Unlike food lists containing regular foods such as celery and other green vegetables, these foods will help you get ripped AND improve health. By adding in these 5 foods you can work to improve metabolic and cellular health, key components for any bodybuilder!
1. Omega 3 Fish
Omega 3s are well known as a phenomenal food, often being cited as a top supplement for health and bodybuilders. Omega 3s have been linked to improved markers of health, reduced markers of disease, improved insulin sensitivity, fat loss and muscle growth. In short, this means your muscles will be more efficient at portioning nutrients and driving them into the muscle cell. Omega 3s also help reduce fat accumulation and improve fat oxidation, meaning you burn MORE FAT. Salmon and other oily fish is known as a great source of Omega 3; just one average fillet can provide 1500-2000mg of Omega 3 which almost meets the recommended daily supplement intake. Try adding a good source of omega 3s into your diet every day, this could include:
- Salmon / Oily Fish
- Omega 3 Eggs
- Omega 3 Fish Oil high in EPA & DHA
An often overlooked fruit, strawberries, and other berries are known for their health and weight loss benefits. Successfully used in many diets, berries can help improve insulin sensitivity, aid fat loss and improve oxidative stress, due to their high anti-oxidant content. Studies have found the addition of strawberries or other berries to one’s diet can aid weight loss. This result has been observed in the diabetic and obese population. Being high in fiber and with a low energy density, they will help keep you feeling full and more satiated, along with being tasty and super good for your health! Other berries in this category include:
- Red & Blackcurrants
Known for decades as a bodybuilding staple, steak will help you achieve the holy grail of bodybuilding – lose fat and gain muscle! Full of nutrients, healthy fats and high in key EAA amino acids, steak should be a staple part of your diet. When possible, opt for organic grass-fed steak, which is also higher in CLA, Omega 3, Vitamin A, E and the antioxidant glutathione. CLA is a well-known fat burner, with some research suggesting it can help you lose fat and improve fat oxidation rates.
4. Whole Nuts
Whole nuts are another nutrient dense food, providing a ton of health and weight loss benefits. Every nut provides different nutrients and health benefits, so varying your intake daily or weekly is a good idea. Several studies have found the addition of nuts to one’s diet can help with weight loss, which, in itself, is amazing as they are obviously adding MORE food (and more calories) to the diet. Despite having a high energy density, the satiety index of nuts is relatively good, due to the combination of macronutrients and high fiber content. Lastly, nuts also contain super fats, such as omega 3 and ALA, key vitamins and minerals! A perfect snack on the road is a 1 – 2oz portion per day with a protein shake; replace one of your typical meals with the above and watch the weight drop off!
Known as one of the ‘Healthiest foods on the planet’, eggs have been a staple food for centuries. Despite what most bodybuilders believe, the yolk is actually the most beneficial and nutrient dense part! Eggs have been shown to aid with cholesterol, i.e. lowering bad cholesterol and improving good cholesterol, along with many other research backed benefits. For weight loss, they are high in protein and sit fairly high on the (good) satiety index, meaning they will help you eat less and feel full for longer! Several studies have found eggs aid weight loss: one study replaced a typical carbohydrate (bread-based) breakfast with eggs and found people ate less total calories throughout the day!
There it is: 5 superfoods that will get you ripped! Try adding at least 1 of these 5 foods every day to replace a typical meal and watch the fat melt off.