12 Foods That Build Muscle & Burn Fat (Simultaneously)
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- เผยแพร่เมื่อ 29 พ.ค. 2024
- These foods will help you lose weight, burn fat, and build muscle at the same time. Many of the foods you'll eat whether it's for weight loss, bulking, or cutting can be used for multiple goals. Body recomposition allows you to build muscle and burn fat at the same time. These are the best foods to accomplish that.
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Certain things that you eat are more likely to add fat to your body. Meanwhile, there are other foods that you can eat that'll not only help you reduce your body fat, but will also help you gain muscle at the same time. This is a process known as body composition and it's one of the fastest ways to get to your goal without cycling between bulking and cutting. So today I want to give you the 12 best foods that'll help you build muscle and burn fat at the same time.
And first I want to start with fish specifically fish with white meat. This includes fish like flounder, cod, and of course whitening fish. Typically white fish is very low in fat but very high in protein. And even though dietary fats don't necessarily lead to you gaining body fat, dietary fats do add additional calories to your daily total. So even though a fish like Salmon can help you get lean while building muscle, white meat fish are considered even leaner sources of protein. For example, when we compare farm-raised salmon to cod we find that a 4oz fillet of cod has about 93 calories, 20 grams of protein, and less than 1 gram of fat meanwhile a 4 ounce portion of farmed salmon contains about 236 calories with 23 grams of protein and 15 grams of fat. Wild-caught salmon would be a much better option and is definitely considered a lean source of protein that can help you build muscle and burn fat but compared to white-fleshed fish it still contains about double the calories that you would get from Cod for almost the same exact amount of protein.
Next, we have egg whites. Now of course you can eat the whole egg and still get lean in the process. But the best way to maximize protein and minimize excess calories is by eating just the egg whites. Although you won't get the rich macronutrient content that comes from egg yolk, when we compare whole eggs to egg whites it's easy to see that you save quite a bit of dietary fat. 1 large egg contains about 78 calories with 6 grams of protein and 5 grams of fat. On the other hand, 1 egg white will contain only 17 calories with 3.5grams of protein and basically 0 grams of fat. So even if we compare 1 whole egg to 2 eggs whites you can see that the egg whites save you a lot of calories for more protein. 2 egg whites would only be 34 calories with 7 grams of protein and basically still 0 grams of fat. If you're trying to keep calories low and protein high while still enjoying the taste of your eggs you can try adding one or two whole eggs and then for the rest of the protein scramble with egg whites.
Another seafood that I haven't mentioned is shrimp. Shrimp is actually one of my favorite sources of protein when I'm on a lean bulk mostly because I just like how it tastes. It doesn't taste exactly like fish nor does it taste anything like beef, chicken, or pork so it helps add more of a variety of different tastes to my diet. I also like to add soy sauce and some garlic to my shrimp because it makes it taste even better without adding any empty calories. 4 ounces of farmed Shrimp contain only around 80 calories with around 15 grams of protein and under 2 grams of fat. Wild-caught shrimp has about 120 calories, 23 grams of protein, and 2 grams of fat. Also, another reason why I really like shrimp is that you can get pre-cooked shrimp, throw it on the frying pan for under 2 minutes and your protein source is ready making it very convenient.
Another food that is a staple in the bodybuilding community is chicken breast. And the reason why chicken breast is probably the most common source of protein listed on a bodybuilder's diet is that it's almost entirely made up of protein, and pretty much only comparable to turkey breast in terms of lean poultry. For a 4 ounce portion of chicken breast you'll take in a little over 1 gram of fat, but it'll also provide around 23 to 25 grams of protein for a total of only around 120 calories.
Now based on the foods that we've gone over so far you're probably thinking that steak and red meat is nowhere to be found on this list. However lean cuts of beef can definitely help you get enough protein to build muscle and can help you get more creatine from your diet, without adding on a ton of additional calories. The leanest cut of beef is the eye of round portion which for 4 ounces contains about 140 calories with 25 grams of protein and only 3.5 grams of fat. Top round is another lean cut that contains about 174 calories with 25 grams of protein and about 7 to 8 grams of fat. Other portions that aren't quite as lean but are still...
