Top 10 Best High-Calorie Healthy Foods

1.Cheese

402 Calories/100g; 455 Calories/Cup; 68 Calories/Tablespoon

Cheese is a calorie-rich milk product that is a staple for years all over the world in different forms. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan, and cottage cheese are all loaded with protein and calcium that will help you gain muscle mass and strengthen the bones

2. Salmon

Salmon is a good source of lean proteins, omega 3 fatty acids and other vital nutrients. However, it is very high in terms of calories as well. One fillet may contain as many as 400 calories. Therefore, you need to keep your portions in check. Or, you can avoid other foods while relishing the many benefits of this healthy fillet.

3.Peanut Butter

We have a love-hate relationship with peanut butter. We love the taste and its proven ability to help build muscle, burn fat, and even fight heart disease, but we hate that those benefits only apply when you enjoy the creamy spread in moderation. In other words, spooning it straight out of the jar (multiple times a day) is not a good idea. Why not? Consider this: two large spoonfuls can pack almost as many calories and fat as a Snickers bar! At around 100 calories per tablespoon (about the same as regular butter), your best bet is to enjoy peanut butter sparingly in recipes like these (and then put away the jar!).

4.Coconut milk

Coconut milk has the ability to boost your metabolism and induce weight loss. However, this only happens when you consume it in limited quantities. This drink is very high in terms of calories. One cup of coconut milk contains 552 calories. Therefore, you must be mindful of the variety you choose for yourself and consume it in limited quantities.

5.Banana

200 Calories/100g; 89 Calories/Cup; 25 Calories/1 oz

Bananas are loaded with dietary fiber, potassium, protein, vitamins A, C, and folate, and healthy fats (7). Consuming 1-2 bananas per day will keep your energy levels up, improve your stamina, and make your bones strong. You can have a banana, a cup of milk, and a few nuts for a power-packed breakfast or just make a smoothie with the same ingredients and consume it before working out.

6.Quinoa

While we love quinoa as a tasty and versatile protein source, many dieters mistakenly believe it’s a muchlower-calorie alternative to rice. In reality, one cup of cooked quinoa has 222 calories, putting it on par with brown rice (which has around 218 calories per cup). Enjoy it in your favorite healthy dish, just be sure to portion it out like you would rice or pasta (1/2 cup or about the size of your fist).

7.Raisins

Raisins are healthy, undoubtedly. And another thing that there’s no doubt about is the calorie content of raisins. One and half ounces of raisins contain 129 calories, yet, they’re that high in terms of calorie content.

One and half ounces of raisins contain 129 calories

8.Avocado

160 Calories/100g; 234 Calories/Cup; 156 Calories/ ½ avocado

This buttery and soothing green fruit is everyone’s favorite. If you want to gain weight – consume avocado. If you want to lose weight, consume avocado! Avocados are rich in healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium (9). Consuming one avocado per day can help strengthen your immunity, improve your energy levels, and make your skin glow, which comes with proper nutrition and good food habits.

9.Ground Beef

Depending on what kind you choose, plain, unprepared ground beef can contain 350 calories and 28 grams of fat (or more) per small 4-ounce serving. Aim to purchase 93-percent lean or higher to save on excess calories and fat without skimping on flavor in your favorite recipe.

10.Tahini

Tahini, also known as sesame butter gives you 89 calories in just one tablespoon. While it is a rich source of healthy fats, vitamin B and calcium, the calorie content of this food may make you want to check your portions. It is quite easy to fill up on this food due to its nutritional value but doing this can have a negative effect on your BMI. Two tablespoons of Tahini at a time should be sufficient.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.doctor.ndtv.com,www.stylecraze.com,www.shape.com

Top 10 Cardio Exercises That Burn More Calories Than Running

1.Swimming

We’re not talking a leisurely swim here, but if you choose the right stroke and maintain a high level of intensity, calories burned swimming can be more than running. “Swimming is one of my favorite exercises because it not only involves your entire body but also puts less stress on your joints,” reveals Dempsey Marks, fitness expert and creator of the PreGame Fit fitness and lifestyle program. “

With each stroke you must use your legs, arms, and core just to stay afloat. That is a great start to calorie burn because of muscle recruitment.” Marks recommends the butterfly stroke to maximize calorie burn and says an average 150-person person will burn 400 calories per half hour. A more popular stroke, such as the breast stroke, will burn 375 calories per 30 minutes. To add some resistance, swim in an ocean where a current will make you work harder and up the calorie burn.

