{"id":2473,"date":"2019-01-04T05:33:34","date_gmt":"2019-01-04T05:33:34","guid":{"rendered":"https:\/\/veryhealthy.life\/?p=2473"},"modified":"2021-07-26T12:28:15","modified_gmt":"2021-07-26T12:28:15","slug":"20-best-foods-for-weight-loss-and-building-muscles","status":"publish","type":"post","link":"https:\/\/veryhealthy.life\/20-best-foods-for-weight-loss-and-building-muscles\/","title":{"rendered":"20 Best Foods for Weight Loss and Building Muscles"},"content":{"rendered":"\n
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What you eat has a profound impact on your weight and muscle mass. If you\u2019re not eating the right stuff, or if you\u2019re eating too much of the wrong stuff, or your diet is all wonky and filled with junk foods, you\u2019re not going to have the weight loss and muscle-building results you want.<\/p>\n\n\n\n

To lose fat and build muscle, you need to eat a variety of proteins, vegetables, fruits, healthy fats, and even herbs and spices. All that good protein will help you build muscle and lose weight. Fruits, vegetables, and carbs will give you a steady supply of energy throughout the day and help you with your workouts.<\/p>\n\n\n\n

Healthy fats will actually help you lose weight (seems kind of counterintuitive, right?). A lot of people struggle with crafting and maintaining a diet that helps them lose weight and build muscle. That\u2019s why so many people are obese in the United States.<\/p>\n\n\n\n

The good news is that you can easily and affordably build a diet that will help you lose weight and build muscle. It doesn\u2019t take a lot of effort, money, or time.<\/p>\n\n\n\n

1. Extra Virgin Olive Oil<\/strong><\/h3>\n\n\n\n

Olive oil is seen in the healthy fats section of many books on bodybuilding. Olive oil<\/a> has been used in the Mediterranean for millennia, and it is regularly consumed by the world\u2019s healthiest and longest-lived cultures.<\/p>\n\n\n\n

You\u2019ve got to get some fat into your diet somehow, and olive oil is an excellent solution. The key to fats is to only consume the good fats. The monounsaturated fat in olive oil protects your heart and won\u2019t contribute to weight gain. Plus, it tastes delicious.<\/p>\n\n\n\n

You can cook with it or use it as a salad dressing. You can even add it to raw soups and other dishes. You can dip bread in it. It\u2019s a smart idea to keep a big fresh bottle of extra virgin olive oil on the counter.<\/p>\n\n\n\n

The closer to its natural state, the better. Get raw, organic, unfiltered, and extra virgin olive oil in a dark bottle and store it in a dark, cool place.<\/p>\n\n\n\n\n\n\n\n

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2. Eggs in any form<\/h3>\n\n\n\n

For anyone who finds themselves looking to build muscle mass, eggs <\/a>are a great source of protein \u2013 which is one of the main building components that your body will need if you are focusing on building muscle.<\/p>\n\n\n\n

Many vegetarians still allow for eggs in their diet, and the good thing about eggs is that they\u2019re both cheap and healthy; you can find eggs pretty much anywhere in the world, and eggs are a very versatile ingredient:<\/p>\n\n\n\n

Think of fried eggs, boiled eggs, poached eggs, scrambled eggs, omelets and all of the things you can bake with just a little flour, milk, salt and an egg \u2013 sometimes with some added yeast.<\/p>\n\n\n\n

Some add raw eggs to their shakes, and we\u2019d highly recommend against this \u2013 the risk for contamination is just too high. You should make eggs part of your daily diet if your dietary needs allow for it.<\/p>\n\n\n\n\n\n\n\n

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3. Milk<\/h3>\n\n\n\n

Milk <\/a>is very well known as being a great source of protein \u2013 and you can get most of your daily needed minerals and vitamins from milk, too.<\/p>\n\n\n\n

Milk contains the calcium that is essential for bone growth, and there\u2019s an exceptionally good reason why mammals begin their life on milk: It contains everything you need to stay alive. So, you should add milk to your diet in some form or another if you aren\u2019t doing so already \u2013 and don\u2019t happen to have some kind of intolerance.<\/p>\n\n\n\n

