Eat Smart, Get Fit: Best Foods for Weight Loss and Muscle Gain

• Dietitian Sheenam
• September 14, 2024

Fitness has become an over discussed topic in todays world and it should be. We have been ruining our lifestyle with unhealthy eating habits which sometimes may have been unknown to us. This is when the knowledge of nutrition and its power enters our fitness journey. Nutrition comes from the right food. In this article, we will explore the best foods for weight loss and muscle gain which will fuel your goal of achieving healthy body.

Understanding the Importance of Protein

We already know that Protein is the building block of our body. It is very crucial macronutrient that helps our  muscle grow and repair itself. When we are trying to lose weight and gain muscle, protein should be our top priority. We must aim to consume 1.6-2.2 grams of protein per kilogram of body weight daily.

Best High Protein Foods for Weight Loss and Muscle Gain

As now you know you need to add a minimum amount of protein daily in your meal according to your body weight, you would search for high protein foods to achieve your goal of weight loss and muscle gain. Here are the best foods you can try which includes fruits, vegetables, meat, dairy products, seeds and more.

1. Chicken breast: A 100 g skinless chicken breast provides around 22.5gm.
2. Fish and Seafood: Salmon, tilapia, shrimp, and cod are high in protein and omega-3 fatty acids.
3. Eggs: Whole eggs and egg whites are excellent sources of protein, essential amino acids, healthy fats and nutrients. 1 egg can contain about 6.3 gm of protein.
4. Dairy Products: Greek yoghurt,
5. Cottage cheese: It contains protein and also a healthful serving of calcium.
6. Milk: The most common drink and it can easily complete 8gm of protein requirement for you.
7. Whey protein supports muscle growth and weight loss but do check the label for sugar content if you are buying a packed product.
8. Lentils, chickpeas, black beans, and kidney beans are high in protein and fibre and thanks to our Indian Diet, we have more of these included in our diet plan.

Additional Best Foods for Weight Loss and Muscle Gain

Apart from these specific foods you can try having variety of foods that help in weight loss and muscle gain like Healthy Fats that include Avocado, olive oil, and coconut oil. These oils support hormone production and overall health.

Vegetables like Leafy greens, broccoli, bell peppers, and carrots are always a life saver. They provide essential vitamins and minerals which makes them best food fo weight loss and muscle gain when taken in the right method.

Fruits like Berries, citrus fruits, and apples support immune function and weight loss while they also complete your sugar cravings without giving any harm.

Meal Planning and Timing

Do you think your weight and muscle mass only depends on what you eat? May be you are making k mistake here. It is because the timing of consuming foods has the same importance in this fitness journey. To maximize weight loss and muscle gain, focus on meal planning and timing. You should aim for:

1. 5-6 meals per day
2. 2-3 main meals
3. 2-3 snacks
4. Post-workout meal within 30-60 minutes
5. Balanced macronutrient ratio: protein, carbohydrates, and healthy fats

Sounds difficult? Make it simple with a Sample Meal Plan:

1. Breakfast: Try having Greek yoghourt with berries for a day with some spinach. Do not forget to add almond butter for a tasty and healthy touch to your breakfast for weight loss and muscle gain.
2. Snack: Apple slices with peanut butter makes the best food for weight loss and muscle gain.
3. Lunch: Tandoori chicken breast with khichdi. Have some steamed broccoli with desired spices for a tasty salad. You can also include Avocado raita.
4. Snack: Enjoy some protein smoothie with banana, spinach, and almond milk
5. Dinner: You can have Tandoori paneer or grilled chicken with masala sweet potatoes and stir-fried spinach.

Other Strategies for Success

In addition to focusing on the best foods for weight loss and muscle gain, there are several other strategies that can help you achieve your goals. These include:

• Staying hydrated by drinking plenty of water throughout the day.
• Getting enough sleep each night to aid in muscle recovery.
• Reducing stress levels through techniques like meditation or deep breathing.
• Monitoring your progress through regular weight checks and progress photos.

By incorporating these strategies into your fitness routine, you’ll be well on your way to a healthy weight and fit body.

Conclusion

Lets conclude on a quick note. While you are looking for best foods for weight loss and muscle gain, you have to hunt for high protein foods. Foods like lean meat, eggs, dairy products like milk, cheese, nuts, healthy oils, fruits and vegetables will give you the desired result. Other lifestyle habits like enough sleep, stress reduction, proper hydration and celebrating small victories will help you further. You can always consult the best dietitian in Punjab: Sheenam Kalra, in case you need any personal help for weight loss and muscle gain.

Also check:

1. Best diet plan for healthy hair
2. Best detox drink for clear skin
3. Less than 300 calorie meals
4. Best diet plan for hypothyroidism

Tags

Share This

• Share
• Tweet
• Email