Best Diet Plan for Fat Loss and Muscle Gain is a hands-on guide that teaches you how to burn fat, lose weight and gain muscle the right way.. Diet and bodybuilding are inseparable. Being big or small is all about your nutrition. Look at the professionals, then see what they eat.
Nutrition for Losing Fat And gaining muscles
To effectively gain muscle mass or reduce body fat, a person needs to focus on eating the right number of calories.
They also need to concentrate on their macronutrient consumption and eating strategy, or how many times they eat throughout the day.
The number of calories a person eats, combined with exercise, affects whether they will gain, lose, or maintain their current weight.
In order to bulk, bodybuilders should eat more calories than their body needs to maintain weight each day. Conversely, when preparing for a competition, they need to eat fewer calories than they need each day to lose fat while preserving muscle mass.
According to an older review, a bodybuilder should increase their necessary caloric intake by 15% during the off-season or bulk-up periods. To lose fat, they should eat 15% fewer calories than the number they need daily to maintain their weight.
A person should consult their doctor, certified fitness instructor, or dietitian for professional guidance on how many calories they need to eat daily. They can also try using a reputable online calculator.
A person can then tailor their caloric intake based on whether they are in the bulking or leaning phase of their training.
Macronutrients, or macros, are three general types of nutrients that provide energy to a person. They are:
- carbohydrates or carbs
A person following a bodybuilding routine should base what they eat on a balance of these three macronutrient groups.
Various methods can determine how much of each macronutrient a person should consume. Here are a couple of approaches:
According to an older review, a person should eat the following percentages of each macro during both the bulking and leaning phase:
- 55–60% of calories from carbohydrates
- 25–30% of calories from protein
- 15–20% of calories from fat
A more recent review suggests the following distribution of macros:
- 2.3–3.1 grams per kilogram of lean body mass per day of protein
- 15–30% of calories from fat
- remaining calories should come from carbohydrates
Number of meals per day
There is still debate about the number of meals a person should eat each day within the bodybuilding community.
One review indicates that a person can consume between three and six meals daily. It states the timing of meals and workouts has no impact on retaining muscle or reducing fat.
Food Items To Limit
- Refined cereals: all efired cereals are made up of refined flour (maida) which increases the blood sugar levels and thus influencing obesity.
- Alcohol: Alcohol is the first thing your body burns before it moves on to anything else. So until your body gets rid of alcohol from your system, you won’t burn any fat.
- Sugar-free products: While these may be low in calories, consuming them can raise your insulin level, as they often contain unhealthy sugar alternatives.
- 100-calorie snacks: Cutting back on calories doesn’t mean you have to load up on junk. These make for great occasional treats but not for regular meal options.
- High-fiber snack bars: Fiber intake has to be consistent throughout the day to stave off hunger, improve digestive health, and not cause stomach upset.
- Whole milk: Whole milk is loaded with extra fat and cholesterol. Go for the skimmed variety to enjoy the goodness of milk without worrying about the calories.
- Tropical fruits: Go easy on fruits such as mangoes and ripe pineapples as they are especially high in natural sugars.
- Salt- loaded with sodium which increases the risk of high blood pressure.
Do’s And Dont’s
- Have food low on fat, like salads, pulses, oats, etc. and take small meals every few hours instead of three huge meals.
- Practice breathing exercises every day. They help in stimulating digestive power and metabolic processes keeping you physically and mentally fit and fine.
- Control cravings for food high in refined carbohydrates and fats like bread, dairy products, fast food and processed food.
- Consume more of citrus fruits like oranges and grapes as they help in dispensing fats.
- Include food rich in Vitamin B12 in your diet. They help in building tissues without needing you to resorting to too many fats.
- Avoid alcohol which is high in calories and also stimulates hunger.
- Make sure that you drink warm or lukewarm water mostly. It stimulates metabolism and also quenches thirst.
- Exercises are a must. Keep yourself physically active.
- Ensure adequate sleep of at least 7-8 hours for a day.
- Get in touch with your wants and learn to set realistic goals.
- Do not skip your meals as they trick the body into storing more fat.
- Do not overeat. Even if you are eating the right food, overeating can be bad for you.
- Do not eat late and do not change your meal times very often.
- Understand that feeling fat can be about hidden feelings; don’t rush to beat yourself up.
- Fat feelings pass, so relax and don’t panic.
- Do not stress out in trying to lose weight. It will just reverse your efforts.
