Recently a view has become popular that a diet focused on improving your health and body composition must be expensive. Many people think that they are unable to change their eating habits without draining their household budget. Is it really true? It turns out: no. You can eat "better" and "cheap" food at the same time. How to do it?
Reduce protein consumption
There is a belief that, regardless whether you want to increase muscle mass or reduce fat level, it is essential to increase protein intake. This often leads to a situation that the daily protein intake drastically exceeds your organism's demand. Few people realize that recommended amount of protein in a daily menu of a professional athletes is unlikely to exceed 1.7 - 1.8 g per kg of body weight, as studies show. So, eating 2g per kg body weight will cover you body's needs way more than enough. Meanwhile, many people who do just recreational training take doses that have no justification at all. Bearing in mind the fact that protein products (such as meat, fish, eggs, dairy products) are often more expensive than carbohydrates and fats, it is easy to see that reduction of consumption of this macrocomponent to the recommended amounts will simply reduce costs of your diet.
Change your approach to fat
Fat is an important component in a diet. Although, only selected fatty acids are considered necessary, and their sufficient daily supply does not exceed several grams, there is some evidence that insufficient intake of other fatty acids may also have some undesirable consequences. And so it is not recommended that share of energy from fat was lower than 15 - 20%. Most people these days are aware of this fact, nevertheless, it is still popular to choose skimmed products and aligning the shortage of this macrocomponent plenty of olive oil, linseed oil or other products of this category. Such solutions are primarily uneconomical. Typically, these skimmed products cost the same or more than their full-fat counterparts, and leave a "calorie hole" which is supplemented with costly additives such as vegetable oils. So swapping low-fat products to their full-fat versions can therefore be an excellent way to reduce diet costs. Similarly, expenditure on food can be lowered due to abandonmen of lean components (such as chicken breast, pork or beef) in favour of "fatter" elements. Instead of eating chicken breast, go for a chicken leg, instead of lean beef tenderloin choose fatter roast beef, etc.
Choose cheap vegetables and fruits
Fruits and vegetables are a valuable part of a healthy diet. Their incorporation in your diet is also important for development of physical form and improvement of body composition. Contrary to what it might seem, fruits and vegetables do not have to involve great expense unless of course you follow recent fashion and buy only expensive products such as avocados or sweet potatoes. It should be noted that prices of vegetables and fruits vary seasonally. You can go ahead and take this aspect into account when shopping. Instead of relatively expensive all-year-round broccoli, peppers, cauliflower, it is good to search for cheaper cabbage, carrots, celery, parsley, beets as well as potatoes which are a valuable and wallet-friendly alternative to cereal or rice. Root vegetables can be a perfect produce to prepare tasty and nutritious soup, which then can be blended and drunk in the form of cream to accompany your main course. Quite affordable are also: sauerkraut and pickled cucumbers. In case of fruits, it is usually wisely to buy apples and citrus fruit during winter season. The turn of summer and autumn is the time when fruits in offer turn out to be not only hugely varied but also of attractive prices. It is good to make a good use of this time.
Include offal in your menu
Liver, kidneys, tripe, heart and other offal may constitute a valuable and also cheap (even ridiculously cheap) part of a healthy diet. Hardly anyone seems to realise that these products represent a real wealth of vitamins and minerals as well as high-quality protein. In addition, they are really tasty if adequately cooked. Reluctance to offal stemms often from childhood. You should know that in adulthood taste preferences usually change and foods that previously seemed distasteful suddenly may appeal to you. Offal may be a way to break the monotony of everyday cooking, which, sometimes quite unnecessarily makes lots of people eat the same things day-in-day-out (for example chicken breast, rice and broccoli).