2.Kettlebell Swings

These exercises help you burn calories and sculpt a lean figure. They are great for sculpting the glutes and quads while giving your body an overall workout.

TOP TIP: The BodyRock Sandbag is a more cost-effective version of a kettlebell. You can make it whatever weight you want by filling or emptying the internal bags, and it can be used for way more exercises than a traditional kettlebell!

3.Tabata Training

Tabata training is a high-intensity exercise modality that burns a lot of calories in a short period of time. The protocol consists of doing 20 seconds of work at an all-out pace, followed by 10 seconds of recovery. You repeat this eight times. Almost any activity can be done in a Tabata-training style. A typical Tabata workout might include four exercises — for example, push-ups, squats, jumping rope and crunches. Although the first round might seem easy, just wait. By round eight, your muscles will be screaming! A study conducted by the American Council on Exercise determined that a typical Tabata workout can burn an average of 15 calories per minute, or 450 calories per half hour (workouts usually don’t last longer than 20 to 30 minutes).

4. Boxing

You don’t have to get in the ring against an opponent to knock out calories with boxing-style workouts. Hit a heavy bag, work with a partner, or just perform punch combos on air to smash through calories — up to 800 per hour, if a study from supplement maker Forza’s claims are correct.

5.Jumping rope

If you’re wondering what activity can burn more calories than running and also make you feel like a kid again, go back to your jumping rope school-days! It’s a simple exercise that burns calories fast and engages the whole body. “The faster you jump, the higher the calorie burn,” says Marks. “An average 150-pound person burns 375 calories per 30 minutes of rope jumping.” This is an exercise that you can incorporate into intensity training by changing the rate of jumping. “Go hard for one minute then back off to a skip,” suggests Marks. “Use this formula to increase the benefits of the workout as well as the calorie burn!”

6.Burpees

Burpees are great for reducing excess body fat. The American College of Sports Medicine found that a 180 pound man could burn almost 1.5 calories per burpee. Those numbers only get better when you ramp up the number of burpees you do in a short time. Try for 10 burpees in 60 seconds.

Top Tip: Adding the BodyRock Weighted Vest to your burpees adds 6-10lbs of extra weight to your body, increasing the calorie-burn-rate substantially!

7.Hill Workouts

Whether you’re biking or running, throw some resistance in the mix to significantly boost your calorie burn. “Running up a steep hill recruits more muscle fibers,” says ACSM spokesperson Jim White. “It’s going to be taxing, and it’s going to definitely burn more calories.” In fact, you’ll burn about 10 percent more calories for each degree of incline versus running on a flat surface. That means a 155-pound person running at a five-mph pace will burn 373 calories every half hour at a five-percent grade versus 298 calories at the same speed on a flat surface. Get those glutes firing even more and up your calorie burn at the same time by incorporating more hills into your workout.

8. Agility Ladder

You’ll burn a ton of calories with the short bursts of speed, balance, and coordination it takes to finish a full agility ladder circuit—especially if you run through the drills continuously with limited rest.

But your brain might get the best benefit from this type of cardio exercise. A 2014 study from the Air Force Research Laboratory showed that agility training can improve cognitive performance along with boosting cardio levels. Instead of just plodding mindlessly along on a run, agility drills help you hone your VO2 max, athletic footwork, memory, and concentration.

9.HIIT

Schaltze is an advocate of any form of HIIT (high intensity interval training) workout to burn more calories than running. “These workouts are short and effective,” she says. “You burn calories, build muscle, and you don’t need any fancy equipment. With any HIIT workout, I like to combine cardio movements with body weight strength movements to ensure the body burns calories not only during the workout but also after.” Schaltze’s advice is start with basic movements, performing them back-to-back with minimal rest. Her 10-minute HIIT workout consists of 50 jumping jacks, 40 alternating side lunges, 30 tricep dips (using a chair), and 20 squats or squat jumps. Set a timer for 10 minutes and do as many rounds as you can in that time.

