Those who practice activities involving weight training usually have the desire to gain muscle mass and lose fat. Of course, exercise is very important for this, since it works directly on these two aspects.
But a targeted diet can collaborate (and a lot) with muscle mass gain and weight loss, even for those who do not practice weight training but want to improve in that sense.
Thinking about it, we have separated some tips for those who want to put together a menu that collaborates with this process. Check it out and learn more:
How to put together a menu to gain muscle mass and lose fat?
To put together a menu of any diet, it is ideal to first seek the guidance of a nutritionist, so that he / she can guide you on how to do this according to your body.
But in general, an eating plan to gain muscle (or lean mass ) and lose fat involves controlling the consumption of carbohydrates , proteins and fat. In this sense, the recommendation can be made as follows:
30% of the total daily kcal destined for proteins – which would be equivalent to approximately 150g (considering a diet of 2000kcal / day);
55% of the total daily kcal destined for carbohydrates – which would be equivalent to approximately 275g (considering a diet of 2000kcal / day);
15% of the total daily kcal destined for fats – which would be equivalent to approximately 33g (considering a diet of 2000kcal / day).
When choosing the ingredients, it is necessary, therefore, to prioritize those that are most appropriate according to the objective.
For example, good sources of protein are: meats (chicken, fish, red meat), egg, milk and its derivatives, soy, quinoa , lentils, etc. So, they are good options to include in the diet.
My name is Veronika and founded “Hickey Solution” in an attempt to pass plain and working solutions of Health, Fitness, and Skincare related issues.
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