Fitness Models How Can You Get Ripped For A Photo Shoot

Ripping is the stage that people, mainly body builders  go through in order to lose body fat to a very low percentage. The idea is that if ones body fat is low, then muscle will be more visible and therefore a better looking body will emerge.Ripping is now a more common phrase used by Fitness enthusiasts,Models,Sport Players as well 

Here's the methods I used to get ripped If you really want to try to get that little extra bit of definition, then these tips can help.

Two weeks from shoot:
¨ Discontinue use of any product that has unnecessary sugar, dairy, and white flour. This will prevent the usual bloating and "thick skin" look that accompanies the ingestion of these foods.

7 days from shoot:
¨ Have your last leg workout. For your legs to look ripped,you
must allow then to fully recuperate and heal. If they are swollen or sore
from working out,it wont help 
5 days from shoot:
¨ Reduce your carbohydrate intake to 50g or less for the next 3 days. Your goal is to deplete your muscles of glycogen. Once depleted, you will begin loading up on carbs for the last 2 day. This depletion and reloading will cause your muscles to overcompensate by taking more glucose into the muscles, making them look much larger, harder and more full!
Begin to lower your sodium intake. Excess sodium leads to water retention. Do not cut your sodium all at once, though. This will cause your body to compensate by retaining water. When you slowly reduce your sodium intake, your body continues to flush out excess sodium thinking
more is on the way.
¨ Start taking 1,000-2,000 mg of potassium each day. This will help to offset the effects of the sodium reduction by keeping your cells hydrated.
¨ Start reloading with plain creatine (no sugar). Load six times per day for the next 4 days. Reloading helps push more creatine into your muscles.
¨ Increase your cardio to five times this week

4 days before shoot:
Start drinking at least one gallon of distilled water each day. Distilled
water has no salt.

3 days from shoot:
¨ Start taking vitamin B6. It helps to reduce water retention beneath the skin.
¨ Stop tanning. Each time you tan, you skin becomes swollen and inflamed. This will give your skin time to heal.

2 days from shoot:
¨ Perform a very light workout.
¨ Cut out salt completely.
¨ After your cardio session, start loading carbs. Begin eating about 50g every three hours for the next 2 days. Be careful not to overdo it, otherwise you may look smooth.

1 days before shoot:
¨ Perform very light workout.
¨ This is the last day of cardio.
¨ Drink only 2/3 gallon of water today.
¨ Shave all hair from chest, back, arms and legs. If you have a lot of hair use
barber clippers first, then use a razor in the shower.

Morning of shoot: (assuming shoot is at noon)
¨ Only sip a small amount of water when thirsty.
¨ Eat a very small meal consisting of mostly complex carbs (brown rice, whole grains) at least 3 hours before your shoot. Along with that meal be sure to take 20g of vandyl sulfate and creatine.

20 minutes before photo shoot
¨ Pump up for shoot with high reps and very low weight. If you don't have weight equipment, just do a lot of push-ups, and pull-ups.

Ask The Fitness Expert-6 Foods Worse Than White Bread

White bread has pretty much become bad-for-you public enemy number one; who doesn't automatically order their sandwich whole wheat? The reason, of course, is that white bread is processed—it's had all its goodness stripped away, that was all the rage in the last century. But even if you're a whole-wheat convert, other processed carbs may be finding their way into your diet, many with more than an entire day's worth of recommended carbohydrates.Here are some Killer carbs worse than White Bread

1-FANCY COFFEE DRINKS

Not only can these have as many calories as a meal, (sometimes upwards of 400) their carb count can be on par with a pre-marathon pasta binge; some have 60–80g of carbs per serving. Add in sugars, saturated fats in whipped cream, and chocolate flavorings, and you've got dessert in a very large plastic cup.

2-JUICE AND SMOOTHIES

Smoothie and juice spots are everywhere, and they can seem like a healthy drink to get on the go. and people argue with me when i put this on the no no list.By no i do not mean cut them off completely but restrict it.A 16oz fruit-heavy juice can have as many as 75g of carbohydrates and 64g of sugar (ditto for smoothies). If you can't start the day without juice, stick to about 4oz, which has a reasonable 15-20g of carbs.PS-go sugar free juice because as it is the fruit is stripped offf its most important ingredient The skin which has got all the fibre which in the first place makes fruit a power house of nutrition.

