Seven high-protein low-carb foods that you must include in your diet to build lean muscle and promote weight loss.

nick fitness expert

1 Spinach

Benefits: Spinach contains loads of antioxidants that along with protecting the body from free radicals, also reduce the risk of a slew of diseases such as cancer, diabetes and other cardiovascular ailments.

Nutrients: 100 grams of raw spinach provides around 24 calories of energy, 3 grams of protein and negligible quantities of fat and carbohydrates. Spinach is a rich source of vitamins A, C, and K, along with vital minerals including Magnesium, Potassium, Calcium, Manganese, and Iron.

#2 Peanuts

Benefits: One of the most important benefits of having peanuts on a regular basis is that it helps in maintaining cardiovascular health. Also, the presence of antioxidants prevents cell damage from free radicals to improve the immune system.

Nutrients: 100 grams of peanuts contain 570 calories of energy, 60 grams of carbohydrates, 50 grams of fat and 26 grams of protein. They are also an excellent source of vitamins and minerals including Copper, Magnesium, Manganese, Phosphorous, and vitamins B3, B9 and E.

#3 Lentils

Benefits: Lentils are very effective in controlling diabetes, improving digestion and regulating blood pressure. Furthermore, being a rich source of amino acids and protein, this food is ideal for muscle building and recovery.

Nutrients: 100 grams of raw lentils provide around 350 calories of energy, 26 grams of protein and 60 grams of carbohydrates, out of which 31 grams are made of dietary fibre. Additionally, they contain good amounts of Potassium, Magnesium, and Iron, along with vitamins B6 and C.

#4 Milk

Benefits: Milk plays a crucial role in maintaining bone and cardiovascular health as this food contains good amounts of Potassium, Calcium, and Phosphorous. Furthermore, it contains all the essential amino acids, making it an excellent natural supplement for bodybuilding.

Nutrients: One glass of milk contains around 104 calories of energy, 2.4 grams of fat, 8 grams of protein and 12 grams of carbohydrates. Milk is rich in Calcium, Phosphorous, Potassium, and Selenium, along with vitamins B2, B12, and D.

#5 Salmon

Benefits: Having salmon on a regular basis improves cardiovascular function and thereby, reduces the risk of stroke and other cardiovascular diseases. Additionally, salmon contains quintessential antioxidants that prevent cell damage from harmful free radicals.

Nutrients: One serving of salmon provides around 125 calories of energy, 32 grams of protein, 6 grams of fat and negligible quantities of carbohydrates. Furthermore, this fish is a very good source of Magnesium, Calcium, Iron, and Selenium, along with vitamins A, B6, B12, and D.

#6 Eggs

Benefits: Eggs are loaded with antioxidants and contain healthy amounts of 'good cholesterol,' which go a long way towards reducing the risk of heart ailments and improving the overall immune system of the body. With high-quality protein and all the essential amino acids, this food is very effective for muscle building and recovery.

Nutrients: One large egg provides around 80 calories of energy along with 5 grams of fat, 6 grams of protein and less than 1 gram of carbohydrates. Furthermore, eggs are a rich source of vitamins A, B, and D, along with vital minerals such as Zinc, Iron and Copper.

#7 Walnuts

Benefits: The presence of Omega-3 fatty acids and generous quantities of Potassium make walnuts vital for maintaining good cardiovascular and bone health. Additionally, having walnuts on a regular basis could reduce the risk of certain types of cancers.

Nutrients: 100 grams of walnuts contain around 650 calories of energy, 15 grams of protein and 65 grams of fat while containing only 14 grams of carbohydrates. They contain loads of Iron, Magnesium, and Potassium along with vitamin B6.