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Nice muscles and great shape of the body — everybody wants it and everybody knows that in order to get it you need to workout and eat correctly. But, what is the best diet for building lean muscle? What should I eat to lose fat and build lean muscle?

Don’t worry, we have the answer to your questions — read this article to find out which are the best foods for fat loss and muscle gain you should include in your diet. Moreover, our recommendations will make your results 75% more effective.


To get started, it’s essential to know that each food has its own macronutrients (protein, fats and carbs) and micronutrients (water soluble vitamins, fat soluble vitamins, minerals and water). Both macronutrients and micronutrients are necessary in our diet. We all need to consume these nutrients to keep our body in balance.

Now that we understand more clearly the value of each of these macronutrients and micronutrients, you can note for yourself our recommendations regarding each of them individually.


Why is protein so important? Protein is fundamental for building blocks of bones, muscles, cartilage, skin, and blood. Your body is using protein to build and repair tissues, to make hormones, enzymes, and other essential body chemicals.

A diet lacking in protein may cause changes in your body composition that develop over a long period of time, such as muscle wasting. This can happen because your body tends to take protein from skeletal muscles in order to preserve more important tissues and body functions.

Now that you know you should definitely include protein in your diet, here are the best foods high in protein for bodybuilding:

  • – chicken breast
  • – fish
  • – lean steaks
  • – salmon
  • – turkey breast
  • – egg whites
  • – whole eggs
  • – beans
  • – whole grains
  • – lentils.


Why do we need carbohydrates in our diet? Are carbs among best foods for muscle gain and weight loss?

Carbohydrates are the body’s main source of energy. A diet lacking carbohydrate can cause headaches, weakness, fatigue, difficulty concentrating, nausea, constipation, bad breath and vitamin and mineral deficiencies.

Benefits of eating quality carbohydrates:
-> carbohydrates act like fuel during high intensity exercise;
-> spares part of the proteins (in order to preserve muscle mass during exercise);
-> good carbs help fuel the brain, kidneys, heart, muscles, and the central nervous system.

To gain the benefits of carbohydrates you should always choose the ones that are loaded with nutrients. Examples of eating good carbs: eat corn from the husk versus corn flakes, choose a peeled orange over orange juice, baked potatoes instead of chips. Use brown rice instead of white and whole grain flour over white flour.

Top healthy foods high in carbohydrates:

  • – brown rice
  • – sweet potato
  • – red potato
  • – whole grain pasta
  • – oats
  • – oranges
  • – chickpeas.


Fat is one of the 3 essential macronutrients the body needs, along with protein and carbs. A balanced diet should also include fats.

Benefits of eating healthy fats:

-> it decreases the risk of heart disease;
-> it prevents abnormal heart rhythms;
-> it fights inflammation and lowers triglycerides associated with heart disease;
-> it prevents the hardening and narrowing of the arteries.

Here are the top foods high in healthy fats:

  • – olive oil
  • – almond butter
  • – avocado
  • – almonds
  • – cashews
  • – coconut oil.

Try to add these best foods for fat loss and muscle gain to your daily nutrition plan to achieve your goals and challenge your body through physical activity. Have you tried EMS fitness? It’s the best way to do a full body workout in just 20 minutes with the great benefit of high muscles activation!