Losing your fat, especially localized, and gaining muscle mass is one of the most widespread New Year resolutions. Many people want to shed excess fat while gaining muscle through a combination of exercise and diet. However, they even don’t have a perfect idea for where to start and how to start. The most important thing is to consider what goal we are looking for because we will not need the same training or diet to lose fat as if we want to gain muscle.
It is true that can achieve both things at the same time. Still, one must be incredibly disciplined both about training and eating. Experts advising that it always depends on the needs and desires of each patient is to set the goal in two phases. Start trying to gain muscle mass for several weeks and then start eliminating fat for the summer.
Even if we have focused on losing fat, it is crucial to maintain the muscle mass that we have gained. Because it is essential to maintain muscle mass throughout life, you must not neglect it in any case.
The important thing is to lose your fat to gain muscle. It is essential to ensure the presence of the following foods in the diet to lose your fat and gain muscle:
7 Foods For Your Lose Fat And Gain Muscle
1. Plain Yogurt
Natural yogurt is also a good source of protein, but it is always important to take it whole and without sugar. The sweetened yogurts contain, on average, three packets of sugar per unit. In contrast, skimmed ones will not satisfy us enough as they do not contain fat. The doctor points out that a good combination to take after an intense workout is a whole natural yogurt without sugar with oat flakes, which will help us to replace carbohydrates. If we need to sweeten the dish, a healthy and effective way is to add fruits that must always be in season, tastier, more sustainable, and much cheaper.
The classic can of tuna be a valuable snack for athletes, as it provides protein. If combined with rice or other cereals, we will also get carbohydrates that increase our energy when exercising. Bluefish, which are also rich in protein, are highly recommended for gaining muscle mass and shellfish. All of them are also very satisfying.
It is common that when trying to lose fat and increase muscle mass simultaneously, many people tend to eliminate all fats from the diet as much as possible. For this reason, it is convenient to bet on the consumption of foods with unsaturated fats, therefore heart-healthy, such as those found in avocado, nuts, or olive oil. The avocado is a versatile fruit that will allow numerous preparations: salads, toast, and smoothies.
Carbohydrates will be the fuel that our muscles need to exercise, so in no case should they be neglected. Again, carbohydrates will depend on the type of exercise we do and our purposes for yourselves. If you plan to lose weight, it is convenient to control carbohydrates, especially if you are doing a moderate-intensity exercise. If you do not meet the requirement of an energy deficit, it will transform these carbohydrates into fat. If you are doing sports regularly, then eat Plantain healthy fruit. It is richer and more varied than other sources of carbohydrates such as rice or pasta.
Foods containing protein and carbohydrates, legumes are a winning combination. They are also highly satiating so that if you eat legumes for lunch, you will not be snacking all afternoon. It is when you usually turn to refined carbohydrates and other less healthy foods. The doctor recommends having a small portion of protein at all meals that will help to reduce fat.
Chicken is an excellent option to gain proteins. Along with processed meat, it has been included in group 2A of probably carcinogenic foods by the World Health Organization (WHO). Chicken is a meat-rich protein, low in fat, satiating and versatile, providing around 2 to 3 grams of leucine for every 50 g. Although there are indeed foods of plant origin that also have proteins, their amount is not so high. However, with correct planning, you can have a completely vegetarian diet focused on gaining muscle mass.
An egg is a complete food since it contains high biological value proteins, including all the essential amino acids. Protein is essential to feed the muscle. In the case of the egg, it contains leucine, which is the amino acid responsible for turning on the muscle machinery to grow. Even though eating eggs associated with an increased risk of cardiovascular disease for many years, numerous scientific investigations carried out in recent years have refuted this belief.