Each packed with special
superpowers for building muscle and staving off hunger!
Getting "lean"—having a muscular physique and a low body
fat percentage—is more accessible than done. Sure, you know that maintaining a
balanced diet and getting plenty of exercise helps, but you may not be aware of
the specific types of foods you'll want to focus on that can support your
goals. While many factors influence your body type and weight, experts say that
including nutrient-dense lean proteins, vegetables, nuts, and whole grains in
your diet can help you achieve that svelte figure.
"The right food choices can most certainly help us maintain a
lean body, especially as we age," says Gretchen Zimmermann, RD, Vida
Health's senior director of cardiometabolic disease. "First and foremost,
prioritize protein. Quite simply, protein breaks down into amino acids, which
are used to maintain and repair muscle tissue, among many other essential
functions in the body."
When it comes to weight loss and body composition, remember that
consistency is the key. By making small, sustainable changes in your diet, you're
more likely to maintain that lean body for good—and you can start by adding the
following foods to your weekly grocery list.
1. Eggs
Skip the sugar-laden pastries and cereals and start your day with
an omelet or avocado toast with a couple of poached eggs—you'll be thankful
when those familiar hunger pangs don't hit during your mid-morning meetings,
driving you to snack.
"High-quality protein in eggs keeps us full," says
Stephanie Hnatiuk, RD. "Protein promotes fullness and satiety after meals,
so including it in your diet will help you feel less hungry and have fewer food
cravings later in the day. Eggs are also high in choline, a nutrient that aids
muscle recovery. This is essential for anyone looking to increase muscle mass
while losing fat."
Remember to consume the yolk! The yolk has nearly half as much
protein as the white, but it also has a much higher concentration of nutrients.
The yolk contains all of the vitamins D, A, E, and K and more calcium, iron,
copper, manganese, phosphorus, selenium, and zinc than the rest of the egg.
2. Cashews
"If you want to stay lean, you need to replace the snacks
that are slowing you down with snacks that will help you," says Sam
Maclennan, RD and head nutritionist at Meal Prep Source. "Cashew nuts play
a role in this. Cashews are high in antioxidants, protein, omega-3 fatty acids,
fiber, vitamins, and minerals."
According to Maclennan, this combo has anti-inflammatory and
cardioprotective properties—but better yet, it can also help you stay full for
longer. Furthermore, the magnesium in cashews can aid in regulating carbs and
fats.
Maclennan recommends including one serving (approximately 1 ounce
or 28 grams) of these rich, buttery nuts in your daily diet, either as a snack
or in a trail mix, or tossing them into salads and grain bowls for a satisfying
crunch.
3. Kidney Beans
"Beans and lentils are high in protein, which helps you feel
satisfied after a meal," Hnatiuk explains. "The other benefit of
these plant protein sources is that they are also full of satiating fiber.
Surprisingly, a high-fiber diet can influence your weight and body fat mass by
modifying your gut microbiome."
While all beans are high in protein and fiber, one 2007 study
published in The International Journal of Medical Sciences suggested kidney beans
have a unique slimming superpower. Overweight men and women who took a white
kidney bean extract for 30 days lost an average of 5.5 pounds more weight and
significantly more fat mass and waist circumference than those who did not.
Kidney beans are surprisingly versatile—try including them in
vegetarian chili, three-bean salad, or hearty soup.
4. Berries
"Many people believe that avoiding fruit will help them lose
weight, but this is not the case," Hnatiuk explains. "Fruit is high
in filling fiber, and while it does contain carbs and sugar, it's a small
amount that can satisfy sweet cravings while also generating power to your
brain and muscles during exercise. A low-carbohydrate diet, particularly around
exercise, can lead to binge eating later in the day. This can lead to excess
snacking on high-calorie foods."
The other benefit of fruit, says Hnatiuk, is its polyphenol
content—these plant compounds can improve the health of our gut microbiome,
reduce inflammation, and promote exercise recovery.
Each fruit has its unique nutritional benefits, but Holly Klamer,
RDN and writer at MyCrohnsAndColitisTeam, says berries should be a regular
fridge staple.
"Berries can play an important role when trying to keep a
lean body because they are low in calories, high in antioxidants, high in
fiber, and are considered a low glycemic index food," she explains.
"This means even though berries have sugar, they won't spike blood sugar
after eating. Berries contain fiber that aids in the movement of food through the
digestive tract, reducing constipation and bloating."
Consider incorporating berries into a smoothie, spinach salad,
overnight oats, or yogurt parfait.
5. Salmon
"Protein is essential for maintaining muscle mass while
losing fat, which is what keeps your body looking lean," Maclennan says.
According to Zimmermann, focusing on protein sources also high in
omega-3 fatty acids is a good idea because studies suggest that these fatty
acids may send direct signals to muscle tissue to promote growth. And, as you
may or may not be aware, the more muscle mass you have, the more calories your
body burns naturally.
There are three types of omega-3 fatty acids: EPA
(eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic
acid). EPA and DHA are two of the three essential fatty acids that salmon
contains.
"The omega 3's in salmon are beneficial for heart, joint
health, and maintaining muscle mass," explains Klamer.
The best part about salmon is that it's so flavorful on its own,
meaning you don't need any rich sauces—and that can keep the calorie and fat
count on your meal down. Whether baking, grilling, or air frying it, all you
need to amp up the flavor is a dash of olive oil, herbs, lemon, and garlic.
6. Greek Yogurt
Greek yogurt is a great food to consume daily for various reasons.
For one, it's far more satiating than traditional yogurt.
"Because it's high in protein and bone-building nutrients,
Greek yogurt can help maintain a lean body," Klamer says. "It can
easily be paired with fruit and a spoon of nut butter for a filling and
balanced snack or meal."
It's not just the amount of protein in Greek yogurt that makes it
a good choice; it's also the types. According to Amelia Brown, a practicing RD
who works in collaboration with Redwood Reserves, Greek yogurt is packed with
fast-digesting whey protein and slow-digesting casein protein.
"The combination of these two proteins is super helpful for
maintaining a lean body," she says.
7. Quinoa
You're likely familiar with this super grain, which surged in
popularity over the last ten years. However, according to Leah Johnston, RD at
SRW, there's a reason why quinoa has been in the spotlight nutrient.
"Whole grains, such as quinoa, brown rice, and oats, are high
in fiber and protein, which help promote satiety and keep you full," she
explains. "This means that whole-grain products can help you maintain a
long-term lean body."
A small 2017 study in the American Journal of Clinical Nutrition
found that participants who consumed whole grains took in more fiber and burned
an extra 100 calories per day over eight weeks compared with participants who
ate refined grains.
Quinoa is the grain with the most protein. Quinoa pilaf can be
served as a side dish with fish or chicken or a base for seasoned beans and
vegetables. Replace your morning oats with quinoa breakfast porridge with
berries and seeds for a sweeter variation.
8. Cottage Cheese
Unless you're vegan or lactose intolerant, there's no reason to
ditch dairy. Dairy can help boost your metabolism by increasing muscle mass,
according to a 2013 review published in Nutrition & Metabolism.
"Cottage cheese is a fantastic food for maintaining a lean
body," Johnston says. "A low-calorie, all-in-one snack, the protein
and fat combination will keep you satisfied for a few hours, lowering your
overall calorie intake."
Cottage cheese has 24 grams of protein per cup, more than a
3-ounce steak.
brands also include probiotics, which Johnston claims can help you
lose weight and keep it off.
There are many creative ways to eat cottage cheese: spread it onto whole-grain toast or crackers with fruit, mix it with pesto or hot sauce for a savory dip, or add it to pasta dishes to give them a creamy texture.