Thursday, July 21, 2016

Want to Get Fit Fast? Add these 10 Foods to Your Plate ASAP!

Getting fit isn’t always about what you don’t eat, it’s also about what you do eat!

Adding foods that will help you get fit fast to your plate won’t only benefit your goals to grow lean muscle and tone up, but it will also likely improve your energy and even sleep health because certain foods that help you get fit also have tremendous health benefits behind them too.

10 Foods That Help You Get Fit Fast and Why

dietary choices

The science of getting fit through dietary choices is one that has been practiced by bodybuilders and health seekers for years, whether that means they’re just looking to tone up or they’re hoping to reach a new PR at the gym.

Taking current health studies that show certain foods have specific body-boosting benefits and overall health benefits into consideration is also important when choosing foods to help you get fit fast.

After all, being fit isn’t just about being lean and toned, it’s also about being strong, energetic and healthy too.

Below are some foods you’ll find that can help you get fit fast and that can provide major benefits to other parts of your body too. Add these satiating and delicious foods listed below to your plate, kick the sugar and refined carbs to the side, nix the hydrogenated oils and fast food, and you’ll be on your way to a new body and state of health just like that!

1. Halibut

good fats

Halibut is similar to salmon and tuna in the nutrient benefits it can provide, but it’s a very lean fish with low risk for mercury poisoning making it an excellent choice and a top food to help you get fit fast.

Halibut is a good source of omega-3 fatty acids and it’s a great source of B vitamins. Halibut is lower in fat and very lean just like tuna, except it’s one of the safest varieties of fish you can eat if you’re selective about where you source it from. This fish has a mild, buttery flavor with a thick cut that can be enjoyed for lunch or dinner with a side of vegetables and a healthy side of complex carbs like sweet potatoes or brown rice.

The protein in halibut will help improve lean muscle while also satiating your appetite, and the omega-3 fatty acids found in halibut will reduce inflammation, improve your heart health, and boost your mood too.

Halibut is even a great source of certain nutrients that can help you sleep at night such as tryptophan and Vitamin B6. Sleep is important for post-workout recovery, overall health, and even weight loss. Finally, halibut is also very easy to digest and won’t cause stomach upset making it an excellent variety of fish and source of lean protein to include in your weekly meal routine.

2. Asparagus

low calories

You may already be familiar with the fact that asparagus is a top food to help you get fit fast because it’s low in calories and high in nutrition. Asparagus is a great source of folate, Vitamin B6, protein, fiber, and it’s low in sugars so it’s the perfect veggie to add to your plate when you’re looking to lean out and boost lean muscle mass too. 

Grill or sauté some asparagus in some broth or water to serve with fish, some brown or wild rice, and steamed carrots topped with herbs and spices of your choice. This is a great meal to get fit fast and one of the most heart-healthy options you can choose too!

3. Wild Rice


Everyone knows brown rice is good for them, but what about wild rice? Wild rice is loaded with anti-inflammatory antioxidants that reduce muscle soreness and it’s also higher in fiber and protein than brown rice is.

Wild rice is technically a grass (not a grain) that grows in the lakes of certain areas of the United States, but it originated from Minnesota where it was harvested and prepared just like traditional rice. Its dark colors denote its rich antioxidant content and the benefits that these antioxidants contain are similar to the benefits that the antioxidants found in blueberries and blackberries provide for your health. 

Prepare wild rice just like you would brown rice; it is very easy to digest, can boost lean muscle mass, satiate appetite, is low on the glycemic index, and it will give you the energy you need for your workouts since it’s a rich source of complex carbs that digest slowly.

4. Whey Protein

body boosting

While dairy is a controversial issue when it comes to dietary choices, there is no question that whey has significant body-boosting benefits that you can take advantage of if you’re not vegan or you’re not intolerant of dairy products.

Whey protein isolate, concentrates, and forms of milk protein concentrate (such as casein) all exist within the varieties of whey and milk-based proteins you have to choose from. Generally speaking, whey is easier to digest since it’s free of lactose and fat, and it’s generally the easiest to assimilate post-workout since the muscles use whey quickly to restore amino acid levels and jumpstart the recovery process. 

If you’re in the need for a protein powder that can boost lean muscle mass and reduce cravings, give whey protein a try or a protein blend with whey protein included in it. Select a high-quality option without any added sugar and add a scoop to your morning shake or smoothie.

Whey also contains amino acids that can help you sleep as well as many amino acids that will help preserve lean muscle and prevent muscle loss during aging. It’s even a rich source of glutamic acid that has been shown to have significant health benefits for immunity, longevity, and hormonal issues.

5. Sweet Potatoes

complex carbs

A common food eaten in the bodybuilding community, sweet potatoes are a healthy source of complex carbs that anyone looking to get fit fast can take advantage of. These tubers are rich in nutrients that reduce inflammation, lower blood sugar levels, improve heart health, and reduce cravings for sugar thanks to its natural sweetness and high satiety levels.

Sweet potatoes are a great source of Vitamin B6, iron, amino acids such as tryptophan, and it’s a good source of fiber and packed with beta-carotene that converts to Vitamin A in the body. Sweet potatoes are also filled with Vitamin C and contain more potassium than bananas making them one of the best foods to eat to reduce water weight gain, stress, and high blood pressure levels.