3-BAKED GOODS AT COFFEE SHOPS

Muffins used to be a baseball-sized treat. Now they're more like softballs, with some containing nearly 64g of carbs and more than 30g of sugar. If your morning muffin is made with processed flour, sugar, and butter, it's really no different than a slice of cake. Stick to a two-ounce serving and choose whole grain ingredient

4-READY MADE YOGURT

It's the ultimate chick pre-workout/afternoon/late-night snack, and yogurt on its own is a great choice. Problem is, that fruit is sugar central. All yogurt contains lactose, which is a naturally occurring carbohydrate; generally in a single serving it equals about 12-15g of carbs, which is fine, but when you add the jammy fruit you can nearly double that amount. You end up with nearly 30g of carbs, half of which is the processed, quick-burning kind. Stick to the creamy (and protein-packed) Greek variety and add some cut-up fresh fruit.

5-MOVIE THEATER POPCORN

It may seem obvious, given the size, but for many of us it's a key part of the movie-going experience, and besides, even if you order a bag once a week, how bad can that be? Popcorn is already about 1,200 calories, almost all from carbohydrates (and a whopping 580 mg of sodium) for a large-sized bag. That's before you add the butter. Don't waste an entire day's worth carbs and calories while you mindlessly munch your way through The Hunger Games.

6-LOW FAT BISCUITS

If you're going to indulge in a few processed carbs, don't do it here. While the carb count isn't necessarily through the roof (about 18g per serving), these snacks are particularly cringe inducing because there is literally no other redeeming nutritional factor. They're full of chemicals, additives, and artificial colors, plus they may also contain high-fructose corn syrup. And don't be fooled by organic versions. They may be filled with less artificial junk, but processed flour and high-fat cheese can still be "organic."

So dont put the entire blame on white bread look out for these hidden culprits and until my next blog article stay fit and sassy.More bodybuilding and nutrition articles right here on www.bhumicka.com

Choose Your Body Type-Style A Beach Ready Body Right Here

We all at some point of the year have to attend beach parties or take a beach destination vacation.How wonderful would it be if we do justice to the skimpy clothes that are won on the beach.If you have a few weeks prior here are some quick tips to get a bikini ready body.Also check on your body type and style yourself to look leaner.

STRAIGHT UP

Good posture is the quickest, easiest way to look better -- and several pounds thinner -- in your favorite bikini.  Slouching takes inches off your height and makes your tummy look rounder. Practice good posture by keeping your back straight and your shoulders back. Distribute your weight evenly on both hips. Your body, and your reflection, will thank you.

PUSH PUSH
To help get your body bikini-ready, "why not multitask?"  "Push-ups are my No. 1 favorite because you can hit six muscles at once: biceps, triceps, deltoids, pecs, abs, and gluteals." Start with a bent-knee push-up, and have a trainer watch once to check your form. If you have a medical condition, get a doctor's OK before starting a new exercise program

TIME SAVER-SQUATS
For the butt and thighs,I  recommend squats. A simple way to do these is to squat against a wall or an exercise ball, into an invisible chair. Keep your feet hip-width apart, knees over your ankles, and squeeze your abs to avoid arching your back. As you become stronger, you can hold dumbbells to increase the intensity. Aim for 3 sets of 8-12 repetitions

DEADLIFTS

Deadlifts help tone the whole body, particularly the back, butt, and legs. You'll need a barbell or dumbbells to do this one. Stand with your legs slightly wider than shoulder-width. Keep the weights close to your body as you lift them off the ground. Be sure to raise your shoulders and hips together, and avoid arching your back. Technique is important, so you may want to get some pointers from a trainer. Do one set of 8-12 reps.

PILATES

Pilates because it strengthens the core of your body: your back and abs. Can't get to class? Try a classic pose similar to the one shown here in your home. Lie on the floor and gently lift your legs and arms. Beginners should keep the knees bent and the arms parallel to the floor. As you become more advanced, aim to straighten your legs. Holding this pose will tighten the muscles in your back and tummy simultaneously.

