Here we explore 11 foods that you might consider incorporating into your daily diet, guided by recent shifts and trends in nutrition in recent years, that will help you lose fat and build muscle according to Thomas DeLauer.
Thomas DeLauer is a celebrity trainer and health author. His YouTube Channel has more than 3.5 million subscribers and he has been on the cover of numerous international magazines.
Diet trends evolve and we find a mix of old faithfuls and new entrants making the rounds in nutrition plans focused on fat loss and muscle gain. Gone are the days of strict keto or low-carb solutions. Instead, balanced diets that incorporate a range of nutrient-rich foods are taking centre stage, proving to be effective for maintaining a lean physique and enhancing muscle mass. This approach doesn’t just focus on what you eliminate but emphasises what you add to your diet — from powerful proteins to essential fats and even strategic carbohydrates.
Let’s dig into DeLauer’s 11 foods to eat daily to lose fat and build muscle.
11 Foods to Eat Daily to Lose Fat and Build Muscle
1. Eggs
Eggs are a powerhouse of nutrition, boasting high-quality protein and a rich array of vitamins, including B vitamins, which are crucial for energy metabolism. Including four to eight eggs a day can provide essential fats and mono-unsaturated fats, akin to those found in olive oil, promoting heart health and aiding in sustained energy levels.
And DeLauer says it is best to eat between 4 and 8 eggs every day.
2. Berries and Kiwi
Strawberries, blueberries, and kiwis are not just low in calories but high in antioxidants, making them excellent for recovery and reducing inflammation. Kiwis are also rich in vitamin C, enhancing iron absorption and boosting the immune system.
3. Purple Sweet Potato
These vibrant tubers are not only pleasing to the eye but packed with anthocyanins, antioxidants that support muscle recovery and reduce inflammation. Their complex carbohydrates provide sustained energy without spiking blood sugar levels.
4. Lean Meats: Beef and Chicken
Lean sources of protein like beef and chicken are fundamental for muscle maintenance and growth. Opt for 1-2 lbs daily to meet protein requirements without excessive fat intake.
5. Whey Protein
Whey protein facilitates quick muscle recovery post-workout. Opting for whey concentrate can also support gut health due to its lactoferrin content, making it a dual-purpose supplement.
6. Avocados
Rich in monounsaturated fats, avocados support nutrient absorption and heart health. Their high fibre content also helps in maintaining satiety and regulating blood sugar levels.
7. Dairy: Goat Kefir, Cheese, and Yogurt
Dairy products are rich in calcium and protein. Goat kefir, in particular, is excellent for gut health, while cheeses and yogurt provide additional protein and fats, which are essential for muscle synthesis and overall health.
8. Cruciferous Vegetables: Asparagus, Brussels Sprouts, & Broccoli
These vegetables are not only high in fibre and low in calories, but they also contain compounds that support the body’s detoxification processes and overall health maintenance.
9. Nuts and Seeds: Macadamia Nuts & Sachi Inchi Seeds
Rich in healthy fats and low in carbohydrates, these nuts and seeds are great for snacking without disrupting your glycemic balance. They provide sustained energy and essential fatty acids that aid in recovery.
10. Fish: Sardines or Smoked Salmon
Fatty fish are high in omega-3 fatty acids, which are vital for reducing inflammation and supporting cardiovascular health. They also provide high-quality protein for muscle repair.
11. Flaxseeds
Flaxseeds are a powerhouse of omega-3 fatty acids, fibre, and lignans, which have antioxidant properties. They help in improving digestive health and reducing inflammation.
12. Dark Chocolate
For a treat that also benefits your health, dark chocolate is rich in antioxidants, known to improve blood flow and reduce stress. Opt for varieties that contain at least 70% cocoa to maximise benefits.
Eggs, lean meats like beef and chicken, and whey protein provide the foundational proteins necessary for muscle repair and growth. These high-quality protein sources are crucial for anyone looking to enhance muscle mass while maintaining a lean physique. Meanwhile, the inclusion of berries, kiwis, and purple sweet potatoes ensures a high intake of antioxidants and vitamins, which aid in recovery and provide essential nutrients without adding excessive calories.
Healthy fats play a pivotal role in any balanced diet, and foods like avocados, macadamia nuts, and flaxseeds offer the fats needed for optimal hormone function and nutrient absorption. These fats are not only good for our muscles but also benefit heart health and inflammation levels.
Dairy products such as goat kefir, cheese, and yogurt introduce beneficial probiotics and additional protein sources that support gut health and contribute to muscle maintenance. Similarly, the fatty acids in fish like sardines and smoked salmon are essential for cardiovascular health and reducing inflammation, complementing the physical rigours of muscle-building.
Vegetables like asparagus, Brussels sprouts, and broccoli provide necessary fibre, support detoxification, and offer vital nutrients while keeping overall calorie intake low, which is beneficial for those looking to lose fat.
Finally, allowing ourselves the pleasure of dark chocolate not only satisfies our sweet tooth but also provides powerful antioxidants that can improve blood flow and reduce stress, proving that a health-focused diet can also include indulgent, beneficial treats.
By integrating these foods into your daily regimen, you are not only fuelling your body for better performance and aesthetics but also enhancing your overall health, ensuring that your diet is as enjoyable as it is effective.
Incorporating these foods into your daily diet can lead to noticeable improvements not just in your physical health, but also in your overall well-being. Remember, balance is key; it’s not just about the addition or elimination of certain food items but creating a diet that supports your lifestyle and fitness goals. Always pair a good diet with proper exercise to maximize the benefits of these nutrients for fat loss and muscle gain. Whether you’re just starting out or adjusting your current routine, these foods can be excellent additions to a balanced diet aimed at enhancing your physique and health.
Watch the video below of Thomas DeLauer to fully see what he eats every day to lose fat and build muscle.
Read More: 10 Diet Mistakes That Are Ruining Your Muscle Gains
