Diet for lean mass gain and fat loss

If you are part of the large group of people who are interested in gaining muscle mass and losing fat at the same time, know that this can be a somewhat time-consuming process.

First of all, it's important to keep in mind that to achieve this you need to have a healthy diet. In addition to this, it is also extremely important to maintain a practice of physical exercises every day.

Want to know more about this diet to gain muscle mass and lose fat? Then continue reading this article, as it is full of important and interesting information on the subject.

How should the diet in question be?

So that you can gain lean mass, it is extremely important that in your diet you eat a large amount of protein in all your meals, even snacks.

Some foods rich in proteins are: meats, fish, chicken, eggs and cheeses. These can be added to sandwiches, tapioca and omelettes, so that the meal has a higher protein value.

It is also worth remembering that in this diet you must include good fats. Some of the foods that contain good fats are: chestnuts, peanuts, tuna, sardines, salmon, chia, linseed, avocado and coconut.

Good fats should be ingested and added to your diet, as they help reduce inflammation in the body and still provide hypertrophy with all the nutrients it needs.

In addition to everything mentioned here, it is still important to prefer the consumption of whole foods, such as bread, rice, pasta and whole grain biscuits.

These foods can be combined with carbohydrates and proteins or fats, such as bread and cheese or tapioca with eggs, to present a complete and healthy meal at the same time.

Also know that in addition to paying close attention to carbohydrates, proteins and fats that are consumed, it is also important to increase the consumption of fruits and vegetables.

This is due to the simple fact that they are responsible for providing essential vitamins and minerals so that our body can allow the organism to function properly and promote hypertrophy.

Water consumption

In order for you to be able to stimulate lean mass gain (muscle), it is very important to drink at least 2.5 liters of water per day. By doing this, you will also be able to avoid liquid retention, thus being able to deflate the body.

Also know that the bigger the person is, the greater the amount of water that should be consumed.

But how do I know if I'm drinking the right amount of water? To do this, just observe the color of the urine, which should be clear, almost transparent, and odorless. In case it's dark and smells strong, that means you should increase water consumption.

How should the practice of physical exercises be?

In order for you to gain muscle mass, it is very important to practice strength exercises, such as crossfit and bodybuilding. These activities are ideal because they force the muscle to pick up more weight, stimulating it to grow more and more.

In addition to strength training, it may be important to practice low-intensity aerobic exercises, as these stimulate fat burning without harming the muscle mass that was gained in strength training.

Some low-intensity aerobic exercises are, for example, walking, dancing, cycling or skateboarding.

It is worth mentioning that it is very important to always keep in mind that reducing body fat and increasing muscle mass is important to have a strong and healthy body.

For this to be possible, it is important to combine the practice of correct physical exercises with good eating habits.