Healthy Food Diet For Diet

The diet program is not only aimed at losing weight or getting a slim body. But the real benefits of the diet are to maintain overall body health. The mistaken definition of diet is reducing food portions, which means reducing the amount of nutrients that enter the body. A diet like this will only make the body tormented due to lack of nutrients needed.

Understanding the right diet is to maintain nutritional intake to fit the needs of the body. Neither excessive nor lacking. The right diet is to control the amount of calories, vitamins, minerals and other nutrients consumed by choosing the right healthy foods.

Food Sources of Protein for Diet

There are several important protein food sources that the body needs for the process of building muscle and improving your health. The sources of protein foods include:

Tuna Fish

Tuna contains high-quality and essential protein that is easy to digest. 100 gr grilled tuna contains about 24 grams of protein. Tuna also contains omega-3 fatty acids consisting of DHA and EPA which are very good for maintaining heart health. Tuna is also rich in the mineral content of selenium, magnesium, potassium, and niacin, vitamin B1, and B6. It is recommended to consume tuna meat at least 30 grams a day or 2 servings per week.

Also Read: The Ideal Weight Calculation Method

Fat Free Beef (Lean Beef)

Beef is rich in protein (27gr / 100 gr of meat), various types of B vitamins, creatine, growth hormone, iron, and many more. All of these nutrients work together to form fat-free muscle tissue, increase ATP, and make you able to practice weights longer. The cholesterol and iron content can boost your testosterone levels to prevent accumulation of fat in the body.

Lamb

Goat meat is also rich in vitamins, minerals, zinc, iron, phosphorus, selenium, and copper. Even more goat meat is generally lower in fat and lower in calories than beef. Unfortunately goat meat contains more cholesterol than beef. Therefore it is recommended to consume goat meat to taste or varied with beef for your diet. Also limit consumption of goat meat for those of you who suffer from high blood pressure.

Poultry

As one of the staple foods of bodybuilding athletes, poultry meat is suitable for a diet program of muscle formation, bulking, and cutting. Avoid cooking by frying or you will lose a lot of nutritional content such as protein (29 gr / 100 gr for chicken breast meat) with various essential amino acids, selenium, niacin, vitamin B6, and omega-3 fatty acids and various other nutrients. For types of chicken breast meat, try to choose from native chicken because it is more nutritious and healthier.

Chicken Egg White

100 gr boiled egg whites contain 12.6 grams of protein, rich in selenium, riboflavin, omega-3 fatty acids, vitamins B12, B6, vitamin A, folate, iron, zinc, phosphorus, and various other nutrients. Although the type of protein is slow to absorb because it releases protein 3 hours after consumption but is ready to form the body's muscle tissue perfectly.

Cottage Cheese

Contains a lot of casein protein is released periodically when consumed (12 gr / 100 gr cottage cheese). Therefore, it is suitable to be eaten before going to bed to supply protein intake during sleep thereby preventing catabolic muscle. Rich in calcium, riboflavin, vitamins A, B6, B12, selenium, and is a natural source of glutamine. Cottage cheese is also low in calories, low in carbohydrates and low in fat (only 5 percent) so it is suitable as a diet food.

Green Beans

100 gr boiled green beans contain 7 grams of vegetable protein. In addition, green beans are rich in dietary fiber which satiates, improves digestion, and prevents constipation. Mung beans are also low in carbohydrates and almost fat free. Another bonus, green beans are rich in essential fatty acids so they are good for controlling cholesterol. Not to mention the content of various vitamins, minerals, active enzymes, and antioxidants. It is clear why green beans are very suitable as one of the best diet foods.

Low-Fat Cow Milk (Skim Milk)

Low-fat cow's milk contains high-quality whey protein and casein protein. One of the main benefits of whey protein is being able to increase protein synthesis which is beneficial for the formation of fat free muscle tissue. While casein protein is released periodically so that it is constantly able to maintain the need for intake of amino acids into the muscles so they are not catabolic. The lactose content in cow's milk acts as sugar which is also released periodically so that it remains safe for your diet program. Not to mention various other nutritional content such as calcium, vitamin D, vitamin K, strong antioxidants (in the form of lactoferrin), and CLA that are ready to maintain overall health.

Soy milk

For those of you who are allergic to lactose in cow's milk or you who are vegetarian and don't consume cow's milk, soy milk is the best alternative. With soy ingredients, soy milk is guaranteed to be free of lactose and cholesterol. The protein content is also high enough to meet protein intake for growth and development of body muscle tissue, formation of body cells, maintain endurance, and repair damaged tissue. Soy milk is known to contain flavonoids that are useful for preventing various diseases by protecting body cells from free radicals arising from physiological processes and environmental influences.