10. Cross-Country Skiing

Zipping along on skis delivers a better cardio workout compared to running at about the same pace, thanks to the fact that the sport requires you to push with your lower-body and pull with your upper.

In fact, a good cross-country ski session can burn more than 12 calories a minute, according to the Compendium of Physical Activities.

That explains why Nordic Skiers consistently collapse in exhaustion at the finish line of Olympic races. (No fresh snow? Look for the new Concept2 SkiErg machine at your gym.)

If you are looking for workout clothes check out our fitness and yoga leggings page.
Sources:www.rd.com,www.livestrong.com,www.menshealth.com

All About Calories, How To Loose Weight.

How Many Calories Should You Eat on Average?

An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week.

However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.

How to Reduce Calorie Intake Without Starving Yourself

Calories are simply a measure of energy.

It’s a known fact that in order to gain weight, more calories need to be entering your body than leaving it.

Conversely, you lose weight if more calories leave your body than enter it.

That being said, cutting calories without taking the foods you eat into account is usually not a sustainable way to lose weight.

Though it works for some people, the most end up hungry and eventually give up on their diet.

For this reason, it’s highly recommended to make a few other permanent changes to help you maintain a calorie deficit in the long term, without feeling starved.

Here are 5 evidence-based diet and lifestyle changes that have been shown to help people lose weight in numerous studies.

1. Eating More Protein Can Reduce Appetite, Cut Cravings and Increase the Number of Calories You Burn

2.Avoid Sugary Soft Drinks and Fruit Juices

3. Drinking More Water Can Aid Weight Loss

4. Exercise and Lift Weights

5. Reduce Carbohydrate Intake, Especially Refined Carbs and Sugars

Gender	Age (years)	Sedentary^b	Moderately Active^c	Active^d
Child	2-3	1,000	1,000-1,400	1,000-1,400
Female	4-8 9-13 14-18 19-30 31-50 51+	1,200 1,600 1,800 2,000 1,800 1,600	1,400-1,600 1,600-2,000 2,000 2,000-2,200 2,000 1,800	1,400-1,800 1,800-2,200 2,400 2,400 2,200 2,000-2,200
Male	4-8 9-13 14-18 19-30 31-50 51+	1,400 1,800 2,200 2,400 2,200 2,000	1,400-1,600 1,800-2,200 2,400-2,800 2,600-2,800 2,400-2,600 2,200-2,400	1,600-2,000 2,000-2,600 2,800-3,200 3,000 2,800-3,000 2,400-2,800

Fast facts on calorie intake and use

Recommended calorie intake depends on factors such as age, size, height, sex, lifestyle, and overall general health.
Recommended daily calorie intakes in the US are around 2,500 for men and 2,000 for women.
Eating a big breakfast could help with weight reduction and maintenance.
The brain uses around 20 percent of the energy used in the human body.
Factors affecting ideal calorific intake include age, bone density, and muscle-fat ratio.
A 500-calorie meal consisting of fruits and vegetables has more health benefits and will keep you feeling full for longer than a 500-calorie snack of pop

Tips

Here are some tips for burning energy and losing weight more effectively.

Counting calories is not just a matter of what we eat, but how much we burn, too.

1. Eat breakfast: A protein and healthy fat breakfast can keep you full for longer and help prevent snacking during the day.

2. Eat regular meals: This can help you burn calories more effectively and helps prevent mindless snacking.

3. Remember your “five-a-day:” Fruits and vegetables can be a tasty snack and they can bulk out your meals. They are high in nutrients and fiber and low in calories and fat.

4. Eat slow-burning calories: High-fiber carbohydrates, such as legumes, and healthy fats, such as avocado, take longer to release energy, so you will not get hungry as quickly.

