The Best Foods For Building Muscle And Losing Fat


While having a regular and effective exercise routine is an important part of acquiring a toned, muscular body, another equally (if not more) important aspect is your diet.

If you eat right, those gains will come much more quickly than if you don’t care about your diet. Lean meat and fish are extremely important as they are sources of protein but don’t forget about dairy products and vegetables. The frequency of your meals is also significant, with the optimum being five meals a day and two snacks in between your meals.

Choose a low-carbohydrate, high-protein diet if you want to lose fat and maintain your muscle mass. Your daily menu should feature green leafy veggies, peanut butter (no salt), nuts, seeds and low-fat cottage cheese. Protein bars should be 12-15 grams per serving and not more.

Some great protein-rich snacks for gaining muscle are:

Low-Fat Cottage Cheese

This is one of the fundamental protein-based foods for a bodybuilder. It contains virtually no carbohydrates and 12 grams of protein per 100 grams. It’s also full of essential micronutrients such as iron, vitamin A, and calcium. Low-fat cottage cheese is a highly nutritious food source and it’s absolutely essential if you’re serious about getting big.

Egg Whites

A single egg white can contain up to four grams of protein and only 15 calories. Since all of the fat and cholesterol is within the yolk of the egg, the egg white is completely fat-free. A three egg omelet contains about 210 calories. However, if you separate and remove the yolk, the number drops to about 50, which is more than four times less. A great way to keep muscle and lose fat.


Almonds are easy to carry around anywhere and they stay good for long periods of time. You can eat them raw or in a salad, and even make them into protein bars. One cup of these delicious nuts contains 20 grams of protein.

Beef Jerky

Who doesn’t like jerky? The good news is that it’s also quite good for you. It’s high in protein (which is always good for building muscle) and can keep you full until your next meal, preventing you from snacking on high-carb foods that can be detrimental to your fat-loss regimen.

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