Unhealthy eating habits and sedentary lifestyle are two most important factors that can cause excessive body weight or obesity, which is one of the leading causes of heart disease, diabetes, and several types of cancer. The consumption of unhealthy foods, high in fats and carbohydrates, along with the lack of physical activity can cause the accumulation of fats in the body. Though many people resort to dieting to lose weight rapidly, it is not a healthy approach. A proper exercise regimen and a balanced diet are crucial to build muscles and burn fats.
Foods that can Build Muscles and Burn Fats
Those trying to build muscles by burning fats should keep in mind, that they need not starve themselves to achieve this purpose. Starving is not good for your health. Instead, you can try some food combinations that can help burn fats. A diet for building muscles and burning fats should include more protein- and fiber-rich foods, and less of fatty food and simple carbohydrates like sugars. But this does not mean that you should completely exclude fats from you diet. Instead, try to replace bad fats with the good ones. The following are some foods that should be included in a diet, if you are trying to build muscles and burn excess fats.
Cereals and Whole Grains
Cereals and whole grains are great for losing weight and burning fats. Cereals like oatmeal and barley are ideal for this purpose. They help prevent the accumulation of excess fats. Cereals like oatmeal can also help lower the level of blood cholesterol, and regulate the level of blood sugar. Whole grain breads, brown rice, and quinoa can be helpful in this regard. But be sure to avoid or reduce the consumption of refined carbohydrates.
Vegetables can also help burn fats and build muscles. They are high in fibers, vitamins, phytochemicals, and antioxidants, and they can help you lose excess fats. Among vegetables, green vegetables are especially good for those trying to lose weight. Examples of such vegetables are spinach, cabbage, broccoli, asparagus, etc. Tomatoes and carrots can also be included in the diet. But avoid cooking them or frying them in excess oil or fats.
Eggs, egg white, turkey, wild salmon, trout are some of the best foods for building muscles. Eggs are an important dietary source of proteins. Vitamin B12 found in eggs can help burn fats. Red meat is also rich in proteins and vitamin B12, and thus, it can help you build muscles. Other good sources of proteins are, chicken breast, fish, flank steak, and turkey breast.
A healthy diet is simply incomplete without fruits, which are the power pack of vitamins, minerals, antioxidants, and phytonutrients. Fruits like apples and oranges can help burn fats and lose weight by reducing hunger. Other fruits that can also promote the fat burning process are, raspberries, peaches, blueberries, strawberries, bananas, lemons, apricots, grapes, and watermelons.
Nuts can help curb hunger and reduce weight. So, almonds, walnuts, cashews, peanuts, and hazelnuts can help you control food cravings. Nuts are also rich in fibers and vitamins, and they can supply the required amount of essential fats. Another source of good fatty acid is natural peanut butter free of added sugar and salts.
Legumes are very high in proteins and fibers, and they not only help build muscles but can also facilitate digestion. They can help lower the level of blood cholesterol. Soybeans, kidney beans, lima beans, peas, navy beans, and chickpeas are some healthy foods that should be included in a diet.
As far as dairy products are concerned, you can consume the fat-free or low fat milk and milk products like cottage cheese and yogurt. Yogurt contains useful bacteria that can be beneficial for the health of the digestive system. However, frozen yogurt is not good for those trying to burn extra calories.
Apart from these, fish oil, virgin olive oil, and pepper can help reduce the accumulation of fats in the body. Both fish oil and virgin olive oil help reduce fats and cholesterol. In addition to this, fish oil can increase the level of testosterone, while olive oil can provide protection against heart disease. But it should be kept in mind that along with a balanced diet, you need to follow a proper exercise regimen for building muscles. Also important is to eat breakfast regularly, drink plenty of water, and get enough sleep and rest.