These 5 foods to eat to lose fat without losing muscle

The main purpose of a diet is to lose fat. But sometimes this food restriction or rebalancing leads to a loss of muscle mass at the same time.

Here are the different foods you can eat to lose weight while maintaining an athletic figure.


Fresh or canned, tuna is ideal for keeping in shape and nourishing your muscles, provided of course you are doing a sporting activity. And with good reason, it is a fish rich in protein (approx. 28 grams in 100g). These are essential for muscle development and have a quick and lasting effect on satiety, which is beneficial when trying to limit calorie consumption.

Chicken breast

On the list of foods to prefer, there is also chicken breast. In addition to having a high protein content (21g per 100g), which makes it possible, like tuna, to satisfy the feeling of hunger, this piece of meat is not very caloric (approx. 100 Kcal per 100g) because it is not only low in lipids (1.5 g), commonly called “fats”, but also in carbohydrates (1.3 g).

egg white

Another precious ally: egg whites. It allows you to fill up on protein and contains neither fat nor carbohydrates. An egg white omelet for breakfast or lunch is very beneficial if you want to lose unwanted pounds while gaining muscle. The calories are mainly in the yolk, which contains a high amount of fat (about 5.5 g for a 60 g egg).


Packed with fibre, antioxidants, minerals and vitamins, spinach is one of the least caloric vegetables (only 23 Kcal per 100 g). On the other hand, they are an important source of glutamine, the most abundant amino acid in the blood and in the muscles. It improves protein synthesis and thus participates in the formation and maintenance of muscle mass.

white cheese

In order to slow down the muscle wasting that often goes hand in hand with weight loss, it is finally recommended to consume cottage cheese. It is low in calories and fat, and high in calcium and protein. A 100 g portion of 0% cottage cheese contains between 7 and 8% protein. Another advantage is that it can be eaten for breakfast, as a dessert and used as a base for creamy and light sauces, for example for raw vegetables.

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