Best diet plan for weight loss and muscle gain – Affirm your commitment to a healthy lifestyle as well as a body that is not just fit but well proportioned. With the right physique, you bring out the alpha man in yourself making you feel more confident about your looks than ever before.
This diet ensures your body gets all the nutrients it needs while losing weight – The diet is focused on avoiding processed foods and includes lots of vegetables and fruits in the meals I’ll be talking about a simple but effective diet plan.
Best Protein Foods For Weight Loss And Muscle Gain
Eggs contain high-quality protein, healthy fats and other important nutrients like B vitamins and choline
Proteins are made up of amino acids, and eggs contain large amounts of the amino acid leucine, which is particularly important for muscle gain
Also, B vitamins are critically important for a variety of processes in your body, including energy production
Salmon is a great choice for muscle building and overall health.
Each 3-ounce (85-gram) serving of salmon contains about 17 grams of protein, almost 2 grams of omega-3 fatty acids and several important B vitamins
Omega-3 fatty acids play an important role in muscular health and may even increase muscle gain during exercise programs
3. Chicken Breast
There’s a good reason why chicken breasts are considered a staple for gaining muscle.
They are packed with protein, with each 3-ounce (85-gram) serving containing about 26 grams of high-quality protein
They also contain generous amounts of the B vitamins niacin and B6, which may be particularly important if you are active
These vitamins help your body function properly during the physical activity and exercise that’s necessary for optimal muscle gain
What’s more, some research has shown that higher-protein diets containing chicken may aid fat loss
4. Greek Yogurt
Dairy not only contains high-quality protein, but also a mixture of fast-digesting whey protein and slow-digesting casein protein.
Some research has shown that people experience increases in lean mass when they consume a combination of fast- and slow-digesting dairy proteins
However, not all dairy is created equal.
For example, Greek yogurt often contains approximately double the amount of protein as regular yogurt
While Greek yogurt is a good snack anytime, eating it after a workout or before bed may be beneficial due to its mixture of fast- and slow-digesting proteins
In addition to 20 grams of protein per 3-ounce (85-gram) serving, tuna contains high amounts of vitamin A and several B vitamins, including B12, niacin and B6. These nutrients are important for optimal health, energy and exercise performance
Additionally, tuna provides large amounts of omega-3 fatty acids, which may support muscle health
This may be particularly important for older adults. Research has shown that omega-3 fatty acids can slow the loss of muscle mass and strength that occurs with age (15Trusted Source).
6. Lean Beef
Beef is packed with high-quality protein, B vitamins, minerals and creatine (16, 17Trusted Source).
Some research has even shown that consuming lean red meat can increase the amount of lean mass gained with weight training
However, even when you’re trying to gain muscle, it may be best to choose beef that supports muscle gain without providing too many extra calories.
For example, 3 ounces (85 grams) of 70% lean ground beef contains 228 calories and a whopping 15 grams of fat
However, the same amount of 95% lean ground beef contains slightly more protein and only 145 calories and 5 grams of fat
Shrimp are almost pure protein. Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat and zero carbs While healthy fats and carbs are important in your overall diet, adding some shrimp is an easy way to get muscle-building protein without too many additional calories.
Like many other animal proteins, shrimp contains a high amount of the amino acid leucine, which is necessary for optimal muscle growth
Half a cup (86 grams) of cooked soybeans contains 14 grams of protein, healthy unsaturated fats and several vitamins and minerals
Soybeans are a particularly good source of vitamin K, iron and phosphorus
Iron is used to store and transport oxygen in your blood and muscles, and a deficiency can impair these functions
Young women may be particularly at risk of iron deficiency due to blood loss during menstruation
9. Cottage Cheese
One cup (226 grams) of low-fat cottage cheese packs 28 grams of protein, including a hearty dose of the important muscle-building amino acid leucine
Like other dairy products, cottage cheese can be purchased with varying fat contents. High-fat versions like creamed cottage cheese provide more calories.
Choosing which type of cottage cheese is best simply depends on how many extra calories you want to add to your diet.
Regardless of which type you choose, it’s a great muscle-building snack.
10. Turkey Breast
Healthy Foods For Weight Loss And Muscle Gain
These fat-burning foods make the perfect sidekick to your weight-loss routine.
No single food will automatically target those areas on your body that you might not be the happiest with. Fat loss only happens when you burn more calories than you ingest, leading your body to preferentially break down lipid stores for energy. But alongside a proper fitness regimen, what fat burning foods you eat will help you torch body fat.
