Eat 5000 calories a day
Eating healthy foods can be challenging. Sometimes, you just need some help getting started. That’s why I’ve put together a list of my favorite superfoods that’ll help you eat 5k calories daily!
There are lots of things that people don’t realize they should be eating. Some of them are even good for you.
But what if you’re trying to lose weight? Or gain muscle mass? Or simply maintain your current body weight? Well, there are certain foods that you should definitely avoid.
You might think sugar is bad for you, but it helps you lose weight. Why? Because it makes you feel full faster than other carbohydrates.
When you consume sugar, your body releases insulin, which triggers fat storage. When you consume carbs, your body stores the excess energy as glycogen in your liver and muscles.
However, when you consume sugar, your brain doesn’t release any insulin, so it doesn’t trigger the same response. As a result, you’re less hungry and tend to eat fewer calories overall.
While we often associate sugar with desserts, it’s also in plenty of savory dishes. Add a little sugar to your morning oatmeal or sprinkle it on your salad instead of dressing.
You may know fiber from its role in keeping your digestive system running smoothly.
According to research by Harvard University, consuming 25 grams of dietary fiber each day could reduce the risk of cardiovascular disease by up to 30 per cent. And according to another study published in the Journal of Nutrition, fiber helps lower cholesterol levels.
While most Americans consume less than half the recommended daily allowance of fiber, studies show that increasing intake to between 20 and 35 grams per day can lead to weight loss, reduced blood pressure, and decreased risk of diabetes.
You may think starch is terrible for you, but it plays a vital role in our bodies. It helps us absorb nutrients from food and provides energy to keep us going throughout the day.
Consuming enough starch is essential because we’re constantly breaking down carbohydrates into glucose. Glucose gives us energy, so if we don’t replenish it regularly, we could feel tired and lethargic.
Here are some of my favorites:
- Whole grains like brown rice, quinoa, oats, barley, and wheat berries
- Beans (black beans, kidney beans, pinto beans)
- Legumes (lentils, chickpeas, black-eyed peas)
- Nuts and seeds (almonds, walnuts, pecans, pistachios, sunflower seeds)
- Sweet potatoes
- Peanut butter
- Brown rice
We know that saturated fat raises cholesterol levels, but did you know that saturated fat also increases insulin sensitivity? Insulin sensitivity means that your body uses less insulin to process sugar.
Insulin sensitivity is important because it helps keep blood glucose levels steady. If you’re constantly processing sugar, your pancreas has to work overtime to produce enough insulin.
That means your body doesn’t store excess energy as fat. When you eat something rich in saturated fat, your body processes it faster than when you eat something low in saturated fat.
Unsaturated fats are actually essential for our health. They’re found in nuts, seeds, avocados, olives, fish oil, olive oil, coconut oil, and red meat. These foods contain omega-3 fatty acids, which are vital for brain function, heart health, and immune system support.
They also provide energy and keep us feeling full longer. So if you’re looking to lose weight, consume more unsaturated fat. If you’re trying to gain muscle mass, eat less saturated fat. And if you’re interested in maintaining a healthy body weight, aim to maintain a ratio of 1:1 between unsaturated and saturated fats.
You may think consuming large amounts of saturated fat would increase cholesterol levels, but studies show otherwise. In fact, research shows that diets rich in unsaturated fats reduce LDL (“bad”) cholesterol by up to 20 per cent.
Trans fats are bad for you. They’re found in fried food, processed meats, margarine, and baked goods. But did you know that trans fats are actually worse than regular fat?
They raise LDL cholesterol levels and lower HDL cholesterol levels. And when you combine trans fats with saturated fats, you end up with a fatty acid called linoleic acid. Linoleic acid is linked to cancer, heart disease, diabetes, obesity, Alzheimer’s, depression, and arthritis. So, to lose weight, cut down on trans fats.
You may think protein is only found in meat, fish, eggs, dairy, and soy products. But did you know that dozens of different types of proteins exist? And each style has its own unique health benefits.
Here are 5 of the most powerful ones.
- Whey protein powder
Whey protein contains amino acids that promote muscle growth and repair. They’re also packed with vitamins and minerals, making them perfect for building lean muscle mass.
- Egg whites
Egg whites contain almost twice as much protein as whole eggs. Plus, they’re loaded with nutrients like vitamin D, B12, lutein, and omega-3 fatty acids.
- Chicken breast
Chicken breasts are the best source of protein because they contain less fat than other meats. They’re also low in cholesterol, so they’re ideal for heart disease or diabetes.
Salmon is rich in Omega-3 fatty acids, essential for brain development and vision. It’s also a great source of protein.
Beans are a great source of fiber and iron. They’re also filled with antioxidants and plant sterols that lower harmful cholesterol levels.
Foods That Are High In Calorific Value:
It doesn’t matter how much time you spend working out if you need to consume more calories to fuel your body correctly. If you’re trying to lose weight, you must consume around 2,500 calories daily.
However, to gain muscle mass, you need to eat around 3,000 calories daily.
Most people only consume between 1,200 and 1,800 calories per day.
So, what do you need to eat to reach this caloric intake? Well, here are some of the best foods with calorific value.
Fat burning foods
Eating healthy doesn’t mean you have to give up delicious food. If anything, it means you’ll have to learn how to balance your diet to enjoy both.
I’m here to show you what foods you should eat daily. These foods will help you burn fat, build muscle, and keep your metabolism running smoothly.
Here are my favorites:
The excellent news about avocados is that they’re incredibly filling, thanks to their thick texture and creamy consistency. Avocados also contain lots of potassium, which helps to regulate blood pressure and water retention. Potassium also promotes proper nerve function and muscle contraction.
Bananas are one of the ultimate energy snacks. They provide plenty of carbohydrates to kickstart your metabolism after exercise. They’re also an excellent source of fibre, which keeps you feeling fuller longer.
Oatmeal is another fantastic breakfast option. Not only does it taste amazing, but it provides you with all the essential nutrients you need to start your day off right.
Nuts are incredibly versatile. You can add them to any meal and get tons of health benefits. My personal favorite nuts are almonds, cashews, and walnuts. Almonds are rich in monounsaturated fats, which reduce inflammation throughout your body. Cashews are great for improving cardiovascular health, while walnuts are a great way to control hunger and cravings.
To lose weight, you must consume less than 5,000 calories each day. This means reducing portions across the board. From bread and pasta to desserts and sodas, you simply can’t eat anything that exceeds this number. When you reduce your calorie intake, you’ll start losing weight. However, remember that you still need to exercise regularly. Exercise burns more calories than sitting around doing nothing. So combine a reduced calorie intake with regular physical activity to achieve optimal health and weight loss.
Thanks For Reading
Read More> How many carbs in a fried chicken breast? Click Here