buld musAlong with regular exercising, a healthy diet is also vital in order to build muscles. There are large numbers of foods like cereals and whole grains which not only build muscle but burns fat as well. Poor eating habits and an inactive lifestyle are the leading risk factors that contribute to excessive body weight or obesity. Further, this obesity enhances risk of uncontrolled diabetes, cardiac diseases and even life threatening cancer as well. Intake of unhealthy foods, diet rich in fats, carbohydrates and sedentary lifestyle becomes responsible for building up fats in the body. Many people choose the option of dieting to lose weight instantly, but it is totally a wrong approach. Due to this option you may obtain excess weight instead of loosing. A healthy balanced diet and exercise regimen plays a dominant role in both building of muscle and fat burning process. Your health care provider may recommend you several workout routines, but remember only by following workout routine you cannot achieve your goal of strong muscle. A healthy diet and daily workout is equally important to build muscles. If you are exercising vigorously and ignoring diet, then the possibility of muscle damage may increase significantly. Food containing valuable nutrient is vital in process of muscle buildup. In fact, a diet should consist of sufficient amount of carbohydrates, healthy fats and proteins to supply adequate amount of nutrients for building lean muscles.

Those who desire to build muscles with burning fat should not stay hungry for long to achieve this goal. As staying hungry for long is not good for your health. It would be better if you give preference to foods that aids in burning fats. Protein, fiber rich foods, carbohydrate like sugar and less of fatty foods are extremely beneficial in building muscle and fat burning process. You need not to omit fats completely from your daily regimen. Try maximum to include good fats in your diet instead of bad fats. The list of foods mentioned below will definitely help you to build muscle and to burn excessive fats.

• Protein:-
Protein rich diet is considered to be key factor in muscle building. In fact, it is vital element of any body building diet. Therefore, protein rich diet is always recommended for body builder and weightlifters to obtain strong muscles. Hence, intake of protein should enhance to build muscles. The most beneficial advantage of this nutrient, it is easy to digest and effective for strengthening your immune system. Foods that contain an excellent amount of protein includes turkey, egg white, trout, eggs, wild salmon, chicken breast, flank steak, turkey breast and so on.

• Cereals and whole grains:-
Cereals and whole grains play an important role in maintaining healthy weight and fat burning process. Cereals like barley and oatmeal are perfect food as they prevent accumulation of excess fat also. Cereal like oatmeal helps substantially in regulating level of blood cholesterol and level of blood sugar. In addition, also put limit on intake of refined carbohydrates.

• Fruits:-
A healthy balance diet is just imperfect without fruits. Fruits contain antioxidant, vitamins, minerals and phytonutrients in abundance. Fruits like orange and apple help significantly in fat burning process and keep you fuller for longer. Other foods that plays a significant role in fat burning process includes watermelons, bananas, apricots, strawberries, lemons, grapes, peaches, raspberries, blueberries and so on.

• Vegetables:-
Vegetable are loaded with essential vitamins, fibers, antioxidants and phytochemicals, as a result are extremely beneficial to build muscles by burning fats. Among all vegetable, intake of green vegetables is good option to cope with excess weight. Spinach, broccoli, cabbage and asparagus are great example of green vegetables. These vegetables are excellent in losing excess weight and maintaining healthy one. Include tomatoes and carrots in your daily diet as they are extremely healthy in burning fats. But consume raw carrot and tomatoes if possible, avoid cooking or frying them in oil.

• Legumes:-
Legumes are packed with high amount of proteins and fibers. They are vital in daily diet to build muscle as well as to improve digestion. Legumes work wonderfully in lowering the level of blood cholesterol. Kidney beans, peas, soybeans, chickpeas, lima beans, and navy beans are some example of healthy foods that promote healthy muscle and effective in fat burning process. Hence, include these legumes in your diet and enjoy healthy muscles.

• Dairy products:-
Give maximum preference to consumption of low fat milk or fat free products. Cottage cheese and yogurt are great example of fat-free products. Yogurt holds healthy bacteria that promote and improves digestive system. Calorie conscious people should keep in mind that, frozen yogurt is not good for their health as it does not burns excess calories.

• Nuts:-
Consumption of nuts not only helps you to curb hunger but also helps to lose excess weight. In fact nuts such as peanuts, hazelnuts, walnuts, almonds and cashews help significantly to obtain control over food craving. Nuts are loaded with essential fiber and vitamins, as a result provide sufficient amount of essential fats.

• Water:-
Many times people forget the importance of water while looking to build up muscle. During exercising the body loses water in form of sweat, you can pay off that water only by drinking excess amount of water. Sufficient amount of water in the body is vital to prevent dehydration. Due to dehydration muscle looks like flat, as muscle cell depends on water to produce energy. Hence to get attractive muscle drinks plenty of water on regular basis.

Along with above mentioned diet, include virgin olive oil, pepper and fish oil as this essential oil diminishes the development of fats and reduces cholesterol in the body. The other benefits of fish oil that it enhance the level of testosterone. Olive oil is extremely useful in the disease of heat diseases. In short, in order to build up attractive muscle one need to focus on healthy diet, adequate amount of water, regular exercising, healthy breakfast and enough sleep

Anton Lawrence
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