For optimal results to get fit fast, enjoy your sweet potatoes baked, dry roasted on a pan with herbs and spices, or cooked with broth and puréed into a soup versus frying them or cooking them with oil.

6. Oatmeal

lean muscle mass

What can’t oatmeal do for our health? It’s a great food to help you get fit fast because of its high satiety factor and lean body mass building components. Oats are one of the most unique grains that you can eat when it comes to improving lean muscle mass and improving weight loss all in one because they’re a good source of fiber, protein, contain some healthy fats, and are even a natural source of minerals that you need for optimal health such as iron, calcium, and magnesium.

Most importantly, oats help to keep your body clean and energized by removing cholesterol and toxins from the bloodstream while also keeping you satisfied and satiated during and after your meals.

Enjoy some oatmeal with blueberries, raspberries, blackberries, almond milk, flax seeds or chia seeds, and even some whey protein stirred in at breakfast, or prepare overnight oats with some Greek yogurt, fruit, chia seeds, and enjoy it for breakfast or a snack.

Oatmeal also makes a great savory grain you can enjoy at dinner instead of rice if you’re open to that option.  

7. Berries

improve brain heart

Berries improve brain, heart, digestive, and muscle health too, believe it or not. Berries are one of the best sources of anti-inflammatory antioxidants that you can eat and they are one of the best source of dietary fiber and Vitamin C. They help reduce muscle tension, inflammation, improve blood sugar levels, and are virtually free of fat.

If you’re looking to get lean, fit, and want to stay healthy, make blueberries, strawberries, blackberries, and raspberries a regular part of your dietary choices.

Frozen or fresh cranberries are also excellent choices and are even lower in sugar than most other berries.

Avoid dried versions of these berries which are high in added sugar and aren’t nearly as filling or beneficial to your health.

Enjoy a cup a day of whatever berries you enjoy and work them into your diet with as many meals as you can. For a quick post-workout option, make a smoothie with frozen berries and you’re all set!

8. Coconut

good fats

Coconut is one of the best fat sources you can eat for energy levels and for improving lean muscle mass.

While you don’t want to eat too much of it, eating some coconut each day, such as a tablespoon of coconut oil or butter, is a great way to take in healthy fats for your brain and muscles. You can also use coconut flour, shreds, or any other form of unsweetened coconut you enjoy such as pure, unsweetened coconut milk or coconut meat.

Coconut contains MCT fats that propel energy levels due to the way they’re directed to the liver versus the digestive tract like normal fats. This makes it easy to digest, and it helps boost energy levels since the liver uses the fats for detoxification and to refuel glycogen stores after workouts just like it does carbohydrates.

Coconut is high in saturated fats, so you want to be sure you’re not relying on it as your only fat source and take in a variety of unsaturated fats like those found in avocados, olives, almonds, and macadamia nuts, but there’s not reason that you can’t enjoy some coconut each day since it’s one of the best foods to help you get fit fast when eaten in moderation.

9. Peanut Butter

antioxidant Vitamin E

Believe it or not, peanut butter can be healthy for you and it can be one of the best foods to help you get fit fast if you’re mindful of how much you consume and what kinds of peanut butter that you choose to buy.

Plain, natural peanut butter is high in protein, iron, and an important B vitamin you need for muscle health known as niacin.

Niacin also improves brain health, balances the hormones, reduces stress, and can improve recovery after workouts.

Peanut butter is also a great source of the antioxidant Vitamin E which improves blood health, immunity, reduces the chances of brain disorders like Alzheimer’s disease, and it helps your body recover more quickly after workouts since it reduces inflammation. On top of that, peanut butter is loaded with monounsaturated fats and is a good source of fiber, zinc, magnesium, and it’s free of cholesterol.

Choose unsweetened, plain peanut butter without too much sodium or added oils, and include a tablespoon or two into your meals each day. Its high satiety factors and nutrient composition can help you stay full while also feeding lean muscles and improving workout recovery.

10. Plain Greek Yogurt


Greek yogurt is a great source of  lean protein, probiotics that boost gut health and energy levels, and it’s also rich in Vitamin B12, Vitamin D, calcium, potassium, and magnesium which you need for optimal health as well as lean muscle mass.

Unless you’re avoiding dairy for health reasons such as an allergy, Greek yogurt can be a wonderful food to help you get fit fast and one that may help improve your blood sugar and blood pressure levels too. It’s also easy to digest compared to other forms of dairy since it’s nearly lactose-free, and most varieties of Greek yogurt on the market are all free of hormones, antibiotics, and they offer a plain (unsweetened) variety. Add some berries, chia, and some stevia to plain, nonfat Greek yogurt for a delicious dessert in minutes that you don’t have to worry about wrecking your blood sugar levels. 

Want more tips like these that can help you boost your metabolism? Look no further than these 10 food combinations that can boost your metabolism and improve your health too!

The post Want to Get Fit Fast? Add these 10 Foods to Your Plate ASAP! appeared first on Nutrition Secrets.

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