13 Foods for Fat Loss, Muscle Building & Overall Health
Whether you're trying to lose weight, build muscle or just improve your overall health, it’s hard to know what and what not to eat with all of the conflicting information out there. While there are many foods that can be eaten in accordance with a healthy diet, this is a simple list of 13 Foods that will make help you feel better, stronger, and more satiated.
While I'm certainly not suggesting that you limit yourself to just these foods (Please eat the rainbow!), they can promote weight loss, increased muscle and overall health & wellness.
Eggs – Eggs have an incredible amino acid profile, which helps stimulate muscle protein synthesis, and they’re high in choline, which is great for the brain. Whole eggs, the yolks in particular, are full of natural cholesterol which is great for strength and recovery.
Animal meat (chicken, beef, pork, fish) - High quality animal meats are the most nutrient dense foods you'll find. Full of B-vitamins, iron, and more, the nutrients are highly bio-available through meat. With the high protein and fat content, animal meat is also highly satiating, helping you feel full.
Whole Milk and whole milk products (if tolerated) – Whole milk is an excellent source of fat and protein and some sugars. It’s comparable to a protein shake for recovery and protein synthesis. As long as you can digest and tolerate milk, it’s a great way to get in your protein and fats.
Leafy Greens – Leafy greens like kale, spinach and arugula are great for fiber and are full of nutrients like lutein, Vitamin K, nitrate and folate. The greens can also help you process the protein you’re eating. Cooking them makes them more easily digestible, as raw greens tend to have compounds that serve as a defense mechanism that make them hard to digest.
Asparagus – Nutritious, full of fiber and easy to digest for most people when cooked, asparagus also has a small, natural diuretic effect, which is good for people who tend to retain water or women around their menstrual cycle.
Zucchini and Yellow Squash – These squash are easily digested and help with processing proteins and fats. They absorb any flavors you add to them, are low in calories, so you can eat them in larger quantities to help you feel full.
Berries – All berries, especially raspberries, are full of fiber, high in antioxidants and low in calories. They make a great snack or dessert when you’re looking for something sweet.
White Rice – A complex carbohydrate, rice gives you energy for explosive movement and stamina, can contribute to muscle growth and is an easy way to bump calories if you’re struggling to eat enough. It’s also inexpensive, so it’s great when you’re trying to eat healthy on a budget.
Quinoa – A great source of carbohydrates and a small dose of protein and fat, quinoa can be a good addition for someone who struggles to eat enough protein. Just keep in mind it is high in carbohydrates. 1 cup of cooked quinoa gives you about 36g carbs, 8g protein and 4g of fat.
Potato / Sweet Potato – High in starch and pre-biotic fibers that feed the microbiome, potatoes are a great, inexpensive option. They’re easy to digest for most people (especially sweet potato) and rarely lead to overconsumption if prepared without fats.
Raw Nuts – Although nuts can be easy to eat in excess and it’s always best to measure out your servings in advance, raw nuts are less palatable than roasted & salted nuts, which tends to prevent overconsumption. They’re also an excellent source of mono and poly unsaturated fatty acids, soluble and insoluble fibers, vitamins E and K, folate, magnesium, selenium and more.
Avocado / Avocado Oil – Avocados are a wonderful source of healthy fats, fiber and potassium. They’re also great for when you’re bulking or for making meals more satiating. They can also help cut back on inflammation. Avocado oil is minimally processed and easy to cook with, as well as a good source of monounsaturated fat.
Olive Oil – What is believed to be the main reason why the Mediterranean diet is so healthy, olive oil can be added to anything (meat, vegetables, rice, potatoes, etc) and makes those foods more palatable. Olive oil has polyphenolic contents which have potent anti-mutagenic, anti-inflammatory, anti-thrombotic, anti-atherogenic and anti-allergic effects. Replacing oils like corn, safflower, and vegetable oil with olive oil can improve heart health and inflammation.
There’s no cookie cutter approach that will work for everyone. If you’re a vegetarian or vegan, you won’t be able to consume some of the foods on this list. If you have any food intolerances or allergies, you’ll need to find appropriate substitutions. You may just not like something on this list. That’s okay.
Whatever the reason, simply find a different option, include other foods from these categories or just replace some of your current less healthy food choices with one of these. For example, just try swapping out your vegetable oil for olive oil and see how you feel!
*I am not a registered dietician or physician. Always check with your doctor to ensure these changes to your nutrition are safe for you and your conditions.
