Hey there! I know it's been a long time since I wrote my last entry but these last weeks have been extremely busy and exhausting. The good news are that I haven't forget about you! And that's why I want to share with you this two "Top 10" of food you have to eat in order to:
1. Lose weight
2. Gain muscle
I think you might like them and I really hope you find them useful. (Even though I'm vegetarian, I know most of you aren't, therefore, my advices are including "animal"food.)
Top 10 to Lose Weight
1. Fish
2. Chicken Breast
3. Egg Whites
4. Whey Protein
5. Vegetables (a lot) and fruits (not that much)
6. Quinoa
7. Oats
8. Nuts (almonds, walnuts, peanuts)
9. Brown Rice
10. Sweet Potatoe
You should eat at least 5 to 6 small meals during the day,every 3 hours, in order to keep your body and metabolism working so it can burn fat faster. Ideally include protein in EVERY meal and carbohydrates only in the first 2 or 3.
Top 10 to Gain Muscle
1. Chicken Breast
2. Red Meat (Lean)
3. Fish
4. Whey Protein
5. Vegetables and fruits
6. Rice
7. Potatoes / Sweet Potatoes
8. "Good fatty acids" (olive oil, avocado, nuts, seeds)
9. Egg whites
10. Oats
This top 10 of food to eat in order to gain muscular mass does not differ too much from the "losing weight" one, it's just you should increase the amount of carbohydrates and protein you eat, plus do less cardiovascular exercise and lift more weight. The goal is to gain lean mass and reduce the fat level.
Last but not least, remember to always drink plenty of water (100 oz / 3 liters per day at least) get good nights of sleep, and: if you are looking to gain muscular mass; you should lift heavy weights and supplement with BCAA's (if desired). If your intention is to lose weight, you should drink green tea, black coffee (not more than 2 cups a day) and do some cardio training.
These are only advices I'm sharing with you because they worked with me and I feel they can be useful for you too!
Hope you all have a great Saturday night. See you soon!
Big Hugs, Flor.-
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