(If you do, you can easily replace milk with a replacement such as soy milk). Milk is also the base for many nutritive shakes if you don\u2019t want to use fruit juice or water, and you can make many smoothies with milk that taste as good as they are healthy. Again, if you are lactose intolerant, there are plenty of other healthy options available.<\/p>\n\n\n\n\n\n\n\n

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4. Protein shakes<\/h3>\n\n\n\n

Protein shakes and meal replacement should be an essential part of your diet both if you\u2019re trying to lose weight and if you\u2019re trying to build muscle; there are many different shakes with different ingredients and levels of the good stuff (like, for example, minerals and protein<\/a>) depending on what you\u2019re taking it for \u2013 people who are taking it and have kidney or liver issues might prefer to go with a meal supplement approved by their doctor because protein shakes could be deadly to them instead.<\/p>\n\n\n\n

Protein shakes are sometimes bought in a ready-made form, but most often in powdered form and can be turned into a drink by mixing it with water or milk (or more rarely fruit juice).<\/p>\n\n\n\n

Protein shakes should be taken in conjunction with a healthy diet \u2013 and if you aren\u2019t sure, ask your diet professional or doctor to recommend you the right shake and dosage for your individual needs.<\/p>\n\n\n\n\n\n\n\n

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5. Avocadoes<\/h3>\n\n\n\n

There are healthy fats and then there are bad fats: Bad fats are obvious, and you\u2019ll know exactly what we\u2019re talking about without us really having to say it.<\/p>\n\n\n\n

Bad fats can be found in anything that you\u2019ve deep-fried in oil for too long, and often in take-out and other processed foods. When you\u2019re trying to lose weight or build muscle on your way to an overall healthier lifestyle, you\u2019re looking to include more of the good fats in your overall diet and less of the bad ones.<\/p>\n\n\n\n

Olive oil counts as one of the good fats \u2013 and you\u2019ll be glad to know, so do avocadoes<\/a>. The uses for avocadoes are almost endless, from sticking them on a pizza to putting slices of it on your pasta. And you know you\u2019re getting in some of the healthier types of oils and fats that keep your body moving naturally \u2013 as it should.<\/p>\n\n\n\n\n\n\n\n

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6. Beef<\/h3>\n\n\n\n

We\u2019re going to assume that you are not a practicing vegetarian or avoiding meat for other dietary or religious reasons \u2013 if you are, it\u2019s okay to skip to the next one, though remember that you will have to find some replacement for lost nutrients if you do replace meat entirely in your diet.<\/p>\n\n\n\n

For those who do eat meat, beef <\/a>is an extremely good source of protein \u2013 and lean beef is especially healthy if you\u2019re trying to lose weight or build muscle; what\u2019s found in meat are essential components to both. Source your meat responsible, and ensure that your meat never ends up overly processed \u2013 yes, this counts when cooking too:<\/p>\n\n\n\n

Never overwork minced meat when you\u2019re turning it into a burger, the same reaction that occurs when you massage muscle will occur here, and it\u2019s not the desired effect when you\u2019re cooking. Beef is usually cheap, easy to access and, of course, it\u2019s healthy.<\/p>\n\n\n\n\n\n\n\n

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7. Cheese<\/h3>\n\n\n\n

Many people consider cheese <\/a>to be too rich to include in their diet if they\u2019re watching their weight \u2013 or many people cut out cheese-containing meals in their diet entirely because they figure it could contain far too much fat content to be healthy.<\/p>\n\n\n\n

Other people are cutting cheese out of their diet because of dietary necessity \u2013 the most obvious example is being lactose intolerant, though a less obvious example is being intolerant to mold and having to avoid cheeses such as blue cheese. The good news is that there are many cheeses available if you are lactose intolerant \u2013 including goat\u2019s cheese.<\/p>\n\n\n\n

The rest of the good news is that cheese can be used sparingly and still add a hell of a lot of flavors to your food: And it contains plenty of muscle-building protein that you need to include in your diet. Also, cheese is very varied \u2013 so find the cheese that suits your individual dietary needs.<\/p>\n\n\n\n\n\n\n\n

