Weight loss: 3 best carbs to add to diet for muscle mass (2 worst to avoid) – Times of India

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Protein is an essential macronutrient required for gaining muscle mass and bulking up. So, whenever someone embarks on the journey to get lean and fit, the first thing they do is fill their plate with protein and lessen the amount of carbs. But unlike protein, carbs are equally essential for losing fat and building muscles.
Carbs are one of three essential nutrients required by our body in a large quantity daily so that sufficient energy is produced and the body remains active. Apart from this, sufficient intake of carbs is required to build muscles. Carbs delay fatigue and keep you energised in order to workout for longer, without compromising your form and preventing getting injured. Carbs neither lead to weight gain nor derail your muscle-building plan. It all depends on the kind of carb you choose to include in your diet. Here are the 5 types of carbs to include in your diet and the 2 to avoid.
See more: PCOS diet: Low carb breakfasts for quick weight loss
Seasonal fruits and vegetables are low in calories and extremely rich in nutrients. The fiber content in it can increase satiety and prevents unhealthy munching. It can help to flush out the stool and keep your internal system healthy and fit to work efficiently and shed kilos. Besides, the micronutrients can help in muscle growth and tissue repair. The best options are to include seasonal vegetables and fruits in your diet as they are more beneficial and prevent you from seasonal illness.
Legumes are not only rich in carbohydrates but are also a great source of protein. So, if you want to increase your protein intake level then add the super-healthy legumes like chickpeas, kidney beans and others to your diet. Legumes are a powerhouse of nutrients and make a filling and satisfying meal.
Read more: Intermittent fasting for Weight loss: Should you miss your breakfast or dinner?
Contrary to popular belief, fruit juices are not healthy, especially if you are having packaged ones. They are loaded with sugar and contain zero fiber. These kinds of fruit juices can only spike your blood sugar level and empty calories in sugar can derail you from your weight loss goals. If you choose to have fruit juice, have it with pulp and have freshly squeezed ones.
While whole grains are healthy, food products made of refined carbs are unhealthy and can sabotage your weight loss goals. Cookies, pasta, bread, breakfast cereals, all are unhealthy and can spike your blood sugar level. Besides, being high in calorie count, they can also increase your daily calorie intake level.

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