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How do I cut weight but keep my muscle?

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It would be easier to make guesses if we had more information, but I'll give it a shot.

The following is what I've learned from studying,  and my own experience with my own body. Your mileage may vary.

What you want to cut out if you want to lose fat and water, and gain muscle, is most of your carbs. Most of us have a high carb diet, and carbs (especially if you eat carbs and fat at the same time) will create fat.

Protein is very helpful when you're working out. Your body needs more protein when you run or do weights or swim and so forth. Meat is an obvious source, but amaranth and buckwheat contain all eight essential amino acids. Amaranth also has three times the calcium of milk and millet has 15% protein, plus it's high in vitamins and minerals. Quinoa is supposed to impart energy and strength, as well as having a lot of nutrition and minerals in it.

I hope this helps.

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