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5 Meals to Eat Daily for Weight Loss and Muscle Growth

Believe it or not, summer is just around the corner, and if you’re looking to tighten up your midsection, lose some of the stubborn fat and gain some muscle, keep reading. Luckily not all foods are created equal, and there are some foods that are better for weight loss than others. To hit your weight goals it will not only take a structured diet, but also a lot of hard work. Especially when it’s so easy to lounge in sweats all day and choose Netflix over your Bowflex. But hey, you gotta fight that dreaded ‘Covid-15’ somehow, and it’s going to take work.

Turning fat into muscle can only be done by getting into a set workout routine and getting after it. However, too many people make the mistake of going to the gym to make those gains, but they slack on their diet and they don’t see any results. Eating some of the best foods for weight loss is one of the most effective ways to lose weight. Working out will help you build the body you want, but your diet will allow you to really see the effects of your discipline.

So, what are the best foods for weight loss?

In order to make your workouts as efficient as possible at turning fat into muscle, you have to fuel your body properly. You are what you eat. Junk food will not be processed by your metabolism in a way that will give you energy for the workouts, nor will your body burn existing fat if your constantly giving it carbohydrates to burn off first. Instead, you want your diet to have a heavy ratio of proteins and fats. Yes, fat is the body’s most soluble energy source, but only when it is fresh in your blood stream, not after it’s been stored. So here is your new grocery list and one of the best food plans to follow for weight loss.

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1. Eggs

One of the best protein foods for weight loss? Eggs.

Start your morning off with eggs. Two or three should do the trick. Eggs are a high in protein, high in fat and low in carbohydrates which makes them one of the best foods for weight loss. The reason you want this type of ratio in the morning is because these fats and proteins will metabolize very slowly, much slower than carbohydrates. The proteins will help repair and rebuild any muscles that were touched on the day before, helping you recover before your next workout later in the day.

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2. Almonds

Almonds are the most carbohydrate rich food on your new grocery list. Eat a handful of these about three hours after your breakfast, right in between breakfast and lunch. The main reason for eating these mid-morning is because you want the bulk of your carbohydrate consumption to come in the morning before your workout. You shouldn’t completely cut out carbohydrates. That is one of the biggest pits you could fall into because you would be fatiguing yourself. These carbohydrates will be used as energy up until your workout, and then during your workout you’ll be burning fat. This is what makes almonds one of the best foods for weight loss and muscle gain. Just don’t eat too many or you will have to sacrifice valuable gym time burning these carbohydrates instead of the fat which is our target.

3. Tuna or Turkey

My personal favorite is tuna. It is conveniently packaged or canned to eat on the go or while at work with no refrigeration needed. However, its non-fishy alternative, turkey, is just as good nutritionally but will need to be refrigerated. Either two pouches or cans of tuna or about 8 ounces of turkey should be eaten for lunch. This is about three hours after your almonds. Tuna and turkey have almost no fat or carbohydrates. The high protein content will be working to promote the muscle growth. This is what makes turkey or tuna a great food for weight loss and muscle gain to enjoy mid-day.

More: Best Non-Perishable Foods to Keep in Your Cabinet 

4. Grapefruit and Sunflower Seeds

This is your pre-workout snack. The grapefruit is high in citrus which acts as somewhat of an energy booster for your workout. Studies have also shown that it can help people lose weight due to speeding up the metabolism. With this increased metabolic rate, you should have no problem digesting the rest of the carbohydrates from the almonds so that your body can get straight to breaking down the fats during your workout. This metabolic exchange makes grapefruit one of the best foods for weight loss available that’s refreshing and tasty at the same time.

Sunflower seeds are high in fat and about even in carbohydrates and proteins. These fats are intended to be used as energy for your workout, but don’t eat too many so that your body can finish those fats and start to work on your stored fat. You should eat about half of a grapefruit and half a handful of sunflower seeds. Eat this meal and head straight to the gym for the most efficient results.

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5. Spinach and Chicken

This post workout meal should be consumed within an hour of the end of your workout. Chicken is high in protein and low in fat and carbohydrates. The idea here is to feed your body the necessary nutrients for it to rebuild overnight, when most recovery takes place. You want to eat as little fat and carbs as you can before bed, in order to prevent fat from storing up around your midsection. Spinach is a great all around vegetable that aids digestion. and its high protein content makes it one of the best protein foods for weight loss as well. Really, you can eat any green vegetable with this meal, but I suggest spinach for its fiber content and countless other benefits. This diet will take time to adjust to and if you feel hungry in between meals, drink a bunch of water.


How to Lose Weight and Burn Fat