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Post by Night on Dec 30, 2012 23:20:29 GMT -5
There are many foods that naturally promote muscle building and fat burning. In fact, food is the most anabolic or muscle building stuff on earth. The macronutrients known as proteins, carbohydrates and fats all play direct roles in the processes required for building muscle and burning fat. Your diet is one of the single most important factors for achieving fitness goals and maintaining overall health and wellness. Add these powerful foods to your diet to build muscle and burn fat. Lean Proteins Lean sources of protein like chicken, turkey, fish, eggs and lean cuts of beef and pork help to build muscle and burn fat, according to "The Abs Diet" by David Zinczenko. These foods contain amino acids, which the body uses to build muscle. Lean protein also increases fat burning due to its thermic effect on meals, meaning that it causes the body to expend more energy in digesting. Sponsored Links Foods That Burn Belly Fat The Ultimate Healthy Living Toolbar Get Daily Fitness Tips & More. Free www.dailyfitnesscenter.com Healthy Fats Often overlooked when it comes to building muscle and burning fat, healthy fats have a potent effect on metabolism, according to the Muscle & Fitness article "Five Fat Fighters" by Matthew Kadey. In particular, Omega-3 fish oil and conjugated linoleic acid (CLA) have potent natural anti-inflammatory and muscle building effects. Fats like olive oil, nuts and seeds and avocados play a direct role in the production of fat burning and muscle building hormones. Carbohydrates Carbohydrates help build muscle in several ways. Low-glycemic carbs give you long-lasting energy to hit the gym with all you have. Examples include brown rice, whole-grain pastas and breads and sweet potatoes. Meanwhile, high-glycemic carbs make excellent post-workout choices to spike insulin and replenish muscle glycogen. Try taking 60 to 100 g of dextrose, maltodextrin and/or waxy maize immediately after your workout, recommends Jordana Brown in "The Carbo Rater." Fruits and Vegetables Fruits and vegetables contain vitamins and minerals that are essential to fat burning and muscle building. They also deliver potent antioxidants that have many health benefits, including boosting metabolism. Berries, apples, grapes and other brightly colored fruits and vegetables contain these polyphenol antioxidants. Vegetables like broccoli, spinach and brussel sprouts also make excellent additions to your diet, according to Zinczenko. Whey Protein Whey protein builds muscle because it is quite literally the fastest digesting protein available, according to "Top Ten Supplements You Can't Live Without" by Jim Stoppani. "Optimum Anabolics" author Jeff Anderson recommends taking 30 to 50 g of whey protein immediately after your workout to promote fast muscle recovery. Adding whey protein to your diet as a healthy snack can help promote fat burning by accelerating metabolism and balancing blood sugar levels. Dairy "The Fat Burning Bible" author Mackie Shilstone recommends low-fat dairy for its many healthful benefits. Dairy products contain high amounts of calcium, which directly impacts fat burning and may inhibit the storage of body fat. Moreover, calcium builds strong bones to prevent injury. Dairy also contains high protein and the low-glycemic sugar known as lactose. Coffee and Tea Coffee is a natural thermogenic, meaning that it speeds up metabolism. The caffeine increases mental focus, enhances muscle performance and decreases hunger. Tea contains natural polyphenol and catechin antioxidants that accelerate metabolism, according to Anderson. Green tea in particular contains the fat burning antioxidant known as epigallocatechin gallate (EGCG). Read more: www.livestrong.com/article/196395-foods-that-build-muscle-burn-fat/#ixzz2GbGMGNzA
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Post by Night on Dec 30, 2012 23:21:13 GMT -5
20 Super Foods You Need to Build Muscle & Lose Fat
Jun 18th, 2008 by Mehdi |
To build muscle & lose fat, you need a variety of proteins, veggies, fruits, carbs, and healthy fats. Eating protein helps building & maintaining muscle. But it also helps fat loss: protein has a higher thermic effect than carbs/fats.
Eating fats also helps fat loss: your body holds fat if you don't eat fats. Fruits & veggies contain vitamins & minerals, necessary for recovery from your workouts. And carbs fuel your muscles so you feel full of energy at the gym.
Lots of you struggle to get these foods. Sometimes because you're too busy or sometimes because you just lack information. This list will help you — 20 super foods you need to build muscle & lose fat.
1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.
Don't worry about cholesterol in eggs. Dietary cholesterol isn't bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.
2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you'll probably struggle to get that from eating fatty fish, consider a fish oil supplement.
3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it's corn/grain fed. Go with wild salmon.
4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.
5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don't buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.
6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it's unstable and contains no fiber.
7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.
8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you're a skinny guy who wants to gain weight.
Anything works: almonds, walnuts, cashews, hazelnuts, ... Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.
9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery's article on Meat.
10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, ...
11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.
12. Turkey. If you don't believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it's so dry). Eat turkey with spinach & quinoa.
13. Quinoa. South American "king of grains". Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it's better quality. Eat it post workout with meat & spinach.
14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.
15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.
16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.
