Top 5 foods to lose unhealthy weight and build muscle 

Top 5 foods to lose unhealthy weight and build muscle 

Physical activity and mental state are important during unhealthy weight loss, but they are the primary factors in eating. Unfortunately, not everyone knows that due to many healthy products (food) it is possible to build muscle and lose weight healthily.

If we want to lose weight, we must waste more calories than we consume. However, you just need to be in a calorie deficit if you are going to lose weight. If you want to lose fat while gaining muscle, you will need to adopt a different strategy. Fat loss is not always the same as losing weight. It’s all about losing unhealthy fats and growing muscle instead. When you reduce calories, your body relies on stored energy to perform effectively. A decrease in fat and weight occurs as a result, but there is also a loss of muscle mass.

According to research from the American Journal of Clinical Nutrition, consuming more protein than you usually do when you are in a calorie deficit will help you maintain lean body mass or muscle mass. This is better than staying in a calorie deficit without adjusting your protein intake.

These five best foods can help you lose weight and build muscle at the same time.


Eggs are very nutritious and make them feel full. It’s full of protein, so your metabolic weight will increase. Since protein is made from amino acids, it can also increase muscle gain. So it is one of the ideal foods when you want to lose weight and gain muscle.


A large amount of omega-3 is found in seafood, especially in fish such as tuna and salmon. Fish is one product that can help you lose unhealthy weight by lowering the production of cortisol, the stress hormone that can cause unhealthy weight gain. Fish is suitable for the heart and muscular system.


Meats like chicken breast or turkey are full of vitamins you need during physical activity, which are essential for gaining muscle. It also enriches the body with healthy proteins without feeling full and provides the body with the energy needed for exercise. Rabbit meat is also a great choice if you want to gain muscle mass and strong bones. The vitamin B12 in this meat helps to have a normal metabolism and avoid unwanted calories.


Nuts are full of calories, but they also contain phosphorous, which makes proteins in the body and uses carbohydrates for energy. There is also magnesium, which regulates muscle function. So it is better to choose almonds or peanuts from nuts, only if you do not have any allergies.


Eating vegetables with your main course will help you process the food you eat better, and your metabolic processes will become easier. In addition, it is very nutritious and good for health because it contains many vitamins and other healthy ingredients. Use spinach, broccoli, peas, and carrots.


Losing weight is not always good. It’s about losing unhealthy weight and doing it healthily just by eating nutritious foods and leading an active lifestyle. Choosing a specific food and making it a daily ritual will also reflect on your muscular system. The process of losing weight and gaining muscle can quickly become a parallel reality.

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