Eating healthy is a crucial component of fitness. While we most often end up prioritising exercising and going to the gym, the nutrition bit goes for a toss. Whether you are aiming for a shredded look or you are planning to bulk up, physical activity and diet go hand-in-hand in order to accomplish your goals faster.
With age, maintaining a healthy and fit body becomes extremely challenging. It is tougher still to maintain a lean body that has the perfect composition of fat mass and lean body mass. This is because as we reach our forties and fifties, we tend to lose out on precious muscle mass and gain fat mass instead. To prevent this, one needs to think about what foods to eat for a lean body because the type of food you eat determines fat accumulation in the body.
Read on this article to know more about what constitutes a lean body and how to get one with the help of a nutritious diet.
Having too much body fat not only increases the risk of cholesterol but also makes you highly vulnerable to heart diseases and diabetes. That is why having a lean body is ideal for a healthier life. So what is a lean body?
A lean body comprises organs, skin, bones, tendons, ligaments, muscle and water minus body fat. Basically, it includes the weight of everything that cannot be shed such as bones or organs. Often, terms such as lean body mass and muscle mass are used interchangeably. As you age, a lean body should be a more desirable fitness goal for the health-conscious and here are a few reasons why:
In addition to regular workouts, let us delve into what is the best food for a lean body.
I often advised my patients to start including karela juice in their weight loss. Karela (bitter gourd) is a rich source of many nutrients. It is also believe containing low calories and high fibre. These nutrients might help in reducing weight loss and maintaining a lean body.
Dr. Rajeev Singh, BAMS
The secret mantra to building lean muscle is to consume protein low in fat content. However, the trick is to strike the right balance with carbohydrate and fat-rich foods for your daily source of energy to carry physically exerting activities (aside from your strenuous workout sessions). Here are a few foods that fitness enthusiasts (vegetarians and vegans) swear by to build lean muscle:
Eggs are a wonderful source of riboflavin, folic acid and vitamin A, E, K, B12. Eggs boost your body’s ability to synthesise proteins, especially after an intense workout routine. Consuming hard-boiled eggs aid in muscle recovery due to their amino acid content. Contrary to mass perception, the egg yolk is not laden with fat; it only contains about 5 grams of fat which is referred to as a source of good or healthy fat.
Cottage Cheese, locally known as Paneer in India, is a beloved protein source that features widely in an array of breakfast, lunch and dinner dishes. About a cup of cottage cheese (preferably low-fat) has the potential to provide your body with 28 grams of protein intake. Cottage cheese is packed with nutrients such as leucine, an amino acid necessary for fitness enthusiasts and athletes to build muscle and riboflavin, a type of vitamin B-12. Riboflavin is water-soluble and helps to convert proteins, fats and carbohydrates into energy. Men require about 1.3 milligrams of this vital vitamin, while women require about 1.1 milligrams daily. Additionally, cottage cheese is a rich source of phosphorus and calcium which contributes to strong and healthy bones, very important for people looking to commit to a life of fitness. This makes cottage cheese one of the best foods to eat for a lean body.
Greek yogurt is another ideal food for a lean body. Not only rich in protein, but it also contains a beneficial balance of casein protein (which is slow digesting) and whey protein (which is fast-digesting). This combination fastens the development of lean mass. Greek yogurt with fruits, honey or oatmeal is a great breakfast option. If you are into snacking from time to time, you can also satisfy your hunger with a bowl of Greek yogurt, which is a much better option as a food for a lean body than traditional yogurt. This is due to the higher protein content.
While soya has all this time been considered as a substitute for milk-based or meat-based dishes for vegetarians and vegans, it doesn’t really have to be that way. Non-vegetarians too can add soya beans to their daily diet if they are looking to achieve a ripped look. Although a plant-based protein, soya contains all types of amino acids making it a ‘complete protein’ source and one of the best foods to eat for a lean body.
It is a great source of iron, phosphorus, vitamin k, omega-3 fats and monounsaturated fats. For the health-conscious, there are different ways you can consume soy-based products:
Nut lovers will be elated to know that peanuts can contribute greatly to your body-building dreams. A versatile and much more cost-effective option, as opposed to other nut variants in the market such as almonds, walnuts and cashews, peanuts, can double-up as a great snack and meal option. Roasted, unsalted nuts can be had an hour before your workout or after as a post-workout snack. You can even consume a peanut butter sandwich for your lunch or dinner. A peanut butter and banana protein smoothie work great as a delicious breakfast, lunch or dinner option. In terms of nutrition, half a cup of peanuts contains 17 grams of protein and about 16 grams of carbohydrates. Peanuts are high in the amino acid leucine (more than any other plant-based product) and packed with fibre, thereby, curbing unnecessary binging tendencies.
