Nutrient-rich muscle gain and fat loss menu for women

To have a balanced and toned body, exercise to gain muscle – lose fat is essential. During the training phase, a varied and nutritious diet is also an important part. The nutritional menu for muscle gain and fat loss will support the effectiveness of training for women. In addition, a healthy diet also helps maintain shape and skin.

The article brings a menu to gain muscle and lose fat for women. Invite you to consult!

Principles of gaining muscle and losing fat

Gaining muscle and losing fat helps women to have a slim and toned body. To gain muscle and lose fat effectively, you need to make sure to keep the same muscle mass while reducing the calories your body absorbs.

If you want to lose fat, you need to burn more calories than your body consumes. However, if you restrict calories, to function properly, the body will use its available energy reserves, including: fat, carbohydrates and even protein. This results in you being able to lose fat, but lose significant muscle mass.

Therefore, the female diet needs to have a nutritional balance to meet the needs of both muscle gain and fat loss activities.

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Principles of muscle gain for women

Overemphasizing the diet and neglecting the exercise routine leads to the loss of muscle mass. Therefore, in order to tone the body, muscle building exercises are extremely important.

At the same time, a healthy diet rich in protein is extremely important in gaining muscle. During the muscle gain phase, the body requires a protein-rich menu to promote muscle building and growth.

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Principles of fat loss for women

To lose fat effectively, you need to exercise to burn fat, while building muscle. During the fat loss phase, the menu should limit saturated fats.

Fitness experts say, you can lose fat based on the method of heart rate training. High-intensity exercises can help you burn more fat. This method helps you burn fat instead of glycogen, a type of carbohydrate that our bodies store for quick energy use.

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Diet to gain muscle and lose fat for women

To determine the mode of muscle gain and fat loss, you first need to calculate the number of calories your body needs to maintain your current weight. You can use HelloBacsi’s BMR calculator to determine how many calories you need in a day.

MSc. Liz Applegate, University of California guide, after determining your basic daily calorie needs, subtract up to 300 calories. Assuming you need 2,000 calories, your body can lose fat and gain muscle if you give your body 1,700 calories.

In parallel with exercise, you can build a multi-nutrient diet based on the amount of calories you need to load the body above. In your diet for muscle gain and fat loss, you need to make sure you get enough protein, healthy fats, vitamins and minerals.

Basic nutritional ingredients the body needs when exercising

High protein content

The amount of protein you need to consume depends on your body fat percentage. Therefore, there is no specific number, exactly how much protein you should eat during the day. Instead, you need to know your own muscle-to-fat ratio.

Protein will support the maximum in building muscle cells for you. The National Academy of Medicine recommends that adults eat at least 0.8g of protein per kilogram of body weight. According to bodybuilders, to gain muscle and lose fat, you should add 1.6g of protein per kilogram of your weight every day.

You can split protein meals throughout the day. Healthy protein foods include: eggs, chicken breast, dairy products, and protein supplements.

In addition, you can also get vegetable protein from nutritious foods such as beans, peas, sprouts, broccoli, spirulina, etc. The incorporation of plant protein in the diet increases Fat loss muscle will help stress on the kidneys.

Add the right amount of carbohydrates

Besides protein, carbohydrates are also a source of energy for muscles. Therefore, in the menu to gain muscle and lose fat for women, you should not completely eliminate carbs from your diet. Instead, you can opt for high-fiber carbohydrates, such as wholegrain breads and cereals. In addition, fruits and vegetables are also good choices.

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Limit saturated fat – Increase good fat

For the best fat loss, you should limit the amount of fat in your diet, especially saturated fat.

Instead, focus on good sources of fat like:

• Vegetable oils (olive oil, rapeseed oil, etc.)
• Avocado
• Seeds.

In addition, fatty fish such as salmon, herring, sardines … both provide abundant protein and contain many healthy fats.

Suggestions for a diet plan to gain muscle and lose fat for women

The following are healthy fat loss diets for women.

Breakfast

Suggestion 1: Yogurt served with seeds and berries

Plain Greek Yogurt (or Cottage Cheese), served with chopped nuts, almonds, and cashews. You can add berries such as strawberries, blueberries, raspberries, etc.

Suggestion 2: Oatmeal porridge, walnuts and honey

Oatmeal porridge cooked with fresh milk without sugar. You can choose vegetable protein from nuts such as walnuts, cashews, etc. In addition, you can add carbs and vitamins with 1 tablespoon of pure honey. Dessert with bananas and strawberries to get the extra minerals and fiber you need.

Lunch

Suggestion 1: Tuna salad served with brown rice

This is a quick lunch suggestion for busy people. You can prepare tuna salad, including: lettuce, broccoli, tomatoes, bell peppers and low-fat mayo, served with brown rice.

Suggestion 2: Teriyaki chicken sandwich served with berries

The taste of this dish promises to bring you a delicious healthy eating experience. Whole grain sandwich served with chicken teriyaki sauce, lettuce and a few blueberries. You can add some good fats with some white cheddar cheese.

Dinner

Suggestion 1: Mixed nut salad.

Get your protein through protein-rich plants such as spinach, broccoli (broccoli), spirulina, chickpeas, lentils, chia seeds, etc. You can also add unsaturated fats Mix with nuts (pistachios, pumpkin seeds, sunflower seeds…) Finally a little tomato and date for extra flavor.

Suggestion 2: Chicken lentil and carrot soup

You can stew chicken breast with lentils to provide protein for the body. Chicken soup with onions, carrots, potatoes and olive oil. Add a pinch of chopped parsley for extra flavor.

The menu to gain muscle and lose fat for women can be easily designed from easy-to-find ingredients. In order to optimize the process of gaining muscle and losing fat, in addition to a scientific diet menu, you need to follow the appropriate nutritional principles. Wish you quickly get the toned body as expected!