10 BEST FOODS TO LOSE FAT AND BUILD MUSCLE
What are the best foods to lose fat and build muscle? Remember, it’s essential to exercise in combination with eating well to reach your goals. Foods that can help you get in the shape you want are listed below:
1. FULL-FAT DAIRY
You know me, I can never say enough good things about Greek yogurt. On the fat loss side, Greek yogurt contains conjugated linoleic acid, known to burn fat and promote weight loss. As for muscle building, slow-digesting dairy proteins contribute to muscle gain. Cottage cheese is another protein-filled snack that helps to fill you up.
Eggs stay with you and help promote fullness. Additionally, the protein in eggs can increase your metabolic weight for several hours after you eat them. The amino acids in this ultra-nutritional food increase muscle gain. So, eggs are one of the best foods to lose fat and gain muscle.
3. FISH LIKE SALMON, TUNA AND TILAPIA
The mega-3 fatty acids in fish like salmon not only reduce inflammation but are also one of the best foods to help you lose fat. How? Fish helps lessen the production of cortisol ( a stress hormone that can lead to increased fat storage). It’s good for both heart and muscular health.
4. WHEY PROTEIN
Whey protein is thought to protect and conserve muscle in the body when losing weight. That’s a pretty impressive characteristic of this food. Whey protein is easily added to smoothies and other nutritional drinks. It can keep you full and promotes fat burning, too.
5. APPLE CIDER VINEGAR
Apple cider vinegar (ACV) is one of my go-to hunger reducers. Now that I follow an intermittent fasting eating regimen, I drink a lot of water (one of the must-do’s!). I add apple cider vinegar, and doing so helps stave off hunger.
As well, the acetic acid in the vinegar is thought to lessen the accumulation of fat in the stomach and increase the body’s ability to lose fat. To learn more about the weight loss benefits of ACV.
6. MEATS (LIKE LEAN BEEF AND CHICKEN BREAST)
Vitamins, like B6, in particular, are known to give you the stamina you need during exercise. Lean beef, turkey, and chicken are considered essentials for gaining muscle. These proteins boost the body without a heavy calorie load, and that’s why they are so beneficial.
Quinoa is a carbohydrate that provides the nourishment required to keep your energy up when exercising and throughout the day, in general. Athletes who are ready to run a marathon, for example, will fuel their body with a meal that includes carbs as a way to maintain stamina.
8. BROWN RICE
Brown rice has a bit of protein but, more importantly, is another useful source of carbs. Considered almost as good as whey for muscle building, brown rice is gluten-free, It contains vitamins and minerals key to providing energy when you need it.
9. NUTS LIKE ALMONDS AND PEANUTS
Nuts have a fair amount of calories but also have components like phosphorus, which helps the body build protein and use carbs for energy. Magnesium is found in nuts, too. It regulates muscle function and builds protein.
10. BEANS AND LEGUMES
Chickpeas, edamame, and kidney beans are all excellent ways to add protein to the diet. Edamame, in particular, contains the all-important folate that helps with muscle strength. Beans, like black or kidney beans, are packed with iron and phosphorus (aids in protein building.)
AVOID PROCESSED FOODS TO LOSE FAT AND BUILD MUSCLE
Processed foods are really a lot of empty calories that do not provide nutrition at all. Sure, they fill you up and satisfy hunger for the moment, but they do nothing for your body.
The simplest reason for avoiding processed foods is to know exactly what you are putting in your body every time you eat. Look at it this way, the best way to have control over what’s in the calories you eat is to eat food in its natural state.
An orange is an orange, plain and simple and a chicken breast, is well, chicken. Healthy, wholesome foods that are naturally good for you should be the mainstay of your diet.
Foods that have hidden sugars, unhealthy fats, and ingredients you can’t pronounce or even attempt to understand should not be in your grocery cart. There are also a lot of fake healthy foods out there that trick you into thinking you are eating well, when in fact, you aren’t at all.
Remember these tips when avoiding processed foods:
- Foods that claim to be low sugar or sugar-free will have ingredients like aspartame, saccharin, and sucralose
- Fat-free items are typically fat-reduced but sugar-increased
- There are lots of names for hidden sugar, like maltodextrin, barley malt, sucralose, glucose-fructose, and corn syrup solids
- Gluten-free items can contain a lot of sugar, salt, and fat, so read the labels carefully
- Instead of refined white flour when baking, look to whole wheat flour, cassava flour, chickpea flour, or almond meal
Just don’t eat from a package! It’s as simple as it sounds. To easily stay on track with healthy eating, take a look at my meal prep video, and start making healthy meals ahead of time.