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8. Brown rice<\/h3>\n\n\n\n

You might have seen images of sumo wrestlers, body-builders and other sportspeople loading up on a lot of rice \u2013 both brown and white \u2013 when they\u2019re preparing to train, or preparing to go in for a big game:<\/p>\n\n\n\n

This is for very good reason, and it\u2019s a secret that could be very useful to your healthy lifestyle <\/a>and weight loss or muscle build if you decide to make it part of your own diet. Brown rice is exceptionally healthy and filled with carbs \u2013 which convert themselves into the good kinds of sugars that your body needs.<\/p>\n\n\n\n

After all, you need the energy to be able to burn energy \u2013 and for many people a healthy, easy and convenient way to get this energy is with plenty of rice, which generally complement most meals fairly well. If you want to put a different spin on it, you can add other spices and even vegetables to your rice \u2013 or crack an egg into warm, fried rice for extra nutrients.<\/p>\n\n\n\n\n\n\n\n

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9. Nuts<\/h3>\n\n\n\n

Nuts <\/a>are an extremely broad term of plants, and by saying nuts we mean all of them \u2013 this includes pecan nuts, peanuts, walnuts (yes, those are the ones that kind of resemble brains once you\u2019ve cracked through the outer shell of the nut…).<\/p>\n\n\n\n

They\u2019re a great addition to your diet, assuming that you don\u2019t have some kind of nut intolerance. First, most nuts are great as a snack \u2013 and you can eat most in roasted form, salted or covered in chocolate or candy exteriors. Nuts are also part of most forms of trail mix, a great snack throughout the day.<\/p>\n\n\n\n

Then, you get things like peanut and almond butter (which can be added to shakes), and also nut flours, which are great for baking, especially gluten-free. If you can get nuts in bulk and for cheaply enough, you can put them through a food processor and make your own nut butter at home.<\/p>\n\n\n\n\n\n\n\n

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10. Potatoes<\/h3>\n\n\n\n

Potatoes <\/a>are one of the foods that can be credited with saving mankind from famine throughout several points in mankind\u2019s history \u2013 and it also happens to luckily be one of the most versatile foods you can find.<\/p>\n\n\n\n

You can turn potatoes into steamed potatoes, mashed potatoes, fried potatoes; they can become the base for a shepherd\u2019s pie or they can become the base ingredient for a stew or even a soup. You can do anything with potatoes, you can add potatoes to nearly anything \u2013 and they are a well-known cure for settling the stomach in an emergency.<\/p>\n\n\n\n

Never trust green potatoes \u2013 these can make you extremely sick and lead to stomach pain or some worse issues \u2013 and never buy potatoes which smell dusty or are overly soft to the touch \u2013 in both cases, they\u2019re old. Store potatoes ideally in cold, dark conditions where there\u2019s no moisture. And remember to be conscious of butter, fats, oils, and dressings!<\/p>\n\n\n\n\n\n\n\n

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11. Chicken<\/h3>\n\n\n\n

Chicken<\/a> is usually one of the more affordable meats and is more competitively priced and easily available than, for example, fish or lean beef in many cases; chicken is also healthy, providing that you are sourcing it from the right place. If you\u2019re no a vegetarian, then you should be adding responsibly sourced, free-roaming chicken to your diet.<\/p>\n\n\n\n

Chicken is versatile and can be turned into thousands of dishes \u2013 so there\u2019s no claiming that you don\u2019t like chicken: It can be found in pies, stews, soups, burgers… There are literally thousands of things we could list here, but it would take up several pages and you will have more fun reading through the recipes books and finding your own recipes.<\/p>\n\n\n\n

Just for the record, skinless chicken is considered to be much healthier if you\u2019re trying to lose weight, and there is absolutely no reason that you have to rinse chicken either \u2013 if anything, you\u2019re just spreading around the potential for infection.<\/p>\n\n\n\n\n\n\n\n

