Cheers
April 11, 2024
Minutes To Read: 4

Get to know GH diet, supporting weight loss and muscle hypertrophy

Wishing to lose weight and get more defined muscles? So stimulating growth hormone even after adulthood may be the right option for you. This has supporting action in burning fat and conserving the lean mass, our muscles.

Also known as somatotropin, growth hormone (GH), the growth hormone, is produced by the pituitary gland at the base of the skull and is responsible for the natural growth spurt in adolescence.

According to Camila Coimbra Mello, a nutritionist at Hospital Sepaco, this hormone acts during the growth phase, and under its action, almost all cells increase in volume and number, providing a growth of tissues, organs and, consequently, body growth ?, he reveals.

A great ally in the gain of lean mass, in addition to the practice of regular exercises, consuming foods precursors of GH have become fashionable among gym goers. Another reason is that natural production of GH declines as age increases, and a stimulus to continue to perform its good role is ideal.

GH Benefits for the Body

Considered by many to be a "fountain of youth", this hormone has numerous actions on our body. Check out some of the benefits of GH and prove the importance of this hormone in maintaining a healthy body:

Also read:? I lost 17kg without starving or exercising?

Helps in muscle recovery and hypertrophy: Because this hormone helps promote protein synthesis, it is critical for muscle recovery and increase, especially after a sequence of exercises.
Increases in fat burning: It even assists in the metabolism of fats, turning them into energy for the body and thus helping the body to burn fat more easily.
Improves sleep quality: When maintained at optimal levels, GH can improve sleep quality by decreasing nighttime awakening and improving deep sleep (known as REM sleep), during which the body is more relaxed.
Guarantees stronger bones: This hormone stimulates bone resorption and bone-forming cells, leading to increased bone mass, and is an excellent adjunct in the fight against osteoporosis.
Reduces the risk of cardiovascular disease: According to medical research, when there is a deficiency of this hormone, lipoprotein metabolism is affected, increasing the chances of developing cardiovascular disease.
Enables improvement of erectile dysfunction: Another study suggests that it is an adjuvant in this dysfunction that affects many men, since penile erection can be induced by it through its stimulating activity on the cavernous smooth muscle.
Provides a sense of well-being: In one study, it was shown that deficiency of this hormone can cause changes in cognitive function, mood and baseline concentration, which is a good option to ensure a feeling of well-being.

The benefits cited above demonstrate the importance of GH and show that the effects caused by decreased production of this hormone due to increasing age, such the importance of this hormone for the proper functioning of the body.

The GH Diet

Recently, much has been said about GH diet and its effects. The dietitian explains that this diet works from eating high fat foods, antioxidants, lean proteins and fiber, the so-called precursors of this hormone.

"The diet is aimed at individuals who are overweight or even who want to keep and just burn fat and individuals who want to gain muscle mass," advises the professional.

According to Camila, the diet is based on foods rich in omega 3, 6 and 9, such as nuts, nuts, and avocado, for example, as well as lean proteins such as white meat, red and soy, as well as dark green leaves, milks and their derivatives, since low in fat.

The nutritionist has prepared a menu with meal options rich foods precursors of GH, which will stimulate the production and secretion naturally in the body. Check the options, choose your favorite and take the test:

Also read: 10 Healthy Alternatives to Kill Your Craving for Candy

Breakfast

Option 1: 1 medium slice of avocado drizzled with olive oil and 1 thick slice of melon.
Option 2: green juice - prepared with 1 leaf of organic kale beaten with 5 units of grapes (to taste), ½ glass of water and grated ginger, 2 slices of wholemeal bread or grains, 1 slice of white cheese with 1 slice of brisket light turkey.
Option 3: 4 units of small brown rice crackers with cottage cheese and oregano,? 1 glass of vegetable milk (by reference) sweetened to taste.

Morning snack

Option 1: one serving containing 2 pistachios, 1 Brazil nut and 1 prune.
Option 2: one serving with 4 Brazil nuts.
Option 3: one serving containing 3 almonds and 1 apricot.

Lunch

Option 1: 1 plate of lettuce salad, 2 tablespoons avocado accompanied by grated raw carrots, 2 tablespoons sauteed broccoli, 3 tablespoons brown rice, 1 small bean shell, 1 fillet ( about 120 g) of grilled lean meat accompanied by 1/2 cup (120 ml) of red fruit juice.
Option 2: 1 plate (dessert) of dark green leafy salad (watercress, kale, etc.), 2 tablespoons chickpeas, 1/2 cooked medium sweet potato, 1 roasted drumstick accompanied by 1/2 cup ( 120 ml) of orange juice.
Option 3: 1 dish (dessert) of watercress salad, arugula, radish, cucumber, 1 wholemeal noodle pickle with gravy, 3 baked soy meatballs accompanied by 1/2 cup (120 ml) pineapple juice.

Afternoon snack

Option 1: 1 bowl of fruit salad accompanied by 1 teaspoon gojiberry and 1 teaspoon oat bran.
Option 2: 1 jar of nonfat plain yogurt with 1 teaspoon ground flax and chia.
Option 3: 1 sandwich prepared with 2 slices of wholemeal bread with 1 tbsp basil and cheese pate (beat 2 slices of mines cheese in the processor with basil to taste, 1 ounce of olive oil and 1 pinch of salt) accompanied by 1 cup ( 200 ml) of lemon water (without sugar).

Dinner

Option 1: 2 steamed chicken steaks (about 240 g) with vegetables (such as zucchini, cauliflower, broccoli) steamed, seasoned with salt and 1 tablespoon (olive oil).
Option 2: 1 plate (dessert) of arugula salad, cucumber, cherry tomato and 1 medium avocado slice, accompanied by 4 tablespoons of braised quinoa with ground beef and spices to taste.
Option 3: 1 dish (dessert) of lettuce salad, arugula, watercress, 1/2 tomato, 2 tablespoons of grated beets and 1 tablespoon of flaked almonds accompanied by 1 spinach stew with garlic and 1 fillet ( about 180 g) of fish (saint peter or white hake) grilled with lemon and herbs.

Regarding the restrictions of this diet, Camila explains that there are no contraindications to it, "as long as the individual follows a dietary plan with guidelines set by a professional in the area, preferably a doctor or nutritionist and has a proper and regular monitoring."

Since it is based on foods high in fat considered good, it is okay to follow it as long as your tests are up to date and your body is in normal condition. It is worth emphasizing that just like any diet, professional monitoring is necessary and indispensable.