healthy diet


If you have tried everything and still you are not being able to improve your muscle growth then you are not alone. It can happen to anyone and you are not alone in this scenario. There are tons of things that you can do in order to improve your muscle growth. The most important thing that you can do in order to improve your muscle growth is by following a healthy diet. 

There are tons of popular diets that you can follow, but one of the most popular is the keto diet. If you have no idea about this diet and have never followed a healthy diet before then you can look up at keto diet for beginners then you will have the exact idea why this diet is best for you and why you should start following it. 

To grow your muscles there are some other things that you should keep in mind. In order to grow big, your muscles need rest and if you are working out hard and not giving enough rest to your muscles then you might have some problem with your growth. The following foods are rich in protein and other nutrients that will help in growing your muscle mass. 


In order to grow bigger muscles, you need a lot of protein. There are tons of foods that are rich in protein and we will talk about them as well. The best source of protein is lean meat. It is free from trans fats so you will know that you are only consuming a good meal filled with protein. Lean beef and chicken breast are two examples of lean meat. Both these sources of meat are known to be the most consumed meat around the world. 


Eggs are rich in protein and other nutrients that can help to improve your muscle growth. Apart from that, there are other benefits of consuming eggs as well. It can help with fat loss. Sometimes you have muscles underneath your skin but the layer of fat on top of that hides your muscles. This will help you in improving your muscle mass. Try to eat egg whites and avoid its yolk. If you want clean muscle growth then egg yolk should be avoided. 


Milk helps in making your bones and muscles strong. Although it doesn’t have much to do with the growth of your muscles milk is rich in protein and fats that can help in making your muscles strong. You will get that extra strength to lift weights. So in order words, milk is important for the growth of your muscles. Dairy foods are a good source of calcium as well. It helps in making your bones strong. 


Another food that can help in reducing your fat. Cottage cheese can be used with any food and it is rich in protein and other nutrients that are vital for your growth. Although cottage cheese is good for your muscles, it also helps in your weight loss. Consuming cottage cheese in your diet will help you to improve your muscle health as well. If you feel muscle stiffness, then it can help in improving your condition. 


Fishes like salmon and tuna are a good source of collagen and protein. Both these nutrients help in making your bones and muscles strong. So in order to have a good growth of your muscles you need these two nutrients in your diet. They are also rich in amino acids that help with the growth of your muscles. You can add these two to your diet and notice the change it brings out in your health. 


Bone broth is cooked on a low heat for several hours and due to this, all the nutrients of the bone are properly extracted from the bones to the broth. This makes bone broth really special. If you start drinking bone broth then you will notice tons of changes in your health. Some people prefer regular stock but they don’t know the difference between the two. If you are confused about these two then check out stock vs broth comparison. It will give you a good idea about both of them. 


You have enough muscle growth foods, now it’s time to have some foods that could help in controlling your appetite. Nuts are considered to be the best snacks when it comes to controlling your hunger. Having such food in your diet is important as it helps you from overeating and untimely cravings. Apart from that, you can improve your mental health by having nuts in your diet. There are so many benefits that you can get by consuming nuts in your diet. 


Lentils and grains are also good for growing your muscle mass. They are light in taste and pack a lot of energy. Although studies have shown that people who have bone health problems should avoid eating lentils as it can reduce the amount of calcium that your body consumes. If you don’t have any bone-related problem then there is no issue in consuming lentils. Lentils, beans, and grains are a good source of protein and can help a lot in growing your muscle mass. 


These are some of the healthy foods that should be a part of your diet and in fact, they should be in your daily diet. All these foods are rich in protein, calcium, zinc, iron, and folic acid. These nutrients help in improving your muscle health and growth. Diet plays a major role in improving your muscle growth and you should try to focus more on your diet. Your muscle growth depends on a 40% workout and 60% exercise. Both these things are important for your health and should be a part of your daily routine. Apart from that you also need a good level of motivation if you are willing to stick with the foods that I have mentioned above.

Contrary to the popular belief that you need to be a meat consumer to have a muscular body, bodybuilding has nothing to do with your vegetarianism. With this blog, Muscle Fibre India is going to shatter such popular beliefs and recommend a vegetarian bodybuilding diet plan to help you in your muscle-building without having you to switch to a non-vegan diet.

Proteins for Muscle Building

Only 1.5g of protein per kg of your body weight is what you need daily for getting those vein-popping muscles. This requirement can be easily fulfilled by following an apt vegetarian diet. Another misconception is that plant protein sources do not provide you with the essential amino acids. Again, this is wrong! Include the following in your diet to get sufficient amounts of proteins:

Milk and Yogurt

Other than being a source of high-quality protein, milk protein is also rich in 18 amino acids. A cup of milk is enough for your needs. Yogurt has high protein content; 250g of its daily intake provides you with 13g proteins, probiotics, vitamins, and minerals.

