Best Foods For Weight Loss and Muscle Gain: 9 Ingredients That Make Your Diet Work


The fight with excessive fat will never be easy.

Your weight doesn’t change even a single gram even though you have worked out very hard?

Does your weight keep increasing even though you eat much much less?

Are you fed up with ineffective diet?

It’s maybe because you have been following the wrong direction. So now is top 9 foods you should eat for the sake of your weight.

Reading: Best Foods for Weight Loss and Muscle Gain: 9 Ingredients That Make Your Diet Work (Explore Now!)

Beans and legumes

Beans and legumes are wonderful for dieters
Beans and legumes are wonderful for dieters

The very first food you should add more to your diets is different kinds of beans and legumes.

Not only can they help decrease blood sugar, cholesterol levels but they also create a sense of satiety. Beans and legumes are such a rich source of healthy protein and fiber that you should never cross out from your meals.

Though you have a lot of beans, the amount of calories you take in is still lower than what you get from meat.

This is important for those who have the habit of binge eating like me.

Another plus point for beans and legumes is that they are easy to be found. Clover, peas, chickpeas, lentils, lupin bean, lentils, black beans, kidney bean, soybeans, peanuts and tamarind…, all are available at your market.

Whole Grains

Similar to legumes, whole grains are such a big bonus for your diet.

Many researchers and many famous dieters have proved that oats, brown rice and quinoa, to name some of the most common whole grains, contribute greatly to their weight loss.

You already know it, don’t you?

Besides the decent amount of fiber and protein, some amino acids are also contained in whole grains, which help enhance metabolic health.

One important thing to be noted is avoiding the consumption of refined grains. All processed food is no good for your health, let alone your weight.

So read the label carefully before you buy whole grains.

Nuts and seeds

As a matter of fact, nuts are high in fat.

But don’t worry.

They will not make you gain any gram and even help you lose weight if you consume in moderation. Nuts are so much suitable as a healthy snack due to the balanced amount of essential nutrients.

Are you really into the crunch of roasted almond?

Chestnuts, hazelnuts, cashews… are common in many kinds of cookies. Furthermore, nut milk has more benefits for health than cow milk.

Just remember not to have too much, nuts can be your best friends with dieters.

The same for seeds such as chia, sesame.

Chia seeds are among the most healthy foods on the Earth. Scientists point out that they include about 12 grams of carbohydrates per ounce and 11 of these grams are fiber. That’s why it is the most nutritious and low-carb food you can find on your diet.

Green Vegetables

One of the essential contributors to help you decrease some weight is enhancing metabolism and yet reducing appetite.

Leafy greens can give you a hand.

They are super rich in calcium, promoting fat burning process by accelerating metabolism. Vitamins, minerals, antioxidants are also found in high amount in kale, spinach, romaine lettuce, chard, collard greens, which is ideal for weight loss.

Having green veggies is a great way to eat more and weigh less


Fruits can be considered an intimate friend with dieters because they contain a lot of healthy nutrients that do not increase your weights.

One of the best fruits within your reach is avocados. Though they are full of healthy fats and monounsaturated oleic acid, the large volume of water and fiber make them less energy-dense. The fat content of avocados can improve antioxidant absorption from the vegetables.

Avocados are a healthy source of green fat
Avocados are a healthy source of green fat

Another highlight in the family of fruits is grapefruits. According to a study carried out during 12 weeks, involving 91 overweight people, those who had half a fresh grapefruit before meals led to weight loss of 3.5 pounds (1.6 kg).

Such a great result if you are struggling with your obesity.

Fruits belonging to this group like orange, citrus are able to solve insulin resistance, an abnormality in metabolism that causes various chronic diseases.


No one can deny that oil has super high-fat content. But you can never avoid using oil in your diet.

So, the thing here is to choose the best oil for weight loss.

Coconut oil is highly recommended.

Fatty acids contained in coconut oil full you up easily, at the same time, boost the number of calories burned.

When it comes to vegetable oil, nothing could dethrone extra virgin olive oil.

In addition to reducing heart diseases, controlling diabetes, contributing to a healthy brain, olive oil is a supplement for weight loss.

Here is one interesting fact about olive oil for you.

In ancient Greece, half a cup of extra virgin olive oil with lime water every morning to was the secret of staying slim.

Nowadays, many supermodels still follow this tradition to stay in good shape.

Apple cider vinegar

When you ferment apple cider twice, you have apple cider vinegar, which is full of acetic acids.

And you know what?

Acetic acids are one of the most useful components if you want to be slim. Studies show that these acids level up energy expenditure, then, burn more fat for energy.

The superstar in a weight loss diet is apple cider vinegar: Best foods for weight loss and muscle gain
The superstar in a weight loss diet is apple cider vinegar

15 or 30 ml of apple cider vinegar intake everyday result in a weight reduction of 1.2–1.7 kilograms.

Such an incredible number, isn’t it?


It will be s great mistake if I do not include yogurt in the top ingredients for weight loss.

The major component of yogurt is probiotic bacteria that can boost the activities of your stomach, making it quicker to process your food, helping you gain most nutrients, yet not gaining weight.

One more good thing about yogurt is that it’s easy to mix with other weight loss friendly ingredients such as fruits, green leafy.

So it’s like doubling the benefit for dieters.


Fish are well-known as an effective alternative for meat because they substitute macronutrients (carbs or fat) with protein. Many bodybuilders and fitness models have applied this strategy to get in good shape on a calorie-restricted diet.

Protein can keep you satiated for a long time despite providing quite a few calories. Research in The Journal of Nutritional Biochemistry also cited that fishy fatty acids may trigger off thyroid cells staying in our livers to burn more fat.

Iodine in fish such as salmon, tuna, mackerel, trout, sardines is essential for proper thyroid function, playing a major role in obesity and metabolic disease.

Salmon is not only nutritious but it also gives you a hand in getting slimmer
Salmon is not only nutritious but it also gives you a hand in getting slimmer

In addition to exercise, the food you intake places a tremendous role in your journey to lose some kilograms. Eating less doesn’t mean less weight. What really matters is the ingredients you choose.

Add more of the above-mentioned foods to your daily meals, you will definitely get slimmer.

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