You’ll need some quality, high-fiber carbohydrates (Think fruits, oatmeal, quinoa, sweet potatoes, etc.) to fuel your muscles so you have the right amount of energy needed to work up a sweat in your workout. Add some lean protein (think fish, nonfat yogurt, beans, skinless poultry breast, etc) to build and maintain muscle. And don’t skimp on the fruits & veggies since they’ve got important vitamins & minerals that are needed to help your body recover after a workout.
Then if you want to lose fat, the key is portion control. Eat these healthy foods but without overdoing it!
If you are looking to lose some fat and you eat these foods without a lot of calorie rich sauces and dressings, then slightly reduce the portions and see the results. If you already have small portions, then likely these foods are sabotaging your results because of all of the butter, oil, cheeses and sauces that are packing on the calories!
Here are some of the super foods to keep in mind when you want to succeed in building muscle and losing fat.
1. Wild Salmon. This is a great source of omega-3 fatty acids. Plus you’ll get you 20g protein per 100g serving. Farm-raised salmon doesn’t have as many omega-3s: it’s corn/grain fed. Go for wild salmon when you can.
2. Berries. All berries contain antioxidants that help to prevent cancer, heart & eye diseases. Stock up on cranberries, raspberries, blackberries, blueberries, etc. Fresh or frozen berries are perfect! Toss them in your oatmeal, a salad or with your yogurt.
3. Yogurt. Yum! One of our favorite foods–contains bacteria that improve your gastrointestinal health. Go for yogurt without added sugar and fruits at the bottom and instead add your own fruit for sweetness!
4. Broccoli. We’re huge fans of the flavor plus it’s high in cancer-fighting phytochemicals, high in soluble fiber and low in calories. Hello broccoli to replace some of your food and hello fat loss!
5. Quinoa. Quinoa is higher in fiber & protein than rice or oats and a great way to get some unprocessed high fiber carbs in your diet.
For a Healthy Eating Guide including recipes with some of these foods please check out our Book, The Nutrition Twins’ Veggie Cure
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