Welcome to the best foods for fat loss and muscle gain guide. In contrast to popular belief, reducing as many calories from your daily diet as you can is not a good way to get your fat loss goals. Rather than, you should add whole, healthy foods to your diet which can still fill you up, boost your energy, and provide enough necessary calories to keep the metabolism stay strong. This list made by Healthy Guide will reveal to you top 34 best foods for fat loss and muscle gain.
I. Foods For Fat Loss – 4 Important Rules For Faster Fat Loss
The human body requires fuel to operate and exercise, and the source of such fuel is usually food. It is the reason why most people report the hungry feeling when they work out. Trying to lose weight can be counterproductive if you do not find the right balance of filling, healthy foods. That is why you should stick to a diet based on the following 4 science-backed components.
It is recommended to consume at least 20gr of fiber each day from fruits, whole grains to veggies. Fiber can keep you feeling full for a longer period. Each gram of fiber consumed correlated to ½ pound less weight.
2. Vitamin D And Calcium
Reach for vitamin D – and calcium-rich foods. These nutrients usually go together in foods, particularly dairy.
Vitamin D and calcium work together within the human body, primarily to improve your bones. However, they also help in accelerating the process of fat loss. Dairy foods are main sources of calcium and vitamin D in most diets. Vitamin D, on the other hand, plays a crucial role in controlling weight. Many people want to consider a vitamin D supplement. It is shown that people need more than the current intake of vitamin D when they age, because the older skin might produce less vitamin D. This is the reason why leading experts about vitamin D recommend a daily supplement of 1,000 IU of the vitamin D.
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3. Good Fats
Go for good fats if you want to lose weight faster. Good fats include monounsaturated fatty acids as well as omega-3 fatty acids available in avocados, nuts, oils, certain fish and chocolate as well.
According to a study, these fats, not mention to being good for your heart, could help you feel fuller for a longer period after meals. Less hunger obviously less eating.
When it comes to foods for fat loss and muscle gain, another rule you should know is choosing lean protein like white meat chicken, fish, turkey, lean beef sirloin, and pork loin chops. Apart from being an essential nutrient, the protein also helps you feel full longer. This is a great benefit for those who want to lose weight fast.
II. 34 Super Foods For Fat Loss To Add To Your Diet
Keep reading for more super foods that can help you lose weight effectively at home!
1. Whole Eggs
According to studies, eggs do not cause heart attacks as popular beliefs. They do not adversely impact blood cholesterol. More importantly, they are one of the best foods for fat loss and muscle gain. Thanks to the high content of protein and healthy fats, eating eggs can help you feel full with few calories taken. Eggs are nutrient dense and could provide you with all essential nutrients required on a calorie restricted diet. Most of these nutrients are found in the yolks.
2. Green Tea
Another choice among foods for fat loss is green tea. If you do not drink green tea with your daily workouts, you may be wasting your time at that course. It is shown that those people who sip 4-5 cups of green tea every day could lost more belly fat than their counterparts who do not drink tea. That is because green tea consists of catechins, an antioxidant hindering the belly fat storage and supporting quick fat loss.
When it comes to best foods for fat loss and muscle gain, spinach gets its fame due to a large number of beneficial nutrients contained, such as potassium, fiber, iron and even protein. This dark, leafy green can be used to make healthy smoothies which could aid fat loss. Or, you can take advantage of it as a bed for your colorful salads.
4. Chia Seeds
Being a main nutritional punch, the little seeds – chia seeds – are beneficial for those who want to lose weight safely. Just one tablespoon of chia seeds consists of 69 calories, due to the presence of heart-healthy fats and fiber included. Therefore, it is not surprising that chia seeds are available in many types of smoothies as well as puddings.
5. Flax Seeds
Similar to chia seeds, flax seeds also contain fiber, healthy fats and other good nutrients. Thus, it supports so much for the weight loss process. That is why it is considered one of the best foods for fat loss. You can add flax seeds to smoothies, or sprinkle them atop your morning bowl of cereal or use them in your baking to make healthy dessert.
Those oily fish, including salmon, are very healthy. It can keep you full for a long time with few calories. Having high quality protein, a good amount of healthy fats and all kinds of important nutrients, salmon and seafood in general provide eaters with a large amount of iodine which is very essential for the proper function of the thyroid. Healthy thyroid is crucial because it keeps the metabolism running optimally. Also, salmon contains omega-3 fatty acids which can decrease inflammation that plays a main role in metabolic disease and obesity.
