By Kevin DiDonato, MS, CES, CSCS
Do you know what foods to eat to burn FAT and build muscle?
Well, take a look at the list below and choose your best answer:
a) Steel Cut Oats and Wild-Caught Fish
b) Eggs and Yogurt
c) Flaxseed and Apples
d) All of the above
e) None of the above
Now, before we reveal the answers, we have some important information for you…
Do you want to know the BEST way to burn fat and build lean, sexy, muscle tissue – at the SAME TIME?
Of course you do!
And in a second, I am going to share with you how PROTEIN and other foods can help you shed unwanted fat stores AND build lean muscle mass!
Most people, when they think about protein, think about the normal sources: meat, fish, chicken, and poultry.
However, there are MANY other sources of protein.
In fact, some of these foods you may NOT even think of when making your daily meal plan.
Today, I am going to share with you six alternative protein and fat-burning sources…
Sources that are unlike your usual protein sources…
But all of them contribute to weight loss AND lean muscle building!
Top Six List
So what foods should you include to fight fat and boost muscle?
Most people think of chicken, lean red meat (grass-fed is the best!), wild-caught fish (better nutrient profile than farmed-raised fish), and turkey.
But this list of six foods (three proteins and three fat-fighting) may also increase your protein sources – plus give you vitamins, minerals, and other nutrients – that may support your weight loss and overall healthy lifestyle.
Here is a list top three alternative protein sources:
1. Whole Eggs
Nothing says good health like a good-old fashioned egg.
The fact is: Eggs are one of the most complete proteins that you can include into your morning routine.
Yes, there is a lot of back-and-forth about the cholesterol found in eggs.
However, the truth of the matter is, the cholesterol found in the yolk is not as bad as most people think.
Aside from that, the protein found in eggs may leave you feeling satisfied and keep you fuller – for longer – throughout the day.
This may prevent overeating or craving other unhealthy food options.
Plus, the protein in eggs is perfect for supporting the growth and tone of lean muscle mass on your body.
2. Probiotic-enriched yogurt
Combine this yogurt with some berries, and you have a power-packed breakfast or lunch!
The probiotics – which are live, beneficial bacteria – found in the yogurt have been shown to benefit gastro-intestinal health, plus add a wide range of other health benefits.
Plus, yogurt is low in fat, packs a whopping amount of protein, and is easily digested by your body.
By combining this snack with some berries, you may have a complete meal full of beneficial bacteria, appetite-suppressing protein, vitamins, minerals, and antioxidants that provide a great jump-start for your body.
3. Flax Seeds
Flax seeds are full of both protein and FIBER, which are two nutrients your body needs if you are going to shred the fat and build lean mass at the same time.
Flax seeds also contain a fair amount of omega-3 fatty acids, which have also been shown to fight fat, improve heart health, and decrease inflammation levels.
And this is important for weight loss.
By controlling inflammation, you may enable your body to release powerful weight loss hormones that are needed to maintain – or even LOSE weight.
Grind these popular seeds up and spread on your favorite meals for an added protein and fiber boost!
Here is a list of three foods that support weight loss:
1. Steel-Cut Oats
Steel-cut oats are a great source of both soluble and insoluble fiber.
And this fiber is a perfect nutrient for fighting belly fat!
Fiber – which slows digestion – may prevent excess spikes in your blood sugar, which could slow the release of insulin by your body.
It has been shown that too much insulin may cause your body to hold onto fat – instead of burning it!
To start your day off on the right fat-burning foot, pair a bowl of steel-cut oats and eggs together for a satisfying, fat-fighting meal!
Studies have shown that one nutrient found in apples – pectin – may be effective at burning fat by improving your satiety – or satisfaction.
Plus, it’s low in calories, high in water content, and has a moderate amount of fiber (only if you eat the skin).
Apples could be a great snack option to pair with a handful of nuts, yogurt, or some other protein source to fuel your fat-burning fire.
3. Fish/Krill Oil
Studies have shown that krill and fish oil may be effective at boosting fat loss by reducing inflammation in your body.
The reason: the high levels of omega-3 fatty acids that are contained in the oil.
Granted you can get a great deal of omega-3 fats from fish, but in order to get the most benefit, you should include an omega-3 fat supplement – like krill oil – at least once a day.
This may reduce your inflammation levels, which increase your levels of leptin and adiponectin.
The Right Way to Boost Muscle Gain and Fat Loss
If you include these fat fighting and protein-rich sources, then you may find yourself losing more weight and boosting your metabolism by building more lean muscle mass!
Mark Dilworth, BA, PES Your Fitness University