Nutrients for an elastic body

In order to build a healthy and elastic body, it is essential to exercise while eating healthy food without overeating any food.

There are foods that can help increase muscle elasticity and prevent sagging in a healthy way. Of course, it is only possible to exercise in parallel. In this article, I'm going to look at how to prepare a daily diet for a slim, elastic body that can be eaten by vegetarians and even vegans.

If you are interested in nutrients for an elastic body, keep reading!

Protein

The most important thing when talking about muscle health is the importance of protein, but you need to know how to choose which one is the best. Protein helps you lose weight and build a waistline.

Red meat: Red meat is the protein that increases muscle mass the most, but it can cause cardiovascular disease, so you need to eat the right amount. Once a week is enough.

White Lean: If you want an elastic, firm body without increasing muscle mass, you can eat white Lean.

Fish: Oily fish and white fish are very high in protein, but white fish are much less fat.

Eggs: Egg whites are high in protein and yolks are high in fat. One way is to make an omelette with 2 egg whites and 1 yolk.

Milk and dairy products: We recommend low-fat dairy products such as cottage cheese. You can also add honey or olive oil.

Legumes: This is a treasure trove of good quality plant protein, cheap and healthy. If you don't eat soybeans due to the gas, it is recommended to cook with cumin and kelp or grind the beans altogether. In addition, when you eat beans with grains like brown rice, you can get complete protein.

Nuts: Nuts are best eaten raw, not salted or fried, or fried. Vegetable juices and sandwich spreads also contain nuts, but make sure they don't contain a lot of sugar, salt, or hydrogenated fats.

Mushroom: This plant protein is very healthy and can be added to salads, stir-fries, rice, pasta, etc.

Seaweed: I recommend Spirulina or Klamath, which you can eat every day.

Fat

Fat is essential to our body, but in order to avoid the accumulation of fat and loss of body elasticity, we need to reduce saturated fat intake and consume healthy fats such as:

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High-quality vegetable oils: olive, coconut, sesame, flax, evening primrose, wheat germ, etc.

Nuts: Macadamia, hazelnut, peanut, almond

Oily fish

Egg

Avocado: fruit with good fat

Seed Type: Sesame, Sunflower, Pumpkin, Flax

Carbohydrate

Carbohydrates, which are good for building a resilient body, are found in foods such as:

Fresh seasonal fruits

Cooked vegetables or raw vegetables: salad, juice, smoothie

Whole grain cereal: rice, quinoa, wheat

Whole wheat flour (small amount)

Starch: Potato, Banana

Recommended supplements

The following supplements make your muscles strong and elastic, but from a natural health point of view, we recommend that you judge for yourself whether or not to eat.

• Magnesium
• Collagen
• Silicon
• Beer yeast
• Spirulina, Klamath (seaweed)
• Wheat germ

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Diet example

Using the foods recommended above, the following daily diet can be composed.

Breakfast: Whole Wheat Toast, Cottage Cheese, Honey, Seed Type

Morning snack: a handful of nuts and fruit

Lunch: Stir-fried chicken and vegetables

Afternoon snack: yogurt with nuts

Dinner: Vegetable Soup, Omelette

The diet for lactobo vegetarians is as follows:

Breakfast: Yogurt Smoothie, Banana, Walnut

Morning snack: corn pancakes, fresh cheese

Lunch: Mushroom Cream Whole Wheat Pasta with Parmesan Cheese

Afternoon snack: whole wheat toast with unsalted peanut butter

Dinner: Quinoa, Vegetables, Omelette

Finally, a diet for vegans (excluding animal protein):

Breakfast: Tomato Avocado Whole Wheat Sandwich, Spirulina Algae Supplement

Morning snack: a handful of nuts and vegetable juice

Lunch: Salad with lentils, brown rice and various mushrooms

Afternoon snack: a handful of nuts

Dinner: Pea Cream Soup, Algae, Sprout, Corn Pancakes