Weight Loss And Muscle Mass Promoting Foods
One of the biggest problems of rapid weight loss is the decrease in muscle mass. When our body is deprived of calories it develops a hormonal response that leads to decreased basal metabolism. Our bodies will literally first use your lean muscle mass before it burns fat which is exactly the opposite of what we want.
Furthermore, to compensate for this lack of energy, the body has to get energy from the tissues. It is for this reason that the oxidation of muscle protein increases in order to obtain sufficient energy to maintain the function of vital organs, as well as the physical activity level. This process leads to a loss of muscle mass, which emphasizes even more the decreased metabolism.
As a result, our body gets used to living with very low levels of calorie intake and with increasing energy, the body quickly hoards it as fat. It is for this reason that very restrictive diets, which don´t promote a change in healthy eating habits do not work.
The objective of proper weight loss is not only to lose weight, but to keep and maintain or even slightly increase muscle mass. What we are looking for is a change in body composition. It is important to remember that muscle weighs more than fat, so we recommend that you evaluate your weight loss and the final weight you want to aim for.
For this you can use the Body Mass Index BMI and waist and hip circumferences. Muscle is very active and consumes a lot of energy, as a consequence, you will need a higher calorie intake, and you will still be losing weight. And therein lies the magic!
In this article, we’ll go over six different foods that will allow you to eat guilt free while still helping to maintain your muscle mass:
6 Muscle Saving Diet and Weight Loss Foods
Eggs are the ideal food for maintaining muscle mass because they are low in calories and contain high quality protein. Furthermore, if yolk is omitted, the amount of fat is zero.
Egg can be used in different preparations, both sweet and savory.
Salmon is an ideal food to incorporate into the diet as it contains high quality protein and unsaturated omega-3 fatty acids. These fats help to lower LDL (bad cholesterol) and triglycerides, decrease inflammation and promote vasodilatation of blood.
They are excellent for preventing cardiovascular diseases (atherosclerosis, coronary heart disease, stroke, etc.). Salmon is an expensive food, and can be replaced by other cold water fish, which contain plenty of omega 3-fatty acids, such as mackerel, herring and tuna.
Pork Chops (loin)
Pork chops contains good quality protein and vitamin B12. It is important to choose the cuts that provide less fat, such as the shoulder and the loin. According to Purdue University researchers, a 6 ounce serving of lean pork per day can help you to retain muscle mass.
Although fatty cheeses provide high energy density, they are useful to incorporate in the diet always in small quantities. They have high quality protein (casein) which, together with calcium, promotes muscle mass.
All dried fruits are a good choice to incorporate in the diet to lose weight, but raw almonds are the best choice. They contain high quality fat (omega 6), which help to lower total cholesterol and LDL (bad cholesterol), thereby reducing cardiovascular risk. They have insoluble fiber, which provides satiety and prevents constipation. They are a source of protein and vitamin E, an antioxidant which prevents generation of free radicals, which allows muscle repair.
Spinach is an alkaline food that contains iron. Iron is critical for blood oxygenation and to prevent fatigue. To ensure absorption it is advisable to consume a glass of orange juice or citric as you like because vitamin C enhances their bioavailability.
Saving muscle mass is important for most dieters looking for leading a physically active and healthy lifestyle, even if they don’t realize it’s important. These six foods will help you retain muscle mass without breaking your diet and putting the weight back on.
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