A Simple Low Cholesterol Diet

For a lot of individuals, a poor diet plan is really a significant cause of high-cholesterol; this typical state of health leaves you much more prone to severe troubles like cardiac arrest in addition to strokes. Cholesterol may well build up within the arterial blood vessels, decreasing flow of blood towards the heart along with top to heart attacks. But there is a good news: a healthy and nutritious diet plan may get your cholesterol levels to normal just as a low-quality eating plan may well raise it. To enhance your heart well being, change the unhealthy fats inside your eating plan using the food products best-known for bringing down levels of cholesterol. You may well make a simple changeover to a food plan that decreases cholesterol having a couple of changes in addition to limits. High-fat food items elevate levels of blood cholesterol. A food plan to reduce cholesterol may well consist of your preferred foods with safe additions that provide taste and also healthy nutrients.

Meats and Fish

Low-fat meats, poultry with no skin and also fish assist reduce your consumption of unhealthy fat, notes the NCEP (National Cholesterol Education Program), that advises no much more than 6 prepared oz. of meat, chicken or fish daily. Animal food items include unhealthy fat, however, you take advantage of the protein supply. Slash apparent fat out of meat prior to preparing it. Purchase chicken breast or turkey with no skin or eliminate the skin layer prior to cooking in addition to consuming. Fish loaded with omega-3 essential fatty acids could assist lower the danger of cardiovascular disease by cutting down triglycerides, that are directly associated to cholesterol. Bass and also other sorts of greasy fish are loaded with omega-3 essential fatty acids that decrease triglycerides within the blood stream as well as reduce blood stress. Change the usual meat inside your food plan with fatty fish a minimum of two times weekly; you will get the added advantage of decreasing your ingestion of saturated fats from meat. Just make sure to grill or bake the fish as well as stay clear of butter in addition to rich sauces. Bass is not the only choice that offers omega-3 fats; lake trout, Spanish mackerel, halibut, herring, albacore tuna fish as well as sardines all get cholesterol reducing gains.

Fresh fruits in addition to veggies

Low cholesterol foodsTake 3 to 5 portions of fruits and also veggies each day. You can use them as sides for your dishes, in salads or fast snacks. Maintain pieces of fruit or celery along with carrot stays inside your fridge to munch on in place of fatty snacks as well as desserts. Consuming much more fresh fruits and also fresh vegetables fills you up, assisting you consume fewer high-fat food items. Opt for fresh or frozen fresh fruits in addition to veggies, canned fruit packed up in all-natural juice or water in addition to low-sodium processed fresh vegetables. Stay away from fried, breaded or rich and creamy veggie dishes.

Cereals

Entire grains play an essential function inside a heart-healthy food plan. Whole-grain oat food items, like oats as well as oat bran, are a few of the very best sources of dietary fiber. This kind of soluble fiber absorbs cholesterol inside your circulatory system, thereby decreasing your levels of negative low density lipoprotein cholesterol. Target to take in five to ten grams of fiber each day, beginning using the one to two grams that a serving of slow cooked oatmeal offers. To obtain much more fiber out of your morning meal, mixing your slow cooked oatmeal or oat bran with bananas or berries. Include ground flaxseed more than yogurt, applesauce or cereal. Flaxseeds possess high-fiber content material as well as omega-3 efas to assist lessen cholesterol. Take in slow cooked oatmeal, brown rice, barley, whole-grain bread ans pasta as well as high-fiber cereal. It’s suggested six or much more portions of cereals each day. Limit your consumption of processed grains, like white bread along with doughnuts, muffins, corn bread, cookies and also pies or cakes. Select low-fat or fat-free snacks whenever you want sweets.

Eggs and dairy foods

Feed on no much more than 3 egg yolks in a week. Replace egg-whites for entire whole eggs when feasible. Opt for skim or low-fat milk in addition to low-fat or non-fat cheese along with yogurt as an alternative to whole-milk food items. Low-fat yogurt tends to make a normal option to high-fat snacks.