CUT CALORIES

You could do crunches 'til the cows come home, but still have a belly, "unless you rein in your calories." Skipping the fries in favor of a low-calorie fruit or veggie side dish is an easy way to start. Substantial benefits can come from cutting way back on refined carbohydrates: white bread, white pasta, white rice, and, of course, sugar. These foods "wreak havoc on your appetite."

FILL UP ON PROTEIN

Foods that are high in protein or fiber can actually help slow the digestive process. The result is that your stomach feels full longer and sends a message to your brain that you don't need to eat more. You get more satisfaction with fewer calories.

CHOOSE YOUR SALAD CAREFULLY

Salads can fill you up and help you resist more fattening meals. But remember that not all salads are low in calories. Dressings, oils, croutons, bacon bits, and cheese add a lot of additional calories and fat. For a low-fat, nutritious salad, stick with vibrant vegetables, such as spinach and peppers.

REDUCE BLOATING

Besides curbing your appetite, fiber can prevent that archenemy of the bikini-clad: constipation and bloating. By keeping you regular, a high-fiber diet may help your tummy look flatter. Just be careful about adding too much too quickly and drink plenty of water. Some high-fiber foods, such as beans, can make bloating worse at first. Other sources of fiber include veggies, fruits, and whole grains.

REDUCE BLOATING SKIP THE EXCESS SALT

"Salt makes you bloat like a blowfish, And the puffiness can last for days -- not a good thing when you're planning to debut your new bikini. Cut back on salt by eating fresh foods instead of canned. Ask for the sauce on the side when you eat out. Another way to reduce bloating is to eat smaller meals throughout the day.

REDUCE BLOATING-SKIP BEER

Alcohol can undermine your goal of a bikini-ready body in several ways:

• A 12-ounce beer packs about 150 calories.
• Beer and sparkling wines cause bloating.
• Alcohol slows your ability to burn fat.

Studies show that people tend to chow down even more food when drinking alcohol.

 PEAR TYPE?

If you're fuller in the hips and thighs, you might be tempted to mask your bottom with boy shorts. But this style can cut your thighs off at the wrong place. Opt for high-cut bottoms instead -- they'll make your legs look longer and leaner. For the top, choose a v-neck to draw attention toward your upper body

APPLE TYPE

If your tummy is your trouble-zone, more so than your hips, you're not alone. Thankfully, there are plenty of stylish one-piece suits that offer some camouflage. Side-detailing, wrap styles, and ruching all tend to make the middle look slimmer. Some suits even come with built-in tummy control. To draw attention away from your waist, choose a deep v-neck

HOURGLASS

If you have an hourglass figure, you can pull off a lot of different styles. Wearing a suit in all one color will make you look sleek, but you can also liven up your look with a bold, daring print. Halter maillots are a great style, and don't be afraid of a deep plunge. String bikinis can work in your favor, too -- the ties will adjust to fit curvier hips

FULL BUST?

If you have a full bust, you need a top that flatters and provides adequate support. Halter tops tie in the back and can give you just the right amount of lift. Tops with underwire or hidden bras also work well. If you're a size D or larger, stay away from high necklines and triangle tops, which won't give you enough support

ATHLETIC TYPE

Athletic builds look best in string bikinis; too much coverage can make you look boxy. Have fun with ruffles and pleating, which will add just the right amount of volume. Bold patterns will give you a more flirty look, and don't shy away from a little padding to help round you out up top

FULLER SIDE

Look for pretty details at the neck that draw the eye up: fun fabric or mesh inserts, a sexy V-neck, or color blocking. Try a smooth, fitted skirt for extra coverage, but keep it short. Too much fabric can balloon into a muumuu. In a two-piece, a waistband with extra folds or ruffles can be adjusted higher for a look that trims the tummy. Cool colors slim, while shiny fabrics show every bulge.

STOCK ON SPF

You might like the look of tanned skin, but the sun takes a heavy toll on your health and your appearance. Sunlight consists of UVA rays, which can lead to premature aging and skin cancer, and UVB rays, which are the main cause of sunburn as well as premature aging and skin cancer. A broad-spectrum sunscreen will protect you against both types. Use at least an SPF 30 and make sure to coat the skin generously, and don't forget to use a protective lip balm.

