When it comes to building the perfect body there is nothing that can’t be done including losing fat and gaining muscle at the same time.

Now doing this isn’t going to be easy but with the right build muscle, lose fat workout plan and the right diet, you should be able to achieve that banging body in a matter of weeks.

10 Best Food To Eat lose Fat and Gain Muscle

This article covers the diet part. In weight loss, what you eat determines how fast you will lose weight, and if you will maintain a healthy weight.

How Do I Lose Body Fat And Gain Muscle?

While eating the right meals is a sure way to lose belly fat and gain muscle, you will need a little extra to get that body shape your want.

You’ve got to get an effective build muscle, lose fat workout plan, and follow the right burn fat, build muscle workout routines. When your workout plans and daily routines are in sync, you can achieve the best results.

What Should I Eat To Lose Fat And Gain Muscle?

Luckily, the right foods that will help you lose fat and gain muscle are some of the most consumed foods in the world. This means you shouldn’t have a hard time remaining dedicated to consuming them and you should be able to build lean muscle in no time.

So without further ado, here are the 10 best foods to eat to lose fat and gain muscle at the same time.

1. Eggs

Egg for lose Fat and Gain Muscle

Eggs contain protein, one of the most important nutrients in the body necessary for many bodily functions including muscle building. Consuming egg and performing the right exercises could help you build lean muscle leading to overall better body shape. But eggs do contain moiré than protein.

They also contain many other important nutrients like healthy fats, choline, and B vitamins. These nutrients are also important for muscle gain and assist in energy production.

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When it comes to how to consume eggs, there is a big debate about which part of the egg is best for losing fat and building muscle; the whole, the egg white, or the egg yolk. According to research, whole eggs are better for muscle building.

2. Salmon

Salmon for lose Fat and Gain Muscle

Salmon is considered as a fatty fish not because it fills itself with more food than it can handle, but because it is full of omega-3 fatty acids that not only promote muscular health but increase muscle gain during a workout. Salmon also contains protein and B vitamins – all important nutrients for muscle gain.

3. Beef

Beef recipes

Beef is a major tasty source of protein and if you’re not too excited about consuming fatty fish, you can go ahead and add a good amount of beef to your diet. Beef contains a high amount of protein, higher than what you get from chicken or salmon.

It also contains creatine which could help you produce lean muscle more quickly. With the right workout plan, this food will help you lose fat and gain muscle fast.

4. Chicken

Chicken for lose Fat and Gain Muscle

You can get 29 grams of protein from a 3-ounce piece of chicken breast, but why is this important? Because you need it. If you want to lose fat and build muscle at the same time, you will need to stock up on protein. Now, your body doesn’t store protein efficiently so you will have to make sure you are eating enough of it every day.

Chicken is one of the tastiest and most satisfying sources of protein. When picking a preparation method for your chicken, skip the roasting and frying. Boiled chicken contains fewer calories and more protein, making it the ideal option for those who want to lose fat and gain muscle at the same time.

5. Turkey Breast

Turkey Breast

Turkey breast is another rich source of protein though it does provide other essential nutrients like B vitamins. By balancing your protein and your B vitamin consumption, you could lose weight and gain muscle faster than you ever thought possible.

6. Brown Rice

Brown Rice recipes

If you’re looking to build muscle, you will need the follow the right workout routine. While stocking up on protein is great, you will need carbohydrates to give you the much-needed energy to go through your workout.

One of the best sources of healthy carbs is brown rice or quinoa. Though it contains only a small amount of protein, it could provide the fuel you need to complete your workouts.

7. Quinoa

Quinoa for lose Fat and Gain Muscle

Quinoa is another rich source of healthy carbs that will help you push your limits and exercise harder. Just like brown rice, it contains a small amount of protein and fiber with carbs making up the most of its nutrient profile. You can also get other nutrients like phosphorus and magnesium from this food.

Magnesium is an important nutrient necessary for the proper function of your muscles and nerves. Though it won’t actually help with muscle gain, it is necessary you consume a good amount of it.

8. Tilapia

Tilapia for lose Fat and Gain Muscle

Tilapia is another protein-packed seafood that could replace salmon even though it doesn’t have as much omega-3 fatty acids. It also contains other important nutrients like vitamin B12 and selenium both needed for many bodily functions.

9. Cottage Cheese

Cottage Cheese recipe

This food contains even more protein with about 226 grams of cottage cheese containing 28 grams of protein. It also contains a good amount of leucine, an important muscle-building amino acid.

While cottage cheese may contain more protein and beneficial nutrients, you should ensure you only consume low-fat cottage cheese. Cottage cheese is sold in varying fat contents with the high-fat version providing more calories.


Since your goal is to lose fat and gain muscle, you should focus on consuming low-fat cottage cheese.

10. Tuna

Tuna is another fatty fish that you should add to your diet. It contains very large amounts of omega -3 fatty acids and other important nutrients like B vitamins and vitamin A. Just like salmon, tuna can provide you with all the protein you need to lose fat and build muscle at the same time.

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