10 Superfoods to Gain Muscles and Lose Fat in India: You should add these to your diet

In today’s fast-paced world, maintaining a healthy and fit body has become a challenging task. People often struggle to find the right food to meet their fitness goals, especially when it comes to gaining muscles and losing fat. But, the good news is, there are plenty of superfoods available in India that can help you reach your fitness goals. In this article, we will discuss ‘10 superfoods to gain muscles and lose fat in India‘.

10 Superfoods to Gain Muscles and Lose Fat in India

Eggs:

Eggs are a powerhouse of protein, vitamins, and minerals. They are a great source of high-quality protein that is essential for building and repairing muscles.

Nutrition in Eggs:

One large whole egg(including the yolk) contains 6 grams of protein and without the yolk, it is somewhere around 4 grams of protein, 5 grams of healthy fats, and only 1.6 grams of carbohydrates.

This makes it one of the most versatile and inexpensive foods which you can easily add to your diet. Eggs are also rich in vitamins B12 and D, which are essential for maintaining good health.

This makes it one of the best contenders in the list of, ’10 superfoods to gain muscles and lose fat in India’.

Chicken Breasts:

Chicken breasts are a staple in most Indian kitchens, and for good reason. They are an excellent source of lean protein and low in fat.

Nutrition in Chicken Breast:

A 100-gram serving of chicken breast provides about 31 grams of protein and only 3.6 grams of fat. Chicken breasts are also a good source of niacin, which helps improve cognitive function, and vitamin B6, which helps improve mood.

Cottage Cheese(Paneer):

Cottage cheese or paneer is a type of cheese that is high in protein and low in fat. It is a great source of calcium, which is essential for strong bones, and probiotics, which help improve digestive health. This could be a great option for anyone who is looking for an option that can be included in the diet for dinner. This is also a budget-friendly option or you can simply make it at your home easily.

Nutrition in Paneer (Cottage Cheese):

A 1-cup serving of cottage cheese contains about 28 grams of protein and only 5 grams of fat.

Spinach:

Spinach is a great nutrient-rich leafy green superfood that often gets ignored by us Indian as we are majorly influenced by the western fitness industry. This Indian superfood is low in calories and high in vitamins and minerals. It is a good source of iron, which is important for healthy red blood cells and energy levels, and calcium, which is essential for strong bones.

Nutrition in Spinach:

A 1-cup serving of spinach provides about 5 grams of protein, 2 grams of fiber, and only 7 grams of carbohydrates.

Lentils(Dal):

There is a reason why our parents ask us to drink and eat Lentils or dal and why Lentils are big part of our daily normal Indian diet. It is a great source of protein, fiber, and carbohydrates. They are also low in fat, making them an ideal food for those looking to gain muscle and lose fat.

Nutrition in Dal (Lentils):

A 1-cup serving of lentils provides about 18 grams of protein, 15 grams of fiber, and only 40 grams of carbohydrates. Lentils are also a good source of iron, which is important for healthy red blood cells and energy levels.

Almonds:

I am sure your parents must have asked you to eat soaked Almonds or just normal Almonds daily in the morning when you were in school life. These are great sources of healthy fats, protein, and fiber. They are also rich in vitamin E, which is important for healthy skin, hair, and eyes.

This is a must in our list of 10 superfoods to gain muscles and lose fat in India.

If you are cutting or someone who is on a weight loss diet. Controlling your carvings are quite a tough task. Almonds can be a great carvings controller. You can eat a handful of Almonds whenever you have carvings during these times or just in normal times as well.

Nutrition in Almonds:

28 grams serving of almonds contains 6 grams of protein, 14 grams of healthy fats, and only 6 grams of carbohydrates. Almonds are also a good source of magnesium, which helps regulate blood pressure and improve sleep quality.

Quinoa:

Quinoa is a protein-rich grain that is often referred to as a “superfood.” What makes it great is that it is a source of complete protein, which means it contains all the essential amino acids that our bodies need.

Nutrition in Quinoa:

A 1-cup serving of quinoa provides about 8 grams of protein, 5 grams of fiber, and only 39 grams of carbohydrates. Quinoa is also a good source of magnesium, which helps regulate blood pressure and improve sleep quality.

Sweet Potatoes:

Sweet potatoes are a great source of carbohydrates, which are essential for providing energy to the body. If you have ever done or know someone who has followed a ‘desi diet’ this superfood must be a part of that. Because they are also rich in vitamins and minerals, including potassium, which helps regulate blood pressure, and vitamin A, which is important for healthy eyesight.

Nutrition in Sweet Potatoes:

A 1-cup serving of sweet potatoes provides about 2 grams of protein, 4 grams of fiber, and only 24 grams of carbohydrates.

Chia Seeds:

Chia seeds are a great source of healthy fats, protein, and fiber. They are also rich in antioxidants, which help protect against disease and aging.

Nutrition in Chia Seeds:

A 28 grams serving of chia seeds contains 4 grams of protein, 9 grams of healthy fats, and only 12 grams of carbohydrates. Chia seeds are also a good source of calcium, which is essential for strong bones.

Greek Yogurt:

Greek yogurt is a type of yogurt that has been strained to remove most of the lactose and whey. This results in a thicker, creamier yogurt that is higher in protein and lower in carbohydrates.

Nutrition in Greek Yogurt:

Greek yogurt is also a good source of calcium, which is essential for strong bones, and probiotics that help improve digestive health. A 6-ounce serving of Greek yogurt contains about 17 grams of protein and only 6 grams of carbohydrates.

Nutrition Table of the 10 Superfoods to gain muscles and lose fat in India

Food	Protein(g)	Carbohydrate(g)	Fat(g)
Eggs	6 (whole)/4(white only)	1.6	5
Chicken breast	31	Nil	3.6
Greek Yogurt	17	6	0
Almonds	6	6	14
Quinoa	8	39	3
Chia Seeds	4	12	9
Lentils	18	40	1
Sweet potatoes	2	24	Nil

Conclusion

In conclusion, these are the 10 superfoods to gain muscles and lose fat in India that can help you reach your fitness goals of gaining muscles and losing fat. Incorporating these foods into your diet can provide you with the necessary nutrients to build and repair muscle, boost energy levels, and support overall health. However, it’s important to remember that a balanced diet and regular exercise with good form are crucial components of a healthy lifestyle.

Disclaimer: It’s recommended to consult with a nutritionist or a fitness trainer before making any major changes to your diet or exercise routine. With the right combination of healthy eating and physical activity, you can achieve your fitness goals and lead a healthy life.

FOCUS. MEDITATE. BREATH. Go Fit Freak