Based on my experiences, tofu is a good source of plant-based protein, iron, and other nutrients. Additionally, it is also low in calories and fat. Therefore, it might be useful in attaining and maintaining a lean body.
Dr. Siddharth Gupta, MD
Perfect snacking option, easily available and easy to carry. Munch on some roasted chana to manage your hunger pangs. Sattu drink (without added sugar) can be a refreshing beverage with good protein content. Squeeze some lemon, add your favourite seasonings and relish.
Include a variety of pulses (soak well before cooking) in your diet. They offer multiple nutrients and protein content for building a healthy body.
Many of us struggle to include protein sources daily into our diet due to lack of time, lack of energy to cook new meals after a long day at work and erratic work schedules which might not make it possible to have your daily meals in the way you would prefer to have it. In such situations, supplements in the form of protein powders can be a lifesaver. There are many dairy or plant-sourced protein powders available in the market such as casein and whey which are organic and healthy. For people who are non-vegetarians can also find something to their liking.
Quinoa is rather a disputed protein source because there are either haters or lovers. However, incorporating quinoa can be beneficial to your health in many ways as a cup of cooked quinoa not only contains 8 grams of protein and 40 grams of carbohydrates but also contains a good amount of phosphorus and magnesium.
Another food item nowadays consumed by health enthusiasts across the world as a food for the lean body is buckwheat. Buckwheat is a type of seed that can be ground into powder form and used in place of traditional flour. About a cup of buckwheat flour gives you 8 grams of protein along with carbohydrates and fibre. Additionally, buckwheat contains manganese, magnesium and phosphorus. These minerals and B vitamins help the body to stay healthy while enabling you to engage in physically exerting muscle-building and toning workouts.
While we focus on major food sources for breakfast, lunch and dinner, there are also minor ones that can also significantly play a part as an important food for a lean body. One such item is almond. About a cup of almonds can provide 16 grams of protein, magnesium, phosphorus and vitamin E. You can have almonds as a snack, you can add them to your morning oatmeal, muesli or granola or even incorporate almonds into your diet in the form of almond flour which is readily available in stores now.
When someone starts their weight loss journey, the battle with carbohydrates becomes a rather difficult one. While some extremists tend to completely cut carbs out of their life, other people who love their rice opt for a middle path and settle for brown rice which is nutritious, tasty and filling. About a cup of brown rice provides 8 grams of protein and sufficient carbohydrates required to carry out your daily activities. Recently, research has revealed that rice protein similar to whey protein can be extremely helpful for muscle building.
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When you are trying to work towards a lean look, your training will invariably involve two phases, one is the bulking stage and the other is the cutting stage. In the bulking stage, you need to develop the muscle and in the cutting stage, you need to shake off the fat while ensuring that the muscle mass stays intact. If one goes by the BMI statistics, the ideal lean body mass considered to be healthy is somewhat ranging between 70-90%.
To get into this range, you must progressively add more muscle to your body bit by bit. This can only happen when you work out regularly, add more items to your diet from the best foods to eat for a lean body list provided above and get restful sleep every day to string everything together. For more information about customised daily meal charts and workout plans, you may also consider speaking to a nutritionist or a professional fitness expert.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
The Cricket World Cup is a demanding tournament. This tournament is spread across a month and a half, with each team playing 9 matches in the group stage. The stress and the rigorous physical activity during these matches can take a toll on their bodies and consequently, their performance. That is why cricketers need to be on a strict fitness routine before and during the tournament. And diet is instrumental to a cricketer’s fitness regime.
Many people wonder what cricketers eat before these intense matches, the type of diet that doesn’t allow their energy levels to falter during the course of a high-octane match.
You also have to note that it’s not just the diet on the match days, but also during the days when they practise that matters. After all good preparation is the key to winning matches, a part of which is a good diet.
Cricketers spend more time training than actually playing the matches. They might even have to be in several practise sessions every day. These sessions can be gruelling and drain a cricketer’s energy. That is a cause of worry because exhausted players cannot win matches and are prone to picking up injuries. That is why a very specific diet is formulated for the practice sessions.
The factors that are taken into consideration while devising individual diet plans for every cricketer are:
Before a session, every cricketer consumes a nutrient-rich and high-energy meal that will sustain the player for quite a few hours. Processed foods are strictly avoided.
A pre-training diet consists of whole-grain snacks, fruits, boiled vegetables, protein bars, lean proteins, healthy biscuits and dairy products. But on days when training will be very intense, cricketers also eat muesli bars and yoghurt.
As for fluids, the temperature and weather conditions, as well as the duration of the training session determine how much liquid a player needs to drink. Fluid loss interferes with the accuracy of bowling and fielding. So before and during the practice session, players consume energy drinks, water and non-sweetened fruit juices to stay hydrated.
