Foods That Burn Fat and Build Muscle

Unhealthy eating habits and sedentary lifestyle are two prominent contributory factors of excessive body weight or obesity, which is one of the leading causes of heart diseases, diabetes and several types of cancer. Eating unhealthy foods; high in fats and carbohydrates, coupled with lack of physical activity causes accumulation of fats in the body. So, if you are wondering, 'how to burn fat and build muscles', then adopt a healthy dietary habit and exercise regularly. Though many people resort to dieting in order to burn fats rapidly, it is not a healthy approach. Physical exercises are must for those trying to build muscle, burn fat and remain healthy. Again, exercising alone cannot achieve the purpose if it is not supplemented by the right type of diet. Know more about fat burning exercises.

Foods That Burn Fat and Build Muscle
Those trying to build muscle by burning fats should keep in mind, that they need not starve themselves to achieve this purpose. Starving is not at all good for your health. Instead, you can try out some food combinations that burn fats. Such a food combination should include more of protein and fiber rich foods, and less of fatty foods and simple carbohydrates like sugars. But, this does not mean that you should completely exclude fats from you diet. Instead, replacing bad fats with the good ones is a better idea to build muscles. So, eat nutritious food low in calorie, carbohydrate and fats. Here are some foods that help to burn fat and thereby help in losing weight and building muscles. Know more about muscle building and fat burning.

Cereals and Whole Grains
Cereals and whole grains are great for losing weight and burning fats. Cereals like oatmeal, barley are ideal for breakfast. They help to prevent the body from storing excess fats. Cereals like oatmeal also help to lower the level of blood cholesterol and regulate the level of blood sugar. Whole grain breads, brown rice and quinoa too can be helpful in this regard. But be sure to avoid or reduce the amount of refined carbohydrates.

Vegetables
Vegetables are another category of foods, that help to burn fat and build muscles. They are high in fiber, vitamins, phytochemicals, antioxidants and help to lose excess fats. Among the vegetables, green vegetables are of special importance for those trying to build muscles. Examples of such vegetables include spinach, cabbage, broccoli, asparagus, etc. Tomatoes and carrots can also help in this regard. But, one should avoid cooking them in a unhealthy way, i.e. frying them in excess oil or fats.

Lean Protein
Among lean proteins, eggs, egg whites, turkey, wild salmon, trout are some of the best foods that burn fat and build muscles. Eggs are one of the richest source of proteins and they can help immensely in build muscles. Vitamin B12 found in eggs, helps to burn fats. Similarly, red meat is also rich in proteins and vitamin B12 to assist you in the process of building muscles. Other good sources of protein are chicken breast, fish, flank steak and turkey breast.

Fruits
A healthy diet is simply incomplete without fruits, which are the power pack of vitamins, minerals, antioxidants and phytonutrients. Apple is such a good example of food that helps burn fat and lose weight by reducing hunger. Other fruits that can also help this process of burning fats are oranges, raspberries, peaches, blueberries, strawberries, bananas, lemons, apricots, grapes, watermelons, etc.

Nuts
Nuts are another nutritious foods that can help curb hunger and lose weight. So, eating a few almonds, walnuts, cashews, peanuts and hazelnuts can assist you in controlling cravings and thereby, losing weight and burning fats. Nuts are also rich in fiber, vitamins and they can supply the required amount of essential fats. Another source of good fatty acids is natural peanut butter, free of added sugar and salts.

Legumes
Legumes are very high in protein and fiber, and they not only help to build muscles but also help in regulating digestion. They can also help to lower the level of blood cholesterol. Soybeans, kidney beans, lima beans, peas, navy beans, chickpeas, etc. are some important foods, that one should include in their diet in order to lose weight and build muscles.

Dairy Products
As far as the dairy products are concerned, one can take fat free or low fat milk and milk products like cottage cheese and yogurt. Yogurt contains useful bacteria, that can be beneficial for health of the digestive system. However, frozen yogurt is not good for those trying to burn extra calories. Also avoid whole milk. Know more about foods that burn fat and increase metabolism.

So, these are some of the important foods that burn fat and build muscles. Apart from these, fish oil, virgin olive oil and pepper can also help in this process. Both fish oil and virgin olive oil help to reduce fats and cholesterol. In addition to this, fish oil can increase the level of testosterone, while olive oil can provide protection against heart diseases. But, it should be kept in mind that there are no substitutes for exercises for building muscles. Also important is to regularly eat breakfast, drink plenty of water and get enough sleep and rest not only to lose weight, but to remain healthy and fit.