You need various proteins, vegetables, fruits, carbohydrates, and healthy fats to build muscle and lose body fat. Eating protein-rich foods will help you build and maintain strength as well as burn fat. Protein has a more significant thermal effect than carbohydrate fat. Eating fat also helps you burn fat, even if you do not eat fat.
Muscle building diet with fat reduction
Fruits and vegetables contain vitamins and minerals to restore your physical energy during exercise and provide carbohydrates to your muscles, making you very energetic in movement. Many of you are trying to get these foods, but sometimes because your head is so busy and sometimes you can not get it due to lack of information, this list will help you get 20 great foods for building muscle find.
- Whole eggs; Rich and cheap protein source:
(7 g) Egg yolk contains the most nutrients. Half the protein, vitamin A / E / P, and cholesterol, which naturally increase your testosterone levels, also do not worry about raising cholesterol with eggs.
- Fish oil:
Reduces inflammation of bones and skin, reduces body fat, and increases testosterone levels. Consider a fish supplement as you try to eat fatty fish.
One of the best sources of omega-3 fatty acids is 20 grams of protein per 100 grams of protein your body absorbs, so keep eating salmon to see the effect.
They contain powerful antioxidants that prevent cancer, heart, and eye diseases. Available in various species such as blueberries, raspberries, and so on. The presence of these antioxidants helps in fat loss.
It contains bacteria that improve the health of your digestive system, do not buy yogurt and frozen yogurt mixed with sugar and fruit. Eat low-fat yogurt with raspberries and fortified corn kernels.
The source of protein fiber is omega-3. Chop the flax seeds to get the most benefit. Eat 1 tablespoon of it with yogurt and eat berries before bed, but avoid flaxseed oil, because it is unstable and has no fiber.
- Olive oil:
Protect 70% of indirect fats against heart disease and cancer; add 1/2 tablespoon olive oil to your salad. Olive oil contains polyphenols and gives it a better taste.
- Mixed nuts:
It contains fats, proteins, fiber, vitamins, zinc, potassium, magnesium, etc., is mixed calorie nuts; if you are someone who wants to lose weight, this is for you. In different varieties: almonds, walnuts, peanuts are hazelnuts and are good as long as they are fresh, but as soon as they are mixed with butter, their calories increase.
- Red meat:
Eat beef with vegetables because it contains protein, vitamins, B12, iron, zinc, creatine, and omega-3.
Anti-cancer and anti-estrogen secretion is high and also has low fiber and calories that help burn fat; eating other vegetables such as cauliflower, cauliflower, etc., have the same effect.
It is an alkaline food; spinach prevents muscle and bone loss and reduces cancer and heart disease because it is high in nutrients.
If you do not believe that saturated fat is good for the body, try white turkey, beef contains 4.5 grams of saturated fat per 100 grams, eat turkey with spinach and quinoa, which has a delicious taste.
In South America, it is the king of cereals, quinoa has more fiber and protein than rice or barley, and it tastes perfect and gluten-free. Buy white seeds because they are of higher quality, eat it with meat and spinach after exercise.
Lowers cholesterol increases carbohydrates and increases energy.
High in lycopene, which prevents cancer. Tomatoes contain four times more lycopene than fresh vegetables. Eat pizza or macaroni with tomato sauce and olive oil.
This fruit is very useful in fighting disease, and its magnesium helps to lower blood pressure.
Pectin in apples causes weight loss, and also, apples have the most potent antioxidants after melon. Unfortunately, apples are one of the most contaminated fruits.
It is rich in vitamin A; its content improves eye health and especially night vision. Carrots are enriched with fiber, contain low calories, and taste good even when raw.
Drinking water helps to heal muscles and prevents dehydration. And it greatly improves the function of your kidneys and liver. You should drink 8 glasses of water daily.
- Green tea:
It has solid and natural antioxidants. Green tea eliminates fat and prevents cancer, and improves blood sugar and blood circulation. Drink green tea instead of coffee in the morning. Also, eat protein, fruits, and vegetable fats every 3 hours a day.
Some simple but essential tips:
At least 2 cups of water per meal
Eat only carbohydrates for exercise.
Eat only 10% raw food.