Almost 7% of the human population is overweight. Losing extra weight and building muscles are the first and seconds steps in getting a lean body. Issues like improper food habits, lifestyle compulsions, work pressure, and personal stress are often responsible for weight gain. Being overweight is doubly disadvantageous. Firstly, it creates hurdles in your professional and social spheres. Secondly, an obese person has more chances to develop critical illnesses, like high blood pressure, heart diseases, diabetes, asthma, gallbladder issues, etc. Conversely, a fit person can perform his duties with more agility and confidence while being in a sound physical and mental state.
We are going to discuss five foods that will support you to shed weight and build muscles.
1. Chicken Breast
Chicken breast is an everyday-food that is rich in protein and low on fat. It is ideal for persons who don’t want to rely only on medications for a lean body. Chicken breast is popular among fitness freaks due to its moderate calorie and high protein content that makes it ideal for bodybuilding, as you can consume it without thinking about absorbing many calories. Skinless chicken breast contains 31 gm protein in every 100 gm of meat. Besides high levels of protein, chicken breast contains high amounts of B vitamins.
Other cuts of chicken, like drumstick or thighs, are not lean like breasts and contain high levels of fat, which is not great for losing weight. So, people who want to lose weight but want to keep themselves satiated, chicken breasts are a great option. While the low calorie helps you to maintain weight, the protein will aid you in building lean muscles. However, to quicken the pace of gaining lean body mass, you will need to add steroids to your list. There are many trusted steroids for sale online that help you achieve your fitness goals in a short time.
2. Eggs
Eggs are a famous and inexpensive staple food that most of us eat every day. Eggs are also rich in protein, B vitamins, and healthy fats. Eggs are high in amino acids, and they help you to improve your metabolism while consuming minimal calories. As per studies conducted on eggs, replacing other breakfast foodstuffs with eggs showed 65% more weight loss among participants.
Besides the high protein and low-calorie content of eggs, they also are loaded with choline, which is an essential substance for your brain development. A healthy brain is crucial for your overall health. Moreover, eggs can be consumed in several ways, such as boiled, fried, cooked, etc. People of every age can eat eggs without any worry, which makes eggs one of the most inclusive options when it comes to weight loss and muscle building.
3. Soybeans
Soybeans are a rich source of dietary proteins, iron, vitamin K, carbohydrate, fiber, copper, manganese, and phosphorus. Soybeans are one of the rarest sources of plant-based protein, which makes it ideal for the consumption of people across age groups. Soybeans are also great for your heart health, as it reduces the harmful LDL cholesterol and increases the beneficial HDL cholesterol in the human body.
Like any high-protein food, soybeans aid in weight loss. Most importantly, for all the vegetarians, soybeans are one of the richest sources of whole proteins. It is easy to cook various dishes with soybeans and include it in your menu. Besides soybeans, there are soy protein supplements that come in powder form and can be taken with shakes and drinks after workout sessions.
4. Tuna
For bodybuilders who are also sea-food enthusiasts, canned tuna has become a staple diet. Although it contains moderate levels of nutrients, it certainly is a mouth-watering way to add more protein and reduce calories in your snacks and meals. Tuna contains vitamins A, B12, and B6, which are necessary for energy and performance. If you are willing to try tuna, chunk light tuna is the best option with high protein and minimal fat, carb, and calorie levels. Canned tuna also holds the essential amino acids that your body requires to grow and maintain lean muscle tissues. Additionally, it has omega-3 fatty acids that help to keep your heart healthy. Having a 3-ounce chunk light tuna that is canned in water will provide 14% to 17% of the required protein to a person weighing 150 pounds.
However, it is critical to note that consuming tuna frequently may lead to issues related to mercury contamination. People having a bodyweight of more than 150 pounds should consume one can of tuna, at most, every three days. Persons with lesser weight should decrease the frequency likewise. Also, try to avoid tuna that is canned in oil, as it contains very high amounts of calories and fat.
5. Cottage Cheese
If you want to enjoy some flavored food while keeping a check on the calorie, look no further than cottage cheese. It is a white, soft, and creamy food made from the curd of various types of cow’s milk. Not only is cottage cheese low on calories, but it is also high in essential nutrients, including protein, carbs, fat, sodium, phosphorus, calcium, and leucine, the amino acid that helps to build muscles.
Cottage cheese may help you in losing weight due to its low-calorie and high-protein content. It also helps you to feel full, which makes you less hungry and results in lower calorie consumption. The calcium in cottage cheese also helps you to maintain good bone health, improves metabolic processes, and increases energy. 80 percent of the protein content in cottage cheese is casein, which is comparable to whey protein when it comes to building muscles.
Various kinds of cottage cheese come with varying fat contents. It also contains a milk sugar called lactose to which many consumers are intolerant. Another vital thing to remember while purchasing cottage cheese is that you should choose sodium-free or low-sodium varieties of cottage cheese because high levels of sodium may make you susceptible to heart diseases.
Final words
There are several foods in the market that can assist you to lose weight and grow muscles. Many of them promise you to provide a high percentage of protein to build muscles rapidly. However, you must realize that protein alone is not enough to grow your muscles, and you need fats and carbs to absorb the protein. Your body also needs vitamins and minerals to work optimally so that you can train harder and grow bigger.
So, to reach your fitness goals, don’t limit your focus to foods. Make a good exercise routine and be consistent with it. A good workout plan, coupled with a healthy diet, will get you your desired body in the long run.
