Building muscle and losing fat requires a disciplined approach towards food. It is essential that you understand what kinds of foods are best for muscle building and how much of them to consume. Unfortunately, there are a lot of misconceptions about what food is good for the body. For example, we all know protein helps you gain muscle. But what most of us don’t know is that good fat also helps you lose fat!
In order to gain muscle and lose fat, it is important to have a good mix of all food categories. Here is a list of superfoods that are great to achieve that chiseled look:
- Whole eggs
Perhaps the best source of protein and good fat, whole eggs are cheap and healthy. Egg yolks contain the most nutrients including protein, vitamins A, D & E and dietary cholesterol i.e. good cholesterol to naturally help your body build muscle.
- Fish oil
You have probably already heard that fish contains good fat that nourishes the body. It also reduces inflammation of joints, lowers body fat and provides overall good health. If you have difficulty including fatty fish in your diet, consider having a fish oil supplement.
Avocados contain a good dose of “good fat,” or heart-healthy monounsaturated fat. Almost a quarter of the entire fruit is made up of healthy fats, which keep you feeling sated for longer. This helps curb those between-meals hunger pangs that have you reaching for cookies, chips or coffee.
Avocado is great on toast, cubed and put into a salad, or eaten with a spoon right from the shell! Since avocados have a rich, creamy texture, they can be mashed and used as a substitute for mayo, blended into a salad dressing or smoothie, or even turned into an indulgent chocolate pudding!
All berries are good for you. These tiny powerhouses are rich in anti-oxidants and are a great source of fibre. In addition, strawberries have anti-inflammatory effects that promote weight loss. Severe inflammation can block the hormones that help keep you lean and strawberries help unclog and restore those hormones. Plus, the fibre makes you feel full, so snacking on berries can help cut down on the processed snack foods we usually reach for. It satisfies your sugar craving too! Mix berries with a bowl of oats make for a healthy and filling meal.
- Paneer (cottage cheese)
Paneer is an Indian staple and for vegetarians, a great source of protein and carbohydrates. Paneer provides your body with amino acids, which your body in turn uses to build muscle and other tissue.
On the weight loss front, paneer contains a protein called casein, which makes you feel fuller for longer because your body digests it at a slower rate, curbing cravings. Slow digestion + high satiety = less likely to get hungry between meals.
- Flax Seeds
Another superb source of omega-3 fatty acids along with fiber and protein, flax seeds are amazing for muscle gain. Grind flax seeds and mix the powder with a teaspoon of yogurt for best results.
All nuts including walnuts, almonds, cashews, hazelnuts and peanuts are rich sources of saturated fats (saturated fats are the best kind of fats), protein, fiber, vitamin E, zinc, potassium and a lot more nutrients. Nuts can do wonders for your health – just make sure not to indulge in salted or sweetened ones.
Quinoa is also known as the ‘King of Grains’ in South America. It’s rich in fiber and protein, gluten-free and tastes delicious too. Enjoy quinoa with meat and spinach for best results.
Now that you have a list of the right foods for your fitness goals, you can start planning your meals and workouts around them! Exercise and a good diet complement each other – so when you #ChooseFTNS, choose the right food to balance it out.