Obesity is reaching new heights in Pakistan. According to a local survey, more than 50% of Pakistanis are obese. With this rate of obesity, there is a chance that the upcoming generations will be ridden with different obesity related diseases. Poor eating patterns because of high fat and carb content in the local cuisine is one of the main reasons of rising obesity in the country.
Most of the foods, which are generally consumed by the population, are not muscle builders and thus cause the consumers to become fat. In this article, we are addressing this very issue by listing down four foods for building lean muscles.
- Eggs
Eggs are a great tool for building muscle. They are made up of high-quality protein. Along with this, they also have some healthy fats, which act like a bonus and provide the fat cushioning to your muscles that they require.
Amino acids are the main ingredients for building muscles and egg-based proteins are rich in them. Eggs also contain micronutrients like vitamin B, which are essential for healthy muscle building.
- Salmon
Salmon is another great source of protein and fat. One typical serving has around 17 grams of protein and 2 grams of omega 3 fatty acids. Omega 3 fatty acids are vital in giving muscles their strength. They also help with muscle gain during exercise programs.
- Cottage Cheese
Cottage cheese is another staple that comes handy while building muscles. A typical serving includes somewhere around 28 grams of protein. The protein present in the cottage cheese are filled with the amino acids known as leucine.
Leucine is essentially the building block of muscles. Cottage cheese is a dairy product and can be purchased at different fat ratings. You should go for the moderate fat ratings or else you will be consuming excessively many calories.
- Chicken
Last but not the least is the good old chicken. Chicken is pure lean meat with very little fat. The problem with chicken is that people usually fry which drains out all the healthy nutrients. It is thus necessary that you do not overcook it if you want to take full advantage of this protein source. This article has been written with general audience in mind. People with specific conditions, which restricts protein consumption, should check with their dietitians before starting any special diet.
—————-
This article was produced in partnership with oladoc.com, a digital health company in Pakistan. Using oladoc, you can find the best dietitian in Karachi, Lahore, Islamabad, and book an appointment online.
