Unlike food lists containing regular foods such as celery and other green vegetables, these foods will help you get ripped AND improve health. By adding in these 5 foods you can work to improve metabolic and cellular health, key components for anybody who wants to get shredded.
1) Fatty Fish (High in Omega 3 EPA & DHA Fatty Acids)
Omega 3s Fish Oil high in EPA & DHA are well known as a phenomenal food, often being cited as a top supplement for health and bodybuilders.
Omega 3s have been linked to improved markers of health, reduced markers of disease, improved insulin sensitivity, fat loss, and muscle growth. They can even support joint health, brain health, and even heart health.*
In short, this means your muscles will be more efficient at portioning nutrients and driving them into the muscle cell.
Omega 3s also help reduce fat accumulation and improve fat oxidation, which may help you burn more fat. Salmon and other oily fish is known as a great source of Omega 3; just one average fillet can provide 1500-2000mg of Omega 3 which almost meets the recommended daily supplement intake.
You don't need to get fancy fish for this too. A bodybuilding staple includes cans of sardines for a reason. Just avoid the ones in oil, unless it's olive oil. They often come in cheap oils like soybean.
Try adding a good source of omega 3s into your diet every day, this could include:
- Salmon / Oily Fish
- Walnuts
- Omega 3 Eggs
- Flaxseed
- Sardines
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Omega 3s Fish Oil high in EPA & DHA
2. Strawberries (and Other Berries)
Now, you may naturally be focused on the protein here. However, you must be eating ample amounts of fruits and vegetables if you want to get shredded without losing sight of your health.
That's why we want to make it a point to add berries to this list.
An often overlooked fruit, strawberries, and other berries are known for their health and weight loss benefits.
Successfully used in many diets, berries can help improve insulin sensitivity, aid fat loss and improve oxidative stress, due to their high anti-oxidant content. Studies have found the addition of strawberries or other berries to one’s diet can aid weight loss. This result has been observed in the diabetic and obese population. Being high in fiber and with a low energy density, they will help keep you feeling full and more satiated, along with being tasty and super good for your health! Other berries in this category include:
- Blackberries
- Blueberries
- Cherries, especially dark cherries
- Raspberries
- Red & Blackcurrants
How to Add More Berries to Your Routine
One of the easiest is to make one of your smoothies a delicious protein smoothie. Start with a cup of water and scoop of Kaged Whey Protein Isolate, your favorite berries, half a banana for texture, and anything else you want.
3) Steak
Steak is another bodybuilding staple. Full of nutrients, healthy fats and high in key EAA amino acids, steak should be a staple part of your diet. When possible, opt for organic grass-fed steak, which is also higher in CLA, Omega 3, Vitamin A, E and the antioxidant glutathione. CLA is a well-known fat burner, with some research suggesting it can help you lose fat and improve fat oxidation rates.
4) Whole Nuts
We've talked about berries, which provide key micronutrients, well we puts nuts into a similar category. People who want sustainable weight loss just don't think about their powerful benefits enough.
Whole nuts are another nutrient dense food, providing a ton of health and weight loss benefits. Every nut provides different nutrients and health benefits, so varying your intake daily or weekly is a good idea. Several studies have found the addition of nuts to one’s diet can help with weight loss, which, in itself, is amazing as they are obviously adding MORE food (and more calories) to the diet.
Despite having a high energy density, the satiety index of nuts is relatively good, due to the combination of macronutrients and high fiber content. Lastly, nuts also contain super fats, such as omega 3 and ALA, key vitamins and minerals! A perfect snack on the road is a 1 – 2oz portion per day with a protein shake; replace one of your typical meals with the above and watch the weight drop off.
Just don't go overboard. Make sure you stick to the serving size. If you eat the whole bag of brazil nuts in a day, you're going to have a hard time losing weight.
Here are a few great options.
Benefits of Nuts
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Walnuts
- Rich in omega-3 fatty acids, particularly alpha-linolenic acid (ALA).
- Supports heart health and may improve mood and cognitive function.
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Almonds
- High in vitamin E, magnesium, and fiber.
- Promotes satiety, which can aid in weight management.
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Pistachios
- Contains all nine essential amino acids, making them a complete protein.
- Beneficial for heart health and may help lower blood pressure.
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Brazil Nuts
- Extremely high in selenium, which supports thyroid function and acts as an antioxidant.
- Just a few nuts can meet your daily selenium needs.
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Hazelnuts
- Packed with healthy fats, vitamins E and B, and minerals like magnesium.
- May improve heart health and support brain function.
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Pecans
- Rich in antioxidants and healthy fats.
- Can help lower cholesterol levels when included in a heart-healthy diet.
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Macadamia Nuts
- High in monounsaturated fats and low in carbs.
- Beneficial for heart health and may help reduce LDL cholesterol levels.
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Cashews
- Good source of protein, magnesium, and unsaturated fats.
- Supports heart health and can aid in weight loss due to their nutrient profile.
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Peanuts (technically legumes)
- High in protein and healthy fats.
- Can promote satiety and may help with weight management.
5) Eggs
Known as one of the ‘Healthiest foods on the planet’, eggs have been a staple food for centuries. Despite what most bodybuilders believe, the yolk is actually the most beneficial and nutrient dense part.
Eggs have been shown to aid with cholesterol, i.e. lowering bad cholesterol and improving good cholesterol, along with many other research backed benefits. For weight loss, they are high in protein and sit fairly high on the (good) satiety index, meaning they will help you eat less and feel full for longer.
Several studies have found eggs aid weight loss: one study replaced a typical carbohydrate (bread-based) breakfast with eggs and found people ate less total calories throughout the day!
Opt for farm fresh eggs over grocery store eggs. As a general rule, if they need to be refrigerated, they're probably not too fresh.
There it is. 5 superfoods that will get you ripped! Try adding at least 1 of these 5 foods every day to replace a typical meal.
What About Chicken? What About Turkey? What About (Insert Your Favorite Healthy Food)
Obviously, this isn't an exhaustive list. Rather, we wanted to provide often overlooked foods, like berries, nuts, and the superpowers provided by omega-3s.
Got Your Diet Nailed Down? Here Are The Best Supplements to Help You Get Shredded
Supplements will never replace, diet, training, and good sleep. However, they can provide that last edge, and help you stay consistent with everything else. If you've got your diet in order, then you're ready to look into the best the supplements to help you get shredded.