 If you’re lactose intolerant, you can have:

  •  Soy- It is high in proteins, vitamins, minerals, and insoluble fiber.
  • Lentils- Generally called protein powerhouse, lentils offer proteins, minerals, and fiber. 
  • When consumed with grains, give you complete proteins.

Eat Frequently

Ferocious training requires a lot of calorie intake. A little more calories than what your body needs serves vital nutrients to your body for muscle synthesis and reduced fat storage. To attain this, eat 6-7 times a day.

Crucial Carbohydrates

Quality carbohydrates help energize your muscles. Half of your daily calorie needs should come from carbohydrates. Carbohydrates like cereals, fruits, vegetables are packed with vitamins and minerals. Glycogen provided by carbs fires up your muscles during workouts and makes them look fuller and firmer. You can consume carbohydrates in the morning before workout or post-workout to rejuvenate your body.

Eat enough fats

Fats provide you with double the number of calories as proteins and carbohydrates per gram which are essential for building muscles. Other than swelling your thews, fats help reduce lower diet-induced depression and heal exercise-related inflammation. Bodybuilders are recommended to take 1g per kg of their body weight.

Whey Protein

No bodybuilding diet plan is complete without whey which is rich in proteins and contains the least quantity of calories. A source of all the vital amino acids, whey protein is a chief dietary supplement to boost your bodybuilding regime. It improves your immunity and liver function, reduces stress and blood pressure. Consume your whey protein daily in the form of Muscle Fibre India Whey Protein, a premium quality dietary supplement and the consumption of which can help you gain maximum results from your workout.

Drink a lot of water

A vegetarian bodybuilding diet plan includes fruits, veggies, and legumes, all of which may result in a high amount of fiber intake. Increased fiber intake can lead to several problems like flatulence, constipation, bloating, and abdominal pain. Drinking a lot of water is one way to counteract such health issues.

As January is arriving, we are not simply ascribing to this New Year and the new you mentality as this is the best time for taking the stock of the areas that are there in our lives that can be used for a proper tune-up.

It is a lot more important for us to take a look at the healthiest lifestyles as a whole with the help of the stress management, relationships as well as sleep as they are the absolute fundamental for feeling at ones best tough diet is a lot more important to all of us to take a look at the lifestyle in its entirety.

Keep scrolling for the 7 healthiest ideas we have shared today and put them into practice as these will help you stay healthy this 2020.

Going to the bed earlier

It has been seen in the last few years through the researches that sleep is the most important part of human life and one should get enough sleep under the comfort of air conditioning Sydney.

The sleep that is recommended is to be 7-8 hours each day as this will help to invigorate your mood, resulting in higher productivity, lower weight as well as the strong immune system. It has also been noted that those who sleep before midnight will be getting some deep and much more restorative sleep.

Try out “technology detox” every day

You need to be detached from the technology at least once in a while. The best way of doing it is to put up a schedule during which time you will be completely detached from your phone.

This, in turn, becomes restorative as this frees up the chunk of time in the days that can be used in the cultivation of the other areas of your life. It can involve anything such as playing with kids, cooking or even working on photography.

Always carry a water bottle when you leave

Always keep a bottle filled with filtered water in your car or on your desk at all times as consumption of water might be out of sight or out of mind thing for you.

After the consumption of water, it helps you stay hydrated and much more focused as well as aware. All you need to make sure is to carry a bottle of water and keep it with you wherever you go.

Trying out a meditation app

When it comes to meditation, there are several people who are not that consistent with it. You can try them out every morning and you will also skip on a few weeks deciding on getting back on the bandwagon. When you try meditating in the morning you will be a lot calmer as well as equipped in the most definite way where you will be able to focus on the other important things.

There would be the meditation app that you can have them downloaded to your phone and this can be the key to start off with regular exercises as this is good for anyone who is at the beginner’s level. This is usually the key to some major practices having the app on your phone and there are several reasons why you need to meditate.

Get your digestion into the track

Here you need to bring in the combination of consuming the veggies every single meal and taking the magnesium supplement as well as the probiotic as this is something that ensures that people get some live probiotics into their diets and this way you will also be getting the probiotics through the fermented foods such as that of the yogurt, sauerkraut as well as kimchi. This way you are ensured to have the healthiest diet.

Keep a gratitude journal

You need to take out few minutes for writing down things that you are thankful for as this will be reducing your stress levels encouraging better sleep under ducted air conditioning Sydney and this also enhances the feelings of happiness.

All it takes is just five of your precious minutes to note them all down. Be it big or be it small, all you need is to write down the things you are thankful for. It will naturally be encouraging the reflection as you need not have to worry about your handwriting or complete sentences.