Normal Fats along with Oils

Select organic oils with unsaturated fat, including olive oil, corn, canola, sesame and also sunflower oils. Olive along with canola oils include monounsaturated fats, that could lower levels of blood cholesterol. Extra virgin olive oil includes anti-oxidants that each reduce unhealthy LDL cholesterol and also raise fine HDL cholesterol, using the extra-virgin selection made up of the top amounts of anti-oxidants. Substitute butter, rich and creamy salad dressing along with other saturated fats sources with approximately two tbsp. of extra virgin olive oil every day to determine the best cholesterol reducing benefits. Reduce intake of animal fats while including to food items, such as sour cream. Rather, make use of low-fat or no-fat plain yogurt in your cooked potato, for instance.

Sterol-fortified food items

Sterols in addition to stanols are organic elements that may inhibit the human body’s assimilation of cholesterol, and also businesses are actually incorporating them to a large number of packed food products. Consuming two grams of plant sterols each may reduce your negative LDL levels by approximately ten per-cent. Search for fortified marg, orange juice, granola bars, yogurt beverages, along with chocolate.

A List of foods with no cholesterol

Whenever you hear the term cholesterol-free, it is actually regarding foods that include zero amounts of cholesterol. Nutritional cholesterol is really a byproduct of the fats that are obtained in animal-based food items like whole eggs, milk products food items as well as meat. Veg and fresh fruits contain zero cholesterol at all. Whilst our body demands cholesterol to the ideal attribute of the brain as well as other tissues, getting as well higher of the cholesterol might cause serious well being issues, like cardiac arrest. Finding food items that contain zero cholesterol is beneficial if you or your doctor are concerned that your blood cholesterol levels are too high.

Legumes, Seeds and nuts

All legumes, or beans, are cholesterol-free and lower in fat. 1 diversity of dried beans, in addition known as legumes, is classified like a minimal fat-food that holds no cholesterol or sea salt. Navy beans include 1g of fat without any sea salt or cholesterol inside a 1/2 cup serving, in accordance with the Create for Better Well being Basis. If buying canned beans, rinse before taking in the beans to eliminate any added salt.

Fresh fruits and Veggies

A diversity of new and/or frozen fruits may meet your dietary requirements. Fresh fruits include no cholesterol. Uncooked, edible fruits contain minuscule levels of saturated and/or trans fat. Fresh fruits include less than 0.5g of fat per fruit, as reported by the Produce for Much better Well being Foundation. Fruits containing much less than 0.5g of fat include 1/2 cup of raisins and also a half of the pomegranate. Entire fruit containing less than 0.5g of excess fat per 1/2 cup serving size include tangerines, oranges, bananas, blueberries, honeydew and also cantaloupe melons, kiwi, cherries, grapes, mangoes, plums, pineapples, persimmons, berries, star fruit, watermelon, raspberries, nectarines, peaches along with pears. Wild blueberries, guava and also 6 kumquats include 1g of excess fat in 1/2 cup, which nonetheless is not a lot. Avocados contain 1.5g of saturated fats per 1/2 cup portion. Fruit that contain no sodium consist of the tree fruits, oranges, nectarines, peaches, pears and also plums. Canned fruit may include salt, so study the food labels.

Spices in addition to Natural herbs

Spices along with natural herbs that are used to season along with prepare include zero cholesterol. Some illustrations include sea salt, tarragon, allspice, turmeric, anise and thyme, basil leaves, spearmint, bay leaf, sage, caraway seeds, saffron, cardamom and rosemary celery seed, cooked mustard seeds, chervil, poppy, cinnamon, pepper, chili powder, peppermint, cloves, paprika, coriander, oregano, cumin, nutmeg, curry, marjoram, dill, ginger, fennel, onion powder, garlic herbs along with fenugreek. Vanilla extract in addition to vinegar are additionally cholesterol-free.

Metabolism Boosting Nutrition Tips To Natural Weight-Loss For Women

What is metabolism? It is the body’s process for converting food into the energy needed to function at a normal level. A high metabolic rate enables the body to burn off calories more efficiently and thus to lose weight. There are certain foods that are known to boost your metabolism and help you to burn more fat and lose weight.

Metabolism Boosting Foods

Such foods are able to increase metabolism and help your body burn calories while preventing it from storing fat. These foods include vegetables and fruits as well as whole grains and fish. Blueberries and tomatoes are some of the best metabolism boosters in the fruit group. Add to that dark leafy vegetables, also very effective in boosting metabolism. And finally there are the whole grains with their high fiber content which serves to aid in efficient digestion. For a diet high in omega-3 fats you would do well to eat a lot of fish and drink a lot of water as well. There are many benefits that come from staying well hydrated, including decreasing fat absorption and speeding up the digestive process.

