Best Foods to Lose Weight and Gain Muscle

Best Foods to Lose Weight and Gain Muscle

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1. Take protein

Best Foods to Lose Weight and Gain Muscle. Diets with enough protein – in fish, shellfish, eggs, chicken or turkey without skin, legumes, yogurt … – keep you full longer, increase muscle mass and metabolism and help eliminate that odious fat that sticks to the waist and the belly

2. Put some vinegar in your life

A good idea is to dilute 1 or 2 tablespoons of apple cider vinegar in 1 l. of water and drink it with meals. Another is to dress the stews with a few drops of vinegar. Several studies indicate that a little diluted vinegar or with food (never alone!) Helps to lose weight and waist and control sugar levels.

3. Take fat, but good

Mediterranean-type diets, rich in healthy fats (such as EVOO or avocado, nuts or bluefish), have proven to be more effective in controlling weight and reducing visceral obesity than low-fat ones.

4. Do not drink calories

Industrial juices and sugary drinks generally have lots of “empty” calories and increase the risk of obesity. The same goes for alcohol , which also disinhibits and can encourage you to overeat. The alternative? Water alone or with lemon (with gas or without gas), green tea (which favors the combustion of fats), infusions and clean broths …

5. Fill with fiber

There is 2 type of fiber: insoluble and soluble. The insoluble accelerates the passage of food through the digestive tract and adds volume to the stool. The soluble absorbs water and turns into a gel, delaying the absorption of nutrients, which keeps you full longer and helps you control your weight. Fruits and vegetables, legumes , nuts, whole grains and seeds are rich in fiber.

6. Consume probiotics

The probiotics beneficial – bacteria present in fermented foods or supplements, such as yogurt, kefir, tempeh, natto, kombucha, kimchi or sauerkraut -have shown to help prevent abdominal obesity and overweight. Strains of the genus Lactobacillus are especially effective in that regard.

7. Avoid products rich in white flours and added sugars

It is archived, the more products made with white flour and / or added sugars we consume, the greater the risk of excess weight and abdominal obesity we will have. Lacking the bran (rich in fiber) of the cereal they come from, the body “reads” the white flour as if they were sugars, which triggers the risk of obesity.

8. Take a coffee

Coffee caffeine stimulates the central nervous system, increases metabolism and helps burn fat. A 12-year study with more than 2,600 people linked their consumption with greater chances of success in weight loss diets.

9. Make sure enough iron

Like the lack of iodine, iron deficiency can affect the thyroid, a gland that produces hormones involved in metabolism. One study found how women treated for iron deficit reduced their body weight, waist measurement and BMI. Meat, green leafy vegetables, legumes, shellfish, nuts, liver are rich in iron …

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