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10 Foods to Help You Achieve a Lean Body for Good

by | Nutrition

Apr 29, 2022

Everyone these days knows the health benefits of keeping fit and having a lean body. By simply watching your weight, you reduce the risk of coming down with chronic diseases like hypertension, diabetes, obesity, etc., to a large extent. It isn’t rocket science that you can achieve a lean body by primarily improving your diet and increasing the rate at which you engage in physical activity.

Cut back on some foods, consume more of others, and the magic starts to happen. In your quest to stay healthy, these 10 foods will help you achieve a lean body for good whilst providing you with the nutrients you need: 

1. Avocados

Avocados are amongst the healthiest, easily-bought fruits out there and should be included in your diet if you want to achieve a lean body. 

Avocado contains fats, vitamins, potassium, and fiber.

The fat contained in Avocados is a class of fat called monounsaturated fat. This is a healthier kind of fat, unlike cholesterol, and others like it, because it has an effect on lowering the amount of Low-Density Lipoprotein (LDL) in the body. 

There have been studies that suggest that regular consumers of avocados have a lower body mass index and a thinner waistline. Nutrition Journal published such a study in 2013.

Maintain a lean body by eating just enough avocados. 

You can eat them in a variety of meals. Whatever you go for is fine as long as the recipe doesn’t include fatty foods, which may cause a build-up of calories in your system.

2. Apples

An apple a day, they say, keeps the doctor at bay. How do you think it does this? Well, simply by making sure your body is in good shape. Your body is in good shape when it isn’t overloaded with chemicals and calories, which can wear your cells and tissues out. 

An apple is a storehouse for the antioxidant class called polyphenols. These antioxidants have been seen to have an effect in fighting obesity and cancer. 

They mop out damaging free radicals from your cells, ensuring optimal functionality. 

Apples contain quite a few calories, too. So you don’t have to fear that you will be dealing with excess weight gain when you eat apples. Well, as long as you stick to eating just enough and don’t eat them alongside junk, high-calorie foods. 

To keep a lean body, you have to be especially careful around junk foods, especially foods containing lots of fat and unprocessed sugars. 

3. Fish

To keep a lean body means attention has to be paid to your muscles. A lean body will mean an increased muscle mass and a healthy reduction in fat. 

Fish contains just the amount of protein you need to maintain a healthy muscle mass. 

It contains relatively low calories, especially fish like salmon, and is loaded with Omega-3-fatty acids and antioxidants. Omega-3-fatty acids have an anti-inflammatory effect on your cells and tissues. 

4. Beans

Beans belong to a class of plants called legumes. Most legumes are high in protein and do not contain as many calories as whole grains and other foods. 

A beans meal is a yes when you have just returned from a workout. That hike in protein is going to help you maintain muscle and lean weight. 


Beans also contain antioxidants and fiber, which are just healthy for your lower digestive tract and can make passing stools easier. 

The starches contained in beans may have an effect on your appetite. The Bean Institute suggests that, since these starches take longer to digest and completely break down, a person is likely going to feel satisfied for a longer period after eating beans. 

A healthy appetite means a lean, healthy body.

5. Non-Starchy Vegetables and Leaves

Vegetables are loaded with just the right nutrients to help you maintain a healthy body. Fiber for your gut, vitamins to help your cells function optimally and boost your immune system. Antioxidants for mopping out damaging free radicals. 

Despite being rich in nutrients, vegetables do not contain many calories. The calories are so small that they are unlikely to cause you any weight gain problems. Vegetables may also affect your appetite by making you feel satisfied for long after you eat them.

With vegetables, you are presented with an array of choices. You can eat vegetables with any meal, as long as these meals do not contain a lot of unhealthy fat and calories. 

Eat vegetables with fruits. Eat them with fish. With chicken. Eat them with just about anything you are fine with having. 

6. Eggs

Eggs are one of the healthiest foods you can and should consume. An egg is rich in protein, vitamins, omega-3 fatty acids, and a compound called choline. 

