mass.

16. Whey protein

It is among the best supplements for increasing muscle mass. Without a doubt, one of the most important most studied, and most scientifically supported is protein powder. Because they provide us with an amount of protein quickly and conveniently at a fairly affordable price.

Without a doubt, whey protein is one of the best proteins on the market, especially for its price-quality ratio. But it is not always necessary. You only need it if you are not able to meet your daily protein requirements through food.

17. Healthy fats

Many of those who think about having a better body are afraid to talk about fats and much more about consuming them. But it is that there are fats that are essential for the growth of our muscle mass. You need to understand that healthy fats play a very important role in hormone production.

That of growth and also testosterone, which are responsible for muscle growth and strength. When we talk about healthy fats we are referring to the polyunsaturated and monounsaturated fats.

You can get them in fish such as salmon. Also, you can get them in green leafy vegetables, nuts, almonds, olives, avocado, and seeds. Besides, they are present in certain types of oils such as olive oil.

18. Coffee

I will talk about the incredible benefits of caffeine for health in the future. But this time we will talk about how with 1 or 2 cups of coffee you can increase your performance in training for muscle gain.

Coffee will help you do better training and can also reduce muscle pain that usually appears after routines. Caffeine has been shown to improve performance and strength during exercise.

It has resulted in increased muscle mass. But not just any coffee, forget about instant coffee, and always look for grain coffee. Include them in foods to increase muscle mass. This way, you will have a lot of energy to carry out muscle mass exercises.

19. Pork

We are talking about chicken that is well known in the gym scene and also about red meat. But we could not forget the pork as a fundamental food in a diet for muscle gain. Pork has a good protein content that can help you achieve your goal in grams of protein per day. It is rich in vitamin B and is a natural source of creatine. And as we already know, creatine helps you increase muscle strength.

20. Oysters

Oysters are the best foods to increase muscle mass. They are a rich source of foods rich in protein, low in fat, with a lot of iron and omega 3. Not only do these help increase muscle mass, but they also provide you with energy. When you have energy, you work out better. Oysters are good for those who go to the gym and lift heavy dumbbells and weight.

21. Nori seaweed

Nori seaweed is widely consumed in Japanese cuisine. It is that seaweed that we usually see that is used to wrap sushi in Japanese restaurants. It provides antioxidants such as selenium and contains iodine. And if you want to enjoy a good snack we have some nori chips with nuts that are spectacular.

Tips for increasing muscle mass

Foods to increase muscle mass alone are not enough, you should also know how to eat them and when to do it. For this reason, we want to complement this article with some good tips that you can apply to your eating habits to achieve excellent results.

Eat more protein to gain muscle

Since for muscle growth, they are of utmost importance. If you aim to consume between 20 to 30 grams of protein per meal, you can more easily meet your protein requirements. A daily protein intake of 1.4-2.0 g / kg is sufficient for most people who exercise.

However, a higher intake (2.2-3.0 g / kg fat-free mass / d) may be needed to maximize the maintenance of muscle mass in subjects who exercise and have a low-calorie diet. Especially in those seeking a muscular definition.

There is also evidence that increased protein intake (> 3.0 g protein/kg body weight/day), when combined with resistance exercises, can promote fat loss.

Eat enough carbohydrates

For the body to use protein as an energy source, it is necessary to meet daily carbohydrate needs by consuming a normal diet. (I.e. 45-55% Carbs [3-5g / kg / day]).

Unless you are on a ketogenic diet and have to limit your intake to less than 5% of your total calories. Leaving the remainder of the calories (After calculating the proteins) to the fats.

Eat healthy fats

They help protect the muscle from catabolism. Fats allow us to train at a higher intensity. The dietary recommendations for fat intake for athletes are similar or slightly higher than the dietary recommendations. This is for non-athletes to promote health.

