A DIETA MAIS BARATO DO MUNDO *ganhar massa muscular gastando o mínimo

Marombeiro Pobre Loco

30 Oct 202114:19

Summary

TLDRIn this video, the host addresses the challenge of maintaining a healthy diet on a tight budget, focusing on cost-effective yet nutritious foods for muscle growth and fat loss. They recommend affordable staples like rice, potatoes, bananas, oats, olive oil, peanuts, and eggs for carbohydrates, fats, and proteins. The host also shares tips on buying in bulk and taking advantage of promotions to save money. The video is a motivational guide for those with limited resources who still want to achieve their fitness goals.

Takeaways

🍚 The video emphasizes that rice is the most cost-effective carbohydrate source, especially white rice, which is recommended for its affordability and nutritional value.
🥔 Potatoes, including both white and sweet potatoes, are highlighted as excellent and cheap carbohydrate sources that can be varied for a diet on a budget.
🍌 Bananas are mentioned as a convenient and cheap carbohydrate source that is easy to carry and consume, also beneficial as a pre-workout snack.
🌾 Oats are recommended as a cheap and fibrous carbohydrate option, also providing some protein, and can be bought in bulk for greater savings.
💰 The video stresses the importance of buying in bulk and looking for promotions to save money on food purchases for a budget diet.
🍾 Olive oil is suggested as a good source of healthy fats, to be used sparingly, and only as a finishing oil to preserve its nutrients.
🥜 Peanuts and peanut butter are cited as cheap sources of good fats and can be bought in bulk to save money, but caution is advised due to their high calorie content.
🥚 Eggs are presented as an excellent dual source of protein and good fats, and buying in bulk from distributors can be more cost-effective.
🐔 Chicken breast with skin and bones is recommended as the most affordable protein source, despite the extra work of deboning and skinning.
🐟 Sardines are pointed out as the only fish that may be cost-effective, suggesting to buy fresh sardines in bulk for a cheap protein source.
🥩 Red meat and other types of fish are considered too expensive for a budget diet and are not recommended unless affordable options are available.

Q & A

What is the main topic of the video?
-The main topic of the video is about creating an affordable diet plan for muscle building and fat loss, focusing on cheap yet effective food options.
Why is the speaker emphasizing the importance of focusing on diet over supplements when on a budget?
-The speaker emphasizes the importance of focusing on diet over supplements because when on a budget, it's more cost-effective to prioritize whole foods that provide necessary nutrients rather than expensive supplements.
What are some of the cheapest carbohydrate sources recommended in the video?
-The video recommends rice, potatoes of any kind, bananas, and oats as some of the cheapest carbohydrate sources.
How does the speaker suggest preparing rice to keep it healthy and affordable?
-The speaker suggests preparing rice with a little oil, just enough to fry garlic, and seasoning it with minimal salt to keep it both healthy and affordable.
What is the speaker's opinion on the use of olive oil in a budget diet?
-The speaker considers olive oil as a good source of healthy fats but advises using it sparingly, such as drizzling it over meals or on salads, due to its cost.
What alternative to olive oil does the speaker recommend for cooking on a budget?
-The speaker recommends using regular cooking oil for cooking instead of olive oil to save money, while still using olive oil as a condiment for its health benefits.
What are the recommended sources of healthy fats other than olive oil mentioned in the video?
-The video mentions peanuts and peanut butter, as well as egg yolks, as recommended sources of healthy fats that are also budget-friendly.
Why does the speaker advise buying eggs in bulk from a distributor rather than regular markets?
-The speaker advises buying eggs in bulk from a distributor to save money, as it is usually cheaper than buying from regular markets.
What is the speaker's suggestion for the cheapest and most effective source of protein for those on a tight budget?
-The speaker suggests chicken breast with skin and bones as the cheapest and most effective source of protein, as it is more affordable than buying boneless and skinless fillets.
What is the speaker's view on red meat and fish as protein sources in a budget diet?
-The speaker believes that red meat and most fish are not cost-effective for a budget diet, with the exception of sardines, which can be a good source of protein if bought fresh and in season.
What is the overall message the speaker wants to convey about bodybuilding and diet regardless of financial status?
-The overall message is that bodybuilding and a healthy diet are accessible to everyone, regardless of financial status, and that dedication and consistency are key to achieving fitness goals.