QUALITY SUNGLASSES

UVA and UVB rays are also damaging to the eyes. Too much exposure raises the risk of cataracts over time. The bright light also makes you squint, which can contribute to fine lines around the eyes. Look for sunglasses that specifically offer protection against UVA and UVB rays. Remember that many lenses, even dark tinted ones, don't provide any UV protection

SOFT SKIN

If you want to show off smooth skin this summer, try exfoliating and moisturizing. Exfoliation is the removal of dead skin cells that make skin appear sallow and rough. Hydroxy acids, which can be found in many over-the-counter skin products, promote the exfoliation process. You'll also want to use a moisturizer every day. Moisturizers help the skin retain water, making it look plumper

TAN SAFE

Sunless tanning products are surging in popularity as people learn about the dangers of UV rays. Today's products don't require rubbing bronze color onto your body. Sunless tanners use an ingredient called DHA that interacts with the top layer of skin. This causes a color change that won't stain your clothes. The "tan" slowly fades as dead skin cells wear off.

PEDICURE

A great pedicure can help motivate you to get in shape for swimsuit season. If you go to a salon, schedule your appointment first thing in the morning when foot baths are typically cleanest. Bring your own utensils since bacteria and fungus can easily transfer between people. And don't shave your legs beforehand -- bacteria can enter through small cuts

STRIVE FOR PROGRESS 

Aiming for perfection often leads to paralysis. Instead of comparing yourself to the images in magazines, compare yourself to where you were a month ago. Celebrate the healthy changes you are making in your life and avoid unrealistic expectations. If you look around at the beach, you'll find most bodies are less than perfect.

Ask The Expert-PORTION VS SERVING SIZE-The biggest Trick to Lose Weight

Selecting the right foods also means choosing portions that are proper serving sizes. The terms "portion" and "serving" are often used interchangeably, but they don't mean the same thing.

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A "portion" is the amount of food you choose to eat for meals or snacks (like a plateful of pasta or a handful of raisins).Portion control is about knowing the correct measures or serving sizes as per calorie counts and fat content for different  foods and beverages. A must for losing weight in a healthy way, portion control is something which stands right in the middle of excess calorie intake and not eating enough. Portions of food can be measured keeping in mind a point of reference. For instance, the right portion serving for one pasta meal is what you can hold in your fist (uncooked of course!)
In comparison a "serving" is the amount of food that experts recommend you eat (like 1 cup of milk or 1 ounce of bread). Servings are listed on a food's nutrition facts label too.
Grains: Aim for 6-11 servings each day. Choose whole grains whenever possible.

Examples	One serving equals	That's about the size of
Bread	1 ounce (1 small slice, 1/2 bagel, 1/2 bun)	Index card
Cooked Grains	1/2 cup cooked oats, rice, pasta	Billiard ball
Dry cereal	1/2 cup flakes, puffed rice, shredded wheat	Billiard ball

Fruits and Vegetables: Aim 5-9 total servings each day. Choose fresh fruits and veggies whenever possible.

Examples	One serving equals	That's about the size of
Raw fruit	1/2 cup raw, canned, frozen fruit	Billiard ball
Dried fruit	1/4 cup raisins, prunes, apricots	An egg
Juice	6 oz 100% fruit or vegetable juice	Hockey puck
Raw vegetables	1 cup leafy greens, baby carrots	Baseball
Cooked vegetables	1/2 cup cooked broccoli, potatoes	Billiard ball

Meat and Beans: Aim for 2-3 servings each day. Choose lean meats and plant proteins whenever possible.

Examples	One serving equals	That's about the size of
Meat & Tofu	2-3 oz cooked beef, poultry, fish, tofu	Deck of cards
Beans	1/2 cup cooked beans, split peas, legumes	Billiard ball
Nuts & Seeds	2 Tbsp nuts, seeds, or nut butters	Ping pong ball

Dairy: Aim for 2-3 servings of calcium-rich foods each day. Choose low- or non-fat products whenever possible.

