The feeding it is very important so much to burn fat and gain muscle. A diet low in fat and protein can lead to weight loss, but also muscle loss.
Maintaining muscles is not a simple cosmetic issue. The muscles provide strength and the resistance to move the body, to maintain them helps to avoid injuries, slowness of movements and that the posture is affected.
A balanced diet and exercise will promote fat loss with muscle and strength gains.
Protein is the main nutrient that fuels your muscles. Protein keeps you feeling full. According to studies, protein makes you feel full and helps reduce carbohydrate cravings.
Don’t completely limit a food group such as fats and carbohydrates, are necessary in a balanced diet, notes the Harvard Nutrition Source, but these they must be healthy.
5 breakfast recipes to lose weight and strengthen muscles
1. Breakfast bowl
This bowl does not require much preparation, it is perfect for breakfast at home and also to go.
The base is with plain Greek yogurt or cottage cheese. Add walnuts, almonds or peanuts and also incorporates fruit such as blackberries, blueberries, raspberries, strawberries, mango, or dates. For extra fiber, complete protein, and omega-3s, add a tablespoon of chia too.
This bowl has healthy protein, fat and carbohydrates. It is a breakfast that also leaves you fiber, vitamins and minerals. It nourishes the muscles and gives you energy.
Yogurt provides a blend of rapidly digesting whey protein and slow digesting casein protein. This combination is favorable for increasing muscle mass.
2. Tuna wrap
It is very simple and nutritious. Wrap the tuna, spinach, lettuce, avocado, cucumber and tomato; add a little extra virgin olive oil.
Canned tuna like fresh is good source of protein, it is low in calories and saturated fat. Healthline notes that in addition to protein, this fish contains vitamin B12, niacin, vitamin B6, vitamin D, iodine, and omega-3s.
This wrap is complete, it gives you protein, healthy carbohydrates and good fats.
3. Scrambled eggs with vegetables
Scrambled eggs are a great breakfast option, delicious, nutritious and healthy. Add ¼ cup of low fat cheese and your favorite vegetables such as spinach, sliced tomatoes, bell peppers, mushrooms, and onions. Season with a little salt and pepper.
Eggs contain high quality protein (6 grams per unit), are low in fat and calories (77 to 78 per unit). They are rich in nutrients, vitamins and minerals. They contain all the vitamins that man needs, except vitamin C, according to the Institute for Egg Studies.
Do not eat the raw egg. Not only is it a risk of food poisoning, you don’t take better advantage of protein either. One study found that the human body can use 91% of the protein from cooked eggs, compared to just 51% from raw eggs.
4. Protein pancakes
For these pancakes you must mix 20 g of wholemeal flour, 20g of oats, 2 eggs, 100 g of Greek yogurt, 1/2 mashed banana, ½ teaspoon of cinnamon and vanilla extract. Serve with fruit.
This recipe is high in protein thanks to eggs and greek yogurt. It also provides you highly beneficial fiber in oats, in addition to vitamins and minerals such as potassium.
Oatmeal is a healthy cereal, a quick and easy fix for a nutrient-dense breakfast. It is a source of fiber, mainly beta glucan, which can help keep your blood sugar in balance and prevent a mid-morning energy crash. As well increases satiety and suppresses appetite.
If you consume it with protein and fats like walnuts, it can make you feel full for hours. Avoid instant oatmeal that is sweetened or flavored, check for added sugar.
Combine ½ cup of oats, 1 teaspoon cinnamon and ½ to 1 cup of milk low-fat or fat-free. After heating in the microwave for 2 minutes add 1 tablespoon of peanut butter or nuts, ½ cup of any chopped fruit, a few tablespoons of greek yogurt and 1 to 2 tablespoons of chia.
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