Today, many people want to lose weight and become leaner, whether for health reasons or to look good. However, it can be so challenging to lose weight even if you are eating low-calorie foods. This can sometimes demotivate you if you don’t lose any weight.

Knowing the health benefits of being low in fat and calories is a great way to make the Best Diet To Lose Weight And Build Muscle.

Meal plans can be beneficial because you are always aware of the number of calories you consume. This allows you to be more aware of your foods, and you can lose weight relatively fast.

In this process, eating high-protein foods can help you in building muscle while you are dropping pounds and flattening your stomach.

Here is a list of great and tasty foods that can help you lose any unwanted weight and make your body more robust in the process. 

Building Muscles Will Help Lose Fat Weight

It is effortless to lose muscle and fat when you diet because you might not eat the right foods to keep them healthy.

However, this is exactly what you don’t want. Losing muscle can make it more difficult for you to keep off the weight you’ve lost because your metabolism rate decreases.

The last thing you want is to be losing weight from your muscle instead of your fat. If you build muscle simultaneously, it will do the opposite and help you lose weight from your fat. 

Best Food For This Diet

Meals that are super high in protein are the best for you to lose fat and gain muscle. However, it would help if you also ate enough good fats and carbohydrates to ensure you have enough energy for your day.

It is good to remember that you won’t have enough energy to exercise and gain muscle if you don’t eat enough carbs and fats. 

1. Eggs

Eggs For Muscle gain

Eggs are full of the amino acid known as leucine, which is very important in gaining muscle. B vitamins are also packed into them, which are essential for producing energy and other bodily processes.

Most people regard eggs as a complete source of amino acids, which means that you can find all 9 of them in eggs. A medium-boiled egg contains about 84 calories and 8.3 grams of protein, making them a great staple in your diet.

They have a low enough number of calories and a lot of protein to build muscle.

2. Chicken Breast

Eighty-five grams of chicken breast is packed with about 26 grams of protein. This is a lot of protein, making them an excellent addition to a high protein diet.

B vitamins are also found in chicken breasts and are vital if you plan to be more active. These vitamins are also crucial in the building of muscle during any physical activities that you are doing.

Some studies have been done that suggest diets that contain more chicken can cause you to lose weight faster. There are about 142 calories in 85 grams of chicken breast. 

3. Greek Yogurt

All dairy products are a good source of protein that is high-quality. It contains a combination of both fast and slow-digesting proteins.

Studies show that eating both of these proteins at once may help you gain muscle. Greek yogurt is better than any other yogurt because it has twice as much protein as any other plain yogurt.

One cup of Greek yogurt contains about 338 calories and 19.7 grams of protein, making it a good snack for any time of the day. It is also a bit high in fat, but that means you should eat it in moderation. 

Please read How To Lose Weight Gluten And Dairy Free

4. Tuna

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Eighty-five grams of tuna is full of protein at almost 20 grams. Besides that, it also has many vitamins, including the A and B vitamins needed for energy.

The older you are, the more likely you will benefit from tuna because of the fatty acids. Research shows that they will slow down the muscle and strength loss that happens as you age.

There are also other vitamins in tuna that help with performance during exercise and keep you healthy. Eighty-five grams of tuna has about 112 relatively low calories. 

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5. Lean Beef

Eating lean beef can be very good for gaining muscle if it is at least 95% lean. 85 grams of 95% lean beef will contain about 145 calories and up to 27 grams of protein. Lean beef is a must for a high protein diet to build any muscle you may need without giving you too much fat.

There are some studies to show that eating lean red meat allows you to gain more lean mass. It is essential not to consume less than 95% lean beef because it contains more and more fat, which you don’t want. 

6. Cottage Cheese

Being a dairy product, cottage cheese can be an excellent snack to help you build muscle. This is because it is full of leucine which helps to build muscle. In addition, a cup of cottage cheese that is low fat can give you a good amount of protein.

Up to 28 grams is packed into 1 cup of cottage cheese, but you have to be sure that it is low-fat. High-fat cottage cheese can contain way too many calories and fat that you might not want to add to your diet. A cup of this protein-packed snack can hold about 163 calories. 

