Let’s see a list of the best foods for weight loss that you can easily start adding to your daily meal plan. It’s easy to list foods that help to reduce weight, but the goal here is to lose weight and gain muscle. Let’s dive in!
10 Best Foods List for Weight Loss and Muscle Gain
Wish to lose weight but also to gain healthy muscles? This or that! Which one to pick! So much trouble you are going through! If you wish to transfer yourself into your desired body shape, you must select some foods that will help jump-start your slim down. There is no easy way or shortcuts to make that happen. You have to give your attention and dedication to be the perfect fit. Having a good meal plan always pays off. You better make a list of health-friendly foods that might help you lose weight and gain muscle.
What are the best foods for weight loss?
Foods that are enriched in fibres will help you feel fuller and thus help you eat less. You should keep your meal full of greens and colourful veggies to get the essential vitamins and minerals. Well, here’s the tricky part: only having fruits and veggies won’t give you a perfect body from inside and outside. Your body needs protein to survive. Have a sufficient amount of lean meat, egg, beans and lentils. Many believe, to lose weight, eliminating all kinds of animal products is the best way. Is it so? A growing number of nutritionists said that meat is a weight-loss and muscle gain friendly food because it’s high in protein and helps to gain healthy muscle.
Hey, don’t forget to avoid calorie-dense foods as you are opting to get a slim body. Sugary beverages, such as sodas, sports drinks, and fruit juices, are very high in added sugars. Baked foods, such as cookies, pastries, and many premade desserts, are often very high in added sugars, so they must be avoided. There are other foods that you should be careful about: processed meat, ice cream, crackers and chips, white rice, white pasta, white bread, fast foods, French fries, alcohol if you wish to gain a healthy body and life. You have to maintain a healthy diet, including the best foods for weight loss, and then you will see the difference in no time! Physical exercise plays a magical part in gaining muscle and losing extra weight. Exercise increases metabolism, or how many calories you burn in a day. It can also help you build and maintain lean body mass, which helps increase the number of calories you burn each day. Exercise triggers your body to give you that healthy inner out outer body.
Let’s see a list of the best foods for weight loss that you can effortlessly start adding to your daily meal plan. It’s easy to list foods that help to reduce weight, but the goal here is to lose weight and gain muscle. Let’s dive in!
Apples
What could be the best food for weight loss rather than the Apples! Yes! Your most favourite apples are on top of the list. Apples are a great source of antioxidants, low in calories, and contain a good amount of pectin fibre. You can easily add apples to your morning routine or mid-morning/ evening snacks. They are great at reducing your hunger and help to lose weight. One medium-sized apple contains the nutrient: Calories: 95, Carbs: 25 grams, Fibre: 4 grams, Vitamin C: 14% of the Reference Daily Intake (RDI), Potassium: 6% of the RDI, Vitamin K: 5% of the RDI. In recent studies, dietitians have reported that crunchy and fresh apples have flavonoids that help to burn belly fat. A study found that those given a supplement of ground apples and apple juice concentrate lost more weight and had lower levels of “bad” LDL cholesterol, triglycerides, and total cholesterol than the control group. Now you are convinced to keep it on top of the best foods for weight loss, right?
Avocados
Avocados are high in fibre and promote weight loss and metabolic health. Avocados help reduce appetite, decrease the risk of high blood pressure, and serve to lower your cholesterol levels. Avocados are high in carbohydrates, healthy monounsaturated and oleic fatty acids, but yet they rev your metabolism and are keto-friendly. People who eat avocados tend to be healthier and weigh less than others. Glutathione presents in avocados are capable of eliminating toxins from our liver. A single 3.5-ounce (100-gram) serving (3) of avocado contains Vitamin K: 26% of the daily value (DV), Folate: 20% of the DV, Vitamin C: 17% of the DV, Potassium: 14% of the DV, Vitamin B5: 14% of the DV, Vitamin B6: 13% of the DV, Vitamin E: 10% of the DV. It helps to give you glowing skin as well. Hurry up and grab some avocados for you today!
Eggs
Routine lifestyle, lots of greens, physical exercise and Eggs! That’s what you need to be the star in the crowd. Eggs are the super source of protein and vitamins. It will help you to lose weight and also to gain muscle. The cholesterol found in egg yolks serves as the scaffolding for steroid hormones, and the ½ a gram of leucine in each egg is like throwing cocktails on your muscle-building party. Choline, found in eggs, is a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. No wonder, eggs are on the list of best foods for weight loss and muscle gain. So far the science that confirmed that, 3 eggs per day is perfectly fine for a healthy individual. In case of a low carb, high protein diet, you must have more than 1 in a day. Still do keep in mind that your present health condition must be taken into consideration to fix your meal plan. Eggs increase good cholesterol which is needed for our body and people who have higher levels of good cholesterol, have a lower chances of heart disease as well.
