While protein has an undeniable role in muscle building, only 10 to 15 percent of daily calorie intake should come from proteins. Foods that burn fat and build muscle need to include certain ratios of micronutrients (minerals and vitamins), macronutrients (carbohydrates, protein and fats), and water. In order to build muscles and lose fat, you need to increase the protein intake, while making sure that the calorie output exceeds the calorie intake.
Food #1: Breakfast Cereals
Oats and other breakfast cereals are rich in carbohydrates and proteins. Some people would render a 350 calorie breakfast as unsafe, in weight loss terms. However, you need to know that a healthy breakfast will be able to reactivate the metabolism after sleeping, and it will keep the metabolic rate high during the whole day. Thus, while providing the necessary energy for various physical activities, such a breakfast will also help you to burn fat later in the day. Other starchy foods, complex carbs, and fruits are also recommended.
Food #2: Beans and Peas
These foods are rich in protein and fiber. While the former is used in muscle building, the latter improves digestion and provides a sensation of satiety. Due to this effect, you will get to eat less without feeling hungry. These foods also play an important role in the prevention of diabetes, and have blood cholesterol level lowering properties.
Food #3: Green Vegetables
Green vegetables are foods that burn fat and build muscle, due to their alkalinity, high content of fiber, and phytochemicals. Fiber will improve digestion, and it will cause the nutrients to enter the blood stream slower. Due to this fact, they are no longer turned into fat. Alkalinity is caused by most foods from a typical diet. Green vegetables in general, and spinach in particular, are able to restore the pH, and this way muscle and bone loss are prevented. Phytochemicals are the main chemical substances that promote fat loss.
Physical exercises should not be neglected, whether you are pursuing weight loss or muscle building. These will improve your metabolism, and thus, will help in both ways. Also, an adequate water intake needs to be assured, so both digestion and metabolism work properly.