To gain muscle and lose fat, you need a variety of proteins, vegetables, fruits, carbohydrates and healthy fats. Eating protein helps build and maintain muscle. But it also helps you lose fat: protein have a higher thermic effect than carbs / fats.
- 1 1. Whole Eggs
- 2 2. Fish Oil
- 3 3. Salmon
- 4 4. Berries
- 5 5. Yogurt
- 6 6. Flaxseed
- 7 7. Extra Virgin Olive Oil
- 8 8. Mixed Nuts
- 9 9. Red Meat
- 10 10. Broccoli
- 11 11. Spinach
- 12 12. Peru
- 13 13. Quinoa
- 14 14. Oats
- 15 15. Tomatoes
- 16 16. Orange
- 17 17. apple
- 18 18. Carrot
- 19 19. Water
- 20 20. Green Tea
- 21 Putting It All Together
1. Whole Eggs
Rich source of proteins and cheap: 7gr / egg. The yolk contains most of the nutrients: half of the proteins, vitamins A / D / E and cholesterol to naturally increase testosterone levels.
Do not worry about cholesterol from eggs. The dietary cholesterol is not connected to cholesterol in the blood. If you have bad cholesterol, decrease your body fat instead of throwing out the yolk.
2. Fish Oil
Reduces inflammation (joints / skin), it makes you lose fat and increase testosterone levels. You need 9000mg of EPA / DHA per day. Since you will probably have to work hard to achieve that eating a fatty fish, consider a fish oil supplement.
One of the best sources of omega 3 which you also provides 20 grams of protein per 100 grams. However, salmon is bred in captivity is deficient in omega 3, as it is fed corn / grains. Prefer wild salmon.
Strong antioxidants that prevent cancer, heart disease and eye. Any kind works: raspberry, blackberry, blueberry, etc. Buy fresh or frozen and mix with oats.
It contains bacteria that improve your gastrointestinal health. Do not buy frozen yogurt or sugar and fruit. Buy plain yogurt. Eat with red berries and flaxseed.
Source of fiber, protein and omega 3. Grind the flax seeds to enjoy them to the fullest. Eat 1 tbsp with yogurt and berries before going to bed. Stay away from linseed oil: is unstable and does not contain fibers.
7. Extra Virgin Olive Oil
70% of monounsaturated fats that protect against heart disease and cancer. Add 1 or 2 tablespoons of olive olive oil to your salad. Buy extra virgin olive oil: it contains more polyphenols and tastes better.
8. Mixed Nuts
It contains mono and polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. mixed nuts have high caloric density, great if you're a skinny guy who wants to gain muscle mass.
Any will do: almonds, walnuts, cashews, hazelnuts ... Peanut butter also works as long as you buy natural peanut butter without salt or sugar.
9. Red Meat
Protein, vitamin B12, iron, zinc, creatine, carnosine and even omega-3 if you eat meat that was fed with grass. Eat steaks and hamburgers from the top or back. Read Dr. Lonnie Lowery's article on meat.
It contains many phytochemicals that fight cancer and has a natural predisposition antiestrogen. Broccoli also has lots of soluble fiber and low in calories, helping you lose fat. Eat other cruciferous vegetables for a change: cabbage, Chinese cabbage, cauliflower, kale ...
One of the more alkaline foods. Spinach prevents loss of muscle and bone, as well as cancer and heart disease because of its profile of many nutrients, and is one of the best foods to gain muscle mass.
If you do not believe that saturated fat is good for you, try white turkey. The fillet thinner has about 4.5 grams of saturated fat per 100 grams, while the white turkey is approximately 0 grams (so it is so dry). Eat turkey with spinach and quinoa.
The "king of grains" of América do Sul. The quinoa has more fiber and protein than rice or oats, has a much better flavor and has no gluten. Buy whiter grain, it is of better quality. Eat after exercise with meat and spinach.
Lowers cholesterol, offers you low glycemic carbohydrates for energy, and has many soluble fibers. Try this to shake after the milk and oats serum exercises.
It contains much lycopene, which prevents cancer. Lycopene in tomato paste is four times more bioavailable than in fresh tomatoes. Eat a pizza or pasta with tomato sauce and olive oil after weight training.
Vitamin C to combat disease, magnesium for lowering blood pressure, antioxidant betacarotene, etc. Stop taking processed orange juice, which often has added sugars. Eat orange or make your own orange juice.
The pectin in apples helps you lose fat by increasing satiety. The apple is also the strongest antioxidant after the cranberry (coma peels). Unfortunately, the apple is one of the fruits most contaminated by pesticides. Prefer organic.
Its high content of vitamin A improves eye health, especially night vision. Carrots are also rich in fiber, are low in calories and are tasty even raw.
Your body stores water if you do not drink enough. Drinking water prevents water retention, helps muscle recovery and prevents dehydration of resistance training. Buy a filter and drink 2 glasses of water with each meal.
20. Green Tea
Strong antioxidant and natural diuretic. Green tea also accelerates fat loss, prevents cancer and improves the blood sugar levels and circulation. Drink green tea in the morning instead of coffee. Green tea really do not bag.
Putting It All Together
Eat protein, vegetables, fruits and fats every 3 hours. 2 glasses of water with each meal. Carbohydrate just after exercise. Eat shit only 10% of the time. So you will gain muscle and lose fat more easily.