When you’re trying to lose weight and gain muscle, it can be pretty challenging to figure out what to eat. This blog post will give you some recommendations for what to eat to help you meet your goals.
Focus On Nutrient Density
This guideline will help you stay consistent in your efforts to lose weight and gain muscle: make sure that all the food you eat has a high nutrient density. When you eat foods containing a high amount of nutrients per calorie, your body will be more likely to store as fat. However, it is important to note that high-density foods can also be high in calories, so you need to make sure that you’re not exceeding your daily calorie limit when following this diet.
Eat More Often
The human body’s natural tendency is to seek out and consume the food that is readily available. When you’re trying to lose weight and gain muscle, it’s important to reprogram your body into eating more often but in a more controlled manner. By eating more often you will help your body adjust to the new dietary regimen, resulting in positive changes to your physique in the long run.
Avoid Foods With Added Sugar
When you’re trying to lose weight and gain muscle, it’s important to avoid foods with added sugar, in all its forms. Added sugar, even when consumed in minimal amounts, will disrupt the human body’s natural insulin production, causing your fat cells to remain active and ready to store as much as possible. This, in turn, will cause you to gain weight even when you’re trying to slim down. The best way to avoid added sugar is to read the nutrition label before purchasing any food item, and pay close attention to serving sizes.
Reduce The Number Of Meals You Have Per Day
Having fewer snacks and meals throughout the day will help you meet your weight loss goals, as well as give you more energy for the activities of daily living. Eating more frequently will also promote digestion and nutrient extraction, making you more prone to weight gain. To achieve your desired results, reduce the number of snacks and meals you have, and instead, focus on consuming nutritious foods like fruits and vegetables. For instance, have a big bowl of mixed fruit in the morning, and perhaps a big juicy salad at lunchtime. Eating five smaller meals per day instead of three large ones will help you achieve your desired weight loss results, while keeping your energy levels high.
Consult With A Dietician
A dietician can help you figure out the right nutrition plan for your specific goals and constraints. They can help you determine how much protein you need to eat to build and maintain muscle, and which foods are appropriate for your dietary restrictions. They can also help you identify nutrients, like iron, needed for healthy growth and development of your body.
Consider An Exercise Plan
Another way to help your body adjust to the new dietary regimen is by incorporating an exercise plan. Even though you’re trying to lose weight and gain muscle, physical activity can still be beneficial for your health. Regular physical activity can increase your energy levels and promote normal blood circulation, resulting in improved body function. Consider incorporating a walk into your daily routine, or visiting the gym for a workout.
Make sure to eat the right foods when trying to lose weight and gain muscle. Avoid foods with added sugar, and focus on eating more vegetables and fruits to increase your body’s nutrient density. Eating more often will also provide your body with the nutrients it needs to function at its best, resulting in an overall positive effect on your health and well-being.