More and more people are interested in having a healthy diet, whether they just want to improve their health, want to lose weight, gain muscle, or obtain all the aforementioned results.
People who are only focused on losing weight are often the ones who make the mistake of eating unhealthy diets in which they sacrifice vitamins, minerals, nutrients, and healthy fats in order to lose weight quickly.
So to help you achieve your goals by eating a good diet, we want to share with you some healthy dietary tips that can be very useful. In this way, you can achieve your goals while improving your health and the eating habits that you follow.
How do you have to go on a diet?
It is clear that the first thing you should take into account is the objective you want to carry out.
That is to say, it is not the same to carry out a diet totally focused on losing weight to a diet in which you want to gain muscle mass. There are even diets that allow you to meet these two goals at the same time, although weight loss is not so fast.
A diet completely focused on gaining muscle mass should have protein-rich foods in all its meals. Thus, these types of diets must contain foods such as chicken, fish, eggs, meats, and cheeses, which can be added to sandwiches or other types of (healthy) flours in order to increase their protein value.
Also, many people choose to eliminate any type of fat from their diet, a very serious mistake. A healthy diet must contain healthy fats , which can be found without many complications in foods such as almonds, walnuts, peanuts, tuna, merey, salmon, chia, coconut, avocado, sardines , etc.
That is why these foods are very useful to reduce inflammation in the body at the same time that they provide the necessary nutrients to increase muscle mass with training.
Another detail that should not be taken into account in a good diet is the preference for whole foods (bread, rice, cookies, pasta, etc.), being able to obtain foods that have a good combination of proteins, carbohydrates and fats. In this way you can eat a richer and healthier diet, without feeling that you are sacrificing some of your favorite foods.
Can several goals be met at the same time? It is advisable?
It is possible to burn fat and gain muscle mass at the same time . There are many high impact workouts and diets that are focused on achieving these goals.
However, you should keep in mind that the vast majority of experts recommend focusing on one goal at a time . That is, it is preferable to focus a few weeks on gaining muscle mass and then focus for a few weeks on a plan to lose fat.
This is when one of the biggest challenges in eating comes in: losing fat without losing muscle mass. In fact, more and more experts claim that muscle mass is something that must be kept stable throughout our lives, striving not to lose it at any time.
It is normal that this is lost with age, for which every time you will have to be a bit stricter to be able to maintain it.
In this way, in order to lose fat, an energy deficit must be caused , so that we have to plan our day to day very carefully so that the calorie intake is less than what we are consuming . It is best to achieve this with a combination of exercise and proper nutrition.
What foods are the most recommended to gain or maintain muscle while losing fat?
There are a number of foods that are especially recommended for us to achieve our goals. Remember that having a good diet is the first step to meeting these goals.
These are some of the foods that we recommend you do not overlook:
Egg
Anyone who has exercised and a good diet knows that eggs are a very important food. For starters, it contains proteins of high biological value , which means that it is an excellent source of essential amino acids.
As you know, proteins are necessary to feed our muscles and thus allow them to develop, repair and maintain more easily.
The egg contains leucine , which is the amino acid responsible for being able to “turn on the machinery” of our muscles and thus allow them to grow.
The myth that eggs increase the cholesterol level and increase the probability of suffering from heart disease is deeply rooted in people, but more current research has disproved this belief , being able to consume up to 1 egg every day without causing any type of cardiovascular problem.
Chicken
The chicken and other meats are also a good source of leucine as commonly found in foods of animal origin. In this way, chicken is usually one of the best alternatives to avoid having to resort to red meat and other processed meats that can be carcinogenic.
It is well known that chicken is a meat very rich in protein that is also satisfying, low in fat and very versatile, so you can add it to a good number of recipes and dishes. It is known that every 50 g of chicken provides between 2-3 g of leucine .
Compared to other plant-based foods that also have protein, such as tofu, chicken contains a much higher amount of protein, which is the main reason why it is such a popular food.
Vegetables
The vegetables are often the source of protein to which people resort who do not eat meat because they have a good amount of protein and they are very satisfying .
It is a good source of nutritious carbohydrates and is a very balanced food, so adding a good portion of legumes to our diet can be a good alternative.
Other foods to consider
The truth is that there are a good series of foods that, consuming them properly, can be of great help to fulfill our objective.
Among these foods we can highlight the following:
- Banana
- Tuna
- Avocado
- Natural yogurt
Taking into account this information and these tips, you should not have so much trouble to be able to eat a healthy diet that allows you to achieve your goals.