7. Beans

Beans are a great source of proteins because they are versatile, and there are many different types out there. The most popular beans for high protein diets these days are kidney, black, and pinto beans.

A cup of these beans will give you a healthy dose of protein at 15 grams. They also contain a lot of fiber which can help keep you full for more extended periods.

The more you feel full, the less you are likely to want to snack on unnecessary foods. They also contain enough calories to give you energy for exercising. 

Do you know How To Lose Weight Fast With Protein Shakes?

8. Protein Powders

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Sometimes it may be challenging to get as much protein into your diet as you want to. In cases like that, you can always get a protein powder to add to your diet.

Protein shakes give you more than enough protein to build the muscle that you need while helping you lose weight. There are different options available for protein powders because they can be made from other substances.

Most powders contain about 20 grams of protein with each scoop that you use. High in protein and low in fat is a great way to incorporate more protein into your meal plan and lose weight.

9. Peanuts

If you need more calories in your diet to help you exercise and gain muscle, peanuts are the way to do that. With 425 calories in half a cup of peanuts, you can get enough energy to do muscle gaining exercises for a while.

This also contains a large amount of protein, about 17 grams, to be exact. Leucine is a significant constituent of peanuts, and there are no other products from plants that have more than peanuts do. It is better to eat peanuts as a whole instead of peanut butter, which contains much more fat.

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10. Buckwheat

Buckwheat is an excellent alternative to other flours and Best Diet To Lose Weight And Build Muscle, and a cup of buckwheat contains about 16 grams of protein. It is also full of fiber to help keep you full and healthy and a few other healthy carbohydrates.

It is so prevalent in high-protein diets today that it is also full of other vitamins and minerals. The minerals it contains are great for building muscle, so you should add them to your day-to-day meals. An uncooked cup of buckwheat holds more or less 583 calories. 

11. Milk

Like most other dairy products, milk combines slow and fast-digesting proteins that make weight loss easier. It is also full of carbohydrates and good fats that your body will need for energy.

This all works together to help you build muscle while still indulging in things you might like to drink. The best milk to drink is low-fat to decrease your fat intake.

There are 83 calories in a cup of non-fat milk as well as 8 grams of protein. There is the same amount of protein in all milk, but non-fat is the best weight loss. 

12. Brown Rice

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Even though it is not a good source of protein, with only 5 grams in one cup of cooked rice, it is a good source of carbohydrates. These carbs are needed for energy so you can exercise to build muscles.

At the same time, this source will not cause you to gain weight because it is a healthy source of calories. Instead, it can help you train harder to build more muscle than you would if you consume a different source.

There are about 216 calories in one cup of cooked, long-grain brown rice. 

Sample Diet Plan

A good breakfast for a high-protein plan is about three eggs with a slice of whole-grain bread. Whole grain bread is a good resource for carbohydrates and fiber that you need to stay whole. At the same time, eggs are full of protein that you will need to build muscle.

A great snack between breakfast and lunch would be a cup of greek yogurt. If you are struggling to stay energized, Greek yogurt is an excellent way to add some extra calories to your diet. But, of course, you could have a protein shake instead if you need more protein in your diet. 

Chicken breast is high in protein and low in fat to give you a reasonable, wholesome lunch. Eat it with some brown rice, and you will have enough energy to exercise and get through the rest of your day. 

Lean beef is good for dinner. However, you can pair it with some veggies to add some more body and keep you full for a longer time. The best veggies to add are also high in protein, like Brussel sprouts or spinach.

Remember to drink plenty of water throughout your day to keep you healthy and hydrated.

Learn More About Weightloss Diet & Nutrition

Final words

Best Diet To Lose Weight And Build Muscle simultaneously can be a challenging task, but it is doable. When eating the right foods, you can lose weight and still have enough energy to exercise and gain muscle.

Changing your diet every day is an excellent way to reduce cravings and keep things interesting. You can also use it as a way to find out what works best for you and your body. Of course, the healthiest diets are balanced as well.

You will need a certain amount of fats and carbohydrates if you want to stay energetic and healthy. Drink enough water as well to keep your body hydrated and make sure you stay healthy. Try to keep track of the foods that you are eating as well as the calories. It can be helpful in the future if something isn’t working for you.

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