Lose Weight And Build Muscle

Many people who begin their weight loss journey wonder if there are ways to speed up the process, and guess what?

There is. Achieving your weight loss goals doesn’t have to be a struggle. Losing weight and building muscle can be made easier by eating the proper foods and adding a burn fat build muscle supplement to your diet.

High Protein Foods:

High Protein Foods

Did you know there are foods that are scientifically proven to aid in muscle gain? Here’s a list of high protein foods that can help you build lean muscle:

  • Eggs: Rich in vitamins, healthy fats, antioxidants, and nutrients. Poach or boil one egg with a side of greens, salsa, or wholegrain toast.
  • Oats: Loaded with fiber, magnesium, and vitamin B1. When making oats for breakfast or lunch, the recommended serving size is a half-cup. Add berries or honey for additional flavor.
  • Broccoli: Provides more protein than other vegetables and is packed with Vitamin K, Vitamin C, and Potassium. One cup of fresh, steamed, or raw broccoli can be served on its own or as a healthy side.
  • Salmon: Contains Omega-3 fatty acids, vitamin B12, and protective antioxidants. Stick to no more than 3 to 4 ounces of baked, poached, or broiled salmon.
  • Chicken Breast: Low in fat and rich in vitamins and minerals. Similar to the serving suggestion for salmon, 3 to 4 ounces of chicken breast is best, roasted in the oven, or grilled to perfection.
  • Almonds: Rich in healthy fats, vitamin E, and magnesium. one handful or about 23 almonds is the recommended portion. Try adding some plain Greek yogurt for versatility.
  • Artichokes: Versatile and high in fiber. Artichokes can be blended into a hearty spinach dip and eaten with your favorite whole-grain crackers or roasted in the oven with a touch of olive oil and sea salt.
  • Avocado: Provides protein, healthy fats, and fiber. Mash 50 grams or 1/3 of an avocado and spread it over a whole grain slice of toast with a few flakes of cayenne pepper to taste.
  • Greek Yogurt: Packed with protein and healthy bacteria. Stick to plain, unflavored yogurt to limit sugar intake. Keep your serving size down to 1 cup or 8 ounces. Add organic honey or fruit to sweeten.

Super Foods:

Super Foods

Superfoods can help speed up metabolism, control your appetite, and increase weight loss, as well as build muscle. You’ll be sure to burn fat faster and easier when incorporating these foods into your diet:

  • Sweet Potatoes: This slow-burning carbohydrate can keep you feeling fuller for longer. The suggested serving size is one medium-sized sweet potato, which is about 4.6 ounces. Bake in the oven, slice open and add a smudge of salted butter and cinnamon for more flavor.
  • Black Beans: Produces a chemical known as butyrate, which triggers the body to burn fat as fuel. Steam a half cup of black beans on the stove and add them to brown rice or a salad for a dose of protein.
  • Apple Cider Vinegar: A source of acetic acid, an ingredient shown to overpower the body’s ability to build fat. Mix two tablespoons of apple cider vinegar with an 8-ounce glass of water. Drink this before or after each meal to reap the benefits.
  • Quinoa: Healthy starch. Rich in insoluble fiber, which keeps you full and helps prevent you from overeating.
  • Bananas: Packed with potassium which can help reduce and prevent bloating. Dice up one peeled large banana and add it to a bowl of oats for breakfast, or eat it plain for a nutritious snack.
  • Grapefruit: Loaded with water and fiber which can promote the feeling of fullness. Peel one large grapefruit, cut it in half (saving one half for later), dice it up, and add sugar-free sweetener to taste.
  • Garlic: Appetite suppressant and energy booster. The great thing about Garlic is that it can be added to just about any savory dish. Mince your garlic in advance and store it in your refrigerator to use as seasoning.
  • Green Tea: Contains antioxidants and caffeine which help improve metabolism. Studies show that Green Tea Extract is proven to aid in weight loss. Treat yourself to one hot cup of green tea each morning or evening and add honey to sweeten.
  • Ginger: An anti-inflammatory that helps aid in healthy digestion. Shaved or minced ginger can be added to tea or soup for additional flavor.

Tips For Weight Loss and Muscle Gain:

Tips For Weight Loss

In addition to incorporating protein-rich foods, superfoods, and weight loss supplements into your diet, it’s important to maintain a sustainable exercise routine. For best results, this should include both cardio and weight training.

  • Cardio

Jogging, running, or cycling for thirty minutes, three times per week, can not only help you reach your weight loss goals faster but has great health benefits as well.

Including cardio in your workout routine is known to lower your risk of heart disease and high blood pressure. Some more popular cardiovascular activities include jump roping, swimming, and kickboxing.

  • Weight Training

Weight training ensures that your body burns fat instead of muscle. Building muscle can also increase your body’s ability to burn calories at rest.

Equipment such as dumbbells, resistance belts, and kettlebells can be purchased conveniently online so that you can work out in the comfort of your own home.

Some more tips to help you achieve your goals successfully include setting realistic goals for yourself, meal planning/prepping, and finding a workout buddy.


Losing weight and gaining muscle can be attained by making healthy lifestyle changes. Diet and exercise are essential components in reaching your goals.

Including a wide variety of superfoods, foods high in protein, vitamins, and supplements can not only speed up your weight loss progress but greatly improve your overall health as well.

Remember to be patient and remain positive in your journey. Keep in mind that this is a process, and you won’t see results happen overnight.

Staying consistent and following the tips listed above will surely help you achieve the body you deserve.  

About The Author:

Kevin SlaterKevin Slater is a successful blogger who often writes articles on health and wellness, self-improvement, and parenthood. Kevin is known to write informative, and witty content on his blog, and other online platforms. When not busy writing, Kevin often spends his time with his family, and pets at home.

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