Surprising Food Combos That Keep You Toned While You Lose Weight
When people try to lose weight fast, they often lose more than just fat. In fact, research shows that during a typical diet, up to 25-35% of weight loss comes from lean muscle tissue. Maria AbiHanna, CEO and nutrition expert at Food Label Maker, says this slows metabolism, leaving people “smaller” but less toned. “Beyond aesthetics, muscle is what makes you burn calories,” says AbiHanna. “Every pound of muscle helps you burn approximately 50 extra calories per day, even when you are just lying down. Once you lose that muscle, your metabolism slows down.” Life-long weight loss should include strength training. For years, people equated thinness with health, but that mindset has shifted. You can lose weight and still feel weak or look soft if you’re not preserving muscle. If you want to look your best, focus on strength, tone, and energy, not just the number on the scale.
Beyond training, AbiHanna says most diets focus on eating less instead of eating right. That’s why she’s shared her top recommendations to help you lose weight and keep muscle.
1. Cooled Potatoes with Spirulina
When potatoes are cooled, they form resistant starch – a prebiotic linked to better muscle preservation. Studies found that those who added 40g of resistant starch to their diet lost more than 2.8kg of pure fat. Spirulina, a superfood that’s over 60 percent protein, adds amino acids and antioxidants that lower inflammation and support recovery.
How to include it in your diet: Use cooled baby potatoes in a salad with a sprinkle of spirulina powder (3.5g protein) and olive oil. It’s a simple, satisfying side dish that supports your muscles and weight loss.
Nutritional data: 150g cooled potatoes + 5g spirulina = 15g of protein, resistant starch, iron, magnesium, B-vitamins, and chlorophyll for approximately 180 calories.
2. Bone Broth with Pumpkin Seeds
Bone is rich in collagen and glycine, which help protect muscle during calorie restriction. Research shows glycine can accelerate fat loss by up to 10% during calorie restriction while preserving lean mass. Pumpkin seeds, on the other hand, are rich in magnesium and leucine, which are two nutrients that support muscle recovery.
How to include it in your diet: Sip on warm bone broth between meals or sprinkle roasted pumpkin seeds over soups or salads for an easy way to add protein and minerals.
Nutritional data: 240ml bone broth plus 28g pumpkin seeds have around 15g protein, 3g leucine, glycine, magnesium, zinc, and healthy fats for about 200 calories.
3. Edamame with Pistachios
Edamame is one of the few plant foods that provide all nine essential amino acids and nearly 12g of protein per 100g. Pistachios add BCAAs and healthy fats that help repair muscle and keep you satisfied. With a protein quality score of 81 percent, pistachios rank higher than almonds or walnuts and almost match chicken and beef.
How to include it: Mix steamed edamame with chopped pistachios and sea salt for a snack that’s rich in protein and satisfying.
Nutritional data: 100g of edamame plus 30g pistachios have about 18g of protein, over 2g of BCAAs, 8g of fiber, potassium, vitamin K, folate, and healthy fats, for roughly 280 calories.