Achieving weight loss while building muscle can be challenging. Swipe to discover the best foods to support your goals and optimise your fitness journey for a stronger, leaner body.
LEAN PROTEIN SOURCES
Incorporate lean protein sources like chicken breast, fish, tofu, and lentils into your diet to support muscle growth and repair while promoting weight loss.
WHOLE GRAINS
Opt for whole grains such as quinoa, brown rice, and oats, which provide sustained energy for workouts and contain fibre to aid in weight management.
HEALTHY FATS
Include healthy fats like avocados, nuts, seeds, and olive oil to support hormone production, enhance muscle recovery, and promote satiety for weight loss.
COLOURFUL VEGETABLES
Fill your plate with colourful vegetables like spinach, bell peppers, and broccoli, which are low in calories but high in nutrients and fibre for weight loss and muscle gain.
LOW-FAT DAIRY
Choose low-fat dairy options like Greek yoghurt and cottage cheese, which are rich in protein and calcium to support muscle growth and aid in weight loss.
EGGS
Eggs are a nutrient-dense food containing high-quality protein and essential nutrients like vitamin D and B12, making them an ideal choice for weight loss and muscle gain.
BEANS AND LEGUMES
Beans and legumes like chickpeas, black beans, and lentils are rich in protein, fibre, and complex carbohydrates, promoting muscle growth and aiding in weight loss.
SCIENTIFIC INSIGHTS
A study conducted by Dr Shalini Srivastava et al. at the National Institute of Nutrition (NIN) found that incorporating a balanced diet rich in lean protein, whole grains, and healthy fats effectively promotes weight loss and muscle gain among Indian individuals.
CONCLUSION
Fuel your fitness journey with these nutrient-rich foods. Consult a nutritionist for personalised advice.