How to eat lean? These 12 healthy foods will help you lose fat and preserve muscle

Body slimming in men and women is just about the most popular method of weight loss, which involves reducing the percentage of body fat while maintaining muscle mass.

Swimming coach

Compared to regular eating, after which we return to our former shape, drying involves slowly reducing the amount of calories we consume. This allows us to not feel very hungry and to expend more energy. In doing so, fat is gone, but muscle mass is preserved. Here is a list of essential foods for gaining relief.

The most preferred sources of protein foods are:

Eggs

They contain a huge amount of amino acids, and this is the building material for muscles. Also, eggs have a lot of vitamins and trace elements. Egg protein must necessarily be present in the diet, because it contributes to the growth of our muscle mass.

At the same time, the product is useful in any form. Eggs can be consumed both raw and boiled, and even fried. But it is worth remembering that for health is most useful – boiled product, because in this form it retains the maximum amount of useful substances.

Chicken breast

This is not only an excellent source of protein, but also a low-calorie product. Chicken breast contains a very large number of amino acids, and they, in turn, are necessary for the normal functioning of the body.

Beef (lean)

Beef is a source of creatine, it is a structural unit that is necessary for the construction of muscle tissues, it is so important for increasing endurance and strength indicators. The introduction of red meat into the diet allows you to replenish creatine stores.

But it should be noted that the process of breaking down creatine to amino acids takes quite a long time, so it is best to introduce lean beef, such as veal, into the diet.

Cottage cheese (non-fat)

This is an indispensable product during body drying. In the diet, it is best to introduce a fermented dairy product with a fat percentage of no more than 5%. The fact that the protein it contains is digested even slower than the protein contained in eggs, but faster compared to protein from white and red meat.

In cottage cheese it is best to add some fresh berries, this will make breakfast or dinner more nutritious.

The most preferred sources of carbohydrates:

Cereals (buckwheat, oatmeal, rice)

To keep your body toned, you should definitely introduce cereals into your diet. They are rich in vitamins, minerals, and also contain a lot of fiber.

But in order not to harm the body, you need to follow some rules. First of all, you need to know what kind of cereals can and should be consumed during the diet. Preferably buckwheat, oatmeal and rice.

Legumes

Legumes contain a large amount of slow carbohydrates, as well as vegetable protein. Protein, which is included in their composition, is perfectly digested along with animal proteins. But it is worth remembering that legumes provoke or cause problems with the gastrointestinal tract. On the advice of a doctor, it is better to refuse them.

Pasta

Flour products can be permissible in the diet during the drying of the body. But pasta should strictly be produced from hard wheat varieties.

Berries and fruits

Simple carbohydrates, which are usually excluded from the diet during drying, are found in berries and fruits. These nutrients are immediately deposited, if not burned, which is why they should not be abused.

The best time for natural desserts is breakfast or the time before an intense workout.

Vegetables

There are no restrictions on the consumption of green vegetables. You need to introduce vegetables such as tomatoes, cucumbers, zucchini, beets, cabbage, bell peppers into your diet. Such products contain a huge amount of useful substances, vitamins, minerals that increase immunity, as well as improve metabolic processes in the body.

During drying, it is best to avoid carrots, as they contain a lot of carbohydrates, and potatoes and beets are preferably consumed in boiled form.

The most preferred sources of fats are:

Nuts

This is an excellent source of omega-6. Nuts are included in the diet during drying, but in small quantities. In 100 g contains about 500 kcal, so it is better to limit the use of this product. Salted nuts are better not to use at all.

Vegetable oils

Vegetable oils are another source of omega-6. For salad dressing it is best to use olive or flaxseed oil, and stew various dishes – with sunflower oil. It is strictly forbidden to fry foods with sunflower oil.

Fish

Fish is a great combination of fats and protein. But it is worth consuming a product that does not contain a large number of bones, as this can cause the deposition of salts in the body. Pollock, mackerel, cod, cod, putassu and hake would be ideal.

Pregnant and lactating women, people with a number of chronic diseases can not carry out body drying. People with obesity of the second or third degree should consult a nutritionist.

Doctor’s opinion

Candidate of Medical Sciences, doctor of integrative, preventive and conventional medicine, nutritionist

Modern “drying” does not have to limit fat intake. Meat, cottage cheese, dairy products (if they are allowed) should be chosen natural, with a normal amount of fat. “Skim” – does not equal “healthy” or “dietary”.

So if you decide to go on such a diet, it does not contradict your therapy (if you have chronic diseases), suits you in terms of diet (not every body can digest the increased amount of protein and fiber), then reduce the amount of carbohydrates and sugars.

As for the individual foods listed above, rice in the modern sense is just a piece of starch with no benefit. Want to benefit from the product – choose brown, raw, black. It is also worth paying attention to sorghum, sago, amaranth, millet.

Oatmeal should be whole, not flakes. And the meat diet can be diversified with turkey, rabbit. If you grew up and live in an area where the use of game is popular – introduce game into the diet.

Restrictive diets should be made in such a way that the full range of useful microelements and vitamins was compensated. Do not forget about it.