If you are training hard at the gym then you may as well turnyour hard earned efforts into maximum results. You can do this by ensuring you eat the correct foods that will build up you muscles and burn fat too. Protein plays a very important factor but do not ignorethe absolute importance of fats and carbohydrates in your eating programme. Lets take a look at 10 superfoods that will help you get amazing results as long as you are consistent with your eating and
Consuming the correct amounts of protein will not only help you build muscle but maintain it. Plus protein aids fat loss as it has a higher thermic effect than both carbs and fats. Eating the right fats will burn fat too, as your body holds on to fat if it doesn’t get enough of them. The correct carbs will fuel your muscles to give you lots of energy for your gym training.
Once feared for being high in cholesterol, whole eggs have been making a comeback.New studies show that they neither adversely affect blood cholesterol nor cause heart attacks.What’s more, they’re one of the best foods to eat if you need to lose weight, as they’re high in protein, healthy fats and can make you feel full with a very low amount of calories.One study in 30 overweight women showed that eating eggs for breakfast, instead of bagels, increased feelings of fullness (satiety) and made participants eat less for the next 36 hours.Another eight-week study found that eggs for breakfast increased weight loss on a calorie restricted diet, compared to bagels.Eggs are also incredibly nutrient dense and can help you get all the nutrients you need on a calorie-restricted diet. Interestingly, almost all the nutrients are found in the yolks.
Leafy greens include kale, spinach, collards, swiss chards and a few others.They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants and minerals, including calcium, which has been shown to aid fat burning in some studies.
White potatoes seem to have fallen out of favor for some reason.However, they have several properties that make them a perfect food — both for weight loss and optimal health.They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.There have even been accounts of people living on nothing but potatoes alone for extended periods of time.They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control.On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested.
What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods.If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss.Sweet potatoes, turnips and other root vegetables are also excellent.
Beans and Legumes
Some beans and other legumes can be beneficial for weight loss.This includes lentils, black beans, kidney beans and some others.These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.They also tend to contain some resistant starch.The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.
As mentioned above, meals and diets with a low energy density tend to make people eat fewer calories.Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.But you can also just add water to your food, making a soup.Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories.Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.
Avocados are a unique fruit.While most fruits are high in carbs, avocados are loaded with healthy fats.They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil.Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold .They also contain many important nutrients, including fiber and potassium.
Seafoods like clam, oyster, and caviar are the rich sources of iron and vitamin B12. They can provide these nutrients to your body more than your daily requirement. Especially clams are the richest source of iron and vitamin B12 as 100grams of clams can give you 28mg of iron, 22.1 mg of Vitamin C, and 98.9 mcg of vitamin B12.
Avoiding soft drinks and diet cokes
They are easily digested and absorbed human body. In a sharp increase in blood sugar level and increased hunger and low energy.It is highly recommended to avoid carbonated soft drinks, sugary soda drinks and juice before meals.For all people, who have the habit of keeping soft drinks or diet colas in a fridge at home, this suggestion stands significantly if you’re serious about losing weight fast.
Cholesterol reducing properties that also have slow releasing carbs for long term energy. A popular way to take your oats is post workout in a shake with whey protein.Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.Overnight oats are a popular breakfast option. To make them, soak 1/2 cup of rolled oats and 1/2 cup of nut milk in a jar. In the morning, stir and add berries, granola, and cinnamon to taste.
Cabbage is used to the lose of belly fats and healthy food, especially around your waistline. It is providing to rich in iodine and sulphur and rich source of iron.It is helps to burn the excess fat. This is one of the best ways to lose weight.It is one of the natural foods to lose weight at home naturally.
Close to zero grammes of saturated fat per 100g, which is why it tastes so dry when you eat it. Great source of protein.Including sources of lean protein in your diet is important when you’re trying to lose weight, since protein helps to preserve muscle mass and keeps you feeling full. Rather than a diet comprising chicken breast, lean steak, fish and low-fat dairy products only, choose turkey as your protein to help achieve a healthy, balanced weight loss.