5. Exercise: This can help burn off extra calories, and it can make you feel good. A brisk daily walk is easy for most people to do and costs nothing. Challenge yourself with a pedometer. For people who use a wheelchair, there are exercises that can boost heart health and strength.

6. Drink water: It is healthful, has no calories, and can fill you up. Avoid alcohol and sodas as these can easily provide far too many calories. If you crave sweet drinks, choose unsweetened fruit juices, or better still, get a juice maker.

7. Eat more fiber: Fiber, found in fruits, vegetables, and wholegrains, can help you feel full and encourage healthy digestion.

8. Check the label: Some items have hidden fats or sugars. “Ten percent less fat,” might not actually mean very much less fat, and it does not necessarily mean that you can eat more of it or that it is really more healthful. If you are counting calories, the label will help you keep track.

9. Use smaller plates: Research indicates that portion sizes have increased over the last 3 decades, and this may contribute to obesity. Using a smaller plate encourages smaller portions.

10. Slow down: Eat slowly and rest between courses or extra servings, as it can take 20 to 30 minutes for your body to realize it feels full.

11. Make a shopping list: Plan a week of healthful meals and snacks, list the ingredients you need, and when you go grocery shopping, stick to it.

12. A little of what you fancy: Banning foods can lead to cravings and bingeing. Spoil yourself occasionally with a favorite treat, but in smaller amounts.

13. Get enough sleep: Sleep loss affects the metabolism, and it has been linked to weight gain.

14. Avoid eating 2 hours before bed: Eating within 2 hours of sleeping can interfere with sleep quality and promote weight gain.

The Bottom Line

How many calories you need per day, depends on whether you want to maintain, lose or gain weight, as well as various factors such as your gender, age, height, current weight, activity levels and metabolic health.

Reducing calories does not have to mean starving yourself. A few simple diet and lifestyle changes like exercise, proper hydration and increased protein and reduced carb intake can help you lose weight and feel satisfied.

If you are looking for workout clothes check our fitness and yoga leggings page.
Sources:www.healthline.com,www.webmd.com,www.medicalnewstoday.com

Top 10 Low Calorie Foods

This is going to be very useful, try them when you are on a diet.Oats

1.Oats

Oats can be an excellent addition to a healthy weight loss diet.

They’re not only low in calories but also high in protein and fiber that keep you feeling full.A 1/2-cup (40-gram) serving of dry oats has just 148 calories but packs 5.5 grams of protein and 3.8 grams of fiber — both of which can have a significant impact on your hunger and appetite

One study in 48 adults demonstrated that eating oatmeal increased feelings of fullness and reduced hunger and calorie intake at the next meal .Another small study linked instant and old-fashioned oatmeal to significantly improved appetite control over a four-hour period compared to a ready-to-eat breakfast cereal

2.Asparagus

Asparagus is a flowering vegetable that comes in green, white and purple varieties.

All types of asparagus are healthy, but purple asparagus has compounds called anthocyanins that may help prevent heart disease.

One cup (134 grams) of asparagus has only 27 calories and is rich in vitamin K and folate, providing 70% and 17% of the DVs, respectively

3.Grapefruit—37 Calories Per Half Grapefruit

It’s time to pucker up if you’re searching for a fruit that keeps sugar calories in check. As with other citrus, grapefruit is a vitamin C heavyweight. University of Arizona (Tucson) researchers determined that daily intake can help lower waist circumference, blood pressure, and cholesterol numbers, making it a ticker-friendly low-calorie fruit option.

4.Coffee

Calories: zero

Black coffee is one of the lowest-calorie drink choices around, and it’s a great weight loss ally. Coffee alters levels of gut peptides, the hormones naturally released to control hunger or fullness.

Coffee drinkers may be at lower risk of liver and colon cancer, type 2 diabetes, and Parkinson’s disease, and it may help you live longer: A 2008 study found that women who drank coffee regularly—up to six cups a day—were less likely to die of various causes during the study than their non-coffee-drinking counterparts.

What’s more the caffeine in coffee can speed up metabolism and fat-burning, which helps lower your risk of type 2 diabetes and obesity.