Whether it’s turning off fat genes, helping to build muscle that robs energy from adipose cells, revving your metabolism and ability to burn fat, or helping you feel fuller longer so you consume fewer calories, these foods have been proven to show an increased rate of fat loss. So stop these bad habits that give you belly fat, and instead, incorporate these healthy fat burning foods into your diet to whittle your waist and bring your midriff back in line.
1. Cayenne Pepper
Who knew there was a connection between a spicy pepper scorching your mouth and burning your belly fat? Scientists did! According to a study in the American Journal of Clinical Nutrition, daily consumption of one of the compounds found in pepper (capsaicin) speeds up abdominal fat loss by boosting the body’s ability to convert food into energy. It also acts as a natural appetite suppressant: men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not, a study by Canadian researchers found. All you have to do to reap the benefits is use a pinch of cayenne pepper to season grilled fish, meats, and eggs.
A scoop of guacamole is one of the most effective fat-burning, hunger-squashing snacks known to man. Not only are avocados rich in vitamin B6—which directly counteracts the belly-fat-building stress hormone, cortisol—they’re also full of monounsaturated fat. This healthy fat may actually prevent body fat distribution around the belly by down-regulating the expression of certain fat genes, according to research in the journal Diabetes Care. These same satiating fats may also be the reason behind another study that found people who ate half a fresh avocado with lunch reported a 40 percent decreased desire to eat for hours afterward.
Carbs are not the enemy. Not whole-grain carbs, that is. People who ate three or more daily servings of whole grains (such as oats) had 10 percent less belly fat than people who ate the same amount of calories from processed white carbs (bread, rice, pasta), according to a Tufts University study. It’s theorized that this is due to whole grains’ high fiber and slow-burn properties, which keep you satiated longer.
4. Wild Salmon
The fat-burning equation is simple: Protein builds muscle. More muscle = more fat burning. And fish is one of the healthiest sources of lean protein—especially wild salmon, says dietitian Lauren Minchen, MPH, RD, CDN. It’s also a rich source of anti-inflammatory omega-3 fatty acids, which fuel fat burning, block fat storage and aid weight loss, she explains. But that’s not all: “Getting enough protein and healthy fat also helps to reduce cravings and has been shown to help keep weight off for longer,” adds Alissa Rumsey, MS, RD, CDN, CSCS.
5. Sweet Potatoes
The phrase “slow carb” is anything but sluggish when it comes to blasting fat. Slow carbs are digested slowly, which keeps you feeling fuller and energized longer—and sweet potatoes are one of them. Among the magic ingredients here are carotenoids, antioxidants which stabilize blood-sugar levels and lower insulin resistance, which helps your body efficiently convert calories to energy rather than stored as fat. And their high vitamin profile (including A, C, and B6) give you more energy to burn at the gym.
6. White Tea
If there’s such a thing as a muffin-top-melting tea, this is it. White tea works in three distinct ways to help strip away fat from your body. A study published in the Journal of Nutrition and Metabolism showed that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells).
6. Dark Chocolate
If you thought losing weight would mean giving up all your indulgences, look no further than dark chocolate. Louisiana State University researchers found that gut microbes in our stomach ferment chocolate and boost our body’s production of gut-healthy polyphenolic compounds, including butyrate, a fatty acid that encourages the body to burn fat as fuel and turns off genes linked to inflammation. (Add fruit to the chocolate to boost fermentation and the release of the compounds.) Make sure you go with chocolate that has a cacao content of 70 percent or above—these have the highest concentrations of antioxidant polyphenols.
Berries are packed with polyphenol antioxidants that will help burn fat—and prevent it from forming—as well as boost your workout benefits by improving blood flow to your muscles. According to a Texas Woman’s University study, mice that ate three daily servings of berries had 73 percent fewer fat cells. Pop some of the blue guys into your next smoothie and boost the fat-burning potential: blueberries are a potent source of resveratrol, an antioxidant which an International Journal of Obesity study showed could convert excess harmful white fat in mice into calorie-burning beige fat, which correlated with a 40 percent decreased risk for obesity. And when it comes to the sugar content in fruit, berries rank favorably on the list but are still a powerful way to curb cravings for sweets.
Sunny side up, scrambled, hard-boiled, or fried—it doesn’t matter. A pan, spatula, and carton of eggs are all you need to fry some serious flab. Eggs are one of the best sources of choline, a major fat-burning nutrient that helps turn off the genes responsible for belly-fat storage. Bonus: eggs are a great source of lean protein, which can set the fat-burning pace for your entire day when eaten for breakfast. In a study of 21 men published in the journal Nutrition Research, half were fed a breakfast of bagels while half ate eggs. The egg group were observed to have a lower response to ghrelin, were less hungry three hours later and consumed fewer calories for the next 24 hours!