Post-training session diet is just as strict. A cricketer can’t deviate from his diet plan because recovery hinges on what he eats afterward. This diet is very particular to mend and repair muscles and replenish the fluids lost during the practice session. So a cricketer consumes plenty of proteins and electrolytes.
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Here are some food items that feature in a post-training meal:
Cricketers are usually discouraged from drinking alcohol because it messes up their metabolism and adversely affects their health.
In my opinion, good nutrition is quite essential in enhancing a sports performance. Sportsmen should follow specially designed diets that will meet their nutritional requirements and support their muscle growth and repair. Their diet should be rich in unrefined carbohydrates like wholegrain bread, proteins, vitamins, minerals, etc.
Dr. Siddharth Gupta, MD
The diet on a matchday is very similar to the diet they stick to during training. How well a cricketer performs depends largely on what he consumes right before the match because food is the fuel that will keep him going.
A pre-match meal will be something like this:
A cricketer’s life is bound by dietary strictures during the cricket world cup. This is to ensure that they remain in peak health throughout the tournament.
Any well-balanced diet won’t be complete without proper hydration. Water plays an essential role in enhancing athletic performance. All sportsmen including cricketers should not rely on thirst to drink water. In my opinion, drinking water every hour during practice sessions or actual matches might be quite beneficial in reducing the chances of dehydration.
Dr. Rajeev Singh, BAMS
The physical fitness required for cricketers during, after and even during their career cannot be underlined. Cricketers nowadays have an extensive training program along with a rigorous diet that they are required to follow. Cricketers have hired personal trainers and nutritionists who help them and guide them to get a physically fit, toned and healthy body to perform well on the field.
In order to keep fit, diet plays an extremely important role. A bad diet can hamper the growth and improvement of players on the field of playing in the World Cup. A good diet along with a well-regulated fitness regime can ensure the players are ready for the rigours of international cricket.
For decades now, cricketers have been giving a lot more importance to the food they consume in order to keep themselves fit. Cricketers require a good diet that includes a high amount of protein and fibre. According to the interviews of some of the international cricketers, a good diet is known to provide fuel to the body. Not picking a good diet will hamper the performance of the players on the field. If the carbohydrates and proteins are reduced, cricketers will feel lethargic and could end up with cramps. They are recommended to have a rich carbohydrate diet, followed by protein and a very little amount of fat.
Hence, most cricketers, especially young players up against a team for the first time in the World Cup, should focus on their diet and fitness. If they do not match, it will result in weight gain and their performances will dip.
Disclaimer: The above information has been prepared by a qualified medical professional and may not represent the practices followed universally. The suggestions listed in this article constitute relatively common advice given to patients and since every patient is different, you are advised to consult your physician, if in doubt, before acting upon this information. Lupin Limited has only facilitated the distribution of this information to you in the interest of patient education and welfare.
Though green vegetables are indeed one of the healthiest foods out there, don’t limit yourself to just green when there are so many delightfully colourful foods that will do a world of good to your health. The secret to a healthy life is adding a dash of colour to your diet and this nutritional week from September 1-7, discover how adding a variety of colours to your diet is one of the best things you can do.
This national nutrition week, ensure that you stock up on red foods. Red, the colour of passion, is also good for your heart. This hue in fruits and vegetables comes from antioxidants that safeguard the health of your heart by protecting it from atherosclerosis, hypertension and high cholesterol. They will also boost your brain function and delay the onset of Alzheimer’s or dementia.
Examples of red vegetables and fruits: tomatoes, radishes, red grapes, watermelon, pomegranates, cherries, strawberries, red apples, etc.
The chief reason why you should be eating platefuls of these veggies and fruits starting from this nutrition week is that they promote the health of the eye and prevent the degeneration of the optic cells as you grow older. To cap that, these yellow foods will also look after the health of your nervous system and even strengthen your bones, toughen up your immunity and make your skin and hair glow.
Examples of orange and yellow vegetables and fruits: pumpkin, sweet corn, sweet potato, yellow pepper, apricots, papaya, pears and pineapple.
These fruits and vegetables prevent heart ailments, cancer and stroke. If that were not enough, they can slow down ageing, boost memory, speed up digestion and save you from the distressing urinary tract infection.
Examples of blue/purple fruits and vegetables: blackberries, blueberries, purple grapes, plums, raisins, figs and eggplant.
Did you know that adding 1 cup of cooked red tomatoes to your diet can fulfil all of your daily vitamin C as well as 25% of your daily vitamin A requirement? Tomatoes also contain essential minerals such as potassium and iron.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
White fruits and veggies too are good for your heart. They are one of those foods that help to combat LDL or bad cholesterol, which is the chief enemy of your heart. They also lower your blood pressure and stabilize it. Moreover, they can also reduce the likelihood of you coming down with prostate, breast or colon cancers. So this national nutrition week 2019, ensure your shopping list must include some white vegetables.
