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Eating well can be easy and joyful!
You might lose both fat and muscles when you are on a diet, unless you eat enough protein.
To grow muscles while losing weight with weight-lifting exercise:
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Reduce calories intake
2 g of protein/kg of body weight/day
2,000 to 3,000 mL water/day
However, if you consume > 2.5 g/kg of body weight/day...
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The body will be less able to utilize glucose for energy
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Extra work for kidneys and liver => Potential kidney and liver damage
Best protein food:
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Meat & poultry
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Seafood
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Eggs
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Dairy
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Legumes
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Tofu
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Non-starchy vegetables
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Meat & poultry
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Seafood
Beef, chicken, lamb, turkey
Shrimp, crab, salmon, tuna
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Eggs
Whole eggs or egg whites
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Dairy
Cottage cheese, greek yogurt
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Non-starchy vegetables
Spinach, cauliflower, broccoli, mushrooms
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Legumes
Beans, lentils, peas, soy
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