10 Super Foods to Help You Quickly Build Muscle and Lose Weight

In order to build muscle and lose weight you need a variety of veggies, carbs, fruits, proteins, and healthy fats.

In order to quickly build muscle and lose weight you need 10 super foods.

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1. Whole Eggs 

Eggs are one of the cheapest super foods offering you an excellent source of protein. The cholesterol that we hear so much about isn’t a problem. If you have cholesterol problems lower your body fat not the eggs you consume.

2. Flax Seeds 

Here’s an excellent source of fiber, omega 3, and protein. Grind the flax seeds and sprinkle on your berries or yogurt. Don’t use flax oil as it’s unstable and has no fiber benefits.

3. Quinoa 

In South America Quinoa is considered the king of grains. The fiber and protein in Quinoa is higher than that in oats and rice, plus its gluten free.

4. Mixed Nuts 

Nuts are packed with mono and polyunsaturated fats, fiber, proteins, Vitamin e, potassium, zinc, and magnesium. Nuts are dense in calories so if you are skinny and looking to put on a few pounds these will do it.

5. Wild Salmon 

Omega 3 fatty acids are found in salmon, as well as providing 20 grams of protein per 100 gram serving.

6. Fish Oil 

Taking fish oil can reduce inflammation in the body, increase testosterone levels, and lower body fat. Take 900mg per day. It’s hard to get this level eating fish.

7. Berries 

Fresh berries are a powerful antioxidant keeping you healthy and helping you to improve your weight loss.

8. Green Tea 

Another strong antioxidant and a powerful natural diuretic. It can speed up fat loss, improve blood sugar, and prevent cancer.

9. Water 

Something as simple water is considered a super food and vital to your weight loss program, muscle development, and health. You should drink at least 8 glasses a day.

10. Tomatoes 

High in lycopene they are an excellent cancer preventer and a benefit in your strength training. You can’t eat too many tomatoes!

These 10 super foods combined with an overall healthy diet, a cardiac workout, and some strength training and in no time you’ll be pounds lighter. Super foods can help you to quickly build muscles and lose weight.

Being overweight is hazardous to your health and to your self-esteem. Why not set your goals and get motivated? You’ll be feeling better about your weight in no time at all.

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Essentials to health and fitness

Living a life of health and fitness is hard but it is not impossible. In fact, with discipline and commitment, you can actually change your habits and finally get rid of those habits that affect your health.

Below are some of the things that we feel are important parts in the road to a better and healthier you. Read on and see if you have any of them or are doing most of them.

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  1. Serious commitment If you really want to change your life and get rid of habits that you have for so long been doing, you’ve got to want it real bad. You need to really commit on it to ensure that you will see the plan through. There are a lot of people who start eating healthy and living healthy who will fall back to their old ways after some time. Don’t be like those people. Starting and stopping will only serve to deflate your spirits and make you believe that you can never really do it. Start when you feel that you really want it bad enough and you can really do it. Will power can be really amazing. It can make miracles.

  2. Support system Changing old habits whether foregoing with a bad diet or quitting a vice, is hard but when done with people who live and support you, the task can be easier and more manageable. This is the reason why diets and programs for quitting alcoholism and smoking have support system programs within their organization. People who share your experiences whether or not they are undergoing the same things as you are will help encourage you to continue with the goals that you have set.

  3. Avoid temptations Without the will power to avoid temptations, your plan to change will constantly be derailed. It is important that you remain in control when it comes to the changes that you want to do for yourself. But this however is not something that is easy to do. There will be lots of instances when you will be truly tested and most people will fail the test. They will go back to their old habits once, and then twice and then thrice until they completely forgo with their plans for a healthy lifestyle.

To avoid this, you should first stay clear of the temptations. If you have friends for instance who influence you to not eat and not live healthy, don’t go with them for the meantime especially if you know that you will only be tempted when you are with them. You should also avoid going to places that you know will tempt you to go back to your old ways.

  1. Reminders People who are constantly being reminded of how they should proceed have better chances of making it through the program than those who are just doing it alone. This works in the same way as the support system but even better because in this instance, you have somebody who really point out to you what you should be doing.

Sometimes, we go back to our old ways not because we want to but because it is something that your bodies are already so used to. So if you want to really change your ways and live a life of health and fitness, have somebody you trust and respect with you all the time.

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Beginner’s Guide To The Paleo Diet

If you are new to starting with Paleo diet, it is about eating natural food with no or little processing. In simple terms, paleo diet lays emphasis on eating in a way in which our Mother Nature has intended for us to eat.

