About Food

Ideally, the set of foods during weight gain and during weight loss should not differ much, except in quantity. But let's take a closer look anyway.
When we say that the set of foods or foodstuff should be almost the same, we mean that in any case, regardless of the goals, the main part of the foodstuff should be low-fat and high-protein and have a low glycemic index.

We already know that it is necessary to count calories in order to know how much we are malnourished or overeating. Read more about it here.

General recommendations;
Proteins should be obtained as much as possible from food products of animal origin, since it is animal protein that has the necessary anabolic properties. We are talking about such food products as meat (including poultry), fish and seafood, eggs, dairy products (in particular cottage cheese), We are not particularly interested in nuts as a source of protein, as it is a plant-based food. Nuts also contain quite a lot of fat, which is why they are so high in calories (1 gram of fat contains 2 times more calories than 1 gram of protein or carbohydrates).
Always choose foods with at least 60 percent protein and no more than 30 percent fat.
The sources of carbohydrates should be foods with a glycemic index of no more than 50. Side dishes should be the main source of carbohydrates. Get used to eating normal side dishes in sufficient quantities (buckwheat, oatmeal, bulgur, al dente pasta made from durum wheat, black rice), this will help you get the right carbohydrates and reduce cravings for sugary foods.

During weight gain, the range of foods is of course wider than during weight loss. That is, we can (especially immediately after exercise) eat foods with a higher glycemic index that we cannot afford during weight loss. If you need to eat more than 3,500 kcal to grow, then you have no other options in principle. In this case, you will have to gain calories with the help of fast carbohydrates. In addition, overestimating insulin from time to time is not bad at all for better muscle growth.
It is extremely important to get enough protein and carbohydrates when gaining mass, you cannot grow muscle mass on proteins and fats alone. Firstly, from such an amount of protein and fat, sooner or later your kidney or liver will fail, your metabolism will be disrupted, and most likely you will develop problems with the gastrointestinal tract. Get macronutrients according to the recommendations of our calculator.

During weight loss, it would be a good idea to actually cut the range of carbohydrate sources to those with a glycemic index of no more than 40 and choose a protein source with a higher percentage of protein and a lower percentage of fat than was recommended in the general recommendations above.
Avoid all liquid carbohydrates as much as possible, do not lean on fruits (today's fruits contain too many simple sugars), especially sweet ones (watermelon, dates). Forget about beer (including non-alcoholic), it will not allow you to develop insulin resistance because its glycemic index is excessively high (much higher than that of table sugar and Coca-Cola)

What should I eat?