Here are my eating tips and I'll try to keep it simple and easy to follow. If you want to lose weight and gain lean muscle, you will want your supportive eating to consist of high protein and high fiber food. You will understand why after reading this article.
Let? Talk About Protein First: You want to make an effort to consume high quality protein and fiber in every meal. A suportive eating rich in lean protein is very crucial for numerous reasons. Protein is essential for repairing, building, and preserving your muscle. Of course, the more muscle that you can keep and build, the higher your metabolism. In addition, protein is needed for the production of important hormones and enzymes. However, one of the biggest reasons why protein plays a big role in your supportive eating is because protein does not spike your sugar level up. The more your blood sugar is steady, the more fat your body can release to be utilize as energy. Protein is hard for your body to break down causing up to 20% thermic effect compared to carbohydrates and fat. What does that mean? When you consume protein, 20% of the total protein calories are used just to break down the protein into small chains of amino acids. That is extremely important to help boost your metabolism.
Here are the top 12 sources of high quality lean protein:
1. White egg omelette (hard boiled eggs)
2. Lean skinless chicken and turkey (white meat)
3. Wild Salmon
4. Lean beef
5. Tuna
6. Lean Pork
7. Sardines
8. Skim milk
9. Cottage Cheese (Fat Free)
10. Beans, nuts, legumes
11. Soy (Tofu)
12. Whey protein drinks.
Let? Talk About Foods That Are High in Fiber: Adding fiber into your meal is crucial for overall heath. Fiber (soluble) absorbs water making your feel fuller and for much longer time. For example, plain oatmeal is high in soluble fiber with attract water to keep you satisfied for hours. However, eating cereal that is high in sugar and low fiber causes you to get hungry very quickly. Insoluble fiber help move the food faster through the stomach and intestines to prevent constipation and other disease. It is recommended to consume about 25-35 grams of fiber per day. Like I said earlier, you must make an effort to consume lean protein in every meal. But you also want your supportive eating to be rich in high fiber food. The list below are food that are high in fiber and packed in vitamins, minerals, and fiber that are essential muscle building, fat burning meal.
Top 12 Foods That Are High in Fiber:
1. Broccoli
2. Spinach
3. Yellow and red peppers
4. Cauliflower
5. Kale
6. Sweet potatoes
7. Brown rice
8. Plain Oatmeal (my favorite breakfast food)
9. Tomatoes
10. Berries (extremely high in antioxidants which speed up your (recovery)
11. Bananas (my simple carbohydrates after working out.)
12. Legumes, beans, nuts
