10 best foods to show off a toned body

Good nutrition combined with physical activity are the most important factors to consider for a toned body. Luke Zocchi, coach of actor Chris Hemsworth “Thor,” recommends focusing on diet and exercise rather than protein shakes and creatine.

Eating well is more important. “People think things like protein shakes and creatine make a big difference, but that’s only about 5% of the equation,” Zocchi told Insider.

Foods rich in protein nourish the muscle, there are also other nutrients that you require to obtain energy, build muscle mass and burn fat.

1 Chicken breast

Chicken breast is a food that provides more protein than beef. It is a healthy source of quality protein. It also provides B vitamins and minerals such as potassium, magnesium, and zinc.

In a 6 oz serving of lean chicken breast there is 54.5 g of protein, equivalent to 109% of the recommended daily value. In 100 g of breast there are 32.1 g of protein, equivalent to 64% of the daily value according to data from the United States Department of Agriculture (USDA).

2. Tunatuna fish

Tuna is a high protein fish and is low in saturated fat and calories. The fats it provides are healthy, it provides omega-3 fatty acids. It is also rich in vitamin B12 and vitamin B6. Vitamin B12 is necessary to maintain the health of neurons and blood. Vitamin B12 deficiency makes you feel tired or weak and leads to anemia.

There are 51 g of protein in a 6-ounce steak, equivalent to 102% of the recommended daily value. In 100 g of tuna there are 30 g of protein. You can also choose to consume canned tuna.

3 EggsEggs

Eggs are rich in high-quality protein (6 grams per unit), low in fat (5 g mainly unsaturated), and low in calories (77 to 78 per unit). Too They provide key nutrients for the proper functioning of the body. They are one of the few foods that naturally contain vitamin D; in addition to vitamins A, E, B; minerals like iron, phosphorus, folate, iodine, and selenium; antioxidants and choline.

The eggs They help you feel full, keep energy levels high, and boost metabolic activity.

4. SalmonSalmon

Besides being a healthy source of protein. Salmon is one of the highest sources of omega-3s. It is rich in vitamin D and B12 vitamins. People who consume very little vitamin D may have weak, thin, and brittle bones. In addition, vitamin D is very important for the nerves and the immune system.

5. YogurtYogurt with fruit

Yogurt provides high quality protein, a blend of fast digesting whey protein and slow digesting casein protein, which helps increase lean mass. Yogurt is also a source of calcium and probiotics to support the intestinal microbiota.

6. SoySoy

Soy is a complete protein of plant origin. The Harvard School of Public Health notes that soy contains all nine essential amino acids that the body cannot produce and that must be obtained from the diet. In addition to protein, soy provides fiber, B vitamins, potassium, and magnesium.

One-half cup of boiled ripe soybeans provides 15 g of protein, while a soy burger provides 14 g and there are 8 g of protein in 3 ounces of tofu.

7. Beans

Beans and other legumes are a source of vegetable protein. They are also one of the foods richest in fiber. They provide iron and folate. They are low in fatThey are cholesterol-free, low-glycemic, naturally low in sodium and gluten-free, so they are also ideal for those who have an intolerance to this protein.

8. OatsOatmeal

Oatmeal is a nutritious and healthy cereal that provides you with protein, is rich in fiber and contains plant chemicals that act as antioxidants to reduce the damaging effects of inflammation. A cup of oatmeal provides you 8.9 of protein, 100 g of grain provide you with 2.5 g of protein.

9. Fruits and vegetables

A healthy diet should contain fruits and vegetables. Fruits and vegetables are nutritious, and most are low in calories and fat. They add volume to dishes and can give the feeling of being full thanks to the water and fiber they contain, according to the Centers for Disease Control and Prevention (CDC).

Vegetables like broccoli and spinach are rich in nutrients. Berries like strawberries are low in carbohydrates, rich in vitamin C and antioxidants. Harvard recommends filling half your plate with a variety of fruits and vegetables. Potatoes are not recommended for their negative effect on blood sugar.

10. Healthy fatsPeanut butter

Foods high in good fats are olive oil, avocados, walnuts, peanuts, and fish. Healthy fats are necessary and beneficial for the body. Harvard notes that good fats can improve blood cholesterol levels, relieve inflammation, stabilize the heart rate.

Coach Darla Leal points out to Very WellFit that fat provides structure to the body’s cells, such as skin and blood, while also providing a cushion for the organs to protect it from physical damage. Fats are also responsible for the absorption of fat-soluble vitamins such as vitamin A, D, E, and K.

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