Food

10 Super Foods That Help You Gain Muscles While Losing Weight

Some people are obsessive about strength training and spend hours in the gym but, without much evident results.

This poses a serious question – Is strength training alone enough for weight loss?

The answer is NO.

People either completely ignore the diet or end up making diet blunders which give them less results even after hard work at the gym.


How-To-Avoid-Losing-Muscle-While-Dieting

This simply means that all the efforts they put in the hard training sessions goes in vain. This may be because they don’t give much importance to their diet.

So, let me tell you that right nutrition when combined with strength training is highly capable of giving better results. So if you have plans to build muscles and lose weight, make sure to include these super-foods in your diet.

#1. Lean beef

Planning to gain muscles? Lean beef should be a must-have addition to your diet. They have all the nutrients that can boost muscle growth. They are high on protein content. When it comes to protein, do you know that 3oz of lean beef equals to what 1.5 cups of beans can give you with very lesser calories? They even have a decent amount of B-vitamins, proteins, zinc and iron too.

#2. Skinless chicken

Just like beef, another important item you must have in your diet to make muscles is chicken. Apart from building muscles, it helps to maintain weight, improve bone health as well as help in body repair and maintenance. Try out the different chicken dishes so that you never get bored of having them in the diet.

#3. Cottage cheese

Cottage cheese is ideal for muscle maintenance as they are high in casein content. Casein is a protein that takes time to digest and can be good especially when you on a low diet or not eating at all. Apart from this protein, it also contains calcium, vitamin B12 and some other nutrients.

#4. Eggs

Eggs has a good number of amino acids, vitamin D, protein, choline and the good fat. Taking eggs can provide your body with almost every kind of important and essential nutrients that can help to maintain the muscle growth.

#5. Whey protein

When it comes to losing weight and building muscles, whey protein supplements play a very important role. They are the affordable form of protein which can be taken before or after the workout and even mixed up with different dishes.

#6. Fishes

Fishes have a high quantity of omega-3 fatty acids, proteins and fat. They help to improve body metabolism while inducing weight loss.

#7. Oatmeal

The low glycemic index has made oatmeal one of the best sources of carbohydrates. Some of the benefits of taking oatmeal are fat loss, improved fiber content, less hunger, more energy, etc.

#8. Whole grains

Whole grains should be a must-have in your diet if you are focusing on weight loss. They have more nutrient contents when compared to the refined grains. So for the same reason, they help in muscle growth, better strength and fat loss.

#9. Fruits & vegetables

Make sure you have a bowl of fruits every day with your meals. They are high in fiber and so they boost digestion and nutrient absorption. They also have vitamin C, beta-carotene, vitamin E and other important nutrients.

#10. Healthy fats

Good fats are important for our body as well as to lose weight. Sounds skeptic, right? Good fats boost production of growth hormone which can help in muscle growth. The good fats that you will find in the food are monounsaturated and polyunsaturated fats. The different sources of these good fats are leafy veggies, avocados, salmon, seeds, oils and nuts.

Eating right aids in proper digestion and helps to get all the important nutrients for the body. So, planning a proper diet along with proper fitness regime can go a long way to lose weight and build muscles.

Guest Post by Freya Lowe, Founding Editor at thedietsuggestions.com

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