What to Eat to Lose Weight and Build Muscle

Remember that cheesy food pyramid that you probably learned about in elementary school or stared at on the side of the box of cereal you ate as a kid? Created by the U.S. government, the traditional food pyramid placed the largest dietary recommendations on consuming a diet centered on grains, bread, rice, pasta, cereal. I don't know about you, but I personally would love to eat a diet consisting of loads of carbs as the government used to advocate, it would be delicious but definitely not figure friendly! With the growing obesity epidemic in our country, the government has taken notice that their old school food pyramid needed some serious updating. The government now advocates a new visual aid, my plate for dietary recommendations and now places the largest dietary recommendation on vegetables, but the second emphasis being once again on grains.

The important fact to consider about the above referenced government dietary recommendations is that they are created to meet the ideal daily nutritional needs of a healthy individual, not an individual who is wanting to lose weight or who is looking to gain lean muscle mass. When it comes to eating for weight loss and changing body composition, following the old school food pyramid is a sure recipe for disaster!  As for dietary recommendations for weight loss and gaining muscle, instead of focusing on grains, the largest emphasis needs to now be placed on protein, as it is the essential building block for muscle. Grains should still be consumed but the focus needs to be shifted to consuming un-processed slow digesting carbohydrates and fiber rich vegetables over other types of carbohydrates. Healthy fats also play an essential role in changing body composition and weight loss. Lastly, Fruit can be consumed while trying to lose weight but the focus should be on lower sugar fruits. Sugar is sugar and if you want to change your body you have to limit your sugar intake regardless if it is natural or not. With all of this in mind, I have created a new school food pyramid as a visual guide for those seeking to lose weight or gain lean muscle mass. I am by no means a nutritionist, but I have spent several years researching this subject matter and this way of eating has helped me lose over 160 pounds. Below my diagram, I have provided a list of some food ideas for each food group category, there are many more foods that could be added to this list. My friends, I hope you find this to be a useful tool to assist you on your journey to a healthier you :-)

List of Some Clean Foods Ideal for Changing Body Composition:

Proteins:

Fish
Beef
Pork
Poultry
Tofu
Eggs
Protein Powder

Slow Digesting Carbohydrates:

Oats
Sweet Potato
Yam
Quinoa
Brown Rice

Fiber Rich Vegetable Carbohydrates:

Green Leafy Lettuce (Green Leaf, Red Leaf, Romaine)
Broccoli
Asparagus
Green Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Pumpkin
Garlic
Tomatoes
Zucchini / Squash

Healthy Fats

Natural Peanut Butter
Olive Oil
Nuts
Flaxseed Oil
Avacados
Coconut Oil

Lower Sugar Fruits

Grapefruit
Citrus
Strawberries
Blueberries
Raspberries

Sources:

My Plate

Old School Food Pyramid

Photo credits for New School Pyramid- Pixbay