8 Protein-Packed Foods That Are Bare Necessities To Build A Better Physique – MensXP

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Working out definitely plays a vital role in cutting off that extra flab but a good, nutrient-infused, protein-rich diet is just as important. Why proteins? Because they are the building blocks of your muscles. A complete protein source is the one that has all nine essential amino acids that the body cannot produce on its own – phenylalanine, threonine, histidine, leucine, isoleucine, lysine, valine, methionine and tryptophan. Without proteins, the human body cannot function normally. Proteins also take more time to digest than carbohydrates, and hence, make you feel fuller and binge a whole lot lesser. The following 8 protein-packed foods not only help in weight loss but also keep you active. Keeping in mind the requirements of your body, pick from our list below.

1) Milk

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Milk contains all the essential amino acids, which means it is a complete protein and can be used by the body for growth and repair. In reality, it includes two types of protein: casein and whey, both are known to be high-quality, muscle-building proteins. Casein accounts for 80 per cent of the total protein content, while whey makes up the remaining 20 per cent.

2) Cheese

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According to specialists, cheese is the chief dairy source of proteins. Made from pressed milk curds, there are over 300 different varieties available in the world. And guess what? Each cheese contains different amounts of proteins and nutrients. A cheese with low moisture content usually tends to contain more proteins than others. It also contains a host of nutrients like calcium, zinc, Vitamin A and B12. Research says Parmesan, low-fat mozzarella and cottage cheese have the highest protein content of all cheeses.

3) Chicken

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When it comes to high-quality protein, chicken is often recommended by nutritionists and counsellors. It is a complete source of protein and contains a relatively low amount of fat (compared to red meat). What’s better? If you’re good at kitchen experiments, you can actually make a scrumptious post-workout meal, a cosy dinner for the family or a date-night dish with chicken.

4)  Fish

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A kind of food with exceptional nutritional value, just like meat, fish is also a complete protein. Apart from that, it provides a variety of vitamins and minerals like Vitamin A and D, phosphorus, magnesium and iron, and is a great source of calcium too. It is soft, easily digestible and low in fat.

5) Beans

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Part of the legume family, beans are great sources of fibre and proteins that provide minerals like iron, folic acid, potassium, magnesium and Vitamin B-6. They lower the risks of cholesterol, cardio vascular diseases and blood sugar. Though there are various kinds of beans available in the market, soybean offers the highest amount of proteins as it is the only bean that contains all the essential AAs required by the body.

6) Peas

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Packed with plant-based proteins, fibre and micronutrients, peas possess anti-inflammatory properties that prevent Alzheimer’s, osteoporosis, arthritis and bronchitis. Small in size, they mix well with nearly anything and are important for the immune system.

7)  Eggs

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Another perfect example of a complete protein, eggs are the cheapest, easiest and most convenient source possessing all the amino acids needed by the body. Though most of the protein is found in the white, the yolk is rich in calcium and Vitamin B12, involved in processes like fat breakdown, muscle reduction and healthy digestion.

8) Almonds

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As an excellent source of proteins, fibre and heart-healthy fats, almonds should be a part of your regular diet. Unlike other complete proteins, almonds do not contain all essential amino acids and should be consumed with other high-protein foods in order to meet your protein needs.

FYI, a handful of 10-12 almonds a day is all you need.

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7 Foods That Are Absolutely Necessary For A Healthy Lifestyle – MensXP

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We have all been victim to the ‘Foods You Must Not Eat’ list, haven’t we? For several years, we’ve heard people tell us not to eat this and not to cook that – the list is endless. We decided to make life easier by compiling a list of 7 power-packed super foods that must be a part of your lifestyle.

1) Nuts

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A constant on the health list, nuts are a great source of heart-healthy unsaturated fats. Walnuts, almonds, pistachios, peanuts – they are all great healthy snacking options that satisfy hunger pangs and are easy to pop even when on the go.

Tip: Eat about 8-10 nuts in a day or sprinkle some on top of salads, eggs, yogurt and smoothies.

2) Vegetable Juice

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Most of us find it difficult to eat green vegetables on a daily basis. Hence, having a glass of freshly made vegetable juice is the best way to cleanse your system. It helps in infusing vitamins, minerals and enzymes and is an instant energy booster. Furthermore, it also helps in weight loss.

Tip: Experiment with different variations by blending any three vegetables of your choice at a time. It takes about 10 minutes to prepare and must be consumed immediately. For ex, Spinach, Pumpkin and Carrot.

3) Yogurt

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A bowl of yogurt a day keeps all health problems away. It is the best source of calcium and is also rich in potassium, zinc, vitamin B12 and protein. Light and refreshing, it acts like a cooling agent for the system.

Tip: Enjoy a bowl of plain yogurt or a glass of thirst-quenching masala chaas. Yogurt topped with berries, nuts, granola, flaxseeds, and honey makes for a delicious breakfast option as well.

4) Eggs

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Eggs are one of the nutrient-densest foods. Eggs help boost health and prevent diseases. From avoiding heart illnesses to being good sources of antioxidants that protect the eyes – eggs have innumerable health benefits. They are excellent sources of vitamins and are also rich in iodine and phosphorus – essential for healthy bones and teeth. Not just that, they’re also easy to prepare and extremely delicious!

Tip: One can safely eat about two eggs a day. Whether boiled, half fried or scrambled, they can be eaten in any way – varieties are endless.

5) Pulses

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If you are vegetarian, pulses are your best bet to consume proteins. They are the main building blocks of the body and are incredibly important in every diet. Ever wondered why athletes and bodybuilders consume extra proteins? It helps them bulk up! Muscle and organ builders, proteins contribute to weight loss by reducing appetite and thus reducing calorie intake.

Tip: The best sources of proteins are meats, fish, eggs, dairy products, legumes and nuts.

6) Flaxseeds

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Known to keep conditions ranging from acne to anemia at bay, a tablespoon of flaxseeds is best enjoyed when ground well. Most fitness enthusiasts are aware of the benefits of proteins and fibre – both are equally important in bodybuilding. Since flaxseeds provide both, it should be consumed daily. It also provides Omega-3 fatty acids, vitamins and micronutrients and reduces the risk of cancer.

Tip: Sprinkle them over eggs, bhel, pancakes and yogurt or simply make a masala mix and use them in your regular food.

7) Prunes

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Prunes or dried plums contain vitamins and minerals including iron and potassium that help relieve constipation and prevent obesity. They are regular components of a weight-loss diet and can be eaten at any time of the day.

Tip: Eat them as is or add sliced prunes to oats and salads.

You can also read it on http://www.mensxp.com/health/healthy-habits/30737-7-foods-that-are-absolutely-necessary-for-a-healthy-lifestyle.html