Looking to build some muscles and fit abs. By now, we are sure you know that a fit and sculpted body cannot be achieved in a span of few days. It can take weeks and months to build perfect set of abs. There are two simple rules that need to be followed - lose fat and build muscle. Slogging in the gym is one aspect of building abs, you also need to take special care of your diet. And no starving is not the way towards it. Your plate should be a mix of all essential macronutrients. Proteins are said to be very critical for those washboard abs you are eyeing after. Proteins are called building blocks of life. They are essential for building muscle, and by keeping you satiated they also aid weight loss. It is extremely important to know the quality and quantity of protein needed on daily basis. The highest quality of protein is that which includes all the essential amino acids and is bio-available to the human body.
Here are 8 Protein Rich Foods You Should Include In Your Diet To Have Perfect Abs
1. Eggs: With their high quality proteins and fat soluble vitamins, eggs are the perfect delicious treats for anyone looking to lose weight or build muscles. You could have them scrambled with veggies, or have an omelette. 100 grams of egg whites has about 11 grams of proteins.
2. Beans: Alongwith abundant plant-based protein, beans also contain soluble and insoluble fibre that keep our digestive system healthy and active. It also helps keep constipation at bay. Make sure you team them with whole grains to get complete set of amino acids.
3. Fish: Fish is an incredible source of lean protein. Unlike the protein found in red meat like bacon, the lean protein found in fish is light in nature. You can try innumerable preparations, make sure it is low on salt and oil. Grilled or steamed fish is better than fried. Go for salmon and tuna.
4. Chicken: Chicken is yet another member of the lean meat category. Lean meat is a broad category used to define 'white' meat, poultry or fish that has lower calories and fat content as compared to its fatty red counterparts. In addition to this, poultry is also a good source of selenium, vitamins B3 and B6, and choline.
5. Tofu: Tofu is a good source of protein and contains all eight essential amino acids. 100 grams of tofu contains 8 grams of protein.
6. Lentils and Pulses: Another excellent source of protein comes via lentils. One cup of cooked lentils provides about 18g of protein and 15g of fibre, and it has virtually no saturated fat or sodium
7. Nuts : Nuts get a bad rep because they are considered relatively fatty, but they are a powerhouse of unsaturated fat (the good kind) and protein. Cashews, almonds, pistachios and peanuts harbour higher amounts of proteins than other nuts like hazelnuts.
8. Quinoa: Quinoa also packs a strong protein-punch; a quarter cup (uncooked) has up to 8g of protein. Quinoa often makes a great substitute for starchy rice and pasta, and you can use it in a salad and even toss some vegetables and cook it like a light, healthy pulao.
Include these in your diet and see the change for yourself.