You can eat anything you want as long as you take in proper amount of calories and proper cutting macros.
Unless you are new to weight training, you can’t lose weight and gain muscles at the same time so you have to decide which is your focus but you can minimize muscle loss during a cut by having an optimal cutting macro based upon your body weight and calorie goal.
I recommend you try flexible dieting or IIFYM to achieve your fitness goals. This eating approach is used by many body builders because this allows you to eat anything you want in moderation and doesn’t cause unhealthy relationships with food. You just need to track your foods and fit them into your daily macros and calories to achieve your fitness goals and still be able to eat some treats.
For weight loss, you need to restrict yourself from a bad meal. Such as Mcdonald’s and Burger King Food. Its bad food for our organism, includes a lot of calories. For losing weight need to reduce the amount of calories to eat. For women 1200–1500 calories per day and 2000–2500 calories per day for men. For the people that don’t want lose weight, they can eat 1800–2000 per day for women and 2500–2800 calories per day for men. You need to count your calories. You can use apps, like MyFitnessPal on your phone or search in Google some nutritional value tables.
You need eat fruits, but not a lot because it contains sugar. For proteins, eat meat, fish, and beans.
There are no foods that you must eat or not eat. These all food products you can find in a lot of diets. With diet you can lose weight. With sport, you can gain muscles.
Eat real food: good quality meats, eggs, fruits, vegetables, whole grains, legumes, whole milk, cheese, and yogurt, and healthy fats such as olive oil or high quality butter or ghee. Lots of vegetables of all varieties whenever possible!
Avoid eating packaged/processed foods and this will easily help you eliminate excess empty calories from your diet. Also avoid commercial juices (basically sugar water), soda, or performance drinks.
You may need to do some cooking to achieve this diet. Try making eggs for breakfast or oatmeal (you can soak it overnight to increase digestibility and decrease cooking time) and definitely don’t skip this important meal. Your lunches and dinners should include both protein and vegetables whenever possible.
If you are hungry between meals eat real snacks. Nuts, eggs, jerky, and cheese will all provide energy and will contribute to your goal of gaining muscle as opposed to fat. Just keep in mind that you will need to do a little exercise if you really want to see improvement in muscle development.
Don’t stress too much about your diet. Making a simple commitment to eating real food provides you with basically endless possibilities, especially if you work with spices, herbs, and other condiments. Avoid paying too much attention to fad diets (if it has a name it’s probably a fad) and definitely avoid purchasing special diet products. Your money is better spent on buying healthy ingredients.
Finally – enjoy your body! Run, swim, dance, walk, play sports or games, go skiing, hiking, anything that makes you feel good. You don’t need a special regimen to get in shape. Just get out and move in as many ways as possible. You’ll find what works for you!
- You should only have high glycemic carbs post workout (maybe pre if you haven’t eaten in 3 or more hours as well).
- Have 1 gram of protein per pound of body-weight each day, spread out every 3 hours throughout the day.
- Avoid processed foods. Look at the ingredient labels of all foods you eat. The fewer ingredients, the better.
- Swap out red meats for lean meats, like chicken (or fish).
- Have 40 grams of fiber daily.
- Drink 1 gallon of water daily. Low calorie flavorings are okay. But avoid sugary drinks like Gatorade or soda (you don’t need 50 grams of carbs to get your electrolytes. There are other sources of these that are much cleaner).
- Avoid sugary fruits. While fruits have some vitamins, you can always get these from… you guessed it… vitamins. You don’t need a ton of sugar to get vitamins either. Only have fruits that are low GI low strawberries or blueberries.