Eat these 7 foods to gain lean muscles with less body fat

Good diet and a routine exercise, both are crucial in building body muscles. The body utilizes its stored reserves to build muscles and maintain itself. A high protein diet contains high calories which are utilized by the body in building lean muscles. It is obvious that eating too much food without a physical activity, leads to obesity. On the other hand, if you are only focusing on exercise, the body might get deprived of nutrients it needs to maintain itself and it might get suffered from negative energy balance, a condition in which there is an excessive reduction in body mass.

Here are some foods which are high in proteins and considered as best bodybuilding nutrition,


Beef is abundant in protein. Protein in beef has high nutritional value and contains 8 essential amino acids, amino acids promote muscles growth & strength and they are very important from the health perspective.  
Nutritionists consider beef a healthy and beneficial for health. It increases body muscles and red cells in the blood. Moreover, it strengthens your immunity by increasing antibodies production. Beef is also a rich source of iron, zinc and selenium. Iron is a precursor of hemoglobin, zinc helps in building new tissues, and selenium is an antioxidant which helps in removing toxic substances from the body.


Eggs are highly beneficial for the body, they are full of protein, iron, amino acids, and antioxidants. Eating 2 eggs daily gives you 12 grams of protein and a bunch of vitamin A, B and D. It is effective in strengthening of the muscles. Cholesterol in the eggs regulate steroid hormones and improve their function, leucine in eggs helps in building and strengthening of the muscles. 


Enriched with protein, shrimps can be a best diet to get lean muscles without getting any additional calories. They have high quantity of the amino acid leucine. Leucine is an essential amino acid and it is involved in biosynthesis of body proteins. 1 ounce of baked shrimp provides about 10grams of protein and contains very little fat and carbohydrates. Read further facts here


Chicken is considered as a healthy diet, as it is high in proteins and less in fat. An average man who weighs around 70kg should take 200 grams of chicken daily as it is recommended by the nutritionists. 200 grams of daily chicken provides you with recommended daily allowance (RDA) of protein. Other than protein, chicken also contains high level of selenium which is an important and healthy mineral having role in boosting your immune system and fertility. Chicken also promotes weight loss. Soruce
Protein in chicken depends on how the poultry is prepared and which part of the bird you eat. Read more about the calories in different parts of the chicken here


Milk is also called as a complete diet. One glass of milk provides all essential nutrients to your body. It is full of protein, calcium, carbohydrates, and fat. Calcium in milk strengthens the bones and teeth, relieve in arthritis, improves digestive system and promotes a healthy skin. 
Milk has a high concentration of a protein called casein, casein is a slow absorbing protein because it causes an increase in blood amino acids which stays in the circulation for a longer period and there is less protein breakdown during body’s normal metabolism. 
Studies have shown that milk can increase the muscular mass of peoples who drink it along with workout. 

Lentils & Rice

Lentils are a wonderful source of protein for vegetarians. These are low in calories and high in nutrition. Other than proteins they are also an excellent source of fibers, vitamins and minerals which are great for overall health. High fiber in it keeps cholesterol levels low which keeps heart & blood vessels healthy. Due to its high carbohydrates and fiber contents, lentils provide high energy to the body which allows you to exercise harder and let your muscles grow at a faster rate.
Lentils contains 17.9 grams of protein per cup. 
Rice on the other hand, high in carbohydrates and provides energy during your workout and let you exercise for longer hours. 


Their benefits are countless, they are high in protein & energy. Each ¼ cup of almonds contains about 8 grams of protein. Due to its anti-inflammatory and antioxidant properties, almonds play a special role in losing weight. 
Almonds can be added to the daily diet to give an extra boost to your muscles building efforts. 

Protein supplements

No one can deny a fact that protein based supplements play an important role in building muscles, they can speed up the muscles metabolism and builds muscles at a quicker rate. Some muscles building supplements contain whey protein isolate, some are arginine based such as ecdysterone, some are creatinine based and so on, all are beneficial for the muscles in various ways. 

If you are taking protein supplements with a good diet, then definitely your muscles building process will be quicker with prolonged effects. 

As there are many brands of bodybuilding supplements available in the market, not all of them are perfect as they claim to be, you should only buy from an authorized vendor which guarantees you good results with a money back guarantee. 

In the end, one thing you should keep in mind that with tons of benefits, every diet has some side effects too, for example, red meat, when taken in higher amounts, may cause damage to kidneys. So, always keep a control on your diet especially while taking high protein diets, do your routine exercise so that a balance remains there and your body stays healthy.