High-fat diets appear to maintain circulating testosterone levels better than low-fat diets. Thus, this promotes increased muscle mass. In general, moderate consumption of fat is recommended (approximately 30%). With the exception that you are practicing a ketogenic diet and you have to dedicate a higher percentage to fats (generally up to 75%).

Eat after training

A good portion of protein with some carbohydrates so that your body recovers the lost nutrients. Or you could also opt for a protein shake. According to studies, ingestion after exercise (immediately until after 2 hours) of high-quality protein sources highly stimulates muscle protein synthesis. Similar increases have been found when high-quality protein is ingested immediately before exercise as well.

Carbohydrates before and after training

Before training, get used to eating slow absorption carbohydrates that allow you to resist more intense and heavier workouts. And they are also important for before your training. Do not forget to add carbohydrates in the list of foods to increase muscle mass.

Drink plenty of water

We have repeated it hundreds of times and we will continue repeating it. Drink water before, during, and after exercise. Always keep a bottle of water on hand so you stay hydrated throughout the day. Exercise performance can be significantly affected when 2% or more of body weight is lost through sweat. Therefore, water consumption is of utmost importance. Food for fitness along with water work better.

The post 21 Best Foods to Increase Muscle Mass appeared first on best fitness lifee.

You have to change some lifestyle habits or use a ketogenic diet. I will give you the instructions or guidelines to achieve it. So, without further ado, let me talk about easy weight loss recipes for women. Read on!

Weight Loss Recipes for Women

Here are the best weight loss recipes for women. You can use them to lose weight effectively.

1.    Cinnamon and Honey

One of the most popular weight loss recipes for women is cinnamon. It has anti-inflammatory properties and, together with honey, is ideal for reducing those extra kilos. Simply, thanks to the fat-burning potentials that they have and is a recipe that you can make in a few minutes.

The remedy is prepared only with boiled water and cinnamon powder. You must leave it to stand for about 20 minutes. Before filtering the liquid, add a tablespoon of honey. A glass of this infusion is drunk in small sips on an empty stomach to lose weight and at snack time in the afternoon.

Using this recipe every day, you can detoxify the body, speed up metabolism, and burn fat, simply. We only need a tablespoon of cinnamon powder, another of honey, and half a liter of mineral water.

2.    Green Tea and Ginger

Green tea is widely known for its weight loss properties. Ginger is a thermogenic food, so its combination can provide us with important benefits.

The properties of green tea for weight loss are caffeine (speed up metabolism), catechins, which is an antioxidant and theanine, which is a relaxing amino acid.

For its part, ginger, being a thermogenic food, increases the temperature of our body. So, it is a real fat burner. Also, it maintains glucose levels, gives a feeling of satiety, and reduces swelling in the abdomen.

Green tea and ginger are placed in a strainer with eight ounces of boiling water. It is a process that cannot exceed four minutes. Then, you can add some honey or sugar for flavor.

You should drink one or two cups a day on an empty stomach. In case we did not like the combination, we can also try only with ginger tea. You can take it before each meal, cold or hot. This makes it one of the best weight loss recipes for women.

3.    Lemon and Garlic Juice

This natural remedy is widely used to lose weight, specifically to reduce belly fat, thanks to the components that both lemon and garlic have.

Lemon is rich in pectin, a fiber that helps fight cravings. Also, thanks to its acidic characteristic, it is very useful for detoxifying our bodies. Especially the liver, which is in charge of metabolizing fat.

In the case of garlic, it inhibits the process of making fat (that is why it eliminates the belly). It regulates appetite and stimulates metabolism, thanks to its properties.

Just by squeezing a lemon in a glass of water and adding three crushed garlic, we will have our remedy. You can take it on an empty stomach every morning. Likewise, if we try it only with hot lemonade, it can also help us.

4.    Lime, Cucumber, Mint and Ginger Water

The combination does not attract much attention from the beginning. However, this drink has properties to detoxify and lose weight quickly, it is a remedy that prevents fluid retention. This is one of the best weight loss recipes for women.