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12. Beans<\/h3>\n\n\n\n

All dirty childhood rhymes about beans and musical fruits aside, let\u2019s really talk about beans as a health food and just how useful they are. Beans are available in many forms \u2013 from the classic tomato-sauce baked beans that most people are familiar with to beans that some people might not even think of using in everyday cooking such as kidney beans, borloti beans and black beans<\/a> \u2013 all of which happen to be just as good for you.<\/p>\n\n\n\n

Beans are very high in protein, and beans are a great replacement for meat if you decide to go vegetarian. They\u2019re great in classic dishes like bean chilis and burritos, but just as great when you use them in salads \u2013 you can even put them through your food processor and turn them into a fantastic spread. You can also turn it into bean soup for cold days if you prefer, or mix them into your mashed potatoes for a boost.<\/p>\n\n\n\n\n\n\n\n

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13. Corn<\/h3>\n\n\n\n

Corn <\/a>is extremely versatile and available in many forms \u2013 through the one most people imagine when they think of corn is corn on the cob. Some people here might have memories of cornbread instead, and others might be thinking of creamed corn with a side of peas and pork:<\/p>\n\n\n\n

A traditional Sunday meal for many people. There\u2019s also corn on the cob done over a fire or steamed, and there\u2019s popcorn as a snack. You can make cookies from cream corn, or you can fill things with creamed corn. Corn also comes in other, processed forms like polenta and maize \u2013 many crackers are also made from corn rather than wheat.<\/p>\n\n\n\n

There are many reasons you will want to include corn in your diet \u2013 only one reason is the fact that it\u2019s very high in vitamins and compliment most carb and protein-laden meals very well. If you like something a little more traditional, there are even many recipes for a great cornbread.<\/p>\n\n\n\n\n\n\n\n

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14. Bread in all forms<\/h3>\n\n\n\n

Breads <\/a>in all forms are generally part of a healthy, balanced diet \u2013 but especially prominent if you\u2019re trying to lose weight or build muscle. You can do a lot with bread, sandwiches being the least of the entire list.<\/p>\n\n\n\n

You can adapt the basic sandwich to millions of different combinations and these can fit pretty much any diet, any level of fitness and any taste \u2013 some people like savory things on bread while other people prefer something saltier. We could write books about bread, let alone a list entry! You can do many things with bread and something different comes to mind for everyone.<\/p>\n\n\n\n

What you should know: Bread is good for you and should be part of your diet. Those who are gluten intolerant can easily replace bread with gluten-free alternatives just by asking around at their local grocery store or biting the bullet, grabbing their cooking utensils and starting to bake their own.<\/p>\n\n\n\n\n\n\n\n

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15. Crackers<\/h3>\n\n\n\n

We\u2019ve already discussed breads made from wheat and bread that can be made if you happen to be gluten<\/a>-intolerant \u2013 but we also know that sandwiches and bread can be too heavy for some people who prefer to snack on small meals throughout the day, as is often recommended especially for people who are trying to shake off some extra weight.<\/p>\n\n\n\n

The answer for people who are in need of regular snacking comes in the form of crackers \u2013 and yes, it\u2019s fine to think of them as tiny breads. They\u2019re bite-sized portions that you can do anything you want with, from a simple slice of cheese to something more elaborate if the occasion needs it.<\/p>\n\n\n\n

And if you happen to be allergic to any of the ingredients, there are more than enough available alternatives on the market so that you don\u2019t miss out. Make sure that your crackers are baked and contain enough of what you need, but less of what you don\u2019t.<\/p>\n\n\n\n\n\n\n\n

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16. Pastas<\/h3>\n\n\n\n

Pasta <\/a>is arguably one of the easiest things in the entire world to cook \u2013 and it\u2019s something that even people who are extremely bad in the kitchen and usually start fires when they switch the oven on can figure it out.<\/p>\n\n\n\n

Bring water to a boil, salt the water generously, add pasta to the water and let it boil until the pasta becomes soft yet firm \u2013 then, drain the pasta once you\u2019re done, You want to remember to stir while the pasta is boiling and you might want to add some oil to the water; both methods prevent that the pasta sticks to each-other later.<\/p>\n\n\n\n

