The summer is here already and you want to look good. Of course, you want to feel good as well. The good news is there are a few things you can do to achieve that – eat healthy, hydrate, sleep well and exercise.

Easier said than done, you might say. It’s hard to eat well when you’re on holiday or working long hours. Plus, you don’t like diets. This is why we’ve decided to come up with a list of foods that should be part of your weekly diet in order for you to feel all powered up.

1. Eggs

The best and cheapest food to pave your way to a healthy breakfast. Include the whole egg in your diet. The yolk is actually considered the best part – with vitamins A,D,E, with lots of proteins and good cholesterol to help your body increase testosterone levels.

2. Salmon

Wild salmon is considered the best, but any source is better than nothing. It is an excellent source of the already famous omega-3 fatty acids and proteins. There are numerous benefits to Omega-3, starting from your heart health to your body weight. Try to include salmon in your diet at least three times a week.

3. Olive oil

It’s the best dressing for the salad that should not miss from your plate, whatever your meat of choice is for lunch or dinner. Olive oil has anti-inflammatory properties and it brings tremendous benefits to your heart. Don’t hesitate to include it in your protein shakes as well. It will help those sore muscles after you’ve been lifting weights at the gym.

4. Beef

If you are not a vegetarian, beef is a must have at least once a week. It contains vitamins B6 and B12 (which is hard to find in a vegetarian diet), as well as selenium and phosphorus. It is extremely nutritious as long as you chose the best bits and you cook it well. Try to find a clean source for your meat supplies.

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5. Berries

Basically any type of berries will do, as they contain antioxidants that maintain you young and handsome, whilst protecting you from heart diseases and various forms of cancer. They will also help your memory. Blueberries might not replace you agenda, but they will help you be less forgetful. At least you’ll remember where you’ve put it.

6. Spinach

It’s not only a superfoood for sailors, but yes, there might be a grain of truth in Popeye’s beliefs. It’s a nutritious plant that is alkaline enough to prevent muscle and bone loss. Perfect for smoothies and shakes in the morning. Add a couple of seeds, fruit and water and you are good to go.

7. Chia seeds

Antioxidants, fibers, proteins, Omega-3 acids and are all there, with not that many calories, in a single tablespoon. There are numerous benefits to this superfood and there should not be a single shake without at least 10 grams of chia seeds. They will help you lose weight without losing muscle as well.

8. Avocado

It contains fibers, vitamins C, E, K, B5, B6. All very impressive. It is great if you want to lose weight and still enjoy a delicious meal. Why not replace that unhealthy dip for your crackers with some nutritious guacamole?

9. Tomatoes

Fruit and vegetables in general are very good and you should include at least three servings per day in your meals. However, tomatoes have the advantage of providing enough satiety, so you shouldn’t hesitate to drink a glass of tomato juice whenever you feel hungry. They are rich in magnesium, phosphorus, copper, vitamin B6 and C. Moreover, the lycopene present in them can give you a hand whenever you’ve been lying too much in the sun, as it makes your skin less sensitive to the harmful UV light.

10. Legumes

Beans, peas, chick peas, lentils – you name it. They are cheap, tasty and very nutritious. They are the star of Mediterranean diets and of every vegetarian diet. High in minerals and fibers, they can help reduce the LDL (bad cholesterol) in your body. You will probably feel full a long while after you’ve had legumes, so you needn’t worry about calories too much.

Whatever you do, don’t forget about water. You can include it, in capital letters, in the special category called “super drinks”. Water is necessary for your body and mind to function properly. Thus, remember to drink lots of water before, during and after your workout, sip it while at work, at home or out with friends. Drink at least a big glass of water every one or two hours. We are what we eat, after all – and we are 60 percent water.

We all want to have a muscular body to display at the beach, but you need to know that only a good workout won’t do the job. This is why you should not fail to include these foods. Remember that the best day to start a diet for life is today.

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