When it comes to weight loss, the ultimate goal is to shed fat, not muscle. Unfortunately, cutting calories can sometimes result in unwanted muscle loss.
“In normal circumstances, we should not lose muscle when we diet, because losing muscle indicates malnutrition, which weakens the immune system.” shares sports nutrition expert Corinne Peirano with our colleagues at Doctissimo.
Drop the Pounds Without Muscle Loss: 7 Superfoods to Try
These superfoods are crucial for both weight loss and preventing muscle loss. They’re packed with proteins, which are essential for building and repairing muscles. They are also low in calories and fat, making them perfect for staying fit.
1. Egg Whites
Pure protein and zero fat make egg whites perfect for preventing muscle loss. They’re low in calories, great for maintaining lean muscle. Versatile in recipes, whip them into omelets or protein pancakes.
2. Chicken Breast
Chicken breast is yet another good source of lean protein. Besides being low in calories and saturated fat, this all-around ingredient can be grilled, baked, or steamed to enjoy without excessive oil.
3. Oatmeal
While oatmeal is a well-known moderate glycemic index carb, it’s also a food high in protein and low in lipids. In every 100g of oatmeal, you get 17g of protein and just 7g of fats. However, moderation is key, as oatmeal is high in carbs and can be calorie-dense.
4. Tuna
Tuna is an excellent lean protein source, along with a good dose of B vitamins and selenium. It’s also rich in omega-3 fatty acids, associated with weight loss and an increase in muscle mass.
5. Spinach
Spinach isn’t just high in vitamins A, C, and K, iron, and magnesium – it’s also low in calories and fat. Easily incorporate spinach into your diet through salads, soups, or smoothies for a nutrient boost.
6. Cottage Cheese
Cottage cheese is not only a great source of lean protein and calcium, but it’s also high in vitamin B12 and riboflavin. For a simple yet nutritious meal, enjoy it plain, with fruit, or mixed with cereals.
7. Tofu
Tofu, a soybean curd, is rich in protein with 8g per 100g serving and low in fat. Whether it’s stir-fries or wraps, it’s ideal for muscle maintenance without packing on the pounds.
Remember, maintaining a diet rich in these foods can help ensure that your efforts at the gym don’t go unnoticed by combating muscle loss. Choose these muscle-friendly foods to refine your physique without compromising on strength and well-being.