As a last step, you might want to rinse your pasta with cold water before serving and adding your chosen toppings to it \u2013 this rinses the starches off and again it keeps the pasta from sticking to each other when you\u2019re trying to eat it.<\/p>\n\n\n\n\n\n\n\n

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17. Oats<\/h3>\n\n\n\n

Oats <\/a>are one of the healthiest grains around, and many people make it part of their daily diet by having a breakfast of oats with fruit or honey \u2013 and you don\u2019t have to feel guilty about a single thing on your plate.<\/p>\n\n\n\n

Oats are great for losing weight \u2013 especially if you are someone who is compelled to snack throughout the day \u2013 and it\u2019s just as great of a start to the day if you need a boost of energy to kick off. Most often oats have to be boiled and steamed \u2013 this can take some time.<\/p>\n\n\n\n

If you feel like you just don\u2019t have the time for it, there are plenty of brands of instant oats available too \u2013 to most of which you just have to add boiling water and wait. Oats are also often part of muesli mixes, and a great way to get your daily fiber needs and to ensure for a healthy long-term digestive system.<\/p>\n\n\n\n\n\n\n\n

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18. Tuna<\/h3>\n\n\n\n

Fish is an extremely essential part of the human diet, containing both essentials such as iodine <\/a>and also omega-3 oils and other minerals, all of which are necessary for functioning.<\/p>\n\n\n\n

In fact, the oils found in fish are largely given credit for kick-starting the brain growth of mankind as a whole \u2013 and a lack of these oils in your diet can lead to serious health problems which are usually seen in underdeveloped countries.<\/p>\n\n\n\n

Tuna is a fish that\u2019s especially high in the good kinds of oils and fats, and you can find it either fresh or canned \u2013 usually either in oil or brine. Most people love a good tuna salad, and you can even combine it with some of the items on the list and make the best tuna-mayonnaise sandwich anyone has ever eaten \u2013 and yes, there are health-conscious options available if you\u2019re watching your weight but still want to enjoy things like mayonnaise.<\/p>\n\n\n\n\n\n\n\n

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19. Salmon<\/h3>\n\n\n\n

First off, ensure that the salmon <\/a>you are buying and eating is what it claims to be and nothing less: That\u2019s real salmon. You can usually tell by the color \u2013 real salmon will have white marbling like you would often see with a good piece of steak; fake salmon will not.<\/p>\n\n\n\n

This is because salmon that tries to pass itself off as real, authentic, wild-caught salmon will be dyed pink instead \u2013 it\u2019s the blood flow that causes the pinkish color to real salmon, and that should always be what you\u2019re looking for.<\/p>\n\n\n\n

Salmon is best eaten fresh, though canned versions exist \u2013 and you can turn salmon into a variety of meals and classic items; yes, you can even turn it into your classic fish and chips, albeit a somewhat healthier option than most people are used to.<\/p>\n\n\n\n

Salmon also contains plenty of the good stuff like Omega-3 oils and iodine \u2013 definitely a great option if you want to add fish to your diet but don\u2019t know where to start.<\/p>\n\n\n\n\n\n\n\n

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20. Turkey<\/h3>\n\n\n\n

Turkeys <\/a>can be compared almost to chicken for those who have no idea what the taste is like \u2013 a much larger, stronger and leaner kind of chicken. If you\u2019ve already been reading up some about your diet, you should already know what that means:<\/p>\n\n\n\n

Yes, turkey can be considered a somewhat healthier alternative to chicken, and many people prefer it just for the fact that it turns out larger \u2013 and sometimes cheaper \u2013 than chicken. You can do a lot with a whole turkey \u2013 and then you can do a lot with what remains left over.<\/p>\n\n\n\n

That makes it a hugely popular option, and you\u2019re only limited by what you can dream up: Think of salads and sandwiches and then everything else in between. Turkey is healthy, and a great switch if you\u2019re used to eating chicken and need to make a sudden change to a healthier option. What on earth would people be doing with a traditional thanksgiving dinner if they weren\u2019t eating turkey?<\/p>\n\n\n\n\n\n\n\r\n

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