Outlines

00:00

🍚 Affordable Diet Basics

The speaker introduces the topic of creating an affordable diet plan, focusing on cheap yet anabolic foods. They emphasize the importance of carbohydrates, proteins, and fats in a budget-friendly diet and promise to reveal the best cheap carbohydrates available in the market for both weight loss and muscle gain diets. The speaker shares personal experiences with budget dieting, mentioning that expensive supplements like whey protein, creatine, and albumin are not necessary when on a tight budget. They encourage viewers to stay until the end of the video for tips on cheap yet effective dietary choices.

05:00

🥔 Inexpensive Carb Sources

This paragraph delves into the best cheap sources of carbohydrates for a cost-effective diet. Rice is highlighted as an excellent choice due to its affordability and versatility, with the speaker's preference for white rice over brown rice. Potatoes, both white and sweet, are mentioned as another great carbohydrate source, suggesting that buying them in bulk during promotional days can save money. Bananas are also recommended as a convenient and cheap carbohydrate option, with advice to buy them in bulk when on sale and to mix their ripeness to prevent spoilage. Oatmeal is presented as a fiber-rich, protein-containing carbohydrate that is best bought in bulk from local markets to save costs.

10:00

🥑 Budget-Friendly Healthy Fats

The speaker discusses the importance of including healthy fats in a diet, even on a budget. Olive oil is suggested as a good source of healthy fats, with a note on its use as a finishing oil rather than for cooking due to its high smoke point. Peanuts, both as a snack and peanut butter, are recommended as a cheap source of healthy fats, with a tip to buy them in bulk and without added salt. Egg yolks are also highlighted as an excellent source of both protein and healthy fats, with advice to purchase eggs in bulk from distributors for cost savings. The paragraph concludes with a reminder to keep dietary fat intake moderate, at about 20-30% of the diet.

🥚 Protein on a Tight Budget

In this paragraph, the focus is on affordable protein sources for those with limited budgets. Chicken breast with bone and skin is recommended as a cheaper alternative to boneless, skinless chicken fillets, with the added benefit of doing the preparation work oneself. The speaker advises against expensive protein sources like red meat and fish, except for sardines, which should be bought fresh and with bones for the best value. The paragraph emphasizes the importance of creativity in meal preparation to avoid boredom and maintain dietary consistency, using different carbohydrate sources and simple seasoning to enhance flavor without additional cost.

Mindmap

Keywords

💡Dietary

The term 'dietary' refers to the types of food and drink that a person habitually consumes. In the context of the video, it's central to the theme of affordable nutrition for bodybuilding and weight management. The script discusses various cost-effective food options that can support a 'dietary' plan on a budget.

💡Anabolicity

Anabolicity, in the context of nutrition, refers to the property of substances that promote muscle growth. The video emphasizes the search for foods that are both economical and anabolic, meaning they contribute to muscle hypertrophy without breaking the bank.

💡Carbohydrates

Carbohydrates are a key macronutrient that provides energy to the body. The script mentions several affordable carbohydrate sources like rice and potatoes, which are vital for fueling workouts and supporting muscle recovery.

💡Protein

Protein is essential for muscle repair and growth. The video highlights the importance of finding cheap protein sources such as chicken breast and eggs, which are critical for a budget-friendly diet that supports muscle development.

💡Fats

Fats are another macronutrient necessary for overall health and hormone production. The script discusses good fats like olive oil and peanut butter, which are important for a balanced diet and can be incorporated affordably.

💡Budget

The term 'budget' is used to describe the financial constraints within which the video's dietary advice is framed. The entire video is about creating an effective diet plan while adhering to a 'budget', making it a central concept.

