Super Foods You Need to Build Muscle & Lose Fat. 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. Lots of you struggle to get these foods. Sometimes because you’re too busy or sometimes because you just lack information. This list will help you “. 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. Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Step inside the all-new REDBOOK! It's got even more of what you want: fashion deals, beauty tricks, weight-loss secrets, and ways to be happierIf you have bad cholesterol, lower your body fat rather than throwing the yolk away. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. One of the best sources of omega- 3 fatty acids that also gets you 2. Farm raised salmon is, however, omega- 3 deficient: it’s corn/grain fed. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. What's New and Beneficial About Raspberries. One of the most fascinating new areas of raspberry research involves the potential for raspberries to improve management. Buy fresh or frozen berries and mix with oatmeal. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds. Source of fiber, protein & omega- 3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber. Extra Virgin Olive Oil. Add 1- 2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight. Anything works: almonds, walnuts, cashews, hazelnuts, . Protein, vitamin B1. Eat steaks & hamburgers from top round or sirloin. 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, . 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. Eat turkey with spinach & quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach. Reduce cholesterol, provide you with low- gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training. Vitamin C to fight diseases, magnesium to lower blood pressure, anti- oxidant beta- carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide- contaminated fruits. Their huge vitamin A content improves eye- health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw. 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. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags. Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. Carbs post workout only. Junk food 1. 0% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.
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