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- Serious About Getting Lean? Eat These 10 Foods That Fuel Muscle, Burn Fat And Keep You Full: Wild Salmon, More (shefinds.com)
Want to get lean? Fitness expert Ryan Fischer says it’s not about deprivation, but smart eating.
He recently shared his top 10 foods for anyone serious about leaning out. They’re all about fueling muscle growth, boosting metabolism, and keeping you satisfied.
1. Apples: Rich in pectin, a soluble fiber that promotes fullness and helps control cravings.
2. Berries: Like apples, berries are packed with fiber and polyphenols, which help regulate blood sugar and reduce those pesky cravings. Fischer notes that these snacks will keep you full, not fat.
3. Lean Beef & Steak: A great source of complete protein and iron, crucial for muscle building and recovery. Fischer warns that skipping red meat could lead to weakness, anemia, or poor recovery.
4. Potatoes: Don’t fear the carb!
Potatoes provide complex carbohydrates for energy and replenish muscle glycogen after workouts. Fischer calls them the “king of satiety,” providing sustained energy without blood sugar crashes, and more filling than rice or bread.
5. Lean Chicken: A staple for building and repairing lean muscle mass, thanks to its high complete protein content. Fischer touts chicken as “no-nonsense, pure protein” that builds muscle, keeps you full, and supports fat loss.
6. Wild Salmon: Another protein powerhouse, wild salmon also delivers omega-3 fatty acids, which fight inflammation, boost brain function, and support fat metabolism. Fischer cautions that skipping fatty fish can accelerate aging.
7. Greek Yogurt: Creamy, high in protein, and incredibly versatile, Greek yogurt is a go-to for building muscle, burning fat, and staying satisfied.
8. Cottage Cheese: This often-overlooked food is low in calories, high in protein, and packed with nutrients that support weight loss and body composition goals. Fischer highlights its casein protein content for sustained muscle repair and probiotics for gut health.
9. Eggs: A nutritional powerhouse!
Eggs deliver complete protein for muscle building and healthy fats for satiety. They also provide choline, which is important for brain function.
Fischer dismisses fears about eggs as outdated myths.
10. Leafy Green Vegetables: While not high in protein, leafy greens are packed with essential vitamins and minerals like magnesium, iron, potassium, and calcium, which support muscle function and recovery. Fischer points out that they are high in fiber, full of essential vitamins, and nearly impossible to overeat.