Foods That Decrease Your Metabolism

Conversely, there are certain foods that slow the metabolism. One of the worst offenders in this regard is sugar. Sugar causes an increase in blood glucose levels the minute it hits the bloodstream. In turn, the body burns fewer calories and attempts to store the extra fat. This tends to slow the metabolism. Another food that gradually slows the metabolism is whole dairy products which slow the digestive process as the body becomes accustomed to fat in its system. This can be remedied by using low-fat or skim milk rather than whole milk.

Eating Smaller Meals More Frequently

Eating smaller and more frequent meals speeds up the metabolism. It is a good practice to eat five to six meals a day instead of the standard three. This tends to rev up the metabolism. Keep these meals spaced around three hours apart. Contrary to what you may have heard, breakfast should be one of your smaller meals. That being said, breakfast should never be skipped. Even a piece of fruit or a container of yogurt will give your metabolism the jump-start it needs.

Avoid the Habit of Eating Late at Night

Even if you are eating right, to eat late at night invites weight gain. This has to do with the body’s sleeping cycles or Circadian Rhythm which naturally slows as bedtime approaches. To eat at this time is counter-productive. It is providing nourishment and energy to the body at a time it does not need it. The body’s natural response is to store that food as fat. Better to plan on eating your final meal around four hours prior to going to sleep.

For more great weight loss tips for women, check out this awesome guide to paleo diet for painless and fast weight loss on http://www.mommyedition.com/a-women-guide-to-the-paleo-diet-for-weight-loss .

Differences Between Jenny Craig Diet & Nutrisystem Diet

Does having a plump figure make your life miserable? Well, you don’t have to feel the same way anymore for there’s not just one but two diet programs that you could use to finally acquire the body shape you’ve been dreaming of. These weight loss plans I’m talking about are Jenny Craig diet and Nutrisystem diet. Most people keep on comparing Jenny Craig Vs Nutrisystem (read direct comparison here) even though they’ve already proven how genuine and effective they are. But for you to be more aware of which of these two plans might best suit you, let me share with you how each works.

Jenny Craig Diet

Focusing on the most important aspects for successful weight loss, which are mind, body and food, Jenny Craig Diet can guarantee a smile on your face at the end of the program. By evaluating your daily eating habits, weigh loss training and all activities including sports, the plan could identify what food you should eat and avoid. Afterwards, you would be offered pre-packaged low in calories and fat food that can help you in your weight loss period. Making use of this dietary program requires you to pay $50 for the membership fee, but warrants you to lose a pound or two every week.

Nutrisystem Diet

Without worrying about any membership fee, you could find yourself losing up to three pounds in just a week with Nutrisystem Diet. This program primarily helps all its customers through recommending pre-packaged foods, from breakfast to dinner, that are low in calories. For you to be successful with plan, you must really discipline yourself to avoid all foods that might interrupt your weight loss progress. Just do exactly what the plan says, and then you’ll surely get the best results from it.
If you want to know more about these two vital weight loss plans, you may visit this link. Compare these diets and see how one of them could change your life forever.

3 Simple Tips To Reduce Stubborn Fat Naturally

Stubborn belly fat always seems to be the hardest bit of fat to lose from your body. Most women who are trying to get ready for summer weather find that the last thing to go is that last bit of lower belly fat, it seems like it never leaves!

Fortunately this “stubborn fat” is not as stubborn as it sounds, in fact once we understand how our bodies operate, losing weight becomes a relatively simple process. By manipulating the way that we eat we can easily lose that last bit of fat and have a flat stomach that many people only dream of.

Counting Calories

The most important thing to do when you are trying to lose weight is to count calories. Counting calories is key to losing weight. Fortunately thanks to today’s technology counting calories is easier than ever. Nowadays, with smart phones and tablets, there are many different free apps that help you keep track of how many calories you are eating. What you do is grab one of these apps and put in your information, it then calculates how many calories you need to eat a day so that you can lose weight. you just plug in what you eat every day and it counts the calories. This is a great easy way to keep track of what you eat, there are many apps available, our personal favorite is MyFitnessPal, there are more here too, but any app will do.

