This is a continuation of our blog Tips to Gain Muscles while Losing Weight.
In the previous blog, we discussed what body recomposition is as well as tips for the process. Just exercise is not enough when you are trying to lose weight and gain muscles simultaneously. Your diet plays a crucial role in body recomposition. Here are the foods you should include in your diet to meet your goals:
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Protein
As protein is essential for maintaining health, let’s start our list with it. Fish and meat are prime protein-rich foods, followed by dairy. Black beans and lentils are good sources of proteins that also contain fiber. Foods rich in protein include:
- Eggs
- Meat
- Seafood like salmon
- Prosciutto
- Bone broth
- Avocado
- Brussels sprouts
In addition to these items, there are dairy-based and plant-based proteins as well. The dairy-based items include:
- Greek yogurt
- Kefir milk
- Parmesan Cheese
- Cottage cheese
- Feta cheese
- Goat cheese
Plant-based proteins include:
- Linseed
- Sunflower seed
- Almond seed
- Flax seeds
- Pumpkin seeds
- Quinoa
- Buckwheat
- Mushrooms
- Nutritional yeasts
-
Carbohydrates
Experts recommend taking carbohydrates in a small amount after resistance training. Skipping carbs can leads to elevation of cortisol level. Foods that contain carbohydrates include:
- Quinoa
- Buck wheat
- Sweet potatoes
- Wholegrain oats
- Raw honey
-
Legumes
These are high-protein, high-fiber items. Recommended food items to include in your diet are:
- Lentils
- Chickpeas
- Black Beans
-
Nuts, fruits and vegetables
Brazil nuts and walnuts are great options for your health and body recomposition. However, taking too much can affect your health adversely.
Likewise, fruits and vegetables also play an important role in the body recomposition process. Eat fruits like bananas, apples, pears, berries, pineapple and so on and vegetables like spinach, onion, carrot, celery, broccoli, and tomatoes
Work with your dietician to create a diet chart that includes these foods. Along with the right exercise, this can help you gain muscles and lose weight simultaneously.