When starting with the Paleo living, a lot of experts recommend taking the 85/15 approach after the very first month. It means 85 percent of the time you can stick to Paleo diet strictly while 15 percent you can have the non paleo items. When doing this, pay close attention to the way you feel as you reintroduce such things in your diet.

paleo diet

In a way, paleo diet helps in removing simple carbohydrates from the diet. And when this happens, our body can no longer be healthy with cheap carbs as they need energy and so the body is forced to make use of the fat stores.

Without constant flow of cheap carbs that the body would generally turn into sugar, the blood sugar falls to normal and insulin level starts regulating. And so, regulated insulin level allows lipolysis to take place. Lipolysis is basically the process where your body releases fat stores to be then burned in the form of energy. So, by lowering down the cheap carbs in your body, paleo diet helps the body to start burning fat in no time.

Further, the diet works through focusing mainly on the unprocessed and real foods which have been there for thousands and thousands of years.

Below we present a quick guide to what foods are allowed on paleo diet. These are the foods that our ancestors had access to.

Lean meats – beef, veal, venison, lamb, chicken, bison etc (try eating grass-fed version of these)
• Fish – salmon, tilapia, bass, etc.
• Seafood
• Eggs
• Vegetables – don’t leave these
• Berries and the less sugary fruits are good
Nuts – not too much (avoid peanuts)
Natural oils – olive, coconut and avocado oils

So, keep in mind that you can eat such foods when on the paleo diet. Make your diet plan accordingly and enjoy paleo living effortlessly.

How To Recognize What Is and Isn’t Paleo?

Many times it is clear what paleo is. Beef is found naturally and so it is paleo but ice cream is not paleo as it is manufactured by the humans. But there are certain times when you cannot judge between paleo and non paleo food. Like you may think that peanuts are paleo as nuts are considered to be so but you will be surprised to know that peanuts are legume and not paleo.

The basic reason why people find paleo diet to be so good and effective is that it helps in losing fat and turns the body from carb burning machine into fat burning system.

So, by now you must have got an idea as to what is the paleo diet, what to eat in it, what is paleo and what is not. This beginners guide can be of your help if you are looking forward to start paleo living and have a healthy life ahead.

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All About Paleo Diet- What Is It And How It Helps?

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If you are looking for a healthy diet to change your life for the good then Paleo diet is the best option available. This diet is actually based on the idea of eating foods that our bodies were actually made for thousands of years ago. Such foods were there to the early people through gathering and hunting.

During the modern times, innovation in technology have made other foods like processed items, dairy products etc. which are not that simple to digest. Foods that are recommended in this diet provide the body with longer lasting and more efficient results that even help in burning the fat.

paleo diet

The Paleo diet is believed to be perfect for regulation of blood regulation, digestion, better sleep and metabolism. There is no right way of eating in this diet. Everyone eats as per their body type and preferences. While some eat low carb diet, others opt for high carb one with loads of plants.

What types of foods are included in the Paleo diet?

It is often confusing as to what all to eat in the Paleo diet. There are a lot of fish, meats, poultry, vegetables, fruits, eggs, healthy fats from avocado, coconut etc that can be had in this diet. Actually the options are innumerable and your plate will always be filled with something interesting to eat

So, what all to eat? Let’s check it below:

Meats: Beef, lamb, chicken, turkey, pork and others.
• Fish and Seafood: Salmon, trout, haddock, shrimp, shellfish, etc. Choose wild-caught if you can.
Eggs: Choose free-range, pastured or Omega-3 enriched eggs.
• Vegetables: Broccoli, kale, peppers, onions, carrots, tomatoes, etc.
• Fruits: Apples, bananas, oranges, pears, avocados, strawberries, blueberries and more.
Nuts and Seeds: Almonds, macadamia nuts, walnuts, hazelnuts, sunflower seeds, pumpkin seeds and more.
• Healthy Fats and Oils: Lard, tallow, coconut oil, olive oil, avocado oil
• Salt and Spices: Sea salt, Himalayan salt, garlic, turmeric, rosemary, etc.

What to avoid in Paleo Diet?

Soy, refined sugar, alcohol, grains, pasteurized dairy etc. are some of the items that you need to avoid when following the Paleo diet. Also, you don’t need to keep a record of the macronutrients or calories on this diet. But if you want to lose weight then it is recommended that you cut on carbs and restrict your consumption of potatoes and nuts.

So, now as you are aware of what all to eat and what to avoid, you can prepare your meal diet properly and follow the diet without any hassle.

More than a diet

Apart from providing a fit body, there are a lot of health benefits as well that can be enjoyed with the Paleo diet. For many people the very fact that this diet offers best results is what all they need. Enhanced blood lipids, less pain from autoimmunity and weight loss are the proof. A lot of people are not actually satisfied with following the recommendations like a strict diet or exercise schedule.

So, in all, it can be said that Paleo diet is not just any diet which helps in keeping fit, it is a healthy lifestyle to adopt.

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