A protein-rich food is vital to muscle build-up and hinders fat storage, this can be called a magic nutrient and every meal should have the required amount of this. Proteins require more energy to be digested and thereby making the body lose fats deposits.

Eggs: Eggs are enriched in proteins and are perfect for breakfast or for meal after workout because they restrict the breakdown of lean muscles. Also vitamin B12 is very significant in reducing fats and attaining energy. (If you have a cholesterol issue, you can exclude the yolk).

Lean meat: Meat is another rich source of proteins and help in building muscle and sharpening immunity. But always buy a good quality meat and opt for the leanest cuts of beef, such as rump, topside or fillet. Beef also contains the fat-destructive vitamin B.

Oily fish: Fish rich in Omega-3 fats are a very healthy diet source. These ‘healthy-fats’ also increase muscles and restricts the fat storage (esp. from your waist). Along with that, these fishes also boost up the immunity. Three portions of oily fish a week is the appropriate intake.

Nuts: The nuts are also a source of ‘healthy-fats’. Nuts like almonds and Brazils are the best snack to accompany you. To fight back the untimely hunger pangs, you can eat a handful of nuts. (Avoid chocolate, crisps and biscuits)

Olive oil: Olive oil is a healthier option to cooking low-fat (or healthy-fat) meals. It assists the body to burn fats and thereby lowers the cholesterol.

Beans: Beans (e.g. kidney, lima, fava and edamame) are usually enriched with protein, dietary fiber and iron (avoid the canned beans and go for fresh stuff). Cook them well to acquire maximum benefits. Legumes, e.g. lentils, are also richly pertinacious.

Grains: Carbohydrates are also required by the body (the intake of proteins, carbs and fat should be balanced in every meal). Stop eating processed carbohydrates (carbs) e.g. white bread, pasta and white rice. Switch these unhealthy carbs for healthier options (e.g. whole grain bread, cereals etc.

Low fat dairy: Eat low fat cheese and use low-fat other dairy products. It not only strengthens the bones but also aids the combat against fats.

Peanut butter:  Peanut butter is in plain words the ‘liquid protein’, and this makes it perfect choice for breakfast before the workout.

Leafy vegetables: These leafy green vegetables (e.g. spinach, kale and lettuce) sare low in calories and fats. These are instead packed with fat consuming or fat-burning fibers and have lots of vitamins and mineral content.

Fiber: The crucial role of fibers is to give a full-feeling and thereby it helps in avoiding the cravings for unhealthy/ extra carbs and fats. They are also essential to maintain healthy digestion.

These healthy food tips are to aid the struggle of weight loss in a healthier way!