Healthy food sources to choose from while losing fat/gaining muscle

Healthy food is of great importance when it comes to building muscle or losing fat. If you are not eating clean and nutritious food then doesn’t matter how much hard work you put in the gym you won’t see much results so in order to complement your training you need to make sure you eat clean so that you can see results that you desire. In this blog, I will discuss top food sources that you can choose from for your journey.

Carbohydrates:-

Carbohydrates are an essential part of our diet these days and very easy to fill up but you need to make sure that you choose the right type so that doesn’t affect your journey. Whole grains are preferred because they have a low glycemic index and won't affect your blood sugar levels as much as refined carbs will do. A higher spike in sugar level means more insulin spike which is not desirable in most cases. Insulin is the root cause of many problems such as belly fat etc. Apart from that these foods are very nutritious and include fiber (very important for gut health), trace minerals etc. The foods you can consume to fulfill your carbohydrates can include:

  • Rice
  • Whole grains/Chapati/Quinoa
  • Potato/Sweet Potato (Try to take it pre-workout)
  • Salad
  • Fruits (Any seasonal fruit of your choice but within your macros)
  • Whole-wheat pasta
  • Oats
  • Milk

These are some of the most used sources of carbohydrates and all of these are healthy.

Protein:-

Protein is also a very important constituent of our diet. Protein is very important to keep your body in a positive nitrogen balance. Positive nitrogen balance is necessary if you want to build muscle or build muscle and lose fat simultaneously. Since protein is the only source in our diet that contains nitrogen so we cannot miss out on that. Apart from that it also makes sure that you maintain or increase your muscle and what you lose is your fat not that hard-earned muscle. Some protein sources include:

  • Fish
  • Chicken, Mutton, Beef
  • Lentils
  • Chickpeas

These are some of the healthy protein options, when you consume lentils or chickpeas make sure to combine it with rice or whole-grain food because lentils and chickpeas have some amino acids missing but rice and whole grains have those present in them so you will get complete protein.

Fats:

Fats are also very essentials for our joints, gut health etc. There are a variety of options to choose from. Some of the sources of good fats are:

  • Nuts( Walnuts, Peanuts etc, You can have a handful of them once a day)
  • Olive oil
  • Coconut Oil
  • Butter
  • Desi ghee

Avoid refined oils such as canola, sunflower oil etc which are not good for your health and will cause inflammation and bloating in your body.



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