Meat and fish help build muscle and reduce excess fat

People who are in the process of losing weight and improving their figure need to supplement a large amount of protein to increase muscle and reduce fat.

Chicken breast

Chicken breast is a familiar dish in weight loss menus because it contains high protein and low calories. An 85g piece of chicken breast provides 123 calories and 24g of protein. This amount of protein helps the body build muscle, accelerate weight loss, and reduce excess fat.

Chicken breast is a useful food group for people who need to gain muscle.

Lean beef

Lean beef is an easy and delicious choice that is also high in protein. Accordingly, 100g of cooked lean beef contains about 27g of protein.

Protein helps you feel full faster and helps maintain muscle. This helps speed up your metabolism. At the same time, protein has a high thermogenic effect, meaning it burns more calories during digestion.

Lean pork

85g of lean pork also contains up to 18g of protein. This is an important ingredient to help increase muscle quickly and safely, good for health. Lean pork also contains very little fat, much better than using pork containing fat.

Salmon

Salmon is rich in omega-3 fatty acids and is good for your health. Omega-3 supplements help you lose body fat.

Salmon is a top food for weight loss.

You can grill salmon and eat it on whole grain bread or eat it with vegetables. Salmon is rich in healthy fats and protein, helping you feel full and maintain energy.

Tuna

Similar to salmon, tuna is also a rich source of high-quality protein and healthy fats. With 85g of tuna, it will contain 168 calories to provide 24g of protein and about 9g of unsaturated fat. Adding tuna to the menu will support weight loss and reduce excess fat effectively.

Tilapia

Although not a food that provides a lot of omega-3 fatty acids, tilapia is a source of high-quality protein for people who exercise regularly. This is an important factor in strengthening muscles.

Thanh Ngoc

Source: https://vtc.vn/loai-thit-ca-giup-xay-dung-co-bap-va-giam-mo-thua-ar831157.html