What to eat to lose fat and gain muscle: the best foods


Trading fat for muscle is the dream of many. Who wants to have saggy skin and can have it firm and smooth? Who wants a belly being able to choose to show off abs? Achieving this is only possible through diet and exercise.

However, even if we follow a regimen and carry out a training pattern, we must know what to eat between meals to ensure that all the fat that we eliminate from the body becomes muscle.

Before getting into the matter, you should know that calories are the energy found in food. Consuming excess calories leads to weight gain since we have excess energy that we do not use and our body stores it in the form of body fat.

On average, an average man needs about 2,500 calories a day to function normally, and a woman needs about 2,000. If you want to lose weight, you will have to reduce these numbers and, above all, exercise to burn them and change certain foods for others that help build muscle and accelerate metabolism.

If what we want is exclusively to reduce fat and increase muscle, we will have to add between 200 and 300 calories to the average daily consumption.

Which foods are better to increase muscle mass

If we are looking to increase muscle mass, we must choose to eat foods rich in calories and in monounsaturated and polyunsaturated fatty acids.


With 15 g of fat and 160 kcal per 100 g, avocados are ideal for our purpose. A study published in the Nutrition Journal found that those who ate avocados had a higher level of good cholesterol.

Blue Fish

Oily fish is a versatile, high-calorie food that offers impressive health benefits. Salmon is a good option, as it is high in omega-3 fats and nutrients that reduce fluid retention. In addition, it contains proteins and amino acids that accelerate metabolism, making it a powerful ally for weight loss.

On average, about 85 grams of salmon has 133 calories, 5 grams of fat, 22 grams of protein, and zero carbohydrates. In addition, it provides 82% of the amount of vitamin B12 that the body needs.

Cow meat

Steak, sirloin, entrecote. Experts recommend beef for bulking because of its high calorie and protein content.

Although processed meat is unhealthy, numerous studies show that lean meat does not increase the risk of heart disease or diabetes, as is often claimed.

Meat is packed with protein, and following a protein-based diet will cause you to burn 80 to 100 more calories per day.

A study has shown that increasing protein intake by 25% can reduce cravings by 60%, reduce the desire to snack at night, and cause a weight loss of nearly a pound per week.


Despite being high in fat, walnuts are not as fattening as you might expect. A handful (28 grams) contains approximately 170 calories.

They are a great snack packed with protein, fiber, and healthy fats.

Some studies have shown that eating walnuts can improve metabolic health and even promote weight loss.


Oatmeal is packed with fiber and complex carbohydrates that can aid digestion and provide a healthy diet throughout the day.


Cheese is very fatty, so if you want to gain muscle, include it in your meals but with caution. A serving of this food contains about one hundred calories.

All this works if you exercise in addition to eating, reader. If you eat these foods and hope that the muscle will create itself, badly we go.


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