6 FOODS TO LOSE FAT AND GAIN MUSCLE

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When you start a diet, you limit your calorie consumption, which means losing muscle. However, losing weight is good but having a slim and toned silhouette is even better! Here are 6 “special dry” foods to melt fat and gain muscle!

Tuna: high in protein, muscle food

Being on a diet means  keeping your caloric intake below your energy expenditure . The problem is that it reduces the supply needed by the muscles, which do not have the energy necessary to gain mass. This is not favorable if you want a slim and athletic silhouette. Nevertheless, there are some foods that allow you to lose weight while gaining muscle, such as tuna.

Why ? 100g of tuna contains 28 grams of protein which is quite high. It is good for muscle mass and helps maintain muscle while being a lean fish. A portion will not make you gain weight but muscle yes, provided you play sports, of course.

Chicken breast: good protein low in fat

Obviously in case of diet it is advisable to especially eat fruits and vegetables because they promote weight loss. But beware ! If you go to the gym next door, don't ruin all your efforts. Limit your energy intake is to risk losing mass. You can also eat meat, which is a satiating product, provided you choose it well, such as chicken breast.

Why ? Chicken breast is appreciated in case of cutting, that is to say when you want to eliminate fat but gain muscle mass. It is  a good quality animal protein low in bad fats . It is also rich in protein: the favorite food of the muscles. A portion of  150g  can be consumed. To calculate the daily protein intake, it is necessary to base oneself on the weight of the athlete (2 grams per kg of weight and per day).

Warning:  The daily protein intake should not exceed 25 grams, maximum 30% of energy intake: beyond this the kidneys will tire.

3 or 4 egg whites a day to nourish the muscles

Egg whites are so popular with bodybuilders in fitness culture for good reason. They make it possible to maintain this silhouette without fat  but with prominent muscles.

Why ? Firstly because  the egg does not exceed 70 calories  which makes it a lean food. Then, because egg protein is interesting for its biological qualities, this is why the athlete can consume 3 or 4 egg whites per day. They are therefore an asset for nourishing the muscles but also allow you to stay satiated for longer. History to avoid cracking!

Wholemeal bread: the perfect sugar for the muscles

Many athletes think that you have to eat a lot of protein to build muscle:  it's wrong! Yes, you need protein, but mostly you need carbohydrates. Carbohydrates yes, but not just any carbohydrates: wholemeal bread is to be favored for a slim and athletic figure, for example.

Why ? Wholemeal and cereal bread, unlike white bread, are foods with a low glycemic index, that is to say they do not cause a spike in blood sugar, which in addition is stored by the body. So yes, whole-grain bread is a good addition, as are whole grains or  oatmeal . These complete carbohydrates also provide fiber and minerals.

Vegetables at will!

Yes, vegetables are not necessarily the foods that contain the most protein, but they are essential in a diet where you want to lose fat but keep or increase muscle.

Why ? Firstly because their caloric value allows us to eat them at will which helps to be satiated and not to crack. Then, because you have to eat fiber; cooked they are more digestible; they promote digestive transit, provide vitamins and minerals; and their ingestion slows down the rate of assimilation of carbohydrates consumed, which will thus release glucose slowly into the blood, for a regular energy supply.

 

TAGS: diet , wellness , fat , muscle , nutrition , health