We are all looking for “secrets”, “magic bullets”, and “hacks” that lead us to instant gains (or losses). This post is not about any of those things.
There is no food that you can eat that will cause your body to suddenly build muscle, burn fat, or both at the same time, without you putting in the necessary work. Strength / resistance training effectively develops muscle. Calorie deficit burns fat.
This post provides you with food that is high in protein and low in relative calories. Consume these in tandem with an appropriate exercise program and eating plan and you will see results.
Better Choices
Certain things that you eat are more likely to add fat to your body. Meanwhile, there are other foods that you can eat that will not only help you reduce your body fat, but will also help you gain muscle at the same time. This is a process known as body recomposition, and it’s one of the fastest ways to get to your goal without cycling between bulking and cutting.
So today I want to identify some of the best foods that can help you burn fat while building muscle at simultaneously.
White Fish
We start this list with white fish. White fish is not a specific type of fish; rather, it refers to mildly flavored, quick-cooking fish that is typically inexpensive. White fish favorites include tilapia, cod, bass, grouper, haddock, catfish, and snapper, which are excellent for frying, searing, soups and chowders, and baking.
Typically, white fish is very low in fat but very high in protein. Though dietary fats don’t necessarily lead to you gaining body fat, dietary fats do add additional calories to your daily total. So even though a fish like salmon can help you get lean while building muscle, white fish are considered even leaner sources of protein.
When we compare farm-raised salmon to cod, we find that a 4 oz fillet of cod has about 93 calories, 20 grams of protein, and less than 1 gram of fat. A 4 oz portion of farmed salmon contains about 236 calories with 23 grams of protein and 15 grams of fat. Wild-caught salmon would be a much better option and is definitely considered a lean source of protein that can help you build muscle and burn fat but compared to white fish it still contains about double the calories that you would get from cod for almost the same exact amount of protein.
Egg Whites
Next up are egg whites. Now of course you can eat the whole egg and still get lean in the process, but the best way to maximize protein and minimize excess calories is by eating just the whites. You won’t get the rich macronutrient content that comes from egg yolk, but when we compare whole eggs to egg whites, it’s easy to see that you save quite a bit of dietary fat.
A single large egg contains about 78 calories with 6 grams of protein and 5 grams of fat. On the other hand, one egg white will contain only 17 calories with 3.5 grams of protein and basically 0 grams of fat. So even if we compare one whole egg to two egg whites, you can see that the egg whites save you a lot of calories for more protein. Two egg whites would only be 34 calories with 7 grams of protein and basically still 0 grams of fat.
If you’re trying to keep calories low and protein high while still enjoying the taste of your eggs, you can try adding one or two whole eggs and then for the rest of the protein scramble with egg whites.
Shrimp
Another excellent low-calorie source of protein is shrimp. Shrimp is actually one of my favorite sources of protein when I’m on a lean bulk mostly because I just like how it tastes. It doesn’t taste exactly like fish nor does it taste anything like beef, chicken, or pork so it helps add more of a variety of different tastes to my diet.
You can add add soy sauce and some garlic to shrimp to enhance the flavor without adding any empty calories. Shrimp cooked this way can be added to a variety of meals to add flavor and protein.
Four ounces of farmed shrimp contain only around 80 calories with around 15 grams of protein and under 2 grams of fat. Wild-caught shrimp has about 120 calories, 23 grams of protein, and 2 grams of fat.
Shrimp can also be purchased pre-cooked. Throw it on the frying pan for under 2 minutes and your protein source is ready, making it very convenient.
Chicken Breast
Another high protein, low-calorie food that is a staple in the bodybuilding community is chicken breast. Chicken breast is probably the most common source of protein listed on a bodybuilder’s diet because it is almost entirely made up of protein, and pretty much only comparable to turkey breast in terms of lean poultry.
For a 4 oz portion of chicken breast you’ll take in a little over 1 gram of fat, but it also provides around 23 to 25 grams of protein for a total of only around 120 calories.
Lean Beef
Lean cuts of beef can definitely help you get enough protein to build muscle and can help you get more creatine from your diet, without adding on a ton of additional calories. Eye of round is the leanest cut of beef which, for 4 ounces, contains about 140 calories with 25 grams of protein and only 3.5 grams of fat.
Top round is another lean cut that contains about 174 calories with 25 grams of protein and about 7 to 8 grams of fat. Other portions that aren’t quite as lean but are still considered to be lean cuts for beef include tenderloin and bottom round.
Lean Ground Beef
Another low-calorie, high protein option is lean ground beef. Lean ground beef can be prepared in a variety of ways including vegetable stir fry, stuffed peppers, and, of course, burger patties.
Four ounces of 95% lean ground beef contains 155 calories made up of about 24 grams of protein and only 5.5 grams of fat. 93% lean ground beef is also relatively low in calories, for red meat, containing 172 calories with the same 24 grams of protein and roughly 8 grams of fat.
Seitan
Rounding out our list, we have a vegan/vegetarian option. Seitan is a substitute for meat made from wheat gluten that tastes and feels like chicken. Seitan is entirely plant-based. You can buy it in many health food stores or make it yourself. It’s usually made from vital wheat gluten, which has a similar texture to flour but is mostly, well, gluten. A friendly reminder that, despite its bad reputation, gluten is essentially pure protein.
Seitan has a chewy texture similar to chicken and a pleasant savory umami flavor. It also readily absorbs the flavors of whatever is cooked with it, making it a bit of a blank canvas.
If you don’t have a gluten intolerance, Seitan can be an amazing source of plant-based protein to add to your meals. Seitan is almost entirely made up of protein. Just one oz of seitan contains only around 100 calories, but it delivers 21 grams of protein, .5 grams of fat, and 4 grams of carbohydrates. You will be hard pressed finding anything that gives you 21 grams of protein at only 100 calories. If prepared properly, seitan can be delicious and also has a good texture.
A Final Thought From DigEnet
Like I said at the very beginning of this post: There are no “magic bullets” that can instantly transform your body. The food identified above must be incorporated into your dietary strategy and accomplished along with a proper workout program. Take care not to just add these items, they are meant to replace currently eaten foods. You must maintain that calorie deficit if you expect to achieve results. I will see you next time…