Cutting Down on Carbs

Carbs are an important part of your nutrition, but many people eat meaningless carbs that don’t have many nutrients. Try to cut down on your carbs such as your breads, instead try to get your carbs from vegetables and fruits. Remember, no one has ever gotten fat off of eating too many vegetables.

Your body generally takes a few days to adjust to eating low carb, so don’t be alarmed if you feel a little sluggish for a day or two. This will generally go away pretty quickly once your body adjusts.

Going low carb is a great way to lose fat, especially belly fat. You could go into the science of low carb diets, but, we’ll let you do that on your own, instead we will just say that when you are on a low carb diet you tend to lose a lot of fat around my mid-section. Go ahead and give it a try, we bet you will quickly be a convert.

Cardio

Now you may be groaning and thinking of long painful jogs right now. Fortunately this is not what we mean by cardio; cardio can be anything simple, such as a 30 minute walk each day, or going swimming or biking. Most people don’t like doing cardio and if you are one of these people try changing things up every day, this keeps things nice and fresh and can help keep you motivated.

Conclusion

Do these things seem simple? That’s because they are! Really losing fat is a simple process, and by following the above process you will quickly see results that will last. Just follow the above steps and you’ll be surprised at the results.

How to Reduce Weight with Diet Only

Trying to lose a substantial amount of weight in less than a month is unrealistic, especially if this is not combined with a suitable exercise plan.  However, there are efeective ways to implement lifestyle changes that will improve your overall health and maintain a slow and steady weight loss. Avoid faddy diets , quick fixes or fasting as these are a serious risk to your health and will not keep you at a healthy weight in the long term. Creating a calorie controlled diet by replacing high calorie foods , with low calorie versions is a good way to start without with out being too overwhelming. If you need to lose weight due to medical reasons or surgery, it is best to speak to your doctor to create the best plan to suit your needs.

Step one.

Banish any highly processed foods or low nutrient foods from your cupboards and stock up with fresh food and vegetables, which are nutritious and high in fiber. Fiber aids digestive health, regulates your bowel movements and also leaves you feeling fuller for longer, making you less likely to pick at unhealthy foods.

Step two.

Avoid using oils high in saturated fat when cooking, this includes butter, vegetable oils, canola oil and palm oil which all contribute to weight gain. Stick to using fat free cooking sprays or olive oil if you have to, and only use the minimum amount needed.

Step three.

To lose up to one pound a week always try to stay 500 calories below your recommended daily amount, Prepare smaller portions of food or choose from the light menu when eating out, you can still enjoy delicious food, just less of it.
To save time after a long day, (and to reduce the temptation to eat convenient, bad foods) prepare healthy nutritious food in advance and freeze it, all you have to do is heat it up.

Step four.

Keep healthy snacks to hand, in your handbag, at work and at home, these will fight hunger pangs and you will be less tempted to snack on food that is bad for you.
It is proven that the more you snack on healthy food the higher your metabolism, and the less likely you are to cave in to junk.
Some good snacks to keep you going include fruit, vegetables and whole grain foods, or try a banana, the ultimate fast food!

Step five.

Drink water! Not only is it good for you, helps digestion, hydrates you, and keeps your skin looking clear, water also gets rid of hunger pangs. Try drinking a glass of water before you sit down to your meal and you won’t eat as much.
Fresh smoothie’s are also a great way to fill you up, as opposed to high calorie, sugary drinks you would buy in the shops.
Try blending up some banana’s, strawberries, or any of your favourite fruits for a delicious smoothie and something different.

This article has given you an overview of how to reduce weight without exercising. Putting these diet tips into practice, over time, will ensure you stay healthy and keep the weight off long term. However, this does not mean that you do not need to exercise. In fact, it is highly recommended not only to lose weight and maintain it but also for your overall health.

Some high cholesterol foods to remove from your diet for low cholesterol

High-cholesterol is actually a major threat element for heart heart, attack and stroke illness. Foods that contain dietary cholesterol as well as these that contribute to your whole body to make far more LDL or “bad” cholesterol may raise levels of blood cholesterol. For improved well-being in addition to heart health, the AHA recommends a nutrient-rich, balanced food plan restricted in unhealthy cholesterol and fats. For optimum benefits, ask for specific assistance in addition to standard cholesterol assessment out of your physician.