17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.
18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.
19. Water. Your body holds water if you don't drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.
20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.
Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you'll build muscle & lose fat.
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Post by Night on Dec 30, 2012 23:22:58 GMT -5
10 top natural starchy carb and whole grains:
1. Oatmeal (old fashioned) 2. Yams 3. Brown rice (a favorite is basmati, a long grain aromatic rice) 4. Sweet potatoes (almost same as yams) 5. Multi grain hot cereal (mix or barley, oats, rye. titricale and a few others) 6. White potatoes 7. 100% whole wheat bread 8. 100% whole wheat pasta 9. Beans (great for healthy chili recipes) 10. Cream of rice hot cereal
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Post by Night on Dec 30, 2012 23:23:23 GMT -5
Top 10 top vegetables:
1. Broccoli 2. Asparagus 3. Spinach 4. Salad greens 5. Tomatoes 6. Peppers (green, red or yellow) 7. Onions 8. Mushrooms 9. Cucumbers 10. Zucchini
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Post by Night on Dec 30, 2012 23:23:52 GMT -5
top 10 lean proteins:
1. Egg whites (whole eggs in limited quantities) 2. Whey or Casein protein (protein powder supplements) 3. Chicken Breast 4. Salmon (wild Alaskan) 5. Turkey Breast 6. Top round steak (grass fed beef) 7. Flank Steak (grass fed beef) 8. Lean Ground Turkey 9. Bison/Buffalo 10. Trout
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Post by Night on Dec 30, 2012 23:24:27 GMT -5
top 10 fruits:
1.Grapefruit 2. Apples 3. Blueberries 4. Canteloupe 5. Oranges 6. Bananas 7. Peaches 8. Grapes 9. Strawberries 10. Pineapple
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Post by Night on Dec 30, 2012 23:24:59 GMT -5
include healthy fats as well, such as walnuts, almonds, extra virgin olive oil, flaxseeds, flaxseed oil (supplement - not to cook with), avocado and a few others.
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Post by Night on Dec 30, 2012 23:25:24 GMT -5
skim milk, low or non fat cottage cheese, low or non fat yogurt and low or non fat cheese (great for omelettes).
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Post by Night on Dec 30, 2012 23:26:27 GMT -5
Top 5 Sources of Protein
Drum roll please….
1. Chicken
Chicken headlines our list of high protein foods for being high protein with a low overall fat content. In particular, you want to opt for the white meat portion of the chicken – the breast. The white meat has less than half the fat of the dark meat portion (thighs and drumsticks) of the chicken. The best choice for chicken is a roasted, skinless and boneless chicken breast. A 4-ounce serving has only 187 calories, 35 grams of protein and only 4 grams of fat!
Frying the chicken can significantly increase its fat content. For example, that same 4-ounce chicken breast, when fried as over 5 grams of fat. That is a 25% increase in fat! Therefore, when preparing your chicken meals, you should roast, grill, or broil your chicken breast to keep the overall fat content low.
Lose Body Fat Eating Chicken Nuggets Complete High Protein Foods List – Poultry
2. Fish and Seafood
Fish is second on our top 5 list of high protein foods. Fish has a higher fat content than chicken; however, most of the fat found in chicken is from unsaturated fats (the good kind). In particular, fish is high in omega-3 fatty acids. Omega-3 acids promote weight loss and may reduce the risk of coronary and heart disease. The most popular fish for protein is tuna. One can of tuna provides you with 220 calories, 40 grams of protein and 5 grams of unsaturated fat.
However, tuna is not your only choice. Anchovies, herring, mackerel, salmon and sardines are all great choice for a diet high in protein. These fishes are all loaded with omega-3 fatty acids.
More information on why Omega-3 fatty acids put fish on the list of high protein foods
Complete High Protein Foods List – Fish and Seafood
3. Beef
Beef has a higher fat content, and not necessarily the good kind; as a result, it ranks below chicken and fish in our list of high protein foods. Even though beef is high in fat, it is also loaded with compounds other than protein to help you build quality muscle, such as creatine and vitamin B-12.
In order to minimize the amount of fat in beef, you should choose the leanest cuts of meat available such as top round, sirloin and tenderloin. For example, a 4-ounce serving of broiled top round trimmed to 1/8” fat comes in at 201 calories, 36 grams of protein and 5 grams of fat.
Complete High Protein Foods List – Beef Products
4. Dairy and Egg Products
This category covers cheese, eggs, milk and yogurt. These foods make it onto the top 5 list of high protein foods with one caveat: the “full fat” versions are not allowed! These products can add a lot of saturated (bad) fats to your diet. Therefore, you should look for labels that read “low-fat” for cheeses and yogurts and use skim or 1% milk.
For eggs, all of the fat content is in the yolk, so you should consider egg whites as a zero fat alternative to the whole egg. Of course, there is flavor in the yolk, so you can have a yolk for every five egg whites you eat.