5.Greek Yogurt

Greek yogurt is a great source of protein that can help curb cravings and promote weight loss.

Though the exact numbers vary between brands and flavors, a 2/3-cup (150-gram) serving of Greek yogurt typically provides about 130 calories and 11 grams of protein.One study in 20 women examined how a high-protein yogurt snack affected appetite compared to unhealthy high-fat snacks like chocolate or crackers.

Not only did women who ate yogurt experience less hunger, but they also consumed 100 fewer calories at dinner than those who ate crackers or chocolate.Meanwhile, in another study in 15 women, high-protein Greek yogurt helped reduce hunger and increase feelings of fullness compared to lower-protein snacks.

6.Clementines

Clementines resemble mini oranges. They’re a common snack in the United States and are known for their high vitamin C content.

One fruit (74 grams) packs 60% of the DV for vitamin C and only 35 calories

7.Rice Cakes, Plain—35 Calories Per Cake

When you’re craving something crunchy, rice cakes can satisfy your need without a significant number of calories. Made from puffed brown rice, the cakes can also provide a source of whole grains and energizing carbohydrates. Avoid flavored options to steer clear of sugars and other sketchy ingredients.

8.Mushrooms

Calories: 15 per cup

Meaty and incredibly low-cal, mushrooms are also incredibly diverse. White button, Portobello, shiitake, and Maitake are just a few of the varieties you’ll find in your grocery store. Fortunately, just about all mushrooms contain some form of immune-boosting antioxidants, along with potassium, B vitamins, and fiber.

Shiitakes, for example, contain lentinan, a nutrient that is thought to have anticancer properties. All mushrooms are good sources of vitamin D, thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, phosphorus, potassium, copper and selenium.

9.Fish

Fish is rich in protein and heart-healthy fats.

For instance, a 3-ounce (85-gram) serving of cod provides over 15 grams of protein and under 70 calories.

Some research points out that increasing protein intake can decrease appetite and reduce levels of ghrelin, the hormone that stimulates hunger What’s more, fish protein may be especially beneficial for reducing hunger levels and appetite.

One study evaluating the effects of beef, chicken and fish protein showed that fish protein had the greatest impact on feelings of fullness To cut calorie consumption even further, opt for lean fish like cod, flounder, halibut or sole over higher-calorie options like salmon, sardines or mackerel.

10.Mussels—73 Calories Per 3 Oz.

Here’s more proof that you should cast your line and reel in mussels! With 10 grams of high-quality protein in a serving, they offer an exceptional protein-to-calorie ratio. This is on top of the fact that they’re very inexpensive, considered one of the most sustainable choices among your seafood options, and deliver a dose of ultra-healthy omega-3 fats.

A European Journal of Sports Science study suggests getting your fill of omega-3 fats may help bolster exercise performance by improving blood flow, maximum oxygen uptake by working muscles.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.healthline.com, http://www.bodybuilding.com, http://www.health.com

Top 10 Fitness Cutting Tips

Well Cutting is the hardest part, here are my top 10 tips to make cutting more pleasant.

1.Create a calorie deficit

To shed fat, you have to lower the number of calories you eat per day so your body is forced to make up that energy shortfall by using stored body fat.

A single pound of fat contains approximately 3,500 calories so if you want to lose a pound per week, you’ll need to eat 500 calories less per day. If you want to lose two pounds per week, you’ll need to drop 1000 calories per day.

2.Reduce your daily intake of liquid calories

When you’re trying to lose body fat, one thing that will undoubtedly help your cause is to stop drinking so many calories – especially those high-sugar, nutrient-light drinks. Subjects who replaced their daily can of sugar-laden fizzy pop with the same amount of water lowered their total daily liquid calorie intake from 17% to 11%, according to research from Virginia Tech in the US, which is almost down to the 10% limit of liquid calories recommended by authorities.

A can of pop can contain around 35g of sugar – enough to send your blood sugar levels rocketing then crashing, making you crave another sugar hit. The sweeteners in diet varieties have been shown to increase hunger levels so you eat more, according to the University of Sydney – so your best bet is calorie-free soda water. Add fruit wedges for flavour.

