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: proteins have a higher thermic effect than carbs\/fats. Eating fats helps fat loss: your body retains fat if you don’t eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbohydrates fuel your muscles so you feel energetic at the gym. A lot of you struggle to find these foods. Occasionally because you are too busy or sometimes because you simply lack information.
This list will assist that you 20 super foods to help build muscle and burn fat. 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. Dont worry about cholesterol in eggs. Dietary cholesterol is not bound to blood cholesterol. Reduces inflammation, lowers body fat and increases testosterone levels. You need 9000 mg EPA\/DHA per day. As you’ll likely struggle to find that by consuming fatty fish, look at a fish oil supplement. Wild Salmon. Among the best sources of omega-3 oily acids which also makes you 20g protein per 100g serving.
Farm raised salmon is, however, omega-3 deficient: its corn\/grain fed. Go with wild salmon. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any sort works: cranberries, raspberry, blackberries, blueberry, etc. Purchase fresh or frozen berry and mix with oatmeal. Yogurt. Contain bacteria which enhance your gastrointestinal health. Dont purchase frozen yogurt or yoghurt with added fruits and sugar in the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds. Flax Seeds. Source of fiber, protein & omega-3. Grind the carrot seeds to get the maximum from them. Take 1 tbsp with yogurt & berries before going to bed.
Stay away from linseed oil! its unstable and contains no fiber. Extra Virgin Olive Oil. 70% polyunsaturated fats which protect against heart ailments and cancer. Add 1-2 tablespoon olive oil to your salads. Buy Extra Virgin Olive Oil: it includes more antioxidants and tastes better. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, good if you’re a skinny guy who’d like 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. Red Meat. Protein, vitamin B12, heme iron, zinc, nourishment, carnosine and even omega-3 if that you eat grass fed beef.
Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowerys article on Meat. Broccoli. High in cancer fighting phytochemicals and anti estrogenic indoles. Broccoli is also high in fiber-soluble them and low calorie, helping fat loss.