0:25 Fish
1:22 Egg whites
2:20 Shrimp
3:08 Chicken breast
3:37 Steak and Red meat
4:18 Lean ground beef
4:51 Seitan
5:27 Low fat Cottage cheese
6:05 Tuna
6:33 Pork Tenderloin
7:10 Lean ground turkey
7:45 Supplements
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sure bro
I'll sub you if you "Dome" me up?
Hero that we need but dont deserve. Ty
thank you
I am the 120th subscriber lol
White meat fish
Egg whites
Shrimp, soy and garlic
Chicken breast
Lean cuts of beef
Lean ground beef
Vegetarian: seitan, low/non-fat cottage cheese
Tuna in water
Pork tenderloin
Lean/extra lean ground turkey
Protein powder: whey, pea protein, creatine (watch carbs in flavours)
Thanks bro
You're a hero!
Your the man
Love you
Thank u
Fish
Eggs
Shrimps
Chiken breast
Setein
Cottage cheese
Tuna
Pork
Lean ground Turkey
Supps: Whey, Plant Protein, Pea Protein, Creatine
Thanks bhai
Fish with white meat
Egg whites
Shrimps
Steak and red meat
Lean ground beef
Chicken breast
Seitan
Cottage cheese
Lean ground turkey
Tuna
Pork tenderloin
Supplements - whey/plant/pea protein,creatine
Aye thanks!
What about chicken thighs?
Ur the best
I know you might not see this comment man but i lost 68 pounds in the last 6 months and gained a lot of muscle, bringing me close to my dream physique, and it all started with watching one of ur vids, i wanna thank you for what you do and push u to keep doing it cause it can have a huge influence on some people's lives, ty man much respect u got a place in my heart without knowing it💪
I'm glad your making to your dream, I just started mine last week watching video of workouts so I can lose fat and gain muscle
@@cheezerexe1392 ayee nice to hear that mate ur gonna make it 4 sure just gotta believe in yourself!!!!!
Awesome!! Congrats!! your comment is inspiring. Thank you for sharing. Kepp up the great work, commitment, and dedication. Hope you reach your dream physique.
Congratulations
Nice story, bro. 😂
Thanks brother your videos are just amazing keep up the good work 👍🏻
OUTSTANDING. Thank you so much.
I ALWAYS enjoy looking at this man.
Thank you so much i have to go grocery shopping tommorrow and this will def help w the gains appreciate the info you got a new subscriber forsure 🤙🏻
Great information thanks for the advice!!!!!
I have came across your videos randomly quite often during the past two weeks. Thanks for the help.
*laughs in TH-cam algorithm*
Very helpful...straight forward with no fluff👍🏾 !
Yes, I agree.
🙏😷
🤣🎉🍗😌
This channel is just amazing!
ive learnt so much from this channel thank u
Very well said bro about this topic and about 12 food that builds muscles and fats loss and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always
Very nice explain sir God bless you and your family
Good on you mate , thanks for the great info. Cheers 🤞🏼
That’ll be $ 4200 sir, thank you. - this is what these guys actually do
Awesome content sir!
much love
from Philippines
Thx for the content brother.
Very informative.. Great one
i undrestand what you are talking u'r voice is clear thank so much my brother💪💪
Great Video ! Thanks
Thanks so much Gravity Transformation your tips help so much……..
Your videos are very informative sir
Love your videos keep it up 👍
Like before I even start watching it. Always here to give some really good high quality content. Very nice videos indeed
Awesome content brother
Thank you this video was very helpful to me
I appreciate this video!
thank you, that was very informative. on that same subject, could you please make a video commenting on the efficiency of simultaneously building muscle & burning fat (by eating high protein low cal foods) vs doing the traditional bulking and cutting cycles? I wonder in which ways one before is now efficient than the other.
Did they ever create this video you mentioned
This is amazing thank you
Thanks bro very usefull💯💯👍👍
Awesome vid! Making my grocery list now!
Keep it up myaan😍
This guy is the best!!!
Very informative.
I sell fish for a living, and will say if you're looking for wild caught salmon most places will only have sockeye as the option. Which is probably even a better option than normal salmon, but the reason only sockeye is available most places is due to laws in regards of wild caught atlantic salmon.