3.Drop the Carbs Down

The foods to reduce in this category would be sugar, which includes candy, cakes, pies, etc. But it also includes fruit. I hear so many people say how healthy they eat and then proceed to tell me they load up on fruit. Fruit is mostly sugar. Natural sugar is still sugar, and it still makes you fat if you eat too much of it. Okay, so we have sugar clarified. More foods that are sugary: pasta, potatoes, some other veggies – research those. Don’t forget rice and bread are sugary, too.

bodyfat, female athlete, bodybuilding, getting lean, cutting weight

Another misconception is that brown rice and pasta and whole grain breads don’t do the same thing as their regular white counterparts. Truth is – they do.They just have a little more fiber and digest more slowly, so you don’t get quite the same insulin spike, but they are still a carb and they can still cause fat gain if you overeat them

4.Increase Your Calorie Deficit With Cardio

When cutting, you’ll have already worked out what your calorie level is and be eating at a deficit in order to lose weight. By performing hard cardio, you’ll heighten your metabolic rate and burn even more calories. This means that you’ll lose weight faster and can also make up for days where you’ve over-eaten and need to burn extra.

Increase Lean Muscle Tissue To Help Your Cut

Building muscle also helps burn fat. Performing high rep exercises designed to build mass results in more lean muscle tissue. This tissue raises your metabolism, which heightens the rate you burn calories. To put it simply, the more lean muscle you build, the better your cut will go. Ditch the idea of shrinking your body and instead think of reshaping it.

5.Pump up the protein

Protein is vital during a shred – it’s very thermogenic (burns fat) and will also preserve your muscle mass you don’t lose your hard-won muscle as you burn fat. Consume at least one gram per pound of bodyweight and up to 1.5 grams per pound if you are training especially hard. Choose low fat protein options such as fish and chicken to avoid consuming unwanted calories.

Getting enough protein is not always easy so consider using a protein powder that mixes easily with water in a shaker cup to make getting enough of the good stuff much easier.

6.Get your fibre on

Research has shown that some fibre can fire up your fat burning by as much as 30%. These studies have found that those who are consuming the most amount of fibre are gaining less weight over a period of time. It’s best to aim for around 25g per day – start by adding wholegrains to your diet.

7.Resistance Training

Ladies, listen very closely: you will not bulk up from resistance training. If you start getting bigger, it is most likely because you are also eating more. You may put on a little lean mass, but it should not cause you to outgrow your pants. In fact, if you clearly know what foods are acceptable, watching your nutrition, and doing resistance training, you should be getting smaller and leaner.

Just because you work out doesn’t mean it’s time to go get a pizza because you “just worked off the calories.” It’s simple, if you have a high body fat percentage, you are eating too much, unless there are medical reasons surrounding your weight in which case you should be even more attentive to your food intake.

8.Be Ready To Deal With Hunger

In order to get properly shredded, you’re going to feel hungry. Your cut will test your patience and your endurance as you’ll begin feeling hungry when you’re bored and at random parts of the day.

Don’t be tempted to cheat on your diet with mindless snacking or eat more than you should.

At the end of the day, you’re cutting by your own free will in order to look exceptional, so keep that goal in mind at all times and build the mental fortitude a bodybuilder needs to succeed.

9.Drink more water

Water is essential for flushing out toxins, burning fat, keeping you hydrated, and also for making you feel fuller. Drink at least eight 8-ounce glasses of water a day making sure you drink one glass before all your main meals to prevent overeating. Drink even more water anytime you feel hungry.

10.Increase your vitamin D levels.

This doesn’t include sitting in the sun for hours on end. Vitamin D absorbed from food is essential for the preservation of muscle tissue. You can get 90% of your recommended daily intake from a 100g piece of salmon. So eat plenty of fish, eggs, milk and cereals to get your intake up.

If you are looking for workout clothes check our fitness and yoga leggings page. Sources: http://www.maxinutrition.com, http://www.anaxfitness.com, http://www.coachmag.co.uk, http://www.breakingmuscle.com