Getting rid of fat and gaining muscle is the aim of most people who decide to join the gym, and although it may seem like a complicated and fairly restrictive process, the reality is that it can become something totally different once you know how to organize yourself correctly. In cases like this, people have long thought that the best approach is to follow the typical diets circulating online in which you can only eat grilled chicken breast; however, the truth is quite different.
Lucía Aguado, a bodybuilder and content creator, has decided to debunk this widespread myth by completely ignoring those restrictive diets and proposing a list of ten essential foods, affordable and highly accessible, that support digestive health, speed up metabolism and curb hunger.
The indispensable foods in a healthy diet
If what you want is to achieve real results without making your body suffer, you should drop the idea that the best and most effective approach is to stop eating. In fact, you should start incorporating the following foods into your diet:
1. Legumes
To lose fat and gain muscle, you don’t need to rely solely on chicken, hake, or tuna; there is a very overlooked food that tends to make a difference: legumes. Chickpeas, beans, and lentils can become the help your body needs. The bodybuilder Lucía Aguado explains that these foods are unique because they provide protein to support the muscles and fiber to feed the good bacteria in the gut. Specifically, legumes nourish a bacterium called Akkermansia, which, in the expert’s own words, “acts as a true bodyguard of your metabolic health,” signaling your brain when you’re full so you don’t feel hungry.
2. Potato
Although carbohydrates often have a bad reputation, the bodybuilder Lucía Aguado believes that potato is the best staple for her meals because it provides all the energy needed to train with weights. Its great advantage is that it is the most filling food and curbs hunger, since almost all of its content is water, which allows you to eat very large plates without adding many calories. Additionally, there is a simple trick to make it even healthier: if you cook it and let it cool in the fridge until the next day, its sugars transform into resistant starch. This, according to Lucía, makes it work in your stomach just as well as fiber, feeding the good bacteria in your digestion and preventing blood sugar from spiking.
3. Oats
According to the expert in the video, oats have become an essential staple in all her breakfasts, as they are affordable, easy to pair with other foods, and very healthy. But beyond creating delicious combinations, the key of oats lies in what they provide: satiation. Thanks to a fiber it contains that slows digestion and makes you feel full for a much longer period. To maximize its benefits, the trick is to leave it in the fridge overnight mixed with water or milk, adding some protein and a healthy fat. And if you have it as a dessert at night, it will help you sleep better and rest more soundly.
4. Avocado
The bodybuilder Lucía Aguado makes it clear that “if you want to lose fat, the worst thing you can do is stop eating fat.” Healthy fats are essential for proper hormone function and to prevent your body from going into a survival mode. That’s why avocado is one of her favorite foods. More than half of its fat is oleic acid, a type of fat that, according to Lucía, is very healthy, protects the heart, and helps lower bad cholesterol. Furthermore, if you pair it with potatoes or other carbohydrates on the plate, avocado slows digestion and provides steady energy, preventing hunger from returning shortly after meals.
5. Turmeric and Ginger
Spices such as turmeric and ginger help to improve digestion and combat body inflammation without contributing almost any calories. Ginger is excellent for speeding up digestion and is easy to incorporate, as it can be added to tea or even some stir-fries. On the other hand, turmeric has a strong anti-inflammatory capacity; and for the body to absorb it even better, the ideal is to combine it with a pinch of black pepper.
6. Berries
The expert proposes swapping the typical glass of wine for berries such as blueberries, raspberries or blackberries, as they are fruits very good for controlling inflammation and caring for the heart. Additionally, Lucía recommends buying them frozen, since they are not only cheaper but last longer in good condition and preserve exactly the same vitamins as fresh ones.
7. Green Leafy Vegetables
Green leafy vegetables such as spinach, kale, canónigos (lamb’s lettuce), and arugula are the ultimate secret to not feeling hungry when you’re trying to lose fat. As they barely contribute calories and are mostly water and fiber, they allow you to eat much more and fill your stomach easily. To introduce them into your daily routine, Lucía Aguado recommends the “green cushion” technique, which consists of placing a solid base of these leaves on your plate and serving the rest of the meal on top to give it more volume at a glance. Additionally, if you need to eat away from home, the trick is to prepare salads in glass jars, putting the dressing at the bottom and the leaves on top so they stay crunchy and fresh until mealtime.
8. Matcha Tea
Lidia asserts that matcha tea is the perfect option to replace morning coffee, as it provides energy without ruining your sleep at night; therefore, if you are one of those people who have trouble sleeping, this option will be of great interest to you.
9. Kefir
Kefir is a very good option for caring for the gut, even for those who react negatively to regular dairy, which is why it is one of the foods most consistently recommended by experts. Furthermore, Lucía Aguado advises choosing always the whole-fat version rather than skimmed, since the fat it naturally contains helps you absorb up to 32% more vitamin D and improves digestion.
10. Brewer’s Yeast
Brewer’s yeast is the secret ingredient that almost everyone overlooks, but it helps enormously to lose fat while preserving muscle. This food contains between 45% and 70% of high-quality protein and is packed with vitamins and nutrients that help protect muscle mass while you’re on a diet. Its great advantage is that it has a savory, tasty flavor very similar to aged Parmesan cheese, making it perfect to sprinkle on salads, omelets, or vegetables.