U r killing innocent animals,U will rot in hell
Thats great info I appreciate it
@@nobody6440 I used to be a strict "healthy" vegan for 9 years. One day I was craving salmon like a mad man out of the blue. I took it as a sign and ate some. Felt my brain lighting up with stimulating. I had also been experiencing really tight shoulders and muscles. Also I would get sick around twice a year. Now I eat sustainable caught fish and pasture raised eggs. I haven't been sick in over 2 years and my brain functions alot better. Plant based ALA omega 3 is converted to DHA and EPA at a poor rate. 2% to 5%
Anyways I'm not trying to convert you I'm just sharing my experience. I still don't support factory farms and I feel pretty good about that. But I feel alot healthier than I was as a whole food organic vegan by adding fatty fish and pasture eggs.
soooo you kill innocent animals for monetary gain and minimal at that smh
@@nobody6440 All life (except for autotrophs) survives by killing and consuming other life. So stop worrying about it.
awesome thank you
The production value in your videos have always been off the chart. Your editors need a raise, lol.
Too the point. Love it
Great video
No fat or low fat protien products are less filling. Therefore, they do not satisfy, so that one tends to eat more. It also spikes anabolic, fat-storage hormone Insulin more, and therefore are more inclined to make one put on fat, while inhibiting breakdown of fat. High fat meat and dairy are therefore the better options towards losing one's body fat.
Counting calories is not as important; it's better to concentrate on Glycemic index, and more specifically on Insulin index. For example, Insulin index for Butter: 2%; for Full Cream Cheese: 8%; for Bacon: 9%; for Egg Yolk: 15%; for Whole Egg: 21%; Turkey: 23%; while for Egg White: 55%; Low fat Yogurt: 76%; Baked beans: 100%; Potato: 121%, etc.
Concentrate on taking in nutrient dense, bio-available, whole foods - fat included. Specifically look out for fatty fish, fatty meat cuts, and full fat dairy products, while avoiding low fat products.
Important also: Avoid Soy, since mimicking anabolic Estrogen; it is Endocrine disrupting. Similar to Cortisol, Soy suppresses Thyroid function; thus lowering metabolism in general, and additionally Soy is a Protease inhibitor.
One suggestion - it would be helpful if you would show tables of nutritional data long enough for us to read them, and when comparing two options show them side by side. Other than that, great information here. I'm hitting the subscribe button.
id love another vid showing some more great forearm workouts, its been 2 long.
Well mediterranean diet. Mostly white fish like sea bass, sardines, anchovies fresh, tuna, flounder, sole. I eat like 400-500g x3 a week and calories kept low along with saturates/cholesterol and feel full.
White fish is leaner but it also has very little in the way of omegas and amino acids like salmon and it also doesn't help against heart disease like ocean caught Salmon does.
Would love a high protein low colesterol video to help put on the muscle in a heart friendly way.
Can u please do one on these super foods and super coffees. There are so many mushroom coffees its overwhelming. I like black coffee but I do get a acid after effect . big fan great videos I rewatch when I make a new diet or gym plan. Thanks!!!
One little can of tuna can have 100% of the USD limit for mercury for a whole week...Pea protein can have lectins which can inhibit protein absorption.
Thanks Gravity for some comments on vegans! I watch every Video and love that you now also make more suggestions for vegans!
Thanks👍💪🏻
Excellent.
I like how you use to scenes from Twister to describe red meat. That scene with the eggs 🍳 and 🥩 steak in the same cast iron pan has always been seared (no pun intended) in my mind.
Regarding fish.
Yes, salmon has more calories per se - but it is full of good fats oils, and omega 3. Therefore very, very good. So don't discount, one over the other - instead, alternate. to reach your specific goals of weight and appearence.
Good information love from India ❤️
could you also do a video on comparison of Whey vs animal protein and when you [should and shouldnt] substitute one for the other......
Awesome video
Yeah James. 😊
Nice 🙏 tq
Good Day sir, Thank you for Sharing this 12 Food Build Muscles & Burn Fat, very healthy and Delicious, God bless you and your family.
I'm very tempted by your 6 week challenge but I don't have that much weight/fat to lose. I'm basically just trying to get rid of that last tiny bit of belly fat.
Very Nice Bro! Get Good People!
hi, do you have videos of what is better pyramid sets or straight sets? and videos that explains how to have a bulk body or lean body..
