For the body to build muscle and burn fat, it needs sizable amounts of proteins, carbohydrates and healthy fats.  Eating protein is vital because it is directly responsible for building and maintaining muscle. Protein also assists the body with fat loss. 

Eating fats also helps fat loss because your body will hold on to less fat if you eat fat in your diet. Fruits and vegetables contain vitamins & minerals, which are necessary for recovery from your workouts. Carbohydrates are regarded as the body’s muscle fuel and they enable it to keep up with its day to day activities.

The following super foods can assist any person in building up muscle and losing fat. Add these foods to your diet:

 

1. Whole Eggs. Eggs are excellent protein sources as each one packs 7 grams of protein.  Egss are also very cheap, less than $2 a dozen. The yolk contains the most nutrients of the entire egg, 50% of the protein, vitamins A, D & E, and cholesterol that naturally increases your testosterone levels. The dietary cholesterol in eggs won't affect your blood cholesterol; search online for information regarding studies that prove that eggs are healthy.

 

2. Fish Oil. Fish oil reduces inflammation in the skin & joints. It also lowers body fat and increases testosterone levels. It is recommended that you get 9,000 mg of fish oil containing EPA/DHA daily.  You can try to get fish oil by eating fatty fish like salmon, but you will probably need a fish oil supplement to get enough of it. I use Norwegian Cod Liver Oil.

3. Wild Salmon. Wild salmon is one of the best sources of omega-3 fatty acids.  Salmon also has 20g of protein per 4-oz serving. Farm raised salmon is, however, omega-3 deficient because it is grain-fed. Go with wild salmon if you need omega-3 from it.  You can also get your omega-3 (and omega-6) from a fish oil supplement.

 

4. Berries. Berries are strong antioxidants that prevent heart disease and cancer.  All berries are good including blueberries, raspberries, and cranberries. Eating them fresh or mixing them with oatmeal should do the trick.

 

5. Yogurt. Yogurt is a regular staple of my diet.  Yogurt contains bacteria that improve your gastrointestinal health. Stay away from frozen yogurt or yogurt with added sugar and fruits at the bottom. Buy plain or vanilla low fat yogurt. You can add berries & flax seeds for a tasty, healthy snack.

 

6. Ground Flax Seeds. Flax seeds are a great source of fiber, protein & omega-3 fatty acids. You should grind the flax seeds to get the most effect from them as they will be digested easier. Take 1 tbsp of ground flax seeds with yogurt & berries before going to bed.

 

8. Mixed Nuts & Natural Peanut Butter. Mixed nuts contain a wide variety of nutrients that your muscle-building body needs.  Among these are mono- & polyunsaturated fats, protein, fiber, vitamin E, zinc, potassium, and magnesium. Mixed nuts are calorie dense, which are wonderful for skinny people looking to gain weight. Natural peanut butter is EXCELLENT for weight gain seekers.  It's delicious and contains the same stuff that mixed nuts do.  Stick to natural peanut butter because regular peanut butter has many added salts and sugars.

 

9. Red Meat. Red meat contains protein, vitamin B12, zinc, creatine, carnosine and even omega-3 fatty acids. The best red meat sources are steaks and hamburgers from top round or sirloin. I recommend limiting your red meat intake to no more than 3 meals per week as it is hard on the body's digestive system and can cause constipation. Getting the recommended 25 – 35 grams of fiber per day should help if you eat a lot of red meat.

 

10. Green Vegetables. Green veggies are known to fight cancer.  They are also high in soluble fiber which is a serious part of a healthy diet to faciliate good digestion. You have many green veggie choices – broccoli, cabbage, cauliflower, kale, and more.

 

11. Spinach. Spinach is technically a green veggie, but I felt it deserved its own place in the list.  Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile.

 

11. Fruits & Vegetables. These wonder foods will help your muscle building goals. For instance, broccoli, oranges, apples, spinach and tomatoes are highly recommended as they have low amounts of calories and promote the increase of muscle mass with their nutrients. Fruits & veggies are also rich in antioxidants that are effective in battling different types of health hazards.

14. Oats. Oats are a true super food! They reduce cholesterol, provide you with low-GI (glycemic index) carbs for energy, and are high in soluble fiber. The energy that oats provide is undeniable, which is why many people eat oatmeal for the most important meal of the day – breakfast. I drink a pre-workout shake of 40 grams of oats, 2 scoops of whey protein, and 12 oz of milk.  My post-workout shake contains 16 oz of milk, 40 grams of oats, and 2 scoops of whey.

19. Water!! Obviously, water is the most important subtance needed by your body.  All bodily processes depend on water and your body is made mostly of water.  Water is crucial to a well-performing body, especially one put under the stress of a weight training program.  Drinking water prevents water retention, helps muscle recovery and prevents dehydration from strength training. Buy a brita water filter and drink .66 oz of water per pound of bodyweight every day without fail! That's 96 oz of water per day for a 145-pounder.

I highly recommend that you buy lemon juice on a regular basis and add a teaspoon or so to every glass of water that you drink form now on.  Lemon water tastes wonderful and you will have NO problem fulfilling your body's water needs. Personally, I would have a hard time drinking so much water without lemon juice. Buy lemon juice here.

20. Green Tea. Green tea is highly recommended as it promotes fat loss and improves blood circulation in the body. It is also known to prevent cancer. I recommend drinking green tea in the morning with breakfast.

In Closing. Eat six small meals a day made up of protein, carbs, veggies, & fats every 3 hours. Drink water with lemon juice with every meal and throughout the day. Limit your junk food intake as much as possible.  With healthy meals to eat every 3 hours, you should have a hard time fitting junk food in.  Lift heavy weights to gain mass and do light weights and cardio during the fat loss phase.  Read more about the separate phases of bulking & cutting here. Get Big Fast!
 

With No Nonsense Muscle Building, you will receive a planned program that will tell you exactly what exercises to perform in the gym and what foods to eat to ensure size and muscle gains.  Vince DelMonte does an excellent job in laying out exactly what you need to do to get from skinny to muscular in no time.