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.
Therefore, include these foods in the diet because they are ideal for fast muscle building and fat burning!
This is a classical source of protein, very nutritious and it is not overly burdensome for the family budget.
It is an excellent source of omega-3 fatty acids, but it also contains about 20 grams of proteins per 100 grams.
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.
4. 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.
A diet rich in nuts provides the body mono and polyunsaturated fats. You have a wide spectrum of nuts – hazelnuts, walnuts, almonds…
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, …
7. OAT MEAL
If you have problem with high cholesterol, you should include oat flakes in your diet. This food provides many useful substances, as well as a longer feeling of satiety and is excellent for weight loss.
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.
If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5 g saturated fat/100 g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.
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.