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For many, the ultimate aim is losing weight while preserving lean muscle, yet this requires more than just frequenting the gym and adhering to a regular exercise regimen. Your daily diet significantly influences your body’s ability to burn fat and maintain strength. To enhance your overall health and retain muscle while decreasing your body fat percentage, certain foods should be incorporated into your meals. Nutrition expert and personal trainer Mary Sabat MS, RDN, LD, highlights seven daily staples to integrate into your diet.
Eggs
Eggs are an excellent choice due to their quick preparation and high content of healthy fats. Sabat points out, “Eggs are one of nature’s most ideal muscle foods — they are rich in complete protein and essential amino acids that nourish your muscles while promoting increased calorie burning during digestion.”
Wild Caught Salmon
Salmon, rich in protein, is a versatile fish that can be prepared in a myriad of delectable ways. Sabat advises incorporating it regularly into your diet. “Wild-caught salmon delivers a dual benefit for body composition: omega-3 fats help reduce inflammation and enhance fat metabolism, while its high-quality protein aids in maintaining lean muscle,” she explains.
Unsweetened Greek Yogurt
Unsweetened Greek Yogurt is a nutritional way to start off your day and maintain muscle mass, according to Sabat. “Unsweetened Greek yogurt packs twice the protein of regular yogurt, making it ideal for muscle repair — and the probiotics can help improve gut health, which is linked to better fat regulation.” she explains.
Leafy Greens
Leafy Greens are ideal for a salad base, or sauteed with your favorite seasonings for a tasty side dish. Plus, they’re really healthy. “Low-calorie and nutrient-dense, leafy greens let you fill your plate without filling out your waistline — plus, their fiber slows digestion, helping you stay satisfied while preserving muscle during fat loss,” says Sabat.
Berries
Berries like blueberries, blackberries and raspberries are a delicious snack or yogurt topping, but they can also aid in weight loss goals. “Berries satisfy a sweet craving with far fewer carbs than other fruits, and their antioxidants help reduce inflammation that can slow down your fat-burning progress,” per Sabat.
Lean Grass-Fed Beef
There’s countless dishes you can make with lean grass-fed beef and it’s a must-have for keeping muscle while losing body fat, according to Sabat. “Grass-fed beef provides creatine and iron for strong, active muscles — and its healthy fat profile can actually help your body burn more fat over time,” she explains.
Chia Seeds
Don’t let their tiny size fool you–chia seeds are nutritional force. “Chia seeds are a tiny powerhouse of fiber, protein, and omega-3s that keep hunger in check, stabilize blood sugar, and support lean muscle preservation while you burn fat,” says Sabat.
Heather Newgen