Examples of white fruits and vegetables: bananas, white peaches, pears, potatoes, onions, mushrooms, cauliflower and turnips.
Many varieties of kale appear purple because of an abundance of dark green pigment. The phytochemical that imparts this colour is packed with nutrients. About one cup of cooked kale can provide all your daily requirements of vitamins A, C and K. It is also a good source of potassium and calcium.
Dr. Rajeev Singh, BAMS
Green natural foods are a repository of every type of nutrient and mineral. Eating them will guarantee a sturdy constitution. Other than its usual benefits of promoting all-around good health, not many people know that they help in blood clotting and also prevent liver cancer. They are also beneficial for pregnant women because they reduce the chances of the baby being born with birth defects.
Opt for a rainbow diet from this national nutrition week, you can’t go wrong with coloured fruits and vegetables. Only, make sure that the stuff you are purchasing doesn’t contain added colours that could ruin your health.
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Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
Move over cricket! India is now waiting with bated breath for the 12th August episode of ‘Man vs Wild’- a series where Bear Grylls teaches everyday people how to survive in the wild. But, this is not just any episode. This one features India’s Prime Minister Narendra Modi.
The show promises a never-before-seen avatar of the immensely popular PM as he joins Grylls in the wild terrains of Uttarakhand’s Jim Corbett National Park. And the whole nation is agog and wondering whether Modi will tackle the wilderness with as much élan as he does barbed questions from his opposition and the media.
But more importantly, thanks to the show that PharmEasy is cosponsoring, India’s focus will now be on wildlife. And it couldn’t come at a better time because the whole world is slowly waking up to the fact that human actions are destroying their fragile ecosystem. While there is a long way to go as far as wildlife conservation is concerned, let’s discuss how animals are way smarter than humans are when it comes to their health and lifestyle and how we could learn a lesson or two from the animal kingdom.
All animals (nocturnal or diurnal) have a fixed sleep-wake routine. Even the cats that you see are sleeping away the whole day (almost). The amount of sleep they get meets the requirements of their body. The amount of energy they expend, their metabolism rates, and their sleep patterns are all delicately balanced. And they don’t challenge or disturb this equilibrium by staying up well into when it’s time for them to sleep and rejuvenate their minds and bodies.
This fragile balance has been pre-set in humans as well and it is regulated by our body clock or circadian rhythm. Maintaining it is the key to a long and healthy life. But unfortunately, we humans, being self-destructive, are defying the body’s natural sleep routine. And this is making us vulnerable to a host of health problems.
Emotions, bonding, teamwork and patience are some other important lessons that wildlife teaches us especially when one is with family and learns to explore the world. Mental health is a very important aspect one gains from such scenarios as learning from the wildlife.
Dr. Ashish Bajaj – M.B.B.S, M.D.
Every animal has a specific diet – be it herbivores, carnivores, or omnivores. And you will never see them deviate from their eating habits. Their bodies are engineered to digest and make the most of a particular food group.
Moreover, animals do not feel the urge to binge eat. You don’t see them indulging their taste buds and rapidly piling on the kilos. They restrict themselves to just the amount of food they need to keep their bodies running.
Therefore, we have to cut down on convenience and junk food as they can do irreparable damage to our health.
Animals teach us How to Live in the Now, While animals may be able to anticipate their future needs, they don’t worry about the future as fervently as humans do. People waste so much time obsessed with following “what will happen next” that we completely forget to enjoy the now. Stress is after all the main reason for todays diseases like diabetes, hypertension, heart attacks, stroke.
Dr. M.G. Kartheeka, MBBS, MD
Animals have to put in a lot of physical work to stay alive. Foraging and hunting are hard work. They have to run or fly for miles to procure their meals. They have to flee to save their lives too. So, essentially animals live very active lives.
Which is more than we can say about many humans. People who sit behind their computers for 8-9 hours at a stretch are hardly getting any exercise. And this kind of sedentary lifestyle is linked to several diseases.
Unlike our early ancestors, we no longer have to hunt and gather our food. So the only way to pack in some activity is through exercise.
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Surprisingly enough, there are plenty of animals that adopt measures to ward off illnesses. Many birds like sparrows roll about in the dirt to cleanse their feathers of germs and maintain oil balance.
So what you can learn from them is that you too need to safeguard your health. And the surest way to do it is by opting for regular preventive healthcare check-ups. They can detect any illness that is about to set in. And the sooner you start treatment, the greater the chances of absolute recovery.
Animals are more in sync with their bodies and nature than we are. Therefore to stay healthy, fit and in tune with the environment around us, let us adopt the practices mentioned above.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
