How To Lose Fat But Build Muscle Using diet
As an integrative holistic nutritionist, I am often asked this question by clients who are looking to lose fat especially the stubborn fat around the belly, thighs and arms but they want to gain muscle while they lose the fat.
My answer to this question is; it's possible to do so by following a specific diet that will promote muscle growth and by minimizing diets that promote fat storage.
it's simple as that.
This does not have to be complicated or expensive, infact, you can use readily available foods that are cost effective to achieve this goal.
You need consistency, determination and willingness to achieve your objective in about 6- 20 weeks. This will depend on your overall fat percentage and how much overweight you are.
Example of super foods that can help you lose stubborn fat and build muscle in the process;
Muscle building foods that I use; lean meats, sea foods, nuts, plant proteins, oats and whole grains with less dairy products.Also add water and vegetables as well as healthy fats.Fat building foods
processed foods like sausages, bacon..., fatty foods like deep fried simple carbs for example french fries, white bread, white rice.
Your everyday goal is to maximize using muscle building foods while eliminating the fat building foods.
For example, if one has only $20 to spend for the entire week, here is how one can make a healthy diet that will promote muscle growth and reduce fat storage;
Things to buy;
- Avocados- they are good fats, contains vitamins, anti-oxidants and help reduce the bad cholesterol while building up the good type of cholesterol
- buy pea nuts or roast yours, or any other nut of your choice (cashew nuts, walnuts etc)
- Cabbages, kale, spinanch and any other traditional vegetable of your choice (Vegetables)
- Get a whole plant protein, this could be any type of beans you most love, any type of seeds you love dearly like pumpkin seeds, chia seeds, sunflower seeds, flax seeds etc. Which ever is readily available and most cost effective for you.
- Get any of the following fruits which are very effective in weight loss; water melon, plums, any berries
- Add some lean meat like chicken or fish
- Add good oils like olive oil or canola
- Have a water container.
all those foods are affordable and will fall within your budget.
A simple 3 days diet plan menu using the above super foods
Remember to snack in between with nuts, an eg or a fruit of your choice and take about 8 glasses of water during the course of the day.
Taking water should not be felt like a punishment, just add some water in your bottle and sip it little by little until you reach your target.
Sipping little by little eliminates the need to pee so many times as little water is being consumed at a time.
Also remember that portion control is important.
Even if you take muscle building foods but take so much, the body has a way of converting the excess into fats and we are trying to avoid this.
You can use my portion control plates to determine how much food you eat based on the type of food.
You see, eating healthy does not have to be expensive, you only need to make a decision to eat healthy and stick with the plan.
If you would like to be assisted to start being healthy, lose weight, stubborn fat, gain muscle, get that sexy body and prevent the lifestyle diseases which have become so rampant nowadays like diabetes, hypertension, infertility, cancers etc, then join our 6 months program and get more and more of awesome healthy living lifestyle education.
We focus on individuals depending on their body types, starting weight, body fat percentage, any prevailing medical conditions and consider allergens that could be making you unable to lose weight.
We are open for 6 more clients as we take small clients at a time. If you want to be guided and mentored personally on this weight loss journey or you are not happy with your weight loss progress, or you have stubborn fat that is not just going away, then let us help you.
Check our home page for subscription details.
Tags
Weight Loss