Creating a diet to build muscle and lose fats seems easy to create but can be difficult to maintain. In this article, I’d like to give you healthy food ideas in a different way. This time, I figured I’d just give you some ideas of what I stock my kitchen with. Remember, if you don’t have junk around the house, you’re less likely to eat junk.
You’re forced to make smart choices, if all you have is healthy food around the house. Basically, it all starts with making smart choices and avoiding temptations when you make your grocery store trip. Now these are just some of my personal preferences. Perhaps they will give you some good ideas that you’ll enjoy.
Overview Of Diet To Build Muscle And Lose Fats
Alright, so let’s start with the fridge.
Each week, I try to make sure I’m loaded up with lots of varieties of fresh vegetables. During the growing season, I only get local produce, but obviously in winter, I have to resort to the produce at the grocery store.
Most of the times, I make sure I have plenty of vegetables like zucchini, onions, asparagus, fresh mushrooms, spinach, broccoli, red peppers, etc. to use in my morning eggs.
I also like to dice up some lean chicken into the eggs. Coconut milk is another staple in my fridge. I like to use it to mix in with smoothies, oatmeal, or yogurt for a rich, creamy taste. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats.
Yeah, you heard me…I said healthy saturated fats! Healthy saturated fats like medium chain triglycerides, specifically an MCT called lauric acid. If the idea of healthy saturated fats is foreign to you, check out an eye-opening article called “The Truth about Saturated Fats“.
Back to the fridge, some other staples:
• Cottage cheese, ricotta cheese, and yogurt – I like to mix cottage cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Chopped walnuts, almonds, etc. – delicious and great sources of healthy fats.
• Avocados – a great source of healthy fats, fiber, and other nutrients.
• Whole eggs – one of natures richest sources of nutrients and high quality protein.
(Remember, they increase your GOOD cholesterol).
• Whole flax seeds – I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh.
Because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, potentially creating inflammation causing free radicals from pre-ground flax.
• Butter – it adds great flavor to anything and can be part of a healthy diet.(Just keep the quantity small as it’s calorie dense).
• Whole grain bread – (look for breads with at least 3-4 grams of fiber per 20 grams of total carbs).
• Nut butters – plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter.
Some of the staples in the freezer:
• Frozen berries – I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. Add them to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies.
• Frozen fish – I like to try a couple different kinds of fish each week. There are so many varieties out there, you never have to get bored.
Plus, frozen fish is usually frozen immediately after catching. Opposed to fresh fish, which has been in transport and sitting at markets for days, allowing it to spoil more.
• Frozen veggies – again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.
• Frozen chicken breasts – very convenient to nuke up for a quick addition to wraps or chicken sandwiches for quick meals.
Alright, now the staples in my cabinets:
• Stevia – a natural non-caloric sweetener, which is an excellent alternative to the nasty chemical-laden artificial sweeteners like aspartame, saccharine, and sucralose.
• Cans of coconut milk – to be transferred to a container in the fridge after opening.
• Raw honey – better than processed honey. Higher quantities of beneficial nutrients and enzymes. Honey has even been proven to improve glucose metabolism (how you process carbs).
• Brown rice or higher fiber rice – NEVER white rice.
• Tomato sauces – delicious, and as I’m sure you’ve heard a million times, they are a great source of lycopene. Just watch out for the brands that are loaded with nasty high fructose corn syrup.
• Oat bran and steel cut oats – higher fiber than those little packs of instant oats.
• Dark chocolate (as dark as possible) – This is one of my treats that satisfies my sweet tooth, plus provides loads of antioxidants at the same time. It’s still calorie dense, so I keep it to just a couple squares; but that is enough to do the trick, so I don’t feel like I need to go out and get cake and ice cream to satisfy my dessert urges.
Choose dark chocolate that lists it’s cocoa content at 70% or greater.
Milk chocolate is usually only about 30% cocoa, and even most cheap dark chocolates are only around 50% cocoa. Cocoa content is key for the antioxidant benefit…the rest is just sugar and other additives.
Conclusion Of Diet To Build Muscle And Lose Fats
Of course, you also can never go wrong with any types of fresh fruits. Even though fruit contains natural sugars, the fiber within most fruits usually slows down the carbohydrate absorption and glycemic response.
Also, you get the benefit of high antioxidant content and nutrient density in most fruits. Some of my favorites are kiwi, pomegranate, mango, papaya, grapes, oranges, fresh pineapple, bananas, apples, pears, peaches, and all types of berries.
Well, I hope you enjoyed this special look into my favorite lean body meals and how I stock my kitchen. Your tastes are probably quite different than mine, but hopefully this gave you some good ideas you can use next time you’re at the grocery store looking to stock up a healthy and delicious pile of groceries.
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