7. Chick Breast And Lean Beef
Despite meats has been blamed for different types of health problems, there is not good evidence backing it up. Lean beef is friendly for your fat loss goals because it is high in protein. Following a high protein diet could boost you burn from 80 to 100 more calories each day. If you are following a low-carb diet, then you can freely eat fatty meats. However, if you apply a moderate- to high carbohydrate diet, choosing lean meats might be a better choice.
8. Boiled Potatoes
Potatoes have some properties making them a good food for weight loss as well as optimal health. Containing a wide range of nutrients, potatoes can help people feel full after a long period of time. As a result, they will eat less of other types of foods.
Boiling potatoes will create a large amount of resistant starch – the substance similar fiber which comes with many benefits, including fat loss. If you are looking for a type of foods for fat loss, then do not overlook potatoes.
Tuna is a high-protein and low-calorie food. Because tuna is lean fish, so you hardly find much fat in it. Many bodybuilders and fitness models take advantage of tuna in their diet to keep protein high, fat low. They also support in the process of muscle building.
10. Legumes And Beans
Legumes and beans are beneficial for your fat loss, if taken properly. This group of food includes black beans, lentils, kidney beans and others. Fiber and protein in these foods lead to satiety. But, they should be prepared well because many people get trouble tolerating legumes.
11. Cottage Cheese
One of the best foods for fat loss is cottage cheese, which is high in protein, low in fat and carbohydrate. Consuming a good amount of cottage cheese is a good way to increase your protein intake. Furthermore, dairy products like cottage cheese also consist of a high amount of calcium, which can aid the process of fat burning.
Avocados are unlike other fruits which are high in carb. This unique type of fruit is full of healthy fats. Particularly, they are high in monounsaturated oleic acid – the similar kind of fat in olive oil.
On the other hand, though avocados contain mostly fat, they also have a lot of water, so they are not as energy dense as you think. Also, they have some other crucial nutrients such as potassium and fiber.
With its pretty color, watermelon is a great fruit for weight loss. Eating watermelon will help you stay hydrated which is an important factor in losing weight for different reasons. When you drink adequate water, your system, including your metabolism, will be better at working at their maximum capacity. Moreover, appropriate hydration can prevent your body confusing thirst for hunger, leading you to overeat all day long.
Another suggestion when it comes to foods for fat loss is tomatoes which are a combination of water, antioxidant lycopene, and potassium. You can bake tomatoes with parmesan and pesto for a healthy, quick snack. Or, you can use them as part of a salad.
15. Dark Chocolate
Dark chocolate is one of the surprising foods for fat loss and muscle gain. It contains antioxidants known as flavonoids, promoting good heart health. It is estimated that one ounce of 70 to 85 percent cacao dark chocolate contains 64 gr of magnesium, 3 gr of fiber that aids muscle and nerve function, bone strength and immune health. In order to get the maximum benefits of dark chocolate, you had better take a bar with no less than 70 percent cacao.
Though being high in fat, nuts are not fattening you. Nuts are a great snack, including balanced amounts of fiber, healthy fats and protein. According to many prestigious studies, consuming nuts could boost your metabolic health and lead to fat loss. Those people consuming nuts seem to be leaner, healthier than their counterparts. However, do not go overboard because nuts still provide you with a lot of calories.
17. Some Types Of Whole Grains
In regard to foods for fat loss, it will be a mistake if skipping whole grains, particularly the grains containing fiber and protein. Those whole grains are brown rice, quinoa and oats. Oats have beta-glucans, the soluble fibers which could increase metabolic health and satiety. Brown rice, on the other hand, contains a large amount of resistant starch, particularly if you cook and then let them cool down afterwards.
However, avoid refined grains because they are fattening and harmful.
18. Chili Pepper
Consuming chili peppers might be good for those who want to lose weight. Chili peppers have a substance named capsaicin, which could decrease appetite and increase the effectiveness of fat burning. That is why this substance is found in many supplements for fat burn and weight loss.
The majority of health experts agree that fruits are healthy. According to some studies, people who ate the fruits and veggies seem to be healthier than those who do not. Even fruits have sugar, they still have fiber helping preventing the sugar from being released too fast into the bloodstream.
In fact, just those people who are on a ketogenic, low-carb diet or having intolerance to fructose may want to minimize or avoid fruit. For most people, fruits are good for a fat loss diet.
In general, all berries are good for the health, but blueberries are among the best because of the antioxidant anthocyanin, giving them their color as well as anti-inflammatory properties. Also, blueberries consist of fiber that helps you feel satisfied.
