Losing fat while building muscle is the ideal scenario for transforming the body and feeling energized and healthy. This post will cover the 10 best foods to lose fat and build muscle. We’ll also discuss the role that exercise plays as you move on to a fitter you.
Sometimes nutrition is confusing. You know, figuring out what food is the healthiest to eat and when is the best time to eat it.
I know all about that and have addressed both food and dieting quandaries in my posts about intermittent fasting , hidden sugars , and inflammatory foods , among others.
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But one thing I haven’t covered yet is how the food we eat can work for us to lose fat and build muscle.
To lose weight, we have to burn more calories than we are eating. But this calorie deficit is only necessary when you want to lose weight.
If you are looking to lose fat, yet gain muscle instead, you need to take a different approach. You see, losing fat isn’t necessarily about losing weight. It’s about getting rid of fat and putting lean muscle in its place.
Of The Best Foods For Building Muscle
When you cut calories, your body uses energy stores to function properly. The result is a loss of fat and weight, but as well, there is a loss of muscle mass.
That’s why it is important to eat healthy foods like protein, carbohydrates, good-for-you fats, and fiber so that we can continue to gain muscle mass. So, we must take in nutrients that help us to build lean muscle.
Protein is essential to both fat loss and muscle gain. For fat loss, include protein in every meal to have an increased thermic effect. You see, protein-rich foods help to increase your metabolism because your body requires more energy to digest them.
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Remember, it’s essential to exercise in combination with eating well to reach your goals. Below, I’ll dive into each of these so you are informed as to why they’re helpful if you’re trying to lose fat.
You know me, I can never say enough good things about Greek yogurt. On the fat loss side, Greek yogurt contains conjugated linoleic acid, known to burn fat and promote weight loss. As for muscle building, slow-digesting dairy proteins contribute to muscle gain. Cottage cheese is another protein-filled snack that helps to fill you up.
Eggs help promote fullness. Additionally, the protein in eggs takes longer to break down in your stomach so you’re fuller longer after you eat them. The amino acids in this ultra-nutritional food increase muscle gain. So, eggs are one of the best foods to lose fat and gain muscle.
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The omega-3 fatty acids in fish, like salmon, reduce inflammation and are one of the best foods to help you lose fat. Fish helps lessen the production of cortisol (a stress hormone that can lead to increased fat storage). It’s good for both heart and muscular health.
Both dairy and plant-based protein protects and conserve muscle in the body when losing weight. You can easily add protein to smoothies to increase your daily intake. Protein can also keep you full and promotes fat burning, too. Look for protein powders that are high in quality-source proteins, and don’t have a ton of ingredients or added sugars. My fave is cleanish.
Apple cider vinegar (ACV) is one of my go-to hunger reducers. Now that I follow an intermittent fasting eating regimen, I drink a lot of water (one of the must-do’s!), and I add apple cider vinegar, to help keep off hunger.
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Additionally, the acetic acid in the vinegar is thought to lessen the accumulation of fat in the stomach and increase the body’s ability to lose fat. To learn more about the weight loss benefits of ACV, watch my video about it.
Lean beef, turkey, and chicken are extremely for gaining muscle and losing fat because of their macro breakdown being higher in protein than other macronutrients (carbs and fats). Lean meats also yake longer to digest, and leave you feeling less full and snacky, helping to reduce your overall caloric intake.
Quinoa is a high-fiber, high-protein carbohydrate that provides energy. Quinoa is rich in dietary fiber and protein, which helps to increase your metabolism, making it great for fat loss. Cooked quinoa contains five grams of dietary fiber per cup, and is low in carbs, comparitively.
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Brown rice has a bit of protein but, more importantly, is another useful source of complex, slow-burning carbs, meaning they help provide your body with fiber and nutrients and take a while to digest. Brown rice is gluten-free, cheaper than lean meats, and contains vitamins and minerals key to providing energy when you need it.
Adding a spoonful (or two) of chia seeds to your diet is a great way to get in nutrients and fill yourself up while also burning stored fat. They’re super low in calories, are high protein in relation to their mass (a little goes a LONG way), and have many health benefits! I personally love adding them to salads, smoothies, yogurt, and my favorite: pudding!
Chia seeds are a fabulous source of omega-3 fatty acids too. Try thisOvernight Chocolate Chia Pudding, it’s so rich and decadent you’ll forget that it’s even healthy!
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Chickpeas, edamame, and kidney beans are all excellent ways to add protein to the diet which will help you burn more calories to digest and will keep you fuller longer. Edamame, in particular, contains the all-important folate that helps with muscle strength. Beans, like black or kidney beans, are packed with iron and phosphorus (aids in protein building.)
Processed foods are empty calories that do not provide nutrition at all, and your body knows it. The best way to have control over what’s in the calories you eat is to eat food in its natural state, and processed foods are far from natural.
An orange is an orange, plain and simple and a chicken breast, is well, chicken. Healthy, wholesome foods that are naturally good for you should be the mainstay of your diet.
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Foods that have hidden sugars, unhealthy fats, and ingredients you can’t pronounce or even attempt to understand should not be in your grocery cart. There are also a lot of fake healthy foods out there that trick you into thinking you are eating well, when in fact, you aren’t at all.
Just don’t eat from a package! It’s as simple as it sounds. To easily stay on track with healthy eating, take a look at my meal prep video, and start making healthy meals ahead of time.
Including full-fat dairy in your meal offers many benefits. For one, dairy products are high in protein. The combination of fast- and slow-digesting proteins are thought to contribute to lean muscle mass growth.
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As well, full-fat dairy helps you feel fuller for longer. Naturally, because you won’t be reaching for snacks as a result, your calorie intake will be lower. Studies also show that fat-producing cells are inhibited by enzymes in milk proteins.
People often go for the low-fat versions of dairy products, not realizing that the fat is replaced with sugar and other unhealthy ingredients. Instead, better choices are full-fat yogurt, cheese, and butter. Check out this video on whether dairy is good for weight loss for more info!
Veggies provide the fiber needed to keep the digestive system working and processing the food you are eating. Aim to fill half of your plate with nutrient-dense vegetables for optimum digestive health.
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Don’t be afraid of the word fat. A lot of people, especially when they want to lose fat, think that cutting fat out of the diet is a must-do. In fact, this couldn’t be farther from the truth.
Fat supplies energy to the muscles when you are going about your day, and especially when you are exercising. What fats should you include in your meals? Almonds, avocados, fatty fish like salmon, and extra virgin olive oil are all good choices.
Packaged foods contain processed carbs that are not going to benefit you in any way. Get your carb count from unprocessed foods, and don’t fill up on carbs unnecessarily. Look to fiber-filled veggies and healthy proteins as your primary food items, and add in some good carbs to round out the meal.
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The great thing about exercising is that a lot of exercises will burn fat and build muscle, both at the same time. It’s neat, too – a kind of bonus, actually – that as you build muscle mass, your body burns more energy. This effect even works when we are at rest.
So, to me, that is an incentive to move as much as you can. It’s a great reason to work out with intensity to get full benefits.
That’s why when I exercise, I like to use weights. To me, there’s just something about pushing myself to the limit. And to boot, lifting weights can boost your metabolism.
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It’s been proven that hours after you have completed a strength training exercise, your resting metabolic rate is still elevated. So, the intense weight lifting session you powered through is continuing to give you calorie-busting benefits.
If you are someone who loves a cardio workout but wants the lean
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