What You Ought to Eat To Lose Weight And Construct Muscle
Many people who are starting their weight loss are wondering if there are any ways to speed up the process and guess what?
There are. Achieving your weight loss goals doesn't have to be a struggle. Losing weight and building muscle can be made easier by eating the right foods and adding a muscle burning supplement to your diet.
High protein foods:
Did you know that there are foods that have been scientifically proven to help build muscle? Here is a list of high protein foods that can help you build muscle:
- Eggs: Rich in vitamins, healthy fats, antioxidants and nutrients. Poach or boil an egg with a side dish of vegetables, salsa, or whole wheat toast.
- Oats: Loaded with fiber, magnesium and vitamin B1. When preparing oats for breakfast or lunch, the recommended serving size is half a cup. Add berries or honey for extra flavor.
- Broccoli: Offers more protein than other vegetables and is filled with vitamin K, vitamin C, and potassium. A cup of fresh, steamed, or raw broccoli can be served on its own or as a healthy side.
- Salmon: Contains omega-3 fatty acids, vitamin B12 and protective antioxidants. Stick to no more than 3 to 4 ounces of baked, poached, or grilled salmon.
- Chicken breast: Low in fat and rich in vitamins and minerals. Similar to serving for salmon, 3 to 4 ounces of chicken breast is best, oven-roasted or grilled to perfection.
- Almonds: Rich in healthy fats, vitamin E and magnesium. A handful or about 23 almonds is the recommended serving. Try adding some Greek yogurt for versatility.
- Artichokes: Versatile and high in fiber. Artichokes can be mixed into a hearty spinach dip and eaten with your favorite whole grain crackers, or roasted in the oven with a touch of olive oil and sea salt.
- Avocado: Provides protein, healthy fats, and fiber. Mash 50 grams or 1/3 of an avocado and sprinkle with a few flakes of cayenne pepper on a wholemeal slice of toast.
- Greek yogurt: Packed with protein and healthy bacteria. Stick to plain, unflavored yogurt to limit sugar intake. Keep your serving size at 1 cup or 8 ounces. Add organic honey or fruit to sweeten it.
Super foods:
Superfoods can help speed up your metabolism, control your appetite, increase weight loss, and build muscle. You will surely burn fat faster and easier if you include these foods in your diet:
- Sweet potatoes: This slow-burning carbohydrate can make you feel full longer. The recommended serving size is a medium-sized sweet potato, which is about 4.6 ounces. Bake in the oven, cut open and add a touch of salted butter and cinnamon for flavor.
- Black beans: Produces a chemical called butyrate, which causes the body to burn fat for fuel. Steam half a cup of black beans on the stove and add to brown rice or a salad for a serving of protein.
- Apple Cider Vinegar: A source of acetic acid, an ingredient that has been shown to overwhelm the body's ability to build fat. Mix two tablespoons of apple cider vinegar with an 8-ounce glass of water. Drink this before or after each meal to reap the benefits.
- Andean millet: Healthy strength. High in insoluble fiber that will keep you full and prevent you from overeating.
- Bananas: Packed with potassium, which can reduce and prevent bloating. Dice a peeled large banana and add it to a bowl of oats for breakfast or just eat it for a nutritious snack.
- Grapefruit: Loaded with water and fiber that can promote the feeling of fullness. Peel and halve a large grapefruit (save one half for later), dice and add sugar-free sweetener to taste.
- Garlic: Appetite suppressant and energy booster. The great thing about garlic is that it can be added to almost any hearty dish. Chop up your garlic beforehand and store it in your refrigerator to use as a condiment.
- Green tea: Contains antioxidants and caffeine that help improve metabolism. Studies show that green tea extract has been shown to contribute to weight loss. Treat yourself to a hot cup of green tea every morning or evening and add honey to sweeten it.
- Ginger: An anti-inflammatory agent that aids digestive health. Shaved or chopped ginger can be added to tea or soup for added flavor.
Tips for losing weight and gaining muscle:
In addition to including high protein foods, superfoods, and weight loss supplements in your diet, it's important to maintain a sustainable exercise routine. For best results, this should include both cardio and weight training.
Jogging, running, or biking three times a week for 30 minutes not only can help you reach your weight loss goals faster, but it also has great health benefits.
Including cardio in your exercise routine is known to lower your risk of heart disease and high blood pressure. Some more popular cardiovascular activities include abseiling, swimming, and kick boxing.
Weight training ensures that your body burns fat instead of muscle. Building muscle can also improve your body's ability to burn calories at rest.
Equipment such as dumbbells, resistance belts, and kettlebells can be conveniently purchased online so you can work out from the comfort of your home.
Other tips you can use to successfully achieve your goals include setting realistic goals for yourself, planning / preparing meals, and finding a training partner.
Takeaways
Losing weight and building muscle can be achieved through healthy lifestyle changes. Diet and exercise are essential ingredients in achieving your goals.
Including a variety of superfoods, high protein foods, vitamins, and supplements can not only speed up your weight loss but also greatly improve your overall health.
Remember to be patient and stay positive on your journey. Remember, this is a process and you will not see results overnight.
If you stay consistent and follow the tips listed above, you can be sure to get the body you deserve.
About the author:
Kevin Slater is a successful blogger who frequently writes articles on health and wellness, self-improvement, and parenting. Kevin is known for posting informative and fun content on his blog and other online platforms. When Kevin is not busy writing, he often spends time at home with his family and pets.
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