Unhealthy Fat

Ingesting excessive saturated fats can enhance your LDL cholesterol to harmful highs. Unhealthy fat is available mainly in animal derived food products, including beef, pork, veal, lamb and lard, poultry fat, organ meats, butter, heavy cream, high-fat cheeses and also frozen goodies. Plant-derived sources of saturated fat include coconut oil, cocoa butter, tropical oils and also palm oils. According to the American Heart Association, saturated fat is the main contributor to high cholesterol in America. For maximum overall health, the American Heart Association (AHA) advises restricting saturated fats to a maximum of 7 % of your entire daily calories.

Trans-Fatty Acids

Trans-fatty acids are fats produced through a procedure where hydrogen is added to vegetable oil to make a longer-lasting, strong form fat. Trans fats might cause a lot more harm than unhealthy fat, because they may well grow LDL cholesterol and minimize your HDL cholesterol “good” cholesterol. The most common sources of trans fats in America derive from commercially prepared snack foods, baked goods, snack foods consumed at restaurants and fast foods franchises, according to the Harvard School of Public Health. Many canned soups, frozen foods, crackers, crisps, hydrogenated peanut butter and all sorts of food products formulated with hydrogenated or partly hydrogenated plant oil even include trans fats. For maximum well being, the AHA advises that not more than 1 percent of your respective overall routine calories come from trans fats.

Diet Cholesterol

Cholesterol will come in two types. One form is made by the physique as the other, diet cholesterol, is reaped from food items. All animal-derived saturated fat sources, including fatty red meat, poultry fat as well as pork, lamb, skin and veal organ meats, butter and high-fat milk products, furthermore contain diet cholesterol. The American Heart Association recommends limiting your dietary cholesterol intake to no more than 300 mg per day, and if you have heart disease or high LDL cholesterol — more than 99 mg/dL — limit your dietary cholesterol intake to less than 200 mg per day.

How does beer consumption affect cholesterol levels

Once you get a blood cholesterol exam, the results reveal details about three types of lipids within your arterial blood vessels: low-density lipoprotein cholesterol, also referred to as LDL cholesterol or “bad” cholesterol; high-density lipoprotein cholesterol, at times referred to as “positive” or High-density lipoprotein cholesterol, and also triglycerides, a kind of fat that is likely to obstruct your arterial blood vessels. Consuming beer might raise your triglycerides. If your beer intake contributes to excess weight, it may also harm your LDL and HDL blood cholesterol levels. Triglycerides are very related to cholesterol in form and function, and triglycerides might similarly increase the danger of heart problems. Comprehending the role of lifestyle and diet options, like the influence of beer consumption, might be a factor to preserving healthy levels of triglyceride.

Dangers

High triglycerides can be a concern because they could cause the arteries to thicken and harden, increasing the potential risk of coronary disease and stroke. Higher triglycerides can even be an indication of significant health issues, for example diabetic issues, metabolism problem, or problems with the thyroid, kidneys or liver. The FDA advises that men and women over 20 have their own levels of triglyceride measured at the very least every single five years by using a straightforward blood test.

Diet program

Although medications can often assist handle levels of triglyceride, lifestyle changes can be quite a beneficial complement or substitute for medication. Keeping a healthy weight, get routine workouts and cap use of sugary meals, basic carbohydrate food, cholesterol in addition to trans fat. The Mayo Clinic recommends reducing sugar consumption to simply eight % of daily calories, cautiously examining product labels to examine for sugary ingredients and also watching serving size sizes. Both institutions furthermore encourage restricting intake of alcoholic drinks, like beer.

Beer and Body weight

Drinking beer could lead to an increase in weight. In the event you drank two 12-oz servings of beer every day, you’d add about 300 calories to the daily total. In the event you didn’t compensate for these extra calories – eliminating 300 calories from food in your daily diet or exercising enough to get rid of away from the additional calories – you could potentially gain 1 lb. every 11 or 12 days, in accordance with the calculation that 3,500 calories equals 1 lb. of fat. Weight problems might raise your LDL cholesterol and triglycerides and also lower your heart-protective High-density lipoprotein cholesterol. You can lose 15 lbs. each year when you eliminated merely one beer from your daily diet. Burning off just 5 lbs. to ten lbs. may well boost your levels of cholesterol.

