The Right Foods To Both Lose Fat And Build Muscle

Let’s face it:

Training and recovery are two vital elements of any successful muscle-building or fat-burning program.  

Our training is what causes stress and stimulates the body to adapt and improve. Our nutrition is what then allows the body to make the necessary improvements. 

But, there is a third vital element. This is arguably the most important of the three and is what allows the body to improve. 

What is that? Our nutrition.

Today, we’ll go over the best foods you can eat to lose fat and build muscle. But first:

How Our Nutrition Dictates Muscle Gain and Fat Loss

Muscle growth heavily depends on a surplus of protein. This is also known as a positive nitrogen balance and can occur independently from a caloric surplus.

The body is continuously breaking down old and worn-out proteins and replacing them with new ones. So long as we consume enough proteins, the body has an adequate supply, and the process of protein turnover can occur optimally. 

Naturally, foods rich in protein are of utmost importance for optimal muscle gain. 

On the other hand, the number one requirement for fat loss is to be in an energy deficit - consuming fewer calories than we burn each day. By doing that, we force the body to break down fat tissue and get the remaining energy it needs to function. 

With the energy deficit, an issue arises:

The body becomes primed to burn muscle for fuel just as it burns fat. This is a problem and is something we need to fix. 

The good news is, this problem can mostly be overcome by consuming more protein. As we mentioned above, muscle retention and growth primarily depends on creating a positive nitrogen balance, which can be achieved independently from eating more calories.

So, with both goals, some of the right foods you need to consume will be those rich in protein.

The Best Foods For Effective Fat Loss And Muscle Gain

1. Meat

Meat is among the richest protein sources and is incredibly beneficial whether you’re trying to build muscle or lose fat. Good options include pork, beef, and lamb. 

2. Poultry

Poultry such as chicken and turkey are fantastic foods you should include in your diet. The great thing is, these foods barely contain any fat, which makes them excellent high-protein and low-calorie options.

If you genuinely want to make some great poultry, consider a slow cooker.

3. Fish

Fish is another fantastic source of high-quality protein, but it also delivers much-needed omega-3 fatty acids. The truth is, we rarely get enough of these precious nutrients, so having fatty fish like salmon, mackerel, and herring twice a week is a fantastic way to boost our health and fitness results.

4. Eggs

Among the many protein-rich foods out there, eggs appear to offer the highest quality protein for the body. Its biological value scores a whopping 94 out of 100.

Plus, eggs are cheap, widely available, and incredibly versatile. Even if you don’t feel like cooking something fancy, you can still make yourself some scrambled eggs with a bit of cottage cheese and veggies.