The summer is over, and you realize you are not in optimal shape anymore, so you decide to lose some of that access fat and build some muscles. Now you ask yourself “what to eat to build muscle and lose fat”. Not every diet is ideal to build muscles while you’re trying to lose some fat. If you are looking in to just losing some weight all you need to do is cut down your calories to get into a calorie deficit, but since you are not trying to lose weight but to burn fat and gain muscles you are going to need a different approach. When you’re trying to build muscle while losing fat it is very important to give your body all the nutritions it needs to build and upkeep the muscles if not your body is going to take protein from your muscles to get energy which will result in your muscles getting smaller, so it is very important to eat healthy food with a lot of protein, carbohydrates and fiber. So here are 9 foods on” what to eat to build muscle and lose fat ”

But remember it’s not just the factor of what you eat, but also it is very important to do some exercise.

1. Eggs

Eggs are going to be on your side throughout the whole process, since they fill your body up very quick and are a good source of protein. One egg has up to 7 gramms of protein and can increase your metabolic weight even for several hours after you ate them. The amino acid in this very nutritious food also increases your gain of muscle, so its a great source of energy and protein.

2. Fish

The 3 fatty acids in fish like salmon not only reduce inflammation, but are also one of the best foods to help you lose fat. How, you ask ? Fish helps reduce the production of cortisol (a stress hormone that can lead to increased fat storage). It’s good for both heart and muscular health.

3. Meats Beef Or Chicken

Vitamins, like B6, in particular, are needed to give you the energy and stamina you need to do a workout. Lean beef, turkey, and chicken are considered essential for gaining muscle. These proteins boost the body without a heavy calorie load.

4. Brown Rice

Brown rice has a bit of protein but, more importantly, is another useful source of carbs. Considered almost as good as whey for muscle building, brown rice is gluten-free, It also contains vitamins and minerals, which are very good for supplying your body with enough energy.

5. Nuts And Almonds

Nuts have a good amount of calories but also have nutrients like phosphorus, which helps the body build protein and use carbs for energy. Nuts also have magnesium in them, which regulate muscle function and builds protein.

If you still didn’t find the right thing on “what to eat to build muscle and lose fat” read more to find the right meal you’re looking for 

6. Beans And Legumes

Chickpeas, edamame, and kidney beans are all excellent ways to add protein to the diet. Especially Edamame, contains the very important folate, which helps with muscle strength. Beans, like black or kidney beans, are packed with iron and phosphorus (nutrition for protein building.)

7. Shrimp

If you like seafood, a great protein source is shrimp, they are great for muscle gain. If you eat shrimp with high-calorie foods, it can be beneficial to weight loss and gaining muscle.

In a serving of 85 grams of shrimp, there are 0.4 grams of fat and 17.1 grams of protein. This high protein-to-fat ratio of shrimp makes it a great addition to your fat-cutting diet. Shrimps also contain high amounts of selenium and vitamin D.

8. Full Fat Dairy

Full-fat dairy has bad press and was considered unhealthy for a long time. Many believed low-fat dairy products were a healthier alternative to full-fat dairy at that time. However, this was before scientists realized that full-fat dairy contained the necessary fats our bodies need to thrive.

Full-fat dairy contains essential fats and is more filling, thus making you feel fuller for longer. Therefore, full-fat dairy can promote muscle building without increasing body fat. Low-fat dairy, on the other hand, would promote unhealthy eating habits as it is less filling.

Greek yogurt is a very good full-fat dairy product that promotes muscle growth. Also, its low lactose content makes it easier to digest. Cottage cheese is another excellent full-fat dairy product for building lean muscle.

It also contains casein, one of the slow-digesting dairy proteins effective for the absorption of nutrients, and could promote your muscle growth.

9. Quinoa

Quinoa is a great and healthier substitute for rice and pasta. Quinoa is also one of the few plant foods with complete protein (has each amino acid). Besides its high protein content, it also contains more dietary fiber than most other grains.

A frequent meal of quinoa and lean beef makes a great combo for achieving a better physique. Due to its high fiber content, quinoa can also help reduce appetite and promote metabolism.

I hope I could answer your question on “what to eat to build muscle and lose fat”, but if you didn’t find the right food in here, you can also give your body the necessary nutritions by drinking a protein shake which is a powder that gets mixed up with milk or water and has everything you need to start your journey. If you are planning on starting a diet to lose weight, check out this article on 10 Reasons why diets fail

sources:

https://pubmed.ncbi.nlm.nih.gov/23595206/