What should I eat and not eat when I'm trying to lose weight and gain muscles

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What should I eat and not eat when I’m trying to lose weight and gain muscles as a male teen?

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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.

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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 food 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.

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You can lose weight eating any kind of food there is. There are no foods you need to eliminate from your diet. There is no such thing as fattening food.

But, at your age, you should never attempt weight loss except under direct medical supervision, so see a doctor before you try anything.

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Definitely avoid ALL added sugar, processed grains, too many carbohydrates (keep them under 100g, mainly from vegetables, couple of fruits daily), avoid all liquid carbohydrates, eat more healthy fat from coconut and olive oil, raw nuts (except peanuts), avocados, fatty fish like sardine, mackerel, herring, salmon, organ meat from healthy animals, full fat (no sugar) unpasteurized dairy like cream and Greek yogurt.

Basically

Healthy fats

Moderate protein (1 g per 1 kg of bodyweight)

Low carbohydrates (because you are still growing you might afford and need more but make sure you get them from: vegetables, fresh fruits (not too much), starches like sweet potatoes, nuts and seeds).

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Give up fast food and soda.  Number 1! Eat only foods with ingredients that are a real thing…. like broccoli.

I hope I’m wrong in feeling I have to bring this up but honest to god stay away from alcohol.  The evidence is alarming, the negative effects to the developing brain.  Never mind the liquid carbs.

Eat more veggies and less meat (no need to give up meat!)  Snack on avocados and carrots and peppers (no dressing) stay away from chips…. well sometimes.  I love chips.

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