A Review Of Proactol: The Sensational Diet Pill

It has been 7 years since Proactol hit the market. So since 2007 individuals from all across the globe have been taking advantage of the remarkably quick weight loss benefits obtainable by utilizing this all-natural dietary supplement. You can find a lot of Proactol reviews online, at several websites. Some might be made just for the purpose of selling, however overall genuine consumer reviews are plentiful concerning the health benefits from this product. Many are recommending it as an effective add-on to be used in conjunction with a healthier diet. For others, using it as a stand-alone product was enough to help them shed a substantial amount of pounds.

Proactol is a completely organic and natural dietary supplement, that prevents your entire body from digesting too much nutritional fats along with lowering your hunger drastically. Moreover, it is devoid of any sort of unnatural coloring, ingredients, chemical preservatives, allergens and even salt.Therefore Proactol is appropriate for anybody eighteen or over.

Beyond leading you to have a feeling of satiety in addition to minimizing the fat ingestion, Proactol has as well some other interesting attributes. It’s research-driven formula meets the approval of doctors, is clinically licensed and proven to work. Of course there are some side effects, however they are minimal and negligible in comparison to the product’s remarkable benefits.

The majority of Proactol reviews from customers around the world, are and continue to be positive. It is rather hard to come by a weight loss pill that is effective and really works, but Proactol is one supplement that offers exactly what it promises. Reading through a number of customer feedback on the website of the company and elsewhere will show you it’s effectiveness.

You see, it really work, however it can take more time for some people to experience apparent results. In fact, the effects are not common. People are not the same. They have a variety of ways of life along with diet regimen. But after all, if we are steady in addition to persistent in pursuing our weight-loss objectives, Proactol will definitely help much.

The Benefits Of A Low Carb Diet

Adopting a low carb diet can help you lose weight and keep your blood sugar and cholesterol levels. If your doctor recommends that you adopt such diet, you will have to rethink the way you eat and work on reducing your carb portions as much as possible.

Carbs are an important element of our diet but they can become very unhealthy when eaten in large quantities. The key is to find the right balance so your body gets the carbs it needs without overeating.

Start by reducing the amount of bread, pasta and rice you eat. If you often cook a pasta or rice dish or take sandwiches with you for lunch, you need to replace all these meals with a healthier option. You could for instance replace your sandwiches with salads and cook your favorite pasta or rice dishes with vegetables instead.

Reduce your snacking as much as possible. Backed goods, chips and some sweets are actually very rich in carbs. Check the labels of the snacks you usually eat to find out how much carbs they contain. If you feel hungry and need a snack, try eating a fruit or some vegetable sticks instead.

Did you know that a lot of juices and sodas contain high amounts of carbs and sugar? You should check the label of the beverages you usually drink. It is best to drink water, black coffee or natural fruit juice without any additives if you are on a low carb diet.

These different tips will help you reduce the amount of carbs you eat. Don’t hesitate to meet with a nutritionist if you are having a hard time eliminating carbs from your diet. You can also do some research on nutrition on your own to learn more about Low Carb Diets  and look for new healthy recipes to find new foods you love.

What Are The Best Foods To Gain Muscle Mass?

A healthy diet and efficient exercise program will help you build more muscle mass. Your diet should include higher amounts of proteins and small quantities of fats and carbs.

Start by reducing your daily carb intake. Carbs can be found in bread, rice, pasta, potatoes and other similar foods. Your body needs a reasonable quantity of carbs so you have enough energy to work out but you will have a hard time building muscle mass if you eat too much carbs.

For the best foods to build muscle, look for lean sources of proteins. Red meat is filled with proteins but it is too rich in fat. It is best to eat lean meats such as turkey, chicken or fish. Ideally, you should eat one of these meats for lunch and dinner. You can also get proteins from beans and nuts.
Fruits and vegetables are necessary to your fitness program. They contain plenty of vitamins and minerals your body needs to recover after a workout. Try eating your five daily portions of fruits and vegetables and have a fruit if you need a snack after exercising.

Try changing your eating habits. You will get better results if you eat small quantities of food every three hours instead of having three meals a day. Eat carbs only after working out and make sure you drink at least two glasses of water with each meal.
These tips will help you build more muscle mass. Be patient and give your body plenty of time to build the muscle mass you want.

Work out as often as possible and focus on exercises that will help you develop your muscle mass. If you do not get the results you want, get some advice from a professional trainer or meet with a nutritionist. A diet rich in proteins, vitamins and minerals should help you achieve your goals.