6 Foods That Help Build Muscle and Burn Fat

by FitStaff


QUIZ: Can you name six foods that can help you build muscle while burning fat at the same time?

First, let’s try this.

This question is from Kevin DiDonato (MS, CSCS, CES) over at Prograde.

Kevin asks, “Do you know what foods you should eat if you want to build muscle and burn fat at the same time?”

Here are your choices:

    a) Steel Cut Oats and Wild-Caught Fish
    b) Eggs and Yogurt
    c) Flaxseed and Apples
    d) All of the above
    e) None of the above

But first, let me ask you this. Would it be helpful to know the best way to build lean muscle while burning gobs of unsightly body fat at the same time?

Heck yeah, it would! Gimme some of that! BAM!

For starters, think good protein sources. You probably came up with things like meat, chicken, fish, eggs, turkey, the usual suspects.

But there are WAY more sources of protein.

Here’s Kevin DiDonato’s Top Six List For Building Muscle While Burning Fat.

1. Whole Eggs

Eggs rock. They are one of the best and most complete sources of protein around.

The cholesterol in eggs is not the problem most people think it is. The yolk is the most important part of the egg. Don’t throw it out.

2. Probiotic-enriched yogurt

Greek yogurt plus some berries equals healthy, power-packed and yummy snack or meal!

The probiotics – which are live, beneficial bacteria – found in the yogurt have been shown to have a wide range of health benefits, including that of gastro-intestinal health.

Yogurt has a high amount of quality protein and is easy to digest.

Add berries to the yogurt and it’s a complete meal – good bacteria, lots of vitamins, minerals, and anti-oxidants, plus appetite suppressing protein.

weight loss smoothie

3. Flax Seeds

Flax seeds give you both protein and kick-ass fat burning fiber, baby! Muscle building plus fat burning in one super little seed!

Flax seeds also contain a fair amount of omega-3 fatty acids, which have also been shown to fight fat, improve heart health, and decrease inflammation levels.

A gold star for fat loss!

When you control inflammation, your body can release powerful fat fighting hormones that are needed to keep a healthy weight and burn fat.

Here is a list of three foods that support weight loss:

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1. Steel-Cut Oats

Another rocking fiber source, both soluble and insoluble fiber.

Fiber is a fat burning super food, the perfect nutrient for fighting belly fat! We do NOT get enough fiber in our diets!

Fiber – which slows digestion – may prevent excess spikes in your blood sugar, which could slow the release of insulin by your body.

It has been shown that too much insulin may cause your body to hold onto fat – instead of burning it!

To start your day off on the right fat-burning foot, pair a bowl of steel-cut oats and eggs together for a satisfying, fat-fighting meal!

2. Apples

You know the saying… an apple a day…

Pectin – a nutrient found in apples may be seriously effective at burning fat by kicking your satiety – or satisfaction – up a notch.

Lots of water, some fiber (in the skin) and low calories. Gotta love it. Cut some up and stick it in your yogurt. Or put some almond or peanut butter on it for a very healthy, muscle building fat burning snack.

3. Fish/Krill Oil

Studies have shown that krill and fish oil may be effective at boosting fat loss by reducing inflammation in your body.

The reason: the high levels of omega-3 fatty acids that are contained in the oil.

Granted you can get a great deal of omega-3 fats from fish, but in order to get the most benefit, you should include an omega-3 fat supplement – like krill oil – at least once a day.

This may reduce your inflammation levels, which increase your levels of leptin and adiponectin.

If you include these fat fighting and protein-rich sources in your nutrition plan, you might find yourself shedding fat and boosting your metabolism by building more lean muscle mass!

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