What is your opinion about creatine hydrochloride(HCI)?
Ok, the comments are great and I would like to give this a go but with my work regime and hike life, I don’t get any time to go to the gym or work out to get the results that I, myself want. How am I going to get the body I desire without all of that and just kinda get at work on a day to day basis
Nice video bro thanks for Sharing me
Great video 📹
Hi 👋
@@Babararoot55 hey 👋🏽
@@notpg13 Hey Rodney ❣️♥️
@@notpg13 Where you from ? How old are you ? Interested in talking ?❣️❣️
I love ur videos
Hey thx for this video helped so much appreciated as need to cut and burn fat build muscle, thx Jamie from london 🇬🇧 U.K.
This is fantastic. Thank you! Such a pity that creatine upsets my stomach so much!! Had to stop taking it.
That’s good it depends on what your body responds to creatine and it’s important to listen to your body
I’m a 62 yo man with back issues and have had bypass surgery. Stuck at 199 for many months and can’t get down anymore. I’m not a real active man but due walk 2 miles every day. Can this help
I prefer the salmon over the white fish..not only does it taste better,but I noticed that it also gives me a boost in libido!
can you make a video detailing the effects of ammonia smelling salts
Fat is not your enemy. Fiber and proteins should be a moderate portion of your diet, but don’t count calories.
Sugar (especially added sugar) is to be cut out of you diet immediately.
Eating healthy fats thru Tuna, Salmon, Pork, Beef, and nuts like Walnuts, Pecans and Almonds will help you loose weight. It’s healthy for you.
Do not waste money on fat free food. Dietary fat is your friend. Again it’s carbohydrates that you want to severely limit in your diet.
Yes, Dietary Fat is your friend.
To understand more about the war against fat and meat: Watch FAT FICTION documentary, and listen to Nina Teicholz - 'Big Fat Surprize'.
That’s true and yes you can limit carbs but you can still lose weight even if you eat a lot of carbs just make sure you eat a lot of complex carbs instead of simple carbs
Simple or complex, it doesn’t matter. The carbohydrates are turned into glucose and, if not used for energy the glucose is stored as fat.
If your body is in a constant state of fat storing, you will never burn thru your existing stores of fat.
The only carbs I eat are lettuce, green beans, and spinach.
All of this has to do with insulin resistance.
@@HarrisonCountyStudio But carbs do not make you fat it’s calories in a surplus that make you fat without any exercise you can still eat carbs as long as you’re in a deficit you’re gonna lose weight it doesn’t matter how you do it but if reducing carbs works for you then that’s fine but what works for me is eating a lot of carbs and still losing weight and be shredded but not looking like Mr Olympia
@@coolgainz9307 first off, every individual has many factors like genetics, age and environment that plays a large role in their metabolism and how the body copes with poor food choices. However, I will state again, after the carbs you consume are converted to glucose, you will have a spike in your insulin. If you are not active enough to ‘burn’ that excess sugar from your blood, it will be stored as body fat, to use later. This is why intermittent fasting works so well.... even with excessive carbohydrates. Because you allow your body to lower insulin to the point that you must burn fat to operate.
But the bigger picture is.... our bodies were never designed to consume the amount of carbohydrates, sugar and seed oils that have been introduced into the American diet.
Calories in/Calories out is an old way of thinking. Your caloric intake is an important metric, but the quality is the real key to health and longevity.
A lot of this information is new and goes against what we learned in colleges and universities 25 years. However the data is out here now.
Carbohydrates/sugar is a hard thing to kick. It’s addictive, like a bad drug. But it’s worth the results.
This channel is awesome. Can you upload something for vegetarians please
Thank vidio good
Food plays an important role in the promotion of health and disease prevention.👍
Wow who knew
I agree!
No way?!
Oxygen is what humans need to survive. And food. And water. Oh.. and gains
Nice ✌
Thnx
plz make a video on rib flare and rib expansion my left side chest is smaller than right side🙏🙏 😭
Ty
Never miss this guy's videos
What about peanuts and pistachios? Can they help with protein intake?
Good information on food types. But it depends on the product you buy. even though ground beef is a good source, it still depends on which type of product you buy. Some types come in different levels of fat %. the lower the more expensive. just to keep in mind.