Examples	One serving equals	That's about the size of
Cheese	1 ounce or 1 thin slice of cheese	A pair of dice
Milk	1 cup milk, yogurt, soy milk	Baseball

Fats & Oils: Eat fats and oils sparingly and in small portions. Choose heart-healthy fats whenever possible.

Examples	One serving equals	That's about the size of
Fat & Oil	1 tsp butter, margarine, oil	One die

Sounds pretty meagre when you compare it to how much you eat routinely, doesn't it? Well portion sizes are meant to serve as handy measures of how much of what you're putting into your body. Therefore, drawing from the above list, if you eat half a cup of cooked pasta, with one chicken breast, half cup mashed potatoes and half cup cooked vegetables, then you are eating a healthy meal made up of smart portions.2. Don’t fill your plate completely: Try and eat in small portion sizes. If you still feel hungry, go for seconds, or need be third helpings. But overfilling your plate and then eating everything which is kept in front of you is not a good idea when you are planning to lose weight.
Go for smaller dishes: The smaller your dishes, the faster you can fight that weighing scale. Use small cuttlery as this will help you take smaller bites and chew your food properly and relish your meal to the core.
 When eating... just eat! It is not a healthy habit to multitask – watch TV, help your kid with homework, reply to pending mails while you eat. Sit and relax for at least one meal in the day with your family. 
Why drinking water is important: Often we confuse thirst with hunger and thus end up eating more food when we probably just needed some water, so with proper water intake, we can manage hunger better. An extra tip - drink a glass or two of water before you start your meals. This will make you feel fuller and help you eat lesser at the table, thus contributing to fat loss indirectly.

 USDA recommended serving sizes) smart serving sizes for some foods are as follows: 

• 1 slice of whole-grain bread
• 1/2 cup of cooked rice or pasta
• 1/2 cup of mashed potatoes
• 3-4 to four small crackers
• 1 small pancake or waffle
• 1 medium-sized cookies
• 1/2 cup cooked vegetables
• 1 cup (four leaves) lettuce
• 1 small baked potato
• 3/4 cup vegetable juice
• 1 medium apple
• 1/2 grapefruit or mango
• 1/2 cup berries
• 1 cup yogurt or milk
• 1 1/2 ounces of cheddar cheese
• 1 chicken breast
• 1 medium pork chop
• 1/4 pound hamburger patty

The New Fitness Rules You Didnt Know!

Hello fitties i keep hearing people talk about old school training and how they apply it to get results.I am a big fan of old school training but there are certain Rules/myths that should Die!!!Research and science have shed light on some old myths and they need to be replaced so here are some new Fitness rules you probably didnt know 

Old Rule 1: Drinking water/Green tea can help you lose weight
New Rule: Many sources tout drinking copious amounts of green to be the all-curing panacea of the Gods.Hell seriously how would green tea help you are consuming more than you need? If you've heard that drinking lots of water improves your skin Yes i agree but how does drinking tons of water with a cheese burger make you lose weight?

Another myth is that drinking lots of water will make you less hungry. Sorry to tell you this -- you may eat less because you're too busy trucking back and forth between the bathroom and dinner table, but that's about it.
Oh, and that whole "recommended eight glasses a day" thing? Also false. You should drink as per your body needs.The best indicator that you are dehydarated is Thirst.Thirst is your body telling you you are dehydarated.Dont get to being thirsty drink water through out the day


Old rule 2: Stretching before working out is crucial to preventing injury

New rule: Stretching after a workout can be beneficial, but stretching before a workout actually doesn't increase your range of motion. In fact, some studies suggest that stretching destabilize muscles, making them less prepared for strenuous exercise, especially if you're doing something like weight-lifting. Instead, do a warm-up, which gets your blood pumping.

Old rule 3: Vegetarian diets are healthier than meat-inclusive ones

New rule 3: Sure, eating lots of veggies is healthy. But in general, cutting out an entire food group -- even if it is one that can be high in saturated fat -- is bad idea. Meat is a key source of iron, which keeps your energy levels up, allows you to think clearly, and produces enzymes that fight infection. Moreover, Iron deficiency increases a woman's risk for postpartum depression.
Vegetarians often try to get their iron fix through lentils, beans, fortified cereals and tofu. However, you're still missing protein. Make sure to eat eggs, dairy products, or soy at every meal to get your animal-friendly dose.