Be laid-back (but consistent!) with exercise

This year you need to move your body and find a way in which you can exercise and do this in a way that makes you happy and healthiest so that you are not feeling it be the chore. You need to stop killing yourself at the gym and take some fun-filled dance classes or go out hiking, walk or biking out as you are inviting a friend to chill out this yoga session. All you need is to move your body and have loads of fun in doing it.

Today, every man and his dog speaks about proper nutrition or abbreviated PN. However, many people mistakenly confuse this dietary system. This is not true. A person can adhere to proper nutrition lifelong, the same cannot be said for any diet.

The most effective way to lose weight is to start eating healthily. You will not lose weight quickly, but the result will last a lifetime, as you completely change your eating habits, which will improve metabolism. Proper nutrition reduces the risks of cardiovascular disease, diabetes, and gastritis, other stomach problems, cerebrovascular accidents, and even cancer. If you stop eating sweets, it will protect your teeth. Unhealthy diets and inadequate motor activity are major risks for health worldwide.

The precise menu of proper nutrition depends on many factors. Those are gender, age, weight, degree of motor activity. However, the basic principles formulated by the World Health Organization (WHO) are identical for all.

1. 400 grams of garden produce every day.

400 grams of garden produce every day

Eat 5 meals or 400 grams of garden produce daily. Also, keep in mind that potatoes do not apply to this category of products.

2. Fats need to be no more than 30% of daily food intake.

Fats need to be no more than 30% of daily food intake

A risk that diabetes and heart disease development is reduced by eating less than 10 percent of the daily diet, and hydrogenated fats to less than 1 percent. The most popular foods high in synthetic hydrogenated fats are microwaved popcorn, French-fried potatoes, salt biscuits, French fries, sweet bakery foods (cakes, croissants, cookies, and muffins), mayonnaise and other sauces, margarine, fast food, pizza, sausage. In small numbers, natural hydrogenated fats are also present in milk foods and fatty meats. Their intake should be limited, but not completely excluded from the diet.

Synthetic hydrogenated fats are obtained during the hydrogenation process – when refined fats are mixed with hydrogen at a temperature of 190-220º C. WHO recommendations do not mean that you should completely abandon baking or pizza. You just need to cook them at home.

3. Do Not Fry Food.

Do Not Fry Food

Proper nutrition excludes frying in oil, as a way of cooking products. Why? The beneficial omega-3 and omega-6 fatty acids found in vegetable oils turn into very toxic and poisonous substances when frying. Instead, use the steaming method, boiling or baking.

4. Reduce Salt Intake.

Reduce Salt Intake

It is necessary to minimize the use of salt to 5 grams for a day. This amount includes sodium chloride, which is found in meat, fish, bread, and vegetables, cottage cheese and cereals. Every day, a person receives at least 5 grams of salt from food, so you do not need to add salt to any dishes. All the while, to smooth out the negative effects of salt intake, you should consume products rich in sodium among which are eggs, seaweed, fish, marine products.

5. Sugar needs are no greater than 10% of the daily diet.

Sugar needs are no greater than 10% of the daily diet

A more positive health effect will be if you reduce your sugar intake to 5 percent. This percentage does not include fructose, naturally present in fresh garden produce.

If you consume more sugar, do it during morning hours, for the body to have some time to use up the energy received. This way you can avoid obesity but not reduce the risk that they will develop disorders.

6. Legumes, nuts, and whole grains every day.

Legumes, nuts, and whole grains every day

A daily healthy diet needs to certainly include legumes, whole grains, and nuts (unprocessed corn, panic grass, oats, buckwheat, wheat, and other cereals, unpolished rice, oatmeal, barley, rye). When baking, use whole grain flour.

7. Carbohydrates for breakfast, proteins for dinner.

Carbohydrates for breakfast, proteins for dinner

Fats and carbohydrates should be consumed in the morning. After 14.00 your diet should consist mainly of protein foods.

8. Dinner no later than two hours before bedtime.

Dinner no later than two hours before bedtime

Are you having fish or poultry for dinner? Then the last meal should be 2-3 hours before bedtime if dairy foods for an hour and/or an hour and a half. You can have some vegetables, a fruit salad or a cultured yogurt two hours before you go to bed. While also, vegetables should not contain much sugar and plant fats, such as dates, bananas, grapes, avocados.

9. Eat fruits half an hour or an hour before meals of the day.

Eat fruits half an hour or an hour before meals of the day

As long as it takes less time for fruit digestion than for all the other products, eat them before the meal of the day, so as not to start the fermentation process. The break between fruits and meals of the day depends upon the time needed for the body to absorb berries. It takes twenty minutes to digest a watermelon; thirty minutes to digest rockmelon, grapes, citrus fruits and other, and forty minutes for bananas, pears, cherries, peaches, apricots.