8. Black Beans
Research suggests these magical pulses are one of the closest things we have to a fat-burning pill. For starters, beans are a great source of resistant starch, a type of slow-digesting, insoluble fiber that feeds the healthy bacteria in your gut, triggering the production of the chemical butyrate, which encourages the body to burn fat as fuel and reduces fat-causing inflammation. They’re also one of the top sources of soluble fiber. A recent study by Wake Forest Baptist Medical Center researchers found that for every additional 10 grams of soluble fiber eaten per day, a study subject’s belly fat was reduced by 3.7 percent over five years. Black beans? One cup boasts an impressive 4.8 grams of soluble fiber.
9. Sun-Dried Tomatoes
You say tomato, I say 9-oxo-ODA. That’s the name of a compound found in the brilliant red fruits that Japanese researchers recently discovered can effectively activate your DNA to burn more fat. Tomatoes are also brimming in beta-carotene and lycopene, two potent antioxidants that mop up harmful compounds that promote fat storage. One Journal of Nutrition study found people whose diets contained the most beta-carotene and lycopene had the smallest waists and the least belly fat. And at only 5 calories apiece, grab a few sun-dried tomatoes! Cooked tomatoes contain more bioavailable lycopene than raw tomatoes, according to Cornell University researchers.
Each slice of grapefruit you add to your salad acts like a match to spark your body’s fat-burning ability. A study published in the journal Metabolism found that those who ate grapefruit for six weeks lost a full inch off their waistlines. What’s behind the belt-tightening effect? The fruit is rich in phytochemicals, bioactive compounds that recent research shows stimulate the production of a hormone called adiponectin, which is involved in the breakdown of body fat. Japanese research suggests the smell of the juicy fruit can “turn on” calorie-burning brown fat cells, promoting the breakdown of body fat while reducing appetite.
1. Grass-Fed Beef
- 3 ounces: 22 grams of protein
Grass-fed beef is one of the best high-protein foods that you can find. Not only does it supply almost 50 percent of your recommended daily value of protein, but it’s also a rich source of vitamins A and E and powerful antioxidants.
Grass-fed beef nutrition has been shown to reduce the risk of heart disease and improve blood sugar levels due to its protein and healthy fat content.
2. Organic Chicken Breast
- 3 ounces: 21 g
One chicken breast supplies over 30 percent of your recommended daily value for protein, making it an excellent high-protein food option that can easily be added to healthy lunch and dinner recipes.
Chicken is also a source of B vitamins, like niacin and vitamin B6, which are important for lowering your risk of cardiovascular disease, treating diabetes, supporting metal health and lowering LDL cholesterol levels.
Choose organic, free-range chicken breast to ensure that the chicken was fed organic food grown with no pesticides, received no antibiotics and was given access to the outdoors.
3. Protein Powder from Bone Broth
- 1 serving (¼ cup): 20 g
Protein powder made from bone broth is packed with protein and powerful amino acids that support gut integrity and detoxification. It also contains beneficial minerals, including potassium, calcium, selenium and magnesium.
With just one serving of this protein powder, you ingest the healing benefits of bone broth like improving joint health, reducing cellulite, boosting your immune system and helping deal with leaky gut.
- 1 cup: 18 g
Eating lentils is a great plant-based protein food for vegans and vegetarians to get enough protein in their diets. A cup of lentils checks a lot of boxes off the nutrient list, including protein, dietary fiber, folate, manganese, iron, phosphorus, potassium and B vitamins, just to name a few.
The protein and other nutrients in lentils help boost cardiovascular health, aid digestion, regulate blood sugar levels, and alkalize the body and balance its pH level.
5. Wild-Caught Salmon
- 3 ounces: 17 g
Fish are great protein sources, and wild-caught salmon is one of the healthiest high-protein foods around because it’s also high in omega-3 and a slew a vitamins and minerals — including vitamin B12 (with well over 100 percent of your daily value from a three-ounce piece); vitamin D; selenium; vitamins B3, B6 and B5; and potassium.
Its healthy fats make it a perfect protein for the keto diet meal plan. Meanwhile, the benefits of salmon nutrition promote the health of your entire body, including your brain, bones, heart, eyes, skin and cells.
6. Black Beans
- 1 cup: 15 g
Black beans are another high-protein food that can be consumed by people following a vegetarian or vegan diet. They are an excellent source of both protein and fiber, which can help make you feel full and satisfied after eating, while also controlling your blood sugar levels so you don’t experience blood sugar highs and lows.
The protein and fiber duo found in black beans also helps the body absorb nutrients and release acids into the bloodstream, which makes you feel energized and helps cleanse your digestive tract.