As already mentioned, protein helps maintain your muscle mass—maintain your lean body, in other words. The protein leucine is abundant in eggs and is quite important when one wants to shred some fat and gain some muscle.

Vitamins help your cells function properly and boost your immune system. Vitamin B, contained in eggs, is important for a body process called erythropoiesis, which is just the production of red cells. 

Omega-3-fatty acids fight against unwelcome inflammatory responses. 

And choline is great for the nervous system. This compound is a raw material needed for the production of acetylcholine, which is one of the numerous neurotransmitters in the body.

Eggs do not contain many calories—especially when you eat just the egg white. The egg white does not contain as many calories as the egg yolk. 

7. Chicken Breasts

For a long time, chicken has been known to be a great and healthy source of animal protein. 

Chicken does not contain high calories, which puts it in the clear. It doesn’t quite threaten your weight. In fact, it helps maintain it. 

Chicken breasts are the leanest part of the chicken and so remain a yes. 


Alongside protein, there are also a number of healthy nutrients stored in chicken. Some of which include: Omega-3-fatty acids, Vitamin B, and others. 

Eat chicken however you want to consume it. But be careful not to eat it with high-calorie meals. 

Non-starchy vegetables go well with chicken. Steamed chicken, some vegetables, and greek yoghurt are going to do magic for you.

Read: 15 Healthy Recipes for Dinner (For Fast Weight Loss)

8. Greek Yoghurt

Compared to normal plain yoghurt, Greek yoghurt contains more protein and fewer calories. It has been processed in a way that ensures that it doesn’t contain a lot of fatty acids. 

The proteins contained in Greek Yoghurt are slow-digesting proteins. This means that you can have this drink even just before bedtime. 

Greek yogurt also contains elements like:

  • Vitamin A: This is great for the eyes and has an effect on combating a defect called night blindness. A deficiency in Vitamin A is, thus, going to lead to night blindness.
  • Calcium: Calcium is necessary for maintaining strong bones and strong teeth. Like your muscle mass, your bone mass has to be adequately maintained too. Poorly maintained bones are going to cause problems. 
  •  Potassium: potassium helps almost all the mechanisms of the body. Water balance. Muscle contractions. Basically everything. Have some Greek yoghurt to keep the potassium tanks full. 

You can have Greek Yoghurt with anything. Just be sure you do not include junk or unhealthy fats. 

9. Shrimp

Seafood is recommended to keep a lean body because they are quite low on calories. Shrimps contain almost no carbohydrates. They contain very little fat. Yet still, they are rich in proteins. 

It almost appears as if shrimps are just protein. They are especially rich in the protein Lucienne, which is helpful in increasing muscle mass and repairing worn-out tissues. 

A shrimp meal, whilst providing you with protein, is going to provide you with iodine. Iodine enhances thyroid function. The thyroid gland, you should know, has a remarkable effect on your weight as it coordinates metabolism. It should therefore be kept healthy. Shrimps do the job well. Add them to your diet and they will help you achieve a lean body. 

Shrimps also contain antioxidants, a particular type of antioxidant called astaxanthin, which has an anti-inflammatory effect, as well as an effect in moping out unhealthy free radicals. 

You should be careful how you consume shrimp if you or a member of your immediate family shows allergies to the food. Many people develop allergic reactions to seafood. Some of these reactions may be little and easily overlooked, whereas others may even be life-threatening.

Get advice from your doctor or nutritionist.

Read: 10 Healthy Delicious Super Foods You Will Surely Love

10. Brown Rice

To achieve and keep a lean body, you don’t only need protein. A good carbohydrate meal like brown rice is going to provide you with the healthy carbs you need. White rice also contains a lot of protein, so you are in the clear.


You will feel stronger after a meal of brown rice, as there will be a lot of glucose in your system. This is going to help your workout sessions. 

Eat brown rice with a variety of other meals like chicken, leafy vegetables, etc. But be sure not to eat too much of it.

Photo by Huha Inc. on Unsplash

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals.


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