We already talked about the properties of ginger. They are so good that they repeat in our top weight loss recipes for women list. However, now along with lime, cucumber, and mint.

They have diuretic, cleansing, and digestive effects. These ingredients lower those extra kilos. So, we can have the abdomen we dream of.

In a jug of water, place the lime or lemon slices, cucumber, ginger, and mint leaves. Let it rest in the fridge for 24 hours. We already have our juice to lose weight. You can drink up to four glasses a day. First before breakfast, then at any time of the day.

5.    Oat Water

Oat water is one of the best weight loss recipes for women. It stabilizes blood sugar. Oat water keeps you full without increasing those levels. In addition to containing your appetite, by generating satiety, it is ideal for diets.

It also has a purifying property to cleanse the body and absorb fat. Some disagree with this theory, claiming that these properties remain in the flake and do not pass into the water.

So, it is an easy recipe. You must consume it on an empty stomach. It is important to put three tablespoons in a glass. Rest for ten minutes and that’s it.

6.    Fish Oil

When talking about fish oil, we must be clear that it is a source of omega-3 fatty acids. They break down the fat located mainly in the waist. A tablespoon of fish oil a day can help you with abdominal fat.

7.    Rose Petal Water

This natural weight loss remedy acts as a diuretic. It reduces the amount of water in our bodies. This will make us lose weight and consume more water. So, we can stay hydrated and reduce extra pounds.

You can prepare it by placing petals in a pot of water and simmering for about 20 minutes. Then you have to refrigerate it for a week. You can drink a cup every morning on an empty stomach.

8.    Blueberry Juice

Blueberries have acids that work as digestive enzymes and help to eliminate fat in the body, as well as digest lymphatic waste. One way to lose weight is to prepare a cup of blueberries in the blender with two glasses of water.

You can consume it as a snack or in the afternoon. Some recommend a cup of juice in seven cups of water, to consume before each meal. Thus, it is no surprise to tell you that blueberry juice is a popular weight loss recipe for women.

9.    Cucumbers and Pineapple

We already talked about the properties of cucumber, which now joins pineapple. This is one of the most recommended weight loss recipes for women.

A cucumber and pineapple smoothie improves digestion and prevents fluid retention. Pineapple water is also popular. It is made with the peel and offers many benefits.

10. Chia Seeds

These seeds are widely used in diets for their fat burning capacity. A tablespoon can help us in sauces, yogurt, salads, or smoothies. Chia seeds have calcium, iron, antioxidant properties, and dietary fibers that give you satiety. The best thing about this fat burner is that they have no flavor.

11. Oatmeal Balls without Baking

Make a list of healthy snacks not including oatmeal? Thanks to the bulky soluble fiber of oats, you will get satisfaction for a longer time. It is a food rich in protein and low in fat, which the body slowly digests.

We need:

• A cup of dried oats
• 1/2 cup chia seeds
• 1/2 cup of almond butter
• 1/3 cup raw honey
• 2/3 cup coconut flakes
• 1/2 cup dark chocolate chips
• A teaspoon of vanilla

The mixture must cool in the fridge for an hour in a container. Then, we make the one-inch balls, which we can enjoy throughout the week. For this preparation, we use the almond butter that contains no added sugar or salt.

12. Yogurt with Berries

The other of our weight loss recipes for women is a great alternative. It is a source of protein. Thanks to the combination of amino acids and calcium in yogurt, which can help us burn fat.

It is an ideal snack for the afternoons in the office, just at that moment of the growling in the stomach. We can add strawberries or blueberries to the yogurt and freeze it for about three hours.

It is important to freeze before we can consume it. In the preparation of this delicious healthy snack, we have used yogurt with 0% fat.

13. Chicken Sandwich

If we prepare it with Arabic bread, we can enjoy a delicious healthy snack. This will allow us to receive the protein from the chicken.