Old rule 4: Lifting weights will make you look bulky

New rule 4: If you've been avoiding the free weights for fear of becoming the Incredible Hulk, no need to flee anymore. When it comes to increasing muscle size, testosterone is key. Men have 20 to 30 times the more testosterone than women, which is why they can bulk up so noticeably. But for you to reach Arnold Schwarzenegger proportions would require you to do far more weight-lifting than the average woman, plus have some sort of hormone imbalance (either genetic or synthetically induced, as with steroids).In fact, "strength training will help you Lose faster and keep it off in the long run," If you also do cardio, it'll help you retain muscle as you drop fat, as well as prevent your metabolism from slowing. So don't focus all your efforts on the elliptical machine -- some bicep curls could actually help you reach your ultimate goal.

Old rule 5: Sports bras are just to prevent painful bounce
New rule: Wrong -- sports bras are to prevent painful bounce and permanent breast sag. That's right -- it's not just old age and gravity that'll weigh your chest down. High-impact activities, like jogging or aerobics, can stress your Cooper's ligaments (the connective tissue that keeps breasts firm), causing your breasts to sag more quick Replace workout bras every six months to a year.

Old rule 6: A hot bath will prevent muscle soreness

New rule 6: Cold water is a better bet"Immersing yourself in chilled water is like an ice pack for your entire body,"
When you exercise, your blood vessels open wider and stay that way for at least an hour afterward. Soreness occurs when waste products like lactic acid settle in your muscles through these dilated vessels. Colder temps constrict vessels, limiting the amount of waste product that accumulates

Old rule7: Running is counterproductive to strength training
New rule 7: Sounds like you need to find a new trainer! "Running is definitely not counterproductive to building muscle, unless you're looking to dramatically increase muscle mass"In fact, as a weight-bearing exercise, running helps develop more lean muscle mass in the lower body -- which also keeps your bones healthy."

That doesn't mean it's a substitute for strength training, though. "Include lower-body strength moves like squats and lunges and upper-body moves like push-ups and pull-ups to reduce injury risk, increase stamina, and boost metabolism,"

Old rule 8: Holding weights while doing cardio increases calorie burn

New rule 8: Yes, but not enough to make it worthwhile. The added intensity of holding weights while doing cardio does bump your calorie burn slightly, but it can also lead to elbow and shoulder injuries. "The risks outweigh the benefits,"You'll expend more energy if you increase the weight you carry, but excessive or uncontrolled movements can damage the joints or cause muscle injury."A better option for blasting extra calories: Increase your speed or resistance level on either the treadmill or the elliptical machine.

Old rule 9: Fresh fruit is better than frozen fruit

New rule 9: Actually, no. "With shipping and storage, fresh fruit can often sit around for as long as two weeks before it hits your supermarket,During that time, it can lose a lot of its nutrients, especially vitamin C."In contrast, frozen fruit is often picked and frozen at the peak of freshness. It's also a better choice for concocting smoothies. But watch out for frozen fruits in syrup -- it packs extra calories.

Old rule 10: Doing crunches and ab workouts will get rid of belly fat

New rule 10: You can do crunches till you pass out, and you still might not get a six-pack. Why? If you have a high percentage of body fat, your abs will be covered with -- you guessed it -- fat. And no, doing ab exercises won't necessarily make you lose that belly fat, either. The truth is, you can't spot-train (otherwise, wouldn't we all be running around with flat stomachs and slim things?). In order to get visibly toned abs, you have to first reduce your overall body fat, which means plenty of cardio, coupled with strength training for faster results. After that, the fruits of your labor should start becoming apparent.

Vegetarians-How Can You Get Your Protein???

It’s easy to get enough protein without eating animals, but the doubters often have another concern: Are these meat-free protein sources complete?
How much protein do we need? The RDA recommends that we take in 0.8 grams of protein for every kilogram that we weigh (or about 0.36 grams of protein per pound that we weigh).

