They’re the foods that experts say can help your body increase lean muscle mass and avoid storing fat. You can base entire meals and snacks around these 12 foods, you don’t have to.
Follow these simple guidelines:
o Incorporate two or three into each of your daily meals
o Make sure to eat a combination of protein, carbohydrates, and fat at every meal.
o Sneak a little bit of protein into each snack.
These foods Zap Abdominal Fat
Here are 12 best belly-flattening foods- plus some delicious recipe ideas to help you put them to use.
Superpowers: Builds muscle, fights off cravings
Just a handful of almonds provide 19% of your daily requirements of magnesium- a key muscle building component. Almonds also help curb cravings: two ounces of almonds should suppress your appetite- especially if you wash them down with 8 ounces of water. Avoid smoked and salted almonds, which are high in sodium.
Beans and Legumes
Superpowers: Build muscle, help burn fat, and regulate digestion
The more beans you eat, the more you’ll control your hunger. Beans are a low-calorie food packed with protein, fiber, and iron- ingredients crucial for building muscle and losing weight. Swap a meat-heavy dish for a bean-heavy dish a couple of times per week; you will replace saturated fat with more fiber. Two of my favorite beans which should be skipped: refried beans, which are high in saturated fats, and baked beans which are high in sugar.
Superpowers: Fortifies your nutrient stores, fights obesity
One serving of spinach is loaded with
folate and supplies nearly a full-day’s worth of vitamin A and half of your vitamin C. Broccoli is high in fiber and more densely packed with vitamins and minerals than almost any other food.
Superpowers: Builds bones, fires up weight loss
Dairy gets so much attention for one thing it does well, strengthening bones, that it gets little or no attention for its other accomplishments- like its breakout role as a vehicle for weight loss. Researchers think that calcium probably prevents weight gain by increasing the breakdown of body fat and hampering its formation,
Superpowers: Builds muscle, burns fat
More and more research shows that eating an egg a day will not raise your cholesterol levels. Egg protein is more effective at building muscle than milk and beef. Eggs also contain vitamin B12- a nutrient necessary for fat breakdown.
Superpowers: Build muscle, boost immunity
A classic muscle-building nutrient, protein is the base of any solid diet plan. The body burns more calories digesting protein than it does to process carbohydrates or fat. Many studies support the notion that high-protein diets promote weight loss. Turkey, lean beef (especially rounds or loins), chicken, and fish are especially good choices. Tuna and salmon (and the grain flaxseed) also contain omega-3 fatty acids, which may help keep metabolism revved.
Peanut Butter (All natural, Sugar-Free)
Superpowers; Builds muscle, burns fat
Peanut butter is a quick and versatile snack. Since a diet that includes an indulgence doesn’t leave you feeling deprived, you’re less likely to fall prey to other cravings. Use it on apples or on whole grain crackers, or to add flavor to smoothies.
Superpower: controls cravings
Olive oil made of the good un-saturated fat- will help you eat less by controlling your food cravings. It will also help you burn fat and keep your cholesterol in check.
Whole Grain Foods
Superpowers: Prevents your body from storing fats
Your body needs carbs. The key is to eat ones that have been processed the least. Eat products with all the parts of the grain- whole grain bread and pasta, long-grain rice- you will get all the nutrition that refines foods lack. Top: don’t be fooled by white-flour foods that are colored brown. Look for foods that list a “whole wheat: or “whole grain” flour first on the ingredients.
Superpowers: builds muscle, burn fats
Powered whey protein packs a muscle-building wallop. If you add whey powder to your meal- in a smoothie, for instance- you may well have created the most powerful fat-burning meal possible. Whey protein is a high-quality protein that contains essential amino acids needed to build muscles and burn fat. It’s especially effective because it has the highest amount of protein for the fewest number of calories, making it fat’s kryptonite. Tip: Ricotta cheese is made from whey, making it a great source of whey protein.
Superpowers; improves balance and coordination, prevents cravings
Depending on your taste, any berry will do the trick. Raspberries carry powerful levels of antioxidants and flavonoids. One cup of raspberries packs 6 g of fiber and more than half of your daily requirement of vitamin C. blueberries are also loaded with the soluble fiber that, like oatmeal, keeps you feeling fuller longer. Strawberries contain pectin, a valuable form of fiber (also found in apples and grapefruit), which helps people feel fuller.