Best 20 Foods to Lose Fat & Build Muscle

Burn Fat and Build Muscle With These 20 Foods

Many kinds of vegetables, proteins, fruits, healthy fats, and carbs are needed if you want to build up muscle and also shed fat. Protein intake assists the process of building up muscles and maintaining them. It will also be an aid in the fat-loss program, for protein has more thermic value than carbohydrates or fats. Consuming fats in fact will help you to lose fat.

If you avoid fats, your body will hold them. For your vitamins, along with the needed minerals, you have to eat vegetables and fruits. For post-workout recovery, they are essential. Carbohydrates are the gas that your muscles need to make you energetic.

A lot of people find it tough getting these foods. They may be too busy or they may not have the information needed to make a proper diet plan. Here is list of superfoods that you will need to shed fat and develop muscles.

Protein Rich Foods

1. Eggs

They are rich in protein and do not cost much. One egg contains seven grams of protein. Most of the nutrients are in the yolk. Eggs have protein and they raise your testosterone level. They also have vitamins A, D and E. Don’t let the cholesterol worry you. Nutritional cholesterol is not connected with blood cholesterol. To lower your bad cholesterol, lessen your body fat and don’t throw away the yolk.

2. Fish Oil

Fish that’s Oily.  Oily fish lessen inflammation of the joints and the skin. They also cut down body fat, besides increasing testosterone levels. You may not get all you need from fish only, so you can have some supplements that have fish oil.

3. Extra Virgin Olive Oil

It contains some ¾ of the fats which are good the heart. Monounsaturated fat may also help protect against cancer. Add half spoon of it to salads. Use olive oil that’s of the extra virgin quality for it has extra
polyphenols. It also has a better taste.

4. Yogurt

Yogurt has bacteria to help your gastrointestinal system. But don’t go for the yogurt that’s frozen or the one that has sugar or even fruit added to it. Plain yogurt that’s low in fat is best.

5. Salmon

This fish is one of the best suppliers of good fats or omega-3. It will also give you 20 grams of protein for every 100 grams you eat. Salmons that are found in fish farms do not have much omega-3. It’s better to have the fish that’s found in the deep sea.

6. Berries

Berries are good antioxidants. They help to prevent cancer and are good for the heart and for eye problems. You can choose from raspberries or blackberries or any of the many varieties of berries. Mix fresh or even frozen ones with oatmeal.

7. Nuts

Various nuts have monounsaturated as well as polyunsaturated fats. They are also protein-rich and are good sources of fiber along with vitamin E and minerals zinc and potassium etc. Have a mixture of nuts for their dense calories. Eat them if you need to put on weight. All kinds of nuts are good, but don’t have them salted or sugar-coated.

8. Flax  Seeds

They are rich in protein and fiber as well as omega-3. Flax seeds must be ground and eaten. One tbsp took with yogurt or even berries before bedtime is recommended. But flax oil is not good for health as it is both unstable and has no fiber.

9. Meat

Beef too is good for health if the animal is fed on grass.  You will get vitamin B12, iron and zinc, protein, creatine as well as carnosine, and omega-3.

10. Spinach

Spinach may prevent loss of muscle or/and bone. It also helps prevent cancer and heart problems as it has high nutrients.

11. Broccoli

This plant contains phytochemicals that may help fight cancer. It also has anti-estrogenic effects. The plant is also rich in fiber that’s soluble. It is low-calorie and helps in fat-loss diet plans.

12. Turkey

Saturated fat is actually good for humans. White turkey proves this. Leanest meat has 4.5% of the bad fat, white turkey almost zero grams. Eat it with spinach and/or quinoa.

13. Tomatoes

These red veggies are rich in lycopene, a cancer-preventing chemical. Lycopene in paste of tomato is best. Eat pizza or have pasta with a dash of olive oil as well as tomato sauce after that strength workout.

14. Quinoa

The grain that is called ‘king’,  quinoa is high in fiber, richer in protein when compared to rice and oats and it has a better taste. Besides, it is free of gluten. Purchase the whiter variety. Good for meals after workouts.

15. Oats

Oats are good to lessen cholesterol. They also give you good carbs and are rich in fiber that is soluble. Great for foods after workouts.

16. Oranges

This fruit has vitamin C, magnesium, antioxidants, and other good nutrients. But don’t have processed juice of an orange for this variety contains added sugars. Eat them as they are or make orange juice at home.

17. Apples

The pectin in this fruit reduces weight by raising satiety levels. They rank only behind cranberries among oxidants. But apples are also contaminated by pesticides. Eat organic ones.

18. Carrots

They are very rich in vitamin A. Thus carrots help to improve eyesight and are good for persons with problems pertaining to night vision. They are fiber- rich, low in calories and have a good taste, even when eaten raw.

19. Green Tea

It’s a good antioxidant and diuretic. Green tea increases the fat-loss process and also helps to prevent cancer. It is an aid to the circulation of blood sugar.

It also improves the latter. Drink in the morning, substituting coffee. Use real tea, not tea bags. In short, at intervals of three hours, eat proteins, vegetables, fats, and fruit.

20. Water

If you don’t drink adequate amounts of water,  your body will retain it. Drinking thus averts retention of water and helps muscles to recuperate. Drinking also inhibits the chances of dehydration caused by strength workouts. At every meal, drink water.

Drink two glasses of water at every meal. Have carbs only after workouts. Restrict junk food to ten percent all the time. Become stronger — then you will lose fat and build up muscle.

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