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 This recommendation includes a generous safety factor for most people.The term "complete protein" refers to amino acids, the building blocks of protein. There are 20 different amino acids that can form a protein, and 9 that the body can’t produce on its own. These are called essential amino acids —we need to eat them because we can’t make them ourselves. In order to be considered “complete,” a protein must contain all nine of these essential amino acids in roughly equal amounts.Yes, meat and eggs are complete proteins, and beans and nuts aren’t. But humans dont need every amino acid in every bite of food in every meal they eat; we only need a sufficient amount of each amino acid every day  Most dieticians believe that plant-based diets contain such a wide variety of amino acid profiles that vegans can get all of their amino acids with very little effort

FOOD	AMOUNT	PROTEIN	PROTEIN
		(gm)	(gm/100 cal)
Tempeh	1 cup	31	9.6
Soybeans, cooked	1 cup	29	9.6
Seitan	3 ounces	21	17.5
Lentils, cooked	1 cup	18	7.8
Black beans, cooked	1 cup	15	6.7
Kidney beans, cooked	1 cup	15	6.8
Chickpeas, cooked	1 cup	15	5.4
Pinto beans, cooked	1 cup	15	6.3
Lima beans, cooked	1 cup	15	6.8
Black-eyed peas, cooked	1 cup	13	6.7
Veggie burger	1 patty	13	18.6
Veggie baked beans	1 cup	12	5.0
Tofu, firm	4 ounces	11	10.6
Tofu, regular	4 ounces	10	10.7
Bagel	1 med. (3.5 oz)	10	3.9
Quinoa, cooked	1 cup	8	3.7
Peas, cooked	1 cup	8	6.6
Textured Vegetable Protein (TVP), cooked	1/2 cup	8	15.0
Peanut butter	2 Tbsp	8	4.1
Veggie dog	1 link	8	13.3
Spaghetti, cooked	1 cup	8	3.7
Almonds	1/4 cup	8	3.7
Soy milk, commercial, plain	1 cup	7	7.0
Whole wheat bread	2 slices	7	5.2
Almond butter	2 Tbsp	7	3.4
Soy yogurt, plain	8 ounces	6	4.0
Bulgur, cooked	1 cup	6	3.7
Sunflower seeds	1/4 cup	6	3.3
Cashews	1/4 cup	5	2.7
Spinach, cooked	1 cup	5	13.0
Broccoli, cooked	1 cup	4	6.7
Sources: USDA Nutrient Database for Standard Reference, Release 24, 2011 and manufacturers’ information. The recommendation for protein for adult male vegans is around 63 grams per day; for adult female vegans it is around 52 grams per day It is very easy for a vegan diet to meet the recommendations for protein. Nearly all vegetables, beans, grains, nuts, and seeds contain some, and often much, protein. Fruits, sugars, fats, and alcohol do not provide much protein, so a diet based only on these foods would have a good chance of being too low in protein. However, not many vegans we know live on only bananas, hard candy, margarine, and beer. Vegans eating varied diets containing vegetables, beans, grains, nuts, and seeds rarely have any difficulty getting enough protein as long as their diet contains enough energy (calories) to maintain weight. What about combining or complementing protein? Doesn’t that make the protein issue much more complex? Let’s look at a little background on the myth of complementing proteins. Protein is made up of amino acids, often described as its building blocks. We actually have a biological requirement for amino acids, not for protein. Humans cannot make nine of the twenty common amino acids, so these amino acids are considered to be essential. In other words, we must get these amino acids from our diets. We need all nine of these amino acids for our body to make protein. Some people say that eggs, cow’s milk, meat, and fish are high quality protein. This means that they have large amounts of all the essential amino acids. Soybeans, quinoa (a grain), and spinach also are considered high quality protein. Other protein sources of non-animal origin usually have all of the essential amino acids, but the amounts of one or two of these amino acids may be low. For example, grains are lower in lysine (an essential amino acid) and legumes are lower in methionine (another essential amino acid) than those protein sources designated as high quality protein. We recommend eating a variety of unrefined grains, legumes, seeds, nuts, and vegetables throughout the day, so that if one food is low in a particular essential amino acid, another food will make up this deficit For more articles stay right here on www.bhumicka.com