What to eat to gain muscle and reduce fat? As the saying goes, people who need to lose weight and gain muscle must pay attention to their diet at ordinary times, but not all foods are suitable for this period. So, what to eat to gain muscle and reduce fat?

What to eat in foods that increase muscle and reduce fat 1 What to eat in foods that increase muscle and reduce fat?

1, Beef: Beef is a very good food to increase muscle and reduce fat. This food is rich in protein and low in fat. In addition, it also contains enough vitamin B6. If eaten regularly in daily life, it can effectively enhance immunity and promote the metabolism and synthesis of protein. Beef also contains creatine.

2, salmon: For people who lose weight and gain muscle, they can also eat more fish foods in their daily lives, such as salmon is a very good choice.

It is not only rich in protein, but also contains omega-3 fatty acids. Omega-3 fatty acids are a healthy fat that can effectively reduce swelling and help muscle repair, and it can help inhibit cortisol.

3. Avocado: The edible value of avocado is also very good. According to related research, this kind of food is rich in vitamins, fat and protein, and it is also high in sodium, potassium, magnesium and calcium, which can supplement the nutrition needed by the body in all directions, and is especially suitable for people who need to lose weight and gain muscle. Eating more in daily life can promote success.

4. Eggs: This is a very common food in daily life. It is low in price and rich in protein, healthy fat, saturated fat and lecithin.

And everyone should pay attention that these are all to help muscle growth. According to relevant research, egg yolk may not be ideal in the carving period, but don't forget it in the off-season weight gain period.

What good food can you eat to gain muscle and reduce fat? To sum up, there are many foods that increase muscle and reduce fat. In addition to the above, there are many foods that can help you gain muscle and lose fat.

You can choose food according to your own preferences, and then drink plenty of water, because 70% of muscles are water, so I don't need to go into details here.

What are the benefits of eating food that increases muscle and reduces fat? 2. Brown rice: Brown rice can regulate unsaturated fat, accelerate intestinal peristalsis, facilitate defecation and detoxification, and prevent constipation and intestinal cancer; The low glycemic index of brown rice is easy to make people feel full, which is conducive to controlling food intake;

Brown rice is a natural diuretic, which can promote metabolism and eliminate redundant nutrients and toxins in the body; The dietary fiber contained in brown rice combines with cholesterol to promote the discharge of cholesterol, thus helping patients with hyperlipidemia to lower their blood lipids;

In addition, it can also prevent fatigue and diseases, maintain physical strength, and achieve the purpose of beauty and weight loss. But eating too much brown rice is not easy to digest, so it is not recommended to eat brown rice every day.

2. Eggs: Egg yolk contains lecithin. Lecithin is an emulsifier, which can emulsify fat cholesterol into tiny particles, which are discharged from blood vessels and used by the body.

Eggs can also increase high-density lipoprotein in the blood, which can protect blood vessels from hardening. Protein and hydrolysates contained in eggs are beneficial to adjust the concentration balance of human tissue fluid and water metabolism.

Conducive to eliminating edema. Eggs are rich in protein, but after being eaten by protein, they can be metabolized in the body for a long time, so they can keep full for a long time, which is conducive to controlling food intake.

Third, chicken breast: For general weight loss, if the intake of protein is reduced in the process of weight loss, skin aging will occur.

Protein's rich chicken breast helps to suppress many side effects caused by protein deficiency in advance. Because chicken breast is rich in protein,

Therefore, increasing the intake of protein is helpful to improve the exercise effect, cultivate muscles, enlarge muscles and improve basal metabolism. So it will also make it easy for people who are not easy to lose weight to lose weight.

What is the best way to lose fat and gain muscle? If you want to lose weight and gain muscle, you must first do enough aerobic exercise, consume a lot of calories, burn fat and play a role in losing weight.

Then do anaerobic exercise to tear muscles, rest for 30 minutes after exercise, and replenish water and energy. Eat less high-sugar and high-fat foods, because the digestion and absorption ability will be enhanced after exercise.

Eating too much food with high sugar and fat will actually make you fat. Eat more foods containing high-quality protein, because protein is the raw material for muscle synthesis. One to two hours after exercise is the peak of anabolism. At this time, a large amount of protein is added, which is beneficial to muscle repair and growth.

What to eat to gain muscle and reduce fat? What to eat to reduce fat and gain muscle?

If you want to lose fat and gain muscle, besides active exercise, a reasonable diet is also very important. It is suggested to eat some foods rich in protein and low in fat, such as eggs, lean beef, rabbit meat, skinless chicken, fish and milk, which can effectively reduce the body fat content and promote muscle growth.

If a man can have strong muscles, it will make women feel more secure, so it is necessary for thin people to exercise muscles; For obese men, exercise is needed to reduce fat and gain muscle. In addition to active exercise, a reasonable diet is also important when reducing fat and gaining muscle. So, what is better to eat to reduce fat and gain muscle?

1, eggs

Eggs are rich in protein, and protein will break down into amino acids when it enters the body. This nutrient is the raw material and nutrition for muscle growth; In addition, eggs also contain healthy fat, lecithin and other nutrients, which can also help promote granulation growth, so if you want to lose fat and gain muscle, you may wish to eat some eggs properly.

2. Lean beef

Lean beef is rich in protein and low in fat. Eating lean beef properly at ordinary times will not cause overnutrition. Nutrients contained in beef can also enhance physical fitness, strengthen tendons and bones, and help muscle growth, so when you want to lose fat and gain muscle, you can also eat some lean beef appropriately.

3. Rabbit meat

Rabbit meat is a food with high protein, high lecithin, low fat and low cholesterol. Even if you eat too much, you won't worry about getting fat. Nutrients contained in rabbit meat can also promote muscle growth, so when you want to lose fat and gain muscle, you can also eat some rabbit meat properly.

4. skinless chicken

Chicken with skin, especially chicken breast, is also a kind of food with low fat content and high protein content, which is a good choice to reduce fat and gain muscle, but we should pay attention to avoid eating chicken skin.

5. Fish

Fish is rich in unsaturated fatty acids, which can reduce cholesterol, eliminate swelling and help muscle repair, so when you want to lose fat and gain muscle, you can eat some fish, especially marine fish, which will be better.

6. Milk

Milk is rich in calcium. Drinking milk regularly can not only supplement calcium for the body, but also help to consume body fat and reduce body fat. So when you want to lose fat and gain muscle, you can also drink some milk properly. However, it should be noted that it is best to choose whole milk at this time, and do not drink skim milk or reduced fat milk.