Complex Carbohydrate Food Sources for Diet

Sufficient carbohydrate needs means maintaining energy levels in the body are maintained. So, if you want your diet to be successful, meet your daily carbohydrate needs. In addition to protein and carbohydrates, there is one more important nutrient that you should not miss while dieting, which is healthy fat, which we will peel in the next article.

Brown Rice

Brown rice has a layer of oil that is rich in dietary fiber and cellulose. The benefits are very clear, namely reducing levels of bad cholesterol, improving digestion (preventing constipation), and filling longer. Brown rice also contains amino acids and GABA (Gammaaminobutyric acid) which are known to increase growth hormone. In addition, brown rice contains magnesium and manganese.

Whole Grain Bread

Included in the source of complex carbohydrates that satiates, aids digestion, and even lowers bad cholesterol because it is rich in fiber. Bonus, whole wheat bread also contains protein, multivitamins, minerals, and various other good nutrients. The glycemic index level is also low so there is no need to worry about raising the level of excessive blood sugar. Because of the various nutritional content, whole wheat bread is one of the choices of carbohydrate sources for the diet program.

Oatmeal

Almost the same as brown rice and whole wheat bread, oatmeal is also rich in dietary fiber, making it a long-lasting source of energy in addition to the various benefits of fiber mentioned above. Oatmeal also contains protein, has a low glycemic index, and is good for digestion and maintaining cholesterol levels.

Bean

Beans are arguably a source of complex carbohydrate content that is rich in fiber and a little protein as a bonus. With a cheap price, beans also contain antioxidants that can fight damage to body muscle cells due to free radicals. Even if you eat a lot, you don't need to worry because the beans are fat free and have a low glycemic index level.

Broccoli

Broccoli is full of phytochemicals which are effective for the prevention of various diseases. Broccoli is known to be rich in fiber, multivitamins, especially vitamin C, vitamin A, calcium, low in calories, and fat free. Broccoli also contains indoles food which is able to suppress bad estrogen thereby preventing fat accumulation and helping the body's muscle growth. It is recommended to cook broccoli half-cooked and avoid using the microwave so that the antioxidant content is not lost.

Green Vegetables

The nutritional content is unquestionable, various vitamins, minerals, phytochemicals, antioxidants, anti-toxins, and many more are available abundantly in green vegetables. You can choose from the many varieties available in Indonesia ranging from spinach, kale, cassava leaves, lettuce, radishes / beets, katuk leaves, kale, and many more. Eat it in fresh form as fresh vegetables, half cooked, or as a salad.

Good Source of Fat Food for Diet

Here are sources of healthy fats that you can use to help the success of your diet

Avocado

This soft fleshy, light green fruit is known to contain fat. But the fat it contains is a type of monounsaturated fat that is good for reducing bad cholesterol levels. As a diet food, avocados are rich in vitamins and minerals, ranging from vitamin C and vitamin E which are known as powerful antioxidants, vitamin B6, vitamin K, folic acid, niacin, and riboflavin. The mineral content is also extraordinary, starting from potassium, iron, copper, manganese, zinc, magnesium, and phosphorus.

Peanut butter

100 grams of peanut butter contains 25 grams of protein that is ready to supply your muscle needs. In addition, peanut butter is also rich in omega-3 fatty acids, phytosterols, multivitamins, and multimineral. Better yet, peanut butter is also a diet food source of carbohydrates with high dietary fiber plus safe for diabetics too.

Also Read: Tips and Ways to Keep the Body Healthy

Olive oil

The next diet food is olive oil. Olive oil is also rich in omega-3 and omega-9 fatty acids which are good for health. Besides olive oil also contains antioxidants that are quite strong. Consumption of good fatty acids will be a source of energy for your exercise and boost testosterone levels to help build muscle.

Banana

Type of banana sugar is fruit sugar (fructose) which has a lower glycemic index than glucose. Bananas are also known to be rich in mineral potassium which is able to prevent fatigue and hypertension, increase nutrient absorption, and ATP coregulation. Besides bananas are also rich in minerals manganese and magnesium which are beneficial for the nervous system and the formation of body cells. In addition, bananas are also a diet food that is rich in vitamins C, B6, beta-carotene, antacids, and dietary fiber.

Apple

Apple is also classified as a good diet food because it has a low glycemic index and is rich in dietary fiber so it is suitable for maintaining ideal body weight. Not to mention the content of vitamins, minerals, antioxidants, flavonoids, and tannins in apples are very useful for improving body health and preventing various diseases.

Peanut Skin

Maybe you don't realize that peanut skin is included in a good diet food for you to consume. Skin peanuts contain high enough protein, which is about 15 gr / 100 gr. Even more robust peanut skin is also rich in monounsaturated essential fatty acids (MUFA) which are good for preventing bad cholesterol (LDL) and maintaining heart health.

Those are some types of healthy foods for diets that you can choose in your healthy diet menu. Remember never to torture your body by applying the wrong diet method.

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