Lose fat without losing muscle! The key is to get enough protein

[Key Points]: Some people lose fat and become thinner, but they look sickly, mainly because they don’t have nice-looking muscles. A good way to lose weight is not just to lose fat, but also to maintain muscle. How to lose fat without losing muscle? The key is to get enough protein!

During the fat loss process, if the protein intake is insufficient, muscles will easily be lost, and if the proportion of components is not improved, weight loss will be a failure and you will never get a good figure. When gaining muscle, if your protein intake is insufficient, then a small portion of the weight you gain will be muscle, and most of it will be fat. Therefore, the key to losing fat without losing muscle is to consume enough protein.

To get enough protein, you need to eat more of the following foods:

meat

Meat is one of the main sources of animal protein. Meats such as beef, chicken, and lamb are rich in protein. It can be added to your daily diet during weight loss, but the cooking method should be mainly frying and boiling, and less frying.

Beans

Soy foods such as soybeans, lima beans and black beans are rich in protein, among which soybeans have the highest nutritional value. You can add a small amount of beans to rice when cooking, which can not only fill your stomach and lose weight, but also provide rich protein.

Dried Fruits

Dried fruits such as sesame seeds, melon seeds, walnuts, almonds, and pine nuts have high protein content. However, nuts contain a lot of calories, so you must eat nuts in moderation and not eat too much.

Animal milk

Both cow's milk and goat's milk are rich in protein. The nutritional value of milk is very high. In addition to rich protein, fresh milk also contains calcium, magnesium, vitamin B1, vitamin B2, vitamin C and other nutrients.

Eggs

Eggs contain 11% to 14% protein and are an important source of high-quality protein. Eating more eggs, duck eggs, quail eggs, etc., especially the egg white part, is very helpful for supplementing protein.

Source: 39 Health Network www.39.net

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