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Among the top muscle gaining secrets are found not in the weight room but on the dinner table. How we go about building muscle and losing fat ought to commence with a muscle gain diet consisting of many different fruits, vegetables, proteins, and yes fats, but healthy fats. We will reveal these muscle gaining secret foods as follows: 1. Turkey breast and chicken breast. These foods are in the lean protein grouping, and are great for your muscle tissues. Your body requires additional energy to burn protein than it does other nutrients, which makes it less likely to become stored as fat if consumed in reasonable quantities. It is not a very proficient fat-producer. In addition, because of its slower rate of absorption, the feeling of fullness lasts for a longer time following eating. Other foods that will fall into the building muscle category would be shrimp, tofu, beans and lentils, and lean red meat. 2. Fruits and vegetables. Foods that are heavy in fiber have as a chief responsibility is to promote a healthy digestive system. This enables the nutrients to become absorbed suitably and delivered to building muscle. It also offers the added benefit of binding with dietary cholesterol in the small intestine and removing it from the body. I'll bring up a grain-like product here that is high in fiber and protein, and that is quinoa. It's a South American product that has large nutritional value, and should be on everyone's shopping list. One point to remember about fiber: if you have not had a diet high in fiber, increase your consumption amount gradually over a few weeks or months, as a sudden increase may cause an upset digestive system. 3. Eggs. Long a source for building muscle with body builders (remember the first "Rocky" movie), because of health concerns raw eggs have fallen from favor. But there are lots of ways in which they might be prepared, and they're among the really cheap healthy foods. Most dietary evidence seems to point to the fact that eggs are not the cholesterol-laden food which was once believed. Eggs are high in cholesterol, but it's the type that is not as risky as saturated fat from meat. Later research has found that cholesterol present in eggs has a small and clinically insignificant effect on blood cholesterol. 4. Salmon and other cold water fish. Add building muscle and losing fat as another health benefit from this genuine super food. Salmon is elevated in proteins as well as iron, calcium, selenium and phosphorus and vitamins A, B and D, all necessary for building muscle. 5. Olive oil. We advocate using olive oil when possible, especially the extra-virgin kind. It has been found to prevent the breakdown of muscle by lowering levels of cellular protein called tumor necrosis factor-a, which has been linked with muscle deterioration. Building muscle and losing fat will not be done with magic pills or quick-fix elixirs. Sit-ups or abs belts will not target fat in your abdominal region. An training plan that taxes the cells to need additional nutrients, a muscle gain diet high in nutrients needed for building muscle, and a delivery system, that is, the liver and blood stream that is unencumbered with toxins and excess fats that enables the nutrients to be delivered effectively, is all the healthy human body needs for it to be building muscle and losing fat. Training professionals will tell you that it's not just about working out, but the training methods you use to train with. More areas of the body can be worked on by using various equipment, and when you work out is going to make a difference, as well. Read more about calories and the diet on our website http://healtheybalanceddiet.com/recommended-caloric-intake/. Jim O'Connell is a writer and avid health advocate now living in Chicago.
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