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Diet to build muscle and burn fat

Diet to build muscle and burn fat

The first goal when wanting to lose weight becomes the ability to burn a larger amount of fat and build an appropriate muscle mass at the same time, so we have prepared this article for you to present to you. Diet to build muscle and burn fat It can be followed, so be sure to read the following article to learn about the foods that will help you during your weight loss journey.

Diet to build muscle and burn fat

Any diet to build muscle and burn fat must contain some useful and healthy foods. Among these foods, we mention the following:

Foods that help burn fat

quinoa

Quinoa is a type of whole wheat, and one cup contains 8 grams of protein and 5 grams of fiber. It is also a source of iron, zinc, psyllium and vitamin E. Quinoa can be eaten with some vegetables or nuts.

cinnamon

Some studies have indicated that cinnamon can help adjust blood sugar levels, and this can help reduce appetite, and a little cinnamon can be put in tea, coffee, or yogurt, or it can be added to desserts without worrying about calories.

Green tea

Green tea promotes weight loss by stimulating the body to burn fat, according to the results of a number of studies, and green tea contains some factors that positively affect the metabolism process, such as catechins. And to get the benefits of green tea, try drinking more than one cup a day, and it is preferable to drink it while it is hot.

watermelon

Foods rich in water help fill the stomach, which increases the feeling of satiety and results in reducing the amount of food eaten. Watermelon is a low-calorie fruit that is full of water and nutrients, and watermelon is a good source of Lycopene, which is an important antioxidant, and watermelon also provides a decent amount of Vitamin A and Vitamin C.

pears and apples

Pear and apple fruits contain a large amount of water, and the peel provides the body with a greater amount of fiber, which may help in feeling full, and chewing these fruits helps burn more calories, compared to drinking them as juice.

raw vegetables

Raw vegetables are an ideal snack for feeling full, as they contain a high amount of water and are low in calories, and they also help burn fat.

coffee

Coffee can help speed up your metabolism, which may help with weight loss, but coffee should be drunk in moderation, especially if there are any additives that add more calories.

Skim milk

Skim milk provides a large amount of protein, calcium and vitamin D, and skim milk can also help you feel full.

Learn about: various other ways to burn fat and lose weight

Foods that help build muscle

  • eggs: Eggs contain large amounts of LLysineIt is an amino acid that is essential for strengthening and healing muscles after strenuous exercise. According to some published studies, eating more than one whole egg after exercise increases muscle building speed by 40%, compared to eating egg whites only.
  • Salmon: Salmon contains a high amount of protein, in addition to omega-3 acids, and omega-3 helps reduce the level of insulin in the bloodstream, as insulin increases fat storage, and reducing it helps reduce the amount of stored fat and helps build muscle.
  • the Garlic: A study indicated that garlic increases Testosterone and reduces cortisol, as the effect of cortisol interferes with testosterone in building muscle cells, due to garlic containing an element known as allicinIt helps reduce stress hormones in the body.
  • Cottage cheese: Cottage cheese contains a protein known as casein It helps to get a sufficient amount of amino acids, especially when eating cheese during the night, and a small piece of cottage cheese contains 15 grams of protein and only 85 calories.
  • Tuna: Every 100 grams of tuna contains 25 grams of protein, which helps build muscle, in addition to its other benefits, such as containing omega-3 fatty acids.

Now that you know a list of the most important foods that you can rely on in a diet to build muscle and burn fat, remember that a healthy diet must be supported by some movement and physical activity to get the body shape you always dream of.

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