Wild Salmon
Well the weight loss equation is quite simple, protein builds muscle. More protein= more muscle=more fat burning! Wild salmons are great at giving you the required protein amount and give you that pump to gain healthy muscle. Just keep in mind to intake a lower amount of carbs and fat. And then the stage is all yours buddy! Salmon is a fine source of anti-inflammatory Omega 3 fatty acids, and those are essential for our health. As per health experts, you should consume a minimum of 2 servings of salmon or any other sea fish in a week to make sure you are getting the sufficient amount of omega 3 fatty acids and other nutrients. Isn’t it too comforting to maintain a diet with your favourite foods! Yes! We all love the wild salmon dishes!
Lean Beef
It is well known that while putting our body on a healthy diet, we must avoid red meat as much as possible and instead of that we need to consume white meat such as chicken, turkey, eggs, lentils, beans, avocado, sea fish. But now, modern diet society advises to eat lean beef as it provides a great portion of protein, Iron, zinc, B-vitamins and other essential minerals. Pumping iron is important for muscle growth, lean beef could be the best source for that. The leanest cuts of beef is a great option for a health-conscious diet. Don’t forget to look at the saturated fat level.
Nuts
As you are on to losing weight and gaining muscle, you are having a low carbs, moderate fats and high protein diet. In order to get healthy fat you must know the safe sources. Nuts are well deserved to be on the list of best foods for weight loss. Your body, skin needs a minimum of fat to maintain its activity. If you completely cut the fat, you might lose the elasticity of your skin which will result in early aging. Nuts help to keep your skin younger looking and fresh. Nuts are the perfect source of protein, fats, and fibre, that give you the extra calories you need without having them pad your waistline. Isn’t it just so good to hear!
Yogurt
Yogurt is a very important part of your meal. You can go for the Greek plain yogurt. Yogurt is rich in protein and contains gut-bacteria-boosting probiotics. Hey wait! Be careful with the flavoured, sweetened yogurts, since they are often sneaky sugar bombs. Yogurt is a rich source of calcium, a mineral necessary for healthy teeth and bones; B vitamins, particularly vitamin B12 and riboflavin, protein, and many other nutrients. Yogurt boosts your immune system. Greek yogurt is known to influence appetite control and delay feelings of hunger. If you eat yogurt regularly, it may result in benefiting digestive health and weight control. Without any delay get your cup of yogurt and have it with some fresh berries!
Spinach
Oh spinach! Popeye has taught us about the benefits of spinach, now we don’t need to repeat that again. Spinach is crucially important and it demands to be on your list of best foods for weight loss. The mineral Iron is essential to building muscle and strength, and spinach is the dietary MVP. This leafy green is also a fine source of magnesium, a mineral that’s essential to muscle development, energy production, and carb metabolism. Spinach is famous for its speed up weight loss process benefit. Eat lots of greens, and enjoy the changes by yourself. Grab your cup of spinach and let the extra body fat leave you alone! You can have spinach in your raw salad, or any spinach dish, either way it’s going to help you out.
Kale
You don’t know about the benefits of kale! You are joking, right?
Kale is known as the king when it comes to weight loss foods that help muscles grow. Kale is rich in antioxidant, Calcium, vitamin C and K. Kale contains an impressive amount of iron, a mineral which is vital for muscle development. Iron circulates oxygen to your muscles. Kale is also rich in vitamin K and vitamin K keeps you feeling good through your rigorous lifting routines. Kale is known for helping manage blood pressure, boosting digestive health, and protecting against cancer and type 2 diabetes. It has several health benefits along with weight management. You better start having kale from now on!
Sweet Potato
When it comes to continuing a diet to lose weight and gain muscle, you must eat a low carb diet. And again that carb you are supposed to eat should be from a good source of slow carb. Sweet potatoes are one of them. Slow carbs are digested slowly, which keeps you feeling fuller and energized for a longer period of time. Sweet potatoes are full of magic nutrients such as carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which helps your body to convert calories to energy rather than stored as fat. Also their high vitamin profile (including A, C, and B6) give you more energy to burn at the gym or your green garden.
You can add many other foods in the list of best foods for eight loss, for example you can add other green leafy vegetables, fresh fruits, you can avoid too much sweet fruits though; mushrooms, olives, protein shakes and many more. Before taking any protein shakes make sure you got the right amount in your hand. You can consult any dietician for that. In terms of oil, you can go for the olive oils, as it’s supposed to be healthier than others. It’s easy to lose weight and you have to stay healthy while doing that. Now you know the secret of having the best foods for weight loss and muscle gain. So without any delay, start working on yourself and feel the freshness and lightness in yourself. Fitness comes in a package, weight loss, maintaining and physical activity! Enjoy.
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