Why do many people always fail to lose weight?
Some people have tried dieting, and the weight loss is visible to the naked eye at first, and then they start to rebound. Because dieting lowers your metabolism.
Some people have tried meal replacements, three meals a day, but they are getting fatter and fatter. Because meal replacements are high in sugar and carbohydrates, the more you eat, the fatter you will naturally become.
Some people try to exercise and do not control their diet. As a result, the more you run and eat, the more naturally there is no effect.
Some people use low-fat weight loss methods, but in fact, low-fat does not lose weight. High-quality fats are the key to your weight loss.
Some people have tried fruit weight loss, but fruits contain a lot of sugar, and the more you eat, the fatter you get.
At the end of the day, it’s because you don’t eat right. If you eat right, losing weight will naturally be a breeze.
9 Best Fat Burning and Muscle Building Foods
Here are the 9 best foods that can help you lose weight easily shared by nutritionist Huihui.
1. Lean beef
Lean beef is ideal for eating when gaining muscle because it contains almost all the nutrients needed for muscle growth. These nutrients include minerals, B vitamins, creatine, and protein.
Beef contains more protein than other meats. In particular, it contains nine essential amino acids.
These amino acids are highly bioavailable, which means they are easily digested, absorbed, and utilized by the body.
In addition, the micronutrients found in lean beef (such as vitamins B6 and B12, thiamine, riboflavin, niacin, pantothenic acid, etc.) are related to energy metabolism and can help your body better use carbohydrates and fats for fuel.
2. Pork belly
Pork belly, like beef, is also rich in high-quality protein, with the only difference being that pork belly is high in fat. And good fats can increase your feeling of fullness. Therefore, when using pork as a protein source, you should choose fatty ones.
3. Fatty fish
Tuna, tilapia, and salmon are rich in protein and healthy fatty acids 0mega-3. Eating more fish not only helps increase muscle mass, but also boosts metabolism and helps reduce fat.
In addition, studies have shown that omega-3 fatty acids exert anti-inflammatory effects through different mechanisms. Omega-3 fatty acids help prevent many diseases caused by inflammation, such as diabetes, heart disease, high blood pressure, and certain cancers.
4. Eggs
Eggs are a great source of high-quality protein, healthy fats, and other important nutrients such as B vitamins and choline, making them one of the best foods for weight loss and muscle gain.
Protein is the building block of muscle. Therefore, eating enough protein can help you maintain muscle mass and promote muscle growth.
In addition, eggs not only increase satiety, but also boost metabolism.
5. Full-fat dairy products
We all know that eating dairy products can supplement calcium, but in fact, they can also help build muscle.
For example, cheese contains more casein protein than any other natural food.
Casein is a milk protein that is slowly digested and slowly releases amino acids during digestion. Therefore, many people like to take amino acid supplements before going to bed to help restore strength and avoid muscle loss during sleep.
Studies have shown that consuming casein before and after resistance training promotes muscle growth and increases muscle strength. It may also help with fat loss.
6. Miscellaneous grains
Multigrains such as oats, buckwheat, barley, and quinoa contain more nutrients than processed foods.
For example, brown rice is better suited for promoting the secretion of growth hormone, one of the most needed hormones for muscle growth.
Another benefit of whole grains is that they are rich in dietary fiber, low in calories, and do not have a high glycemic index. Compared to highly processed foods, multigrains are easier to fill your stomach.
7. Nuts
Nuts are rich in protein, healthy fats, fiber, vitamins, and minerals. They can help with weight loss, especially by burning belly fat.
A wide variety of nuts are also used as bodybuilding snacks, including almonds, peanuts, Brazil nuts, walnuts, and cashews.
Nuts can help you become stronger and healthier. Eating nuts in moderation can be the icing on the cake and improve the muscle building effect after a workout.
8. Beans
Beans are a natural mixture of protein and carbohydrates. Your body needs carbohydrates to replenish the energy needed by muscle cells and protein to build and repair muscles.
If you are a vegetarian, legumes and their products, such as tofu, are an excellent alternative to animal protein and a good source of calcium.
Legumes have a low glycemic index. This means that they are slow to digest and provide sustained energy.
Their high fiber content can help you feel full for longer, leading to weight loss.
9. Vegetables
Vegetables provide carbohydrates and a lot of vitamins, minerals and antioxidants.
Many vegetables are also high in fiber, such as kale, spinach, broccoli, sweet potatoes, various berries, and avocados.
Due to its high water content and low calorie content, increasing the amount of vegetables in your diet can help control how much you eat and aid in weight loss.
Many leafy greens are rich in phytosterols and antioxidants that can help you build muscle and lose fat.
Sweet potatoes are also a good source of vitamin A, copper, potassium, riboflavin, folic acid, and pantothenic acid. All of this helps replenish energy and promote muscle growth.