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what are good foods to eat to lose some body fat and gain muscle?

Im 17 just over 6 feet. I stopped playing hockey and have raised my bf% to 18%. What is a good healthy plan to achieve about 12% (wat i used to be) I have an average amount of muscle

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3 Responses to “what are good foods to eat to lose some body fat and gain muscle?”

  1. Biological said :

    lower carb intake.

    eat fruits, tuna, chicken, low fat sandwich, no rice.

    plenty of protein shakes, make sure u do cardio.

    salads and juice.

  2. Matt said :

    High protein, low fat like chicken/turkey

    Incorporate cardio and keep your carbs coming from healthy foods, like whole wheat products, fresh fruit and vegetables

  3. Uther Aurelianus said :

    Dieting doesn’t work. Here’s what you do:

    First, get smaller plates. Most dinner plates these days are huge.

    Next, plate your food as follows, 1/2 the plate vegetables, 1/4 protein, 1/4 carbohydrates. Fruit on the side or for snack.

    Eat less, and more often. Instead of three big meals, three small meals with three snacks in between.

    Shop in the outer sections of the supermarket. That’s where the healthy foods are. The junk is in the middle.

    Read the labels.

    Go for items with higher dietary fiber. If you eat pasta, get whole wheat pasta. It has more fiber, plus I think it tastes better.

    Fats: You need them to process vegetables, so don’t cut them out. Besides they help make many things taste better. Just cut way back. Also check and make sure the are unsaturated fats. That will help your cholesterol levels. The fats you want are usually the ones that are liquid at room temperature, but completely avoid trans fats. Trans fats are near liquid, but they are saturated fats and are REALLY bad for you.

    DO NOT CUT OUT SWEETS. By trying to cut them completely, you end up binging on them, then regretting it later.

    When you eat carbs, have some protein with them. That keeps your blood sugar levels even. Even if your not diabetic, your blood sugar levels can still fluctuate and cause problems.

    Condiments such as mayonnaise and butter. Do not use the light or low-fat varieties. Just learn to use less. That way, if you go out and the light variety is not available, you’re used to to it and don’t go overboard.

    If you do binge, do not get discouraged and go back to old habits. Say “oh well, tomorrow’s a new day,” and get back on that horse.

    Walk every day, at least twenty minutes. Not a casual stroll, but a determined walk.

    Realize that this is a life change, not a diet. Diets don’t work.


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