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Muscle Gain And Fat Loss Diet. The Ultimate Guide

Losing weight and gaining muscle seems like the holy grail of fitness, but is it really possible? At first glance, fat loss and muscle building seem to be diametrically opposed objectives. Even if you’re doing everything right—regularly going to the gym and eating healthier—not seeing progress in your goal monitoring might be discouraging. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

It may be difficult to sort out the truth from fad when it comes to the many claims made about the fastest ways to gain muscle and burn fat. Come along as we talk about how making some adjustments to your workout programme might help you lose weight and tone up.

Intimate Body Fat Loss: A Guide

Thus, let’s begin by reviewing the basics of fat loss. It’s not hard (but not necessarily easy) to reduce body fat. It may be boiled down to a lack of calories. Eventually, weight reduction is the consequence of a calorie deficit, which is created when energy expenditure exceeds energy intake.

Specifically, this may be accomplished by:

  • Taking in fewer calories from food and drink
  • Raising your caloric expenditure via activity, or, ideally, a mix of exercise and dietary changes.

Several of the available applications connect to smart devices, allowing you to keep track of your daily activities and progress towards your fat reduction goals via exercise and calorie deficit monitoring. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

A Guide to Muscle Gain

How about being stronger instead? On the other side, eating more than you burn is necessary for muscle gain. Eating more food or doing less exercise are both viable options.

Nevertheless, this isn’t the only thing that matters while trying to bulk up. In addition to engaging in regular weight exercise to give the essential stimulation for muscle development, you need to be eating enough protein so that your body can produce new muscle tissue.

While trying to stave off hunger symptoms, eating high-quality protein at regular intervals is essential. A high-protein, low-sugar formula like that found in our Smart Breakfast protein is the best way to kick off the day. With a convenient and delicious smoothie, Smart Breakfast may help you meet your protein needs on the move.

Can you lose fat while building muscle?

So we get to the core question: Is it possible to simultaneously reduce body fat and increase muscle mass? While common sense might tell us otherwise, many bodybuilders would argue that this is indeed the case. It’s a nuanced procedure that requires attention to details like proper diet, macros, exercise, and recovery.

And what exactly is the key to all of this success? Changes in the structure of the body. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

What does “my body has recomposed” mean?

When fat is lost and muscle is gained at the same time, the process is known as body recomposition or body recompose. Contrast this with a simple effort to reduce body fat or increase muscle mass. Body recomposition refers to the process of altering one’s body composition to include less fat and lean muscular tissue. Lean muscle and body fat percentages are indicators of a good body recompose.

Strength exercise, or weight training as it is more frequently known among gym rats, is essential for body recomposition. Regular strength training that positively stimulates the muscles is helpful for both muscle building and fat reduction, regardless of whether you work out with free weights, a resistance machine, or in a functional fitness class.

  • Regular resistance exercise also has been demonstrated to boost Resting Metabolic rates. Your resting metabolic rate (RMR) is increased when you begin weight training, providing you with a passive method of burning calories.

These three fat-loss and muscle-building methods work best.

1. Put Protein First.

Prioritize maintaining a protein intake of roughly 2.2g/kg of body weight while making dietary adjustments. This will aid your body in gaining the amino acids it needs to repair and rebuild muscle after exercise.

Our Diet Whey protein is a fantastic method to meet your protein needs without sacrificing too many calories. Diet Whey protein powder is a high-protein, low-calorie supplement designed specifically for those trying to lose weight and preserve muscle mass. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

2. Use vigour in your workouts.

If you want to increase muscle mass and decrease body fat, you need to train with a high degree of intensity. The key to success is to follow your plan to the letter, keeping track of your sets and repetitions and gradually increasing the weight you lift as your body adjusts.

While proper form and technique are crucial when lifting weights, development might stall if the weight being lifted remains constant. Always make sure you are progressively increasing the load and volume, and don’t be afraid to switch things up by varying the pace and paying careful attention to your rest times.

Our Burn Pre-Workout Powder is a great choice if you want to burn fat as you exercise. Burn is the ideal supplement to help you go through those challenging workouts since it increases energy and reduces fat.

3. Less energy than you burned.

Yet, a calorie deficit is necessary for fat loss, and eating too little will prevent you from gaining muscle. One solution to this seeming contradiction is to maintain a little calorie deficit, allowing for intensive training and full recuperation.

What macros do I need to develop muscle and lose fat?

While trying to reduce body fat while increasing muscle mass, protein is the most crucial macronutrient. During your recompose diet, maintain a protein intake of 1.8g-2.2g per 1kg of body weight. You may choose how much carbohydrate and fat you eat. Many individuals find that maintaining a 40-40-20 ratio between protein, carbohydrates, and fats works best for them.

You may still lose weight and increase muscle even if you know you perform better on a high-carbohydrate diet or if you want to follow a high-fat or ketogenic eating plan.

Keep in mind that maintaining a moderate calorie deficit on a daily basis is the single most crucial guideline to follow. Principle number two is to fuel your workouts with the food you consume. Finally, ensure sure your macronutrient ratio is optimal for satiety.

If you weigh 70 kilogrammes and want to tone up and shed some fat