To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.Eating fats also helps fat loss: your body holds fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.
Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you “20 super foods you need to build muscle & lose fat”.
1. Whole Eggs:
Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol.Eggs are one of the most perfect forms of protein. There’s a reason eggs are super popular in the fitness world. They’re an awesome source of protein, at about 6 grams per large egg, with all essential amino acids. Vegetarians and meat-eaters alike can reap the protein-packed benefits from eggs.
Egg whites are not a whole food. When you consume a fragmented food like egg white, your body doesn’t process it like a whole food. This means you can often develop cravings for “something else” because your body is wondering where the rest of the food is. Save yourself the hassle of jumping on the cravings roller coaster and just eat the whole food!
2. Fish Oil:
Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. Since you’ll probably struggle to get enough from eating fatty fish, consider a fish oil supplement.The fish oil benefits include decreasing the risk of heart disease and stroke while also helping reduce symptoms of depression, hypertension, attention deficit hyperactivity disorder (ADHD), joint pain, arthritis and chronic skin ailments like eczema. Fish oil intake has also been associated with aiding the body in weight loss, fertility, pregnancy and increased energy.
Most of the fish oil benefits are because it’s one of nature’s richest sources of omega-3 fatty acids. While fish oil benefits are numerous, there are some false claims on how to use this incredible supplement, but in this article I go over the proven scientific evidence to demonstrate the true benefits of fish oil.
3. Wild Salmon:
One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Salmon has earned its research reputation as a health-supportive food based largely on its unusual omega-3 fatty acid content.
Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
Berries have been shown to be some of the healthiest foods on the planet. It seems new research is constantly being published and berries are being recognized and analyzed for their health giving properties. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
The words “live and active cultures” on the container mean that your yogurt has probiotics, beneficial bugs that live in your digestive tract and help crowd out harmful microorganisms that can cause intestinal infections. (Only a very small number of companies put yogurt through a post-pasteurization process that kills off all bacteria.)
6. Flax Seeds:
Flax Seeds – the shiny, nutty seeds have an earthy aroma and a host of health benefiting properties. I first came across this wonder seed while reading up on hair health. Experts seem to agree that if you need some help with hair fall and want to grow your hair, there is nothing like a regular dose of flax seeds. Initially, I had a little difficulty in cultivating taste for it in its raw form, but my love for it grew after a while
Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.
7. Extra Virgin Olive Oil:
Eating extra virgin olive oil as part of a balanced diet may help prevent or delay the onset of diabetes. Ravetti says extra virgin helps “regulate and balance our insulin levels, so you’re not really having those spikes.”Extra virgin olive oil contains a substance called oleocanthal, which has anti-inflammatory agents, meaning olive oil is like a natural Ibuprofen. Research increasingly suggests inflammation impacts a number of chronic diseases, so olive oil’s anti-inflammatory properties grow more compelling all the time.
70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
8. Mixed Nuts:
Mixed nuts are a snack food consisting of any mixture of mechanically or manually combined nuts. Peanuts, almonds, walnuts, Brazil nuts, cashews, filberts, hazelnuts, and pecans are common constituents of mixed nuts.
Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
9. Red Meat:
Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin.Meat is high in both protein and iron,” says Stirling-Reed of SR Nutrition and a fellow of the Association for Nutrition.
“Red meat can play a role in a balanced diet. It contains a number of beneficial nutrients and is a source of B vitamins, vitamin D, selenium and zinc,” says Stirling-Reed.As with iron, when consumed via red meat, all of these nutrients are highly ‘bioavailable’ meaning that it’s easier for the body to break them down than if they were delivered via other food sources.
Broccoli is known to be hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable. Broccoli even has significant amounts of omega 3 fatty acids, which are well know as an anti-inflammatory.
High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale…
Spinach leaves help in weight reduction as it is low in calories and fat. It is very nutritious and has a good quality of fat soluble dietary fibre. This fibre aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating. Thus, this leafy vegetable is often recommended to dieters because in dieting, it is important to avoid repetitive eating.
One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.
Eating foods like turkey that are high in protein help to increase the feeling of satiety and make you feel fuller for a longer period. Getting enough protein ensures maintenance of lean muscle mass and can keep insulin levels stable after meals. That being said, protein is the one nutrient that most meat-eaters are already getting plenty of.
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual foods as the key to good health.If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.
It also helps to prevent heart disease by reducing high blood pressure and diabetes. Fiber lowers cholesterol and glucose levels, may lower your risk of developing hemorrhoids and may help you to lose weight as it takes a longer time to chew than does other foods because it makes you feel fuller for longer and is less “energy dense” which means it has fewer calories for the same volume of food.
South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.
Oats are a rich source of fiber, both soluble and insoluble, which helps in regulating bowel movements and hence prevents constipation.Since oats help stabilise blood sugar and reduce risk of type-2 diabetes, diabetics should consume oats regularly. The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars, and beta-glucan delays the fall in blood sugar levels before meals and slows the rise after a meal.
Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. If you suffer from high blood pressure, a daily dose of oats will help combat this problem and in turn, lower risk of hypertension.
They provide the body with a tremendous amount of natural vitamins and minerals such as vitamin A, vitamin K, vitamins B1, B3, B5, B6, B7, excellent vitamin C, folate, iron, potassium, magnesium, chromium, choline, zinc, and phosphorus.
Tomatoes can reduce the amount of damage done to your body by smoking cigarettes or inhaling second hand smoke. Tomatoes contain coumaric acid and chlorogenic acid that work to protect the body from carcinogens that are produced from cigarette smoke.High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes.
Oranges are very low in calories and rich in fibers which make you feel full for long.This Vitamin C rich fruit has good antioxidants which are essential for humans. These antioxidants prevent the formation of free radicals that carry out unwanted oxidations. These oxidation reactions are known to cause diseases and inflammatory experiences in the body.
Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.Oranges have low calories and can be consumed daily. It can balance the sugar levels in your blood very effectively.
Apples are one of the most popular fruits — and that’s a good thing.Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
Apples are also a rich source of polyphenols. While nutrition labels don’t list these plant compounds, they are likely responsible for many of the health benefits.To get the most out of apples, keep the skin on. It contains half of the fiber content and many of the polyphenols.
Carrots are known by herbalists to prevent infection. They can be used on cuts—shredded raw or boiled and mashed.Carrots are used as an inexpensive and very convenient facial mask. Just mix grated carrot with a bit of honey. See the full recipe here: carrot face mask.Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
Vitamin A assists the liver in flushing out the toxins from the body. It reduces the bile and fat in the liver. The fiber present in carrots helps clean out the colon and hasten waste movement.
Water is the main component of the human body. In fact, the body is composed of between 55 and 78 percent water, depending on body size. Adequate and regular water consumption has numerous health benefits. As an added plus, it has no calories, fat, carbohydrates or sugar.
Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.Water helps keep the body well hydrated, which is essential because almost every cell in the body needs water to function properly.
20. Green Tea:
Green tea is the healthiest beverage on the planet.It is loaded with antioxidants and nutrients that have powerful effects on the body.Green tea also has small amounts of minerals that are important for health.It doesn’t contain as much as coffee, but enough to produce a response without causing the “jittery” effects associated with too much caffeine.
Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
Tag: See before you eat!!!