Healthy Body

Assalamualaikum..

hi guys...
i can see many people are trying to diet and live in a healthy way..
including me..
right now i'm trying to make myself healthy to get an ideal body..
of course on diet..
i could see my friend are taking nutritious food, jog and everything that is related to it..
And for me i wanted to gain a little bit of weight

and maintaining it..
after checking the result, i need to lose fat and build some muscle..
right now i'm taking a food replacement which is much more better food than the food we take everyday..
you guys want to know what is the food replacement that i'm taking, than come and ask personally..
These are some tips for those who are on diet healthily

Rule #1: Avoid “white” carbohydrates

Avoid any carbohydrate that is — or can be — white. The following foods are thus prohibited, except for within 1.5 hours of finishing a resistance-training workout of at least 20 minutes in length: bread, rice, cereal, potatoes, pasta, and fried food with breading. If you avoid eating anything white, you’ll be safe.

Rule #2: Eat the same few meals over and over again

The most successful dieters, regardless of whether their goal is muscle gain or fat loss, eat the same few meals over and over again. Mix and match, constructing each meal with one from each of the three following groups:

Proteins:
Egg whites with one whole egg for flavor
Chicken breast or thigh
Grass-fed organic beef
Pork

Legumes:
Lentils
Black beans
Pinto beans

Vegetables:
Spinach
Asparagus
Peas
Mixed vegetables

Eat as much as you like of the above food items. Just remember: keep it simple. Pick three or four meals and repeat them. Almost all restaurants can give you a salad or vegetables in place of french fries or potatoes. Surprisingly, I have found Mexican food, swapping out rice for vegetables, to be one of the cuisines most conducive to the “slow carb” diet.

Most people who go on “low” carbohydrate diets complain of low energy and quit, not because such diets can’t work, but because they consume insufficient calories. A 1/2 cup of rice is 300 calories, whereas a 1/2 cup of spinach is 15 calories! Vegetables are not calorically dense, so it is critical that you add legumes for caloric load.

Rule #3: Don’t drink calories

Drink massive quantities of water and as much unsweetened iced tea, tea, diet sodas, coffee (without white cream), or other no-calorie/low-calorie beverages as you like. Do not drink milk, normal soft drinks, or fruit juice. I’m a wine fanatic and have at least one glass of wine each evening, which I believe actually aids sports recovery and fat-loss. Recent research into resveratrol supports this.

Rule #4: Take one day off per week

Paradoxically, dramatically spiking caloric intake in this way once per week increases fat loss by ensuring that your metabolic rate (thyroid function, etc.) doesn't downregulate from extended caloric restriction. That’s right: eating pure crap can help you lose fat.

5 ways to tell if you're gaining muscle & burning fat...

1. Look in a mirror - If you're looking better then you're gaining muscle and/or Burning fat.
2. If you're getting stronger as you workout then that means you're gaining muscle.
3. If you gained weight but you look about the same or even better then you gained muscle & burned fat.
4. If your waist is getting smaller then you're burning fat but if you also gained weight then you gained muscle and burned fat and...
5. Do the math. If you're body fat percentage is lower then you're burning fat and... If your Body Fat percentage is lower but you gained weight then you gained muscle and burned fat and..

P/s:Before dieting please check your ideal weight, and don't punish yourself, think positively..and have fun living healthily!