So, you want to build muscle and lose fat at the same time huh?
But, it can’t be done, can it? Of course, it can!
Some may say it can’t, but they are also those who follow bulk and diet cycles. Don’t take the opinion of people who eat poor diets, filled with a ton of calories, to gain sloppy weight. They think it’s muscle but really, it’s fat.
Building Muscle and Burning Fat
If you’re in the market to build muscle and lose fat, here’s what you should do.
First, you have to break your muscle tissue down. This is the only way your muscles will be receptive to amino acids in protein to build back up even bigger. Now Healthline says it best, amino acids are often referred to the building block for muscles, which come from protein. So, if you don’t get enough protein in your diet, you won’t have enough amino acids to build up new muscle.
Second, you need to include a cardio exercise into your workout routines. It doesn’t have to every day, but one to two days is a good start. Keep in mind you’ll want to focus on muscle building cardio.
Finally, and this is crucial, you need to get lots of rest and follow a high protein diet plan. Maintaining a high protein diet allows you to maintain and build muscle as you shed off fat.
What does a high protein diet look like?
Definitely not fried foods or fast food. You will want to consume super lean foods, but some are better than others.
Check out this video: The 10 BEST Foods To Build Muscle & Lose Fat *AT THE SAME TIME* then keep reading to discover the top muscle building and fat burning foods and why they’re so good for you.
10 Best Foods To Build Muscle & Burn Fat
Note: All of the foods on this list include dairy, fish, and meat. If you’re a vegetarian you can see out vegetarian muscle building diet here.
Yes, eggs are number one on our list. Why?
First, eggs are cheap and very accessible. It is an easy food to just run to the store and grab. The best part about them, they have a high protein content with healthy fats.
It is the best of two worlds, you can make a small meal with them or hard boil them and save for later as a snack.
Eggs are also very easy food to make, and fast when you are on the go and looking for a quick protein packed food.
Number two on the list is chicken.
Tell me who doesn’t like chicken? You have chicken thighs, breast, drums, and even whole chickens if you want.
What makes this a good food to build muscle and lose fat is how lean it is. Chicken has a very high protein content making it an ideal food to eat.
My only recommendation, chicken fat doesn’t taste quite as good as others, so stay clear of it. Not only that, but it is a saturated fat, so it gives you a higher chance of clogging arteries and adding fat to your midsection.
If you like fish, then you will like that salmon made it on the list.
Salmon is one of the best types of fish you could add to your high protein diet. It is very high in protein and has very healthy fat, called Omega 3.
What sets salmon apart from most is the high amounts of Omega 3 in it. Omega 3 fats not only help your body but it helps your brain and your testosterone levels.
So, salmon offers a combination of health benefits, not just building muscle and losing fat.
4. Greek Yogurt and Cottage Cheese
Our next high protein foods are greek yogurt and cottage cheese.
These foods make for a great snack containing a very high protein content. The best part of cottage cheese, it offers a slow and fast protein within it. This fast protein is a fast digesting protein and can be compared to whey protein, which makes it suitable for a post-workout snack.
The slow protein is similar to casein protein. Casein is a slow digesting protein, which makes it a great snack before bed. When you sleep is when your muscles do the real work in rebuilding.
So, if you eat cottage cheese at night, you are providing your muscles slow digesting protein to build muscle all night.
5. Protein Powder(Whey & Casein)
If you workout, it is crucial to have protein powder in your diet.
Sometimes it can be hard to eat enough whole foods to get your protein count. Drinking a protein drink once or twice a day will help you reach your goal every time.
For one, it’s high in protein and super low in calories making it a great addition to your diet. The protein powders come in two types, whey, and casein. As mentioned earlier, whey is a fast digesting protein making it great to drink throughout the day and post workout. Casein is a slow digesting protein, this makes it great to drink before you go to bed.
It provides your body protein throughout the night as your muscle tissues are being rebuilt.
6. Lean Beef
Of course, throw that burger on the grill and potato too. You don’t have to be afraid of ground hamburger when you choose the leanest selections.
Hamburger can be very high in fat but is still high in protein. To fix this, choose leaner beef that is anywhere from 90% to 97% lean. This will fix the high-fat content and provide for a great high protein meal.
If you haven’t heard of it before, you’re hearing it now.
Bison is a great meat that provides a high amount of protein to your diet. Not only does it have a ton of protein, but it is better than beef.
It is worth trying bison in your diet because it tastes like chicken. Well ok, not chicken, it does taste like beef, but tastier and it goes great on the grill.
Time to throw the bacon on the skillet.
Yes, bacon is pork, but let’s go with something a little leaner. Pork is a great addition to your high protein diet, it’s delicious, tender, and it is packed with a lot of protein. You have a great selection of very lean choices when it comes to pork.
The tenderloin and pork chop are a great choice when choosing a lean option. Even with pieces with some extra fat on it, you can easily cut it off. It makes for a great substitute to chicken, especially if you eat chicken all the time.
9. Ground Turkey
Now if you love turkey, number nine is for you.
Turkey can be a great food to eat in your high protein diet because it is very lean and high in protein, just like our feathered friend, chicken.
Ground turkey can be an acquired taste though. Even though it is high in protein, it is turkey, so it is dryer and blander than other meats.
For you turkey lovers, this is an ideal option to add to your diet.
10. Tuna Fish
The last on our list is tuna fish.
Tuna is another fish option that has a ton of protein in a small punch. To add to that, it provides you with omega 3 fatty acids, like mentioned with salmon.
It is perfect for a quick snack and you could literally take a packet with you on the go. Tuna does have higher amounts of mercury, naturally, in it. The FDA says it’s not harmful in small amounts, but just don’t use tuna as your go-to food for every meal or snack.
There you have it, now you are 10 foods smarter.
Now get to the gym and start breaking down those muscle fibers. When you do that, simply give your body ample time to rest. Remember, all the hard work begins when you are asleep.
Then, by incorporating these foods into a lean muscle building diet, you will begin to notice less fat on your body and see bigger muscles underneath. You can also learn more about following a lean bulking diet here.