10. On an empty stomach drink a glass of water with lemon.

On an empty stomach drink a glass of water with lemon

When you wake up, first drink a glass of water at room temperature with the addition of a few drops of lemon juice. Thus, you will prepare your intestines and stomach for intensive work throughout the day, in simple words, start the metabolic process.

About the author

Melisa Marzett is an experienced freelance writer and a traveler who is currently working on content to avoid plagiarism and enjoying visiting different places, discovering things, making new acquaintances, sharing experience and obtaining new skills. She is always up for any challenges and ready to help in a moment of need. In fact, she likes it when she is being asked for help because she likes the feeling of being needed.

For healthy eating, we prefer a healthy diet and a healthy diet delivers the food that your body needs each day and remains under the daily calorie goal of weight loss. A healthy eating program will also reduce your risk of cardiovascular and other disorders.

A Healthy Eating Plan

  • Heavy emphasis on vegetables, seeds, whole or non-grease and low-fat milk products.
  • Saturated and trans, salt and extra sugar requirements.
  • Tracking the size of portions.

Role of Calories on our Body

Healthy Eating Benefits

Many individuals have to reduce their calorie levels (energy-IN) and increasing their exercise (energy-OUT) in order to lose weight. Therefore, daily consumption is to be reduced by 500 to 750 calories with a weight loss of 1 to 1/2 pounds per week.

In General

  1. Diet schedules for 1,200 to 1,500 calories per day will help the majority of women comfortably lose weight.
  2. Diet schedules with 1,500-1,800 calories each day are ideal for men and women with a greater weight or who regularly exercise.

Ultra-low-calorie diets of less than 800 calories per day are not allowed to be used unless a physician watches you.

The Food Month this year is targeted at increasing public awareness of healthy eating to increase appetite and help reduce food and non-communicable disorders, such as obesity, cardiovascular and diabetes.

Although the nutrition month is held annually in July, activities to sustain the main messages are carried out throughout the year. This is based on the assumption that food is not just a monthly endeavor. A dedication to good nutrition is an essential prerequisite for maintaining a healthy and productive society.

So Why Do We Need to Make a Healthy Diet a Habit?

healthy Eating Healthy Diet
  • The cornerstone for good health is a healthy diet, which is part of a healthy lifestyle. Whether shielding and rendering them vulnerable to food or NCDs is a diet of our own. Lifestyle-related disorders, often known as NCDs, affects adolescents, adults and the elderly because the foods and activities are not safe. We can maintain a healthy weight and reduce risks of developing NCDs by following rich and nutritious diets that fulfill our nutritional requirements and eliminate high fat, sugar and sodium products.
  • In the first 1000 days of life from conception to the second birthday, achieving optimum growth and development capacity is essential. Better maternal health, breasts, supplementary feeding, improve the long-term health and the protection of NCDs and malnutrition for babies and young children in these golden opportunities. In order to meet the nutritional needs of children for development and growth, continuous breastfeeding within the first 6 months is sufficient. Therefore complimentary nutrition with breastfeeding will be compatible with the increasing need for the child’s nutrients after 6 months. Such activities were recognized internationally as an investment in the future of a baby.
  • The Philippines don’t eat healthy meals. In 2013 just 35% of Philippines ‘ households met their needed energy and Nutrient requirement according to the 2013 National Nutrition Survey (NNS) from the DOST Food & Nutrition Research Institute. Failure to meet energy needs disrupts a person’s metabolic process, bodily processes, and health. Regular energy and food needs can fulfill healthy all that we need for a healthy diet, thus maintaining optimal health.
  • The growing number of the Philippines is being impacted by overweight and obesity. 3 out of 10 Filipino adults obese in NNS 2013. While Filipino kids’ overweight is 5 percent between the ages of 0 and 5 and 9.1 percent between the ages of 5 and 10. In other words, overweight and diabetes are major risk factors for the production of NCDs. These are considered a public health emergency. The use of a healthy diet and physical activity for life will avoid overweight or obesity.
  • Increased availability and limited exposure to fresh fruits and vegetables are all the more significant in terms of a healthy diet. In addition, this does not simply mean making healthy food choices. This will include the supply of healthier foods to those in the food industry through the reformulation of fat, salt, and sugar-low goods.

Also Read: 8 Bad Exercise Habits To Break Right Now

The Bottom Line

In conclusion, it’s not easy to break the traditions and change your health. Nonetheless, some approaches can help you keep losing weight in your diet plans. Moreover, these include conscientious cooking, unhealthy snacks, healthy snacks or standards control. Nor do you understand what works long-term for yourself, one of the secrets of good diets?

Some of the above techniques can give you a major advantage when you try to lose weight. Don’t have to wait until July to start a daily bodybuilding meal plan. Start now, the healthy habit and live it.