21. Almond Butter
You may be freaked out when knowing about the nutritional content of almond butter. The fat included in almond butter makes this food delicious and keep eaters satisfied; hence, it is great to add almond butter to your carb-based food to accelerate your fat loss process.
Pomegranate seeds really deserve one of the best foods for fat loss and muscle gain. Not mention to possessing disease-fighting antioxidants and folate, pomegranates also contain fiber which can satisfy your sweet crave.
You could use pomegranates in salads or take advantage of them as a snack.
Controlling your hunger will be easier if you add quinoa to your plate. It consists of both protein and fiber, a great nutrient combo helping your feel full for hours.
This is an incredible choice among foods for fat loss. Having high content of vitamin C and fiber, oranges are really a fruit promoting fat loss. Those people who consumed more vitamin C – rich foods tend to have lower body mass index in compared with those consuming less vitamin C. Also, vitamin C enhances the production of carnitine within the body, which can reduce fat. Additionally, the fiber content of orange can reduce the chance of people gaining weight.
Having a large content of vitamin C, cabbage is a good immune-booster. You should enjoy it in a stir-fry or combined with the sweet-tart apples.
Similar to other cruciferous vegetables, cauliflower is rich in cancer-fighting phytonutrients and is a good source of folate and vitamin C. Indulge in light steamed florets or even raw cauliflower to take advantage of the antioxidant power of this plant.
Grapefruit is a powerhouse of folic acid, pectin, potassium, and vitamin C. Pectin is a soluble fiber which is good for weight loss. Also, red and pink varieties of grapefruit also have vitamin A and lycopene which can protect the arteries walls from potential oxidative damage. In order to get the best nutrients, you should choose heavy-sized fruits.
It is estimated that lettuce gives 60 to 70 calories per pound. It is one of the diet-friendly foods. The romaine lettuce alone is a good source of folic acid, B vitamins and manganese, helping in regulating the blood sugar. It is also essential for appropriate immune system function. For similar effects and most nutrients, you could also opt for purple and dark green varieties like red or green leaf.
Radishes are among great foods for fat loss you should not skip. The brightly-colored veggies are jam packed with folic acid, antioxidants, potassium, and sulfur compounds which support digestion. Do not forget leafy green tops because they have 6 times of the vitamin C as well as more calcium than roots.
Well, cucumber is famous for its uses in health and beauty, but it is also great for those who want to lose weight at fast speed. This summer vegetable has a high content of water than any other food. It is shown that 96.7% of this fruit is made up of plain water. Also, cucumber is very easy to integrate into your meals. Some ideas to use cucumber for weight loss and fat burn are tossing sliced cucumber on the salad, dipping sticks of cucumber in hummus for a quick snack, or whipping up the refreshing cucumber soup.
Some people say that celery possesses negative calories. Despite it is not confirmed but it is not too far from the truth. Because celery is largely made up of water, it just has 6 calories per stalk. However, despite the low calorie count, it still keeps you feel satiated and full, due to the availability of fiber. Celery is not short on nutrient at all. It has vitamin A, C and K along with folate. Whether you want to snack or a meal dish, celery can give what you need.
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31. Green Peppers
Green peppers might seem rather hearty and dense, they are really made up of 92% water. Thus, they are not only good for your fat loss goals, but also pack a lot of antioxidants. Simply grill them up for a dinner or cut a few raw pieces of them for a quick but healthy snack.
Whether you love traditional or Greek yogurt, it is still good for your waistline. According to a study conducted by researchers in Harvard University, people who consumed a significant amount of yogurt continually for a decade or even longer reported a lower weight than those who did not.
The skin of apples contains a lot of filling fiber, helping you take fewer calories in general. Moreover, the antioxidants in this fruit can prevent metabolic syndrome, which boosts your risk of heart disease and other health problems such as obesity. You can make use of apples on your low-calorie snacks.
The last but not least effective one in this list of foods for fat loss is water. Have you ever heard about drinking plain water for fat burn? This diet strategy really works, plus with consuming other foods containing water, such as vegetables and fruits. People who consumed high-water-content foods seemed to have lower body mass indexes as well as smaller waistlines. It is thought that water in those foods might fill up the stomach, thereby eating less. Thus, you can make this tactic work for you by consuming more in-season fruits as and vegetables as well.
To sum up, losing fat needs both proper workouts and diet, but following a healthy diet that contains best foods for fat loss is the first step to make sure that your goals of fat loss can be achieved. After reading thoroughly this entry about “34 best foods for fat loss and muscle gain”, I hope that you could plan a diet which is suitable for your goals and your status.
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