Diet: The Big Picture
In general I counsel against severe food restriction. I think your health and weight are best served by concentrating on what to eat, not what to avoid. Fill your diet with foods that provide health benefits, taste good and encourage fat loss and muscle gain.
Top foods to include:
1. Extra virgin olive oil
2. Flax seed oil and/or flax seed meal
3. Natural peanut butter
4. All types of nuts and seeds, especially walnuts, almonds, and macadamias
5. Salmon, albacore tuna other seafood high in omega-3 fat
6. Berries
7. Oatmeal
8. Dairy protein—whey protein, cottage cheese, yogurt, hard cheese
9. Salad greens and other fibrous vegetables
10. Small amounts of fresh fruit
Close runners-up:
1. Omega-3 eggs
2. Protein supplements
3. Green tea
4. Cinnamon
5. Cayenne pepper
6. Ginger
A diet concentrated in these foods is high in essential fatty acids, protein, minerals such as calcium, fiber, and phytonutrients. Together these nutrient-dense foods help lower cholesterol, regulate blood sugar, increase metabolism, and support optimal health.
Many of these foods not only support muscle weight gain but also inhibit fat storage. The quality and type of food in your diet, as much as the amount, will partially determine whether and how much fat and muscle you gain. Remember that after your protein needs are met, adding essential fats will best support muscle gain. Oils and other foods high in unsaturated fats are also dense sources of calories.
©2006 by Brian Petty