what to eat to lose weight and gain muscle

1 year ago 51

To lose weight and gain muscle, it is important to eat a balanced diet that includes protein, carbohydrates, good-for-you fats, and fiber. Here are some tips and food recommendations to help you achieve your goals:

Tips:

Stay in a calorie deficit: A calorie deficit is necessary to lose weight and burn fat. But the amount of calories you cut out is a fine line, meaning you don’t want to be too strict. A good rule of thumb is to determine your daily baseline calories to maintain your weight, then subtract 500 calories from that to get your calories for weight loss.
Prioritize protein: Protein is essential to both fat loss and muscle gain. Include protein in every meal to have an increased thermic effect. Protein-rich foods help to increase your metabolism because your body requires more energy to digest them. The recommendation is to get in at least 1.2–2.0 grams of protein per kilogram of body weight.
Eat healthy fats: Eating fats also helps fat loss. Your body holds fat if you don’t eat fats. Good sources of healthy fats include nuts, seeds, avocado, and olive oil.
Avoid processed foods: Processed foods are often high in calories, sugar, and unhealthy fats. They can also be low in nutrients, which can make it harder to build muscle and lose fat.

Foods to eat:

Full-fat dairy: Full-fat dairy products like milk, cheese, and yogurt are high in protein and calcium, which can help build muscle and strengthen bones.
Eggs: Eggs are a great source of protein and amino acids, which can increase muscle gain. They also promote fullness and can increase your metabolic weight for several hours after you eat them.
Fish: Fish like salmon, tuna, and tilapia are high in protein and omega-3 fatty acids, which can help build muscle and reduce inflammation.
Lean meats: Lean meats like chicken, turkey, and pork tenderloin are high in protein and low in fat, making them a great choice for building muscle and losing fat.
Beans and legumes: Beans and legumes like chickpeas, edamame, and kidney beans are excellent sources of protein and fiber. They can also be packed with iron and phosphorus, which aid in protein building.
Fruits and vegetables: Fruits and vegetables are high in vitamins and minerals, which are necessary for recovery from workouts. They also contain carbs that fuel your muscles so you feel full of energy at the gym.
Protein supplements: Protein supplements like whey protein can be a convenient way to increase your protein intake and support muscle growth.