We can add tomato, lettuce, and low-fat cheese. Then, we divide it into four portions and we consume it as a snack.

The best thing is that it only contains 200 calories. For example, three grams of fiber and 20 grams of protein.

14. Apple with Cottage Cheese

This fruit has great benefits, such as the antioxidants it provides us, making it one of the most important weight loss recipes for women. How to prepare it? To prepare it, cut the apple and coat the slices with ½ cup of very low-fat cottage cheese.

15. Tuna with Whole Meal Cookies

You can’t miss tuna among these healthy snacks. Tuna with whole-grain crackers provides us with 200 calories and three grams of fiber. It is a great source of omega3 and protein. Tuna is part of our 40 protein-rich foods that we recommend you incorporate into your diet. This way, you can meet daily protein requirements according to your goal.

16. Pomegranate and Pistachio Seeds

Pomegranate seeds allow us to satisfy and feel full for much longer. Pistachios contain an amino acid that improves blood flow. It is a good alternative for the fiber content, which will allow us to avoid overeating.

17. Dehydrated Fruits

An option with fruits and which are now very fashionable are those that come already dehydrated. The important thing is that you buy those that do not have added sugar. You can also prepare them at home.

Take very thin apples and picas, also pears or figs. You put it on a tray with vegetable paper. Take it to the oven for 2 hours at about 180 degrees centigrade. You will have your dehydrated fruits made at home.

18. Vegetable Chips

The chips from different vegetables are a great snack. Especially on those days when you have a constant need to chew.

Hasn’t it happened to you? And it’s not that you feel hungry, it’s that you feel like eating. Vegetables are an ideal option because they are low in calories and offer satiety very quickly due to their starch content. What can you make chips from?

• Sweet potato
• Beet
• Carrot

The trick, like fruits, is to chop them very finely. You put it on a tray with vegetable paper. Spread it out and take it to the oven for about 30 minutes at 180 degrees. You can season them with pepper and that’s it. You’re not going to miss that bag of potato chips you bought yourself in the afternoons.

19. Popcorn

Yes, just as you are reading it. Popcorn is perfect for a snack because it is low in calories. In fact, they are your best option when you want to go to the cinema to enjoy a good movie: The trick? Buy natural corn and make them at home.

You will bring a good amount of fiber to your body and you will not suffer from constipation. Nothing of the option of the microwave and still less the one that already brings butter or cheese.

The more natural the better. Of course, take care of the quantity. One cup is sufficient. Popcorn is one of the best weight loss recipes for women.

20. Dark Chocolate

When there is a loss of chocolate, the body must be given what it asks for. This is why you should consume a few squares of dark chocolate. You bring to your body a large number of antioxidants and vitamins. This will help you with your mission to lose weight.

Easy Weight Loss Recipes for Women – Wrapping Up!

In conclusion, weight loss for women has never been easy. However, with the above best weight loss recipes for women, you can easily lose those extra kilos. Make sure you choose a few recipes among them. The purpose is to pick those that benefit you the most. Good Luck!

The post 20 Easy Weight Loss Recipes for Women appeared first on best fitness lifee.

You want a workout schedule that is short, fun, easy-to-follow, and effective, right? You will find a lot of articles on the internet that gives you a complicated schedule. However, I want to make things easier for you.

So, follow the instructions in this article to know the best workout schedule to lose weight and gain muscle. I am going to tell you an easy-to-follow workout schedule that will give you quick results. Read on!

Squats – Monday, Wednesday, Friday

Squats work about every muscle in your body, including your lower body. The lower body includes the hips, glutes, calves, and things. So, I suggest you start your weight loss journey and muscle gaining with squats. You can do this exercise on Monday, Wednesday, and Friday. You must take care of the food as well.

So, this means you can leave one day in between. Also, squats allow you to make your muscles strong. I believe this is the best workout and must be included in your best workout schedule to lose weight and gain muscle.

