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8 Healthy Foods To Gain Muscle And Burn Fat | The State


Soy offers a complete protein

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Polina Tankilevitch / Pexels

With a balanced diet you can lose fat without losing muscle. When performing those diets that promise express results, that are low in fat and protein, it can lead to weight and muscle loss.

Lean muscle mass burns more calories than fat, even when the body is at rest. The muscle loss contribute to long-term weight gain.

Maintaining the muscle is not only a matter of aesthetics. Less muscle means more weakness and less mobility, publishes the Harvard Medical School magazine

To burn fat and grow muscle in addition to feeding adequate is required physical training.

The protein they are the main nutrient of the muscles. Don’t completely limit a food group such as fats and carbohydrates, but these must be healthy. If you cut calories too much, it will be much more difficult to retain the muscle, much less develop it.

“Going into a slight calorie deficit could help you achieve your goals, the important word here is’ mild,” advises Insider Ben Carpenter, a qualified master personal trainer, strength and conditioning specialist.

Foods that you can add to your diet to nourish your muscles and lose fat

1. Tuna

Tuna has an important content of complete proteins, is low in fat and low in calories. In addition to protein, it provides vitamins, minerals and healthy fats, such as vitamin D, vitamin B12, niacin, vitamin B6 and Omega-3.

You can also go for canned tuna.

2. Eggs

Eggs contain high quality protein (6 grams), are low in fat and calories (77 to 78 per unit). In addition to protein, it provides other important nutrients such as B vitamins, vitamin D, vitamin A, choline, and carotenoids such as lutein and zeaxanthin. An egg has high-quality protein.

3. Chicken breast

Chicken provides high-quality protein, and each 85-gram serving contains approximately 26 grams of protein. It also provides the B vitamins niacin and B6, which help the body function properly during physical activity and exercise.

4. Greek yogurt

Yogurt provides high quality protein and strained (Greek) has a higher protein content, due to its higher concentration; 170 grams provide approximately 17g of protein.

Yogurt provides a blend of fast digesting whey protein and slow digesting casein protein. This combination is favorable for increasing muscle mass. It is an excellent option to eat after training or part of dinner.

5. Shrimp

Each 3-ounce (85-gram) serving contains 18 grams of protein, 1 gram of fat, and zero carbohydrates. They contain a large amount of the amino acids leucine, which is necessary for optimal muscle growth.

6. Soy

Soy is rich in nutrients, including B vitamins, fiber, potassium, magnesium, and high-quality protein. Half a cup of boiled ripe soybeans provides 15 grams of protein. You can also consume meat substitutes that are derived from soy such as tofu, tempeh or textured soy protein.

7. Turkey

Minimally processed turkey is a great source of protein, vitamins, and minerals. However, processed turkey (such as turkey bacon or hot dogs) can be high in sugar, unhealthy fats, and sodium. A 3-ounce (85-gram) serving of turkey breast contains about 25 grams of protein and almost no fat or carbohydrates. It is also a good source of niacin that helps process fats and carbohydrates in your body.

8. Cottage Cheese

Cottage cheese is rich in protein, one cup has 28 g of protein, calcium and other nutrients. 80% of its protein content is casein, which supports muscle growth and strength when combined with resistance training.

To carry out…

The Beans they are also a good addition to your diet, they provide plant-based proteins and they are excellent sources of fiber. Too provide B vitamins, between them folic acid and important minerals such as iron, magnesium, phosphorus and zinc. Iron helps transport oxygen throughout the body, which increases energy production for your activities and increases metabolism.

Half a cup of black beans contains 8 grams of protein.

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