💡Supplements

Supplements are nutritional products meant to complement or enhance the diet. The video suggests that on a tight 'budget', one should prioritize whole foods over supplements like creatine or protein powders, which can be more expensive.

💡Bulking

Bulking refers to a period of eating above maintenance calories to gain weight, often muscle. The script mentions bulking in the context of choosing affordable foods that can support weight and muscle gain.

💡Cutting

Cutting is the process of losing body fat while maintaining as much muscle mass as possible. The video discusses affordable foods that can be incorporated into a 'cutting' diet to lose fat while preserving muscle.

💡Rice

Rice is highlighted in the script as an excellent, affordable source of carbohydrates. It is mentioned as a staple food that can be prepared with minimal oil and salt, making it a cost-effective choice for a dietary plan.

💡Potatoes

Potatoes are identified as a versatile and cheap source of carbohydrates in the video. They are recommended as a variable to rice and can be bought in bulk during promotional days at the market, as per the script's advice.

💡Eggs

Eggs are presented as a complete and affordable source of protein and healthy fats. The script suggests buying eggs in bulk from a distributor to save money, emphasizing their role in a budget-conscious dietary plan.

💡Chicken Breast

Chicken breast, with bone and skin, is recommended in the script as a cost-effective protein source. It's mentioned that removing the skin and bone can make it a cheaper alternative to the fillet, which is already deboned and skinless.

💡Sardines

Sardines are noted as an affordable source of protein in the video. They are highlighted as a cost-effective fish option that is high in omega-3 fatty acids and can be bought fresh from fish markets.

💡Creatine

Creatine is a popular supplement among bodybuilders to enhance performance and muscle gain. The script suggests that on a tight budget, one should focus on food rather than 'creatine' and other supplements, which can be more expensive.

💡Olive Oil

Olive oil is mentioned as a good fat source in the script. It's used as a dressing for meals and salads, and the video emphasizes buying it in bulk to save money while still benefiting from its healthful properties.

💡Peanut Butter

Peanut butter is highlighted as an affordable source of good fats and some protein. The script recommends buying peanut butter in bulk and using it sparingly to enrich the diet without breaking the bank.

💡Promotions

Promotions refer to special deals or discounts on food items. The video script advises viewers to take advantage of these 'promotions' at the market to stock up on affordable, nutritious foods like bananas and potatoes.

💡Shape

In the context of the video, 'shape' refers to achieving a toned and muscular physique. The script uses 'shape' to inspire viewers to commit to their dietary and exercise routines to see physical transformation, regardless of budget constraints.

Highlights

The video discusses affordable dietary options for muscle growth and fat loss without expensive supplements.

Rice is recommended as the best cost-effective carbohydrate source for those on a tight budget.

White rice is suggested over brown rice for its affordability and calorie content.

Cooking rice with minimal oil and seasoning is advised for a budget-friendly diet.

Potatoes, both white and sweet, are highlighted as excellent and cheap carbohydrate sources.

Buying potatoes in bulk during promotional days is suggested to save money.

Bananas are mentioned as a convenient and cheap source of carbohydrates.

Oatmeal is recommended for its fiber and protein content, and as a cost-effective carbohydrate.

Buying food in bulk from municipal markets is a strategy for cost-saving.

Olive oil is introduced as a good source of healthy fats, but used sparingly due to cost.

Peanut butter is suggested as an affordable source of good fats and can be made at home.

Eggs are highlighted as an excellent source of protein and good fats.

Whole eggs are recommended over egg whites for their balanced protein and fat content.

Chicken breast with skin and bones is suggested as a cheaper protein source than fillets.

Sardines are recommended as an affordable and healthy fish option.

Creativity in meal preparation is encouraged to avoid getting bored with a limited diet.

The importance of natural seasonings for flavoring budget-friendly meals is emphasized.

A real-life success story of a friend who built muscle on a diet of rice, potatoes, chicken, and eggs is shared.

The video concludes with motivation that anyone can achieve their fitness goals regardless of financial constraints.