As I said, you must do this on the respective days mentioned above. You can do this by standing with feet hip-width apart. Then, your toes must face straight ahead. Now, slowly bend your knees and squat. This way, you will send your hips back behind.

At the same time, you will keep the torso straight and your abs pulled in tight. Make sure you keep the knees behind your toes. Also, you need to point in the same direction. Also, you need to squat as low as you can. It is because you need to push into the heels to stand up.

There are different types of squats such as with one dumbbell, squat with a barbell, front squat, wide-leg squat, one-leg squat, and wall sit.

Pushups – From Monday to Friday

Like squats, pushups are compound movements that require you to use almost all of your muscles in the body. This is a great exercise and you must include it the best workout schedule to lose weight and gain muscle.

So, while you do the pushups, you are actually working on your chest, triceps, shoulders, abs, and back. At the same time, you increase the strength of your upper body. When it comes to doing this exercise, you must get into a position called “plank.” Now, place your hands on the floor. Make sure your hands are wider than shoulders.

Also, you need to keep balance on your toes. You must keep the body straight from head to heels. Now, slowly bend the arms along with your lower body to the floor. Make sure you keep the neck straight. While doing this, slowly go down until you touch the floor, for example, your nose touches the floor.

Once you do this, the next step is to get back to the original position. The number of pushups depends on your strength. I recommend starting from 10 pushups a day and then increasing 1 pushup each day of the week.

There are variations in pushups such as on the ball, hands on the ball, staggering pushups, and incline pushups. Also, you can do pushups with ball rolls, with side plank, seesaw on the ball, and resisted pushup. So, you must include this exercise in the best workout schedule to lose weight and gain muscle.

Lunges Exercise – Tuesday, Thursday, Saturday

Compared to squats, lunges work on your muscles, especially in your legs. This includes hamstrings, quads, calves, and glutes. Lunges are the best exercises when it comes to losing weight quickly and toning up your muscles.

You must do this exercise on Tuesday, Thursday, and Saturday, unlike squats, which you have scheduled for Monday, Wednesday, and Friday. Anyway, to do this exercise, you need to stand in the split stance. This means one leg back and one leg forward. Now, bend the knees and lower the body into a position called the “lunge.”

Once you have done this, the next step is to keep your front and back knee at 90 degrees angle. Also, keep your weight in the heels and slowly push back up. Make sure you don’t lock the knees at the top. Also, you must not let your knees bend past the toes.

Lunges have variations, which include back lunges, front lunges, and side lunges. You can do this exercise three times a week. I have already told you about the days. Also, the number of reps I recommend is 12 to 16.

The Plank – Monday to Friday

The plank is one of the easiest exercises that you must include in the best workout schedule to lose weight and gain muscle. Besides, the plank is an insolation move, which involves working on the back, abs, arms, and legs.

This exercise likewise targets the internal abdominal muscles and help you lose weight quickly by burning the fat. It is easy to do this exercise. For example, you need to lie face down on your mat with the elbows resting on the floor. Make sure the elbows are next to the chest area.

Now, push the body of the floor similar in a pushup position. Also, make sure the body rests on the elbows and hands. Next, you need to contract your abs as well as keep your body in a straight line – i.e. from the head to the heels or toes.

Don’t move your body. Also, hold your body in this position for 30 seconds minimum and 60 seconds maximum. Repeat the exercise as many times as you can depending on your body strength and energy levels.

Conclusion

When it comes to the best workout schedule to lose weight and gain muscle, there is no better plan than the one I have explained in this article. If you don’t believe me, you can give it a try for a week.

Surely, you will feel the difference. I have followed the same schedule. This has allowed me to save time and avoid going to the gym. At the same time, this weekly schedule has helped me lose weight and gain muscle.

The post Best workout schedule to lose weight and gain muscle appeared first on best fitness lifee.