I like all these ideas except for Tuna I have to hard to eat because of the smell of it. Though I will used these ideas to create more muscles and burn fat. Better add to these to grocery list especially during work at Amazon.
Hi, is it recommended to take a one a day men's multi vitamin when dieting or on a 3 day fast without food?
Yes it is
I only use soi protein, its super cheap, while being a nice addition to normal protein from food
But what about if I want to gain weight n gain muscle? What are the foods to eat?
I eat 4 whole raw eggs mixed with 3/4 cup of oatmeal & vegan protein for breakfast every single morning. The rest of the day I eat 85% lean ground turkey with navy beans and steam vegetables everyday all day long. Sure the turkey is the leanest but that and the whole eggs are usually the only source of fat I get everyday. Plus I keep my calories at an optimal area of around 3100. Its working pretty well for since my body fat% is down to around 8-9% and I've gain about 4-5lbs of lean muscle in a little over a month with my bcaa's, protein, HMB.
Plz make a vedio on how to grow chest
Hey man, would it be possible to write also the weight in grams/kg? Instead of just Oz so I can imagine hoe much it is. Great Video tho thank you.
Not sure if they can do that but they really know how to get 4200 usd out of people at this company. Check out the Facebook reviews and scan for the negative ones (aka the ones that are no fake filler). All say the same, you get bullied into paying 4200 USD and after that the help is not what you’d hope for. No wonder there is no trust pilot page for this
Whenever people talk about lean meats for fat free protein sources, they always neglect the best one. Wild game. Seriously, has anyone ever seen the fat content in moose and elk meat? Its almost none existent. Not to mention it is 100% free range meats as well. Wild game is what more people should add to their diet for healthy protein.
Fish lovers!!! Hands up 💪
🙌🏽
Any kind of fish?
@@regthrisnabua838 Go for wild fish eg salmon, mackerel , trout
Eggs and Chicken Breast seem to be my favourites out of this list, maybe some beef too.
Got any tips for someone with Type 2 Diabetes and has to reduce protein intake due to suffering with Gout??
Eat white meats , no red meat 🥩
I already do, but it’s the amount of protein my body can’t deal with. Red meat is bad for me, but all protein affects me. I love chicken, turkey, white fish and tuna. I just can’t process the protein quickly or efficiently enough.
You are the best!!👍💪.. can you make a program on steroids as well?.. Cheers from Sweden 🇸🇪
And this guy is talking about cuts of redmeat that are on average about 125 calories then saying they're 4oz's... A 4 oz piece of any lean redmeat is atleast 325 calories and is the size of around a can of tuna.
Is white rice a good thing to eat if your trying to lose fat
Chicken breast is around 30g protein per 100g (3.5oz) and 160 cal
Great! Must obtain Hollywood 6 pack abs at all costs! 💪
-Mr.SmartCity
I have a freezer full of deer. Has been great source of lean red meat. Calorie counting becomes a guess. Thanks for all your videos. Has really helped me out in my transformation over last 10 months.
If you go no carb diet you can eat how ever many calories you want and will keep losing fat. When I did the no carb diet (max 20g a day) I literally ate as much and what ever I wanted all day long as long as it didn’t have carbs and in two months I lost crap loads of weight it was the best diet I ever did in my life felt like cheating. I’d eat so many tablespoons of peanut butter as a shack before bed with Diet Coke and pb has tons of calories but I kept dropping weight. You won’t notice anything until week 3 or 4, and from that point on you’ll pour off the lbs. i feel like I was dropping a pound a day. I went from 210 to 175 in 2 months. And I was able to maintain 180-185 for years with regular diet. The no carb diet isn’t sustainable but it’s good to zip fat off asap. If you’re thinking of beach season, get into ketosis and stop eating carbs for two months. Some people can’t do it and it is hard but I don’t mind veggies and meats / fish, cutting out the potatoes and rice. The hard part is cutting out bread.
How do you prepare it?
@@user-lp6of4qr2o fish and meat is just with garlic and olive oil , pepper, anything with no carbs. Eat all the fats don’t worry about fat from oils.
Well this comment didn't age well. Wasn't long after circuit flipped while out of town and threw away over 150 pounds of deer meat.
@@boxy8438 damn man, my Condolence
I prefer sardines over tuna.