Complete High Protein Foods List – Dairy and Eggs
5. Whey Protein
Whey protein is the best protein supplement on the market. As a result, it is the only protein supplement to make our top 5 list of high protein foods.
The creation of whey protein occurs during the process of churning milk in to cheese. Whey protein comes in many great flavors, is soluble in liquids such as water and milk, is easy on the stomach, and the body absorbs it readily, making it a popular ingredient for pre and post workout protein shakes.
If you are looking to burn fat, whey protein is an excellent option. On thing you should consider when choosing a protein powder it the carbohydrate content of the powder. Some of these powders are designed primarly for those people looking to build muscle. Those additional carbohydrates in these powders can add extra calories that you may not want.
Whey protein isolate contains very little fat or carbohydrates, and may an excellent alternative for those people who are on a calorie restricted or low carbohydrate diet plan.
If you primary concern is to build muscle, then those extra calories may not be of any concern, but you should still keep a close eye on the protein to carbohydrate ratio in your protein shakes.
Other reasons whey protein made the high protein foods list
Soy Protein – The Vegetarian’s Top Choice!
But wait! What if you are a vegetarian? Where will can I find high protein foods to fit my lifestyle?
One thing all of the proteins sources in the top 5 list of high protein foods have in common are that they are all from animal sources. If you are a vegetarian, this can cause quite the problem. Luckily, there is an excellent protein that meets your needs!
Soy protein, on the other hand, is made from soy beans. It is high in glutamine and arginine, two very important amino acids for building muscle.
You can choose to eat soy beans directly, or get soy protein from tofu, miso, or soy milk; however, many people choose to use a soy protein powder for convenience. There are many flavors available.
How does soy protein stack up versus whey protein?
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Post by Night on Jan 9, 2013 11:35:15 GMT -5
Here is a free list of fat burning foods to get you started...
Jalapeno, habaneros, and cayenne peppers all kick start your metabolism which causes your body to burn more fat so you lose weight faster, sometimes as much as 25% faster.
Eggs - Eggs get a bad rap but they are packed with protein which your body has to work hard to digest and which also jumpstarts your metabolism. The B12 in eggs is also said to aid in the destruction of fat cells. The secret with eggs, however, is moderation. A few a week are fine, just don't go crazy with them.
Green Tea - A key compound found in green tea is epigallocatechin gallate (EGCG) which is a powerful anti-oxident said to be beneficial to people with a long list of maladies including cancer. As a fat burner, it fires up your nervous system and helps your body to burn more calories, especially when combined with caffeine. (A friend of mine swears that this is one of the best fat burning foods for women.)
Skim Milk - The calcium in milk can help crank up your metabolism and people with a high calcium intake tend to lose weight faster than people who skimp on it. The carbs in milk also cause your body to keep your insulin levels low thus preventing your body from storing fat.
Beans - Beans are high in protein which helps your body build muscle. Muscle cells burn calories at a much higher rate than fat cells so even a slight increase can really help you blast away the fat. It is speculated that the fiber in beans is also an effective aid in preventing your body from absorbing fat. Try kidney, lima, navy, and white beans but avoid baked or refried beans.
Whole grain cereal - Whole grain cereals are excellent sources of fiber but the real benefit comes from the complex carbohydrates. Complex carbs don't cause your insulin levels to spike so your body doesn't go into "fat storage" mode.
Oatmeal - Oatmeal is an awesome fat burner because it fills you up but it doesn't cause an insulin spike so your body doesn't go crazy storing fat. Having oatmeal for breakfast can also bump your metabolism by as much as 10% so you'll burn fat at a higher rate than normal.
Olive Oil - Olive oil not only burns fat but it also keeps your cholesterol down. Most people use it in place of their normal cooking oil making it a very easy way to make a positive change to their diets.
Chicken - Chicken is high in protein and I can tell you from personal experience that when you add chicken breasts to your diet in place of less healthy foods, you will lose weight. The only downside is that it can get boring fast so be sure to mix it up with other fat burning foods listed here.
Pork - We're talking about lean pork here, not fatty ribs or sausage. Pork takes a lot of energy for your body to digest and if it is lean, it is definitely a great fat burner.
Salmon - Salmon is among the best fat burning foods because it is high in Omega 3 which helps lower your leptin levels which in turn helps your body burn calories faster.
Lean beef - Lean beef helps you burn fat because it has protein which requires your body to work hard to digest. This protein also helps you build muscle and the more muscle you have, the more calories your body can burn.
Tuna - Tuna lowers the amount of leptin in your body and that in turn speeds up your metabolism. This helps your body burn fat faster and more efficiently. The protein in tuna also aids in the production of muscle which helps you burn even more fat. (This is one of my favorite fat burning foods.)
Turkey - Turkey is a great fat burner because it is very lean and it is packed with protein. There are countless ways to prepare it and as long as you remove the skin, it is a great fat burner to add to your diet.
Sardines - Sardines are packed with fish oil which is widely known to be a great fat burner. Some body builders practically live on sardines because they are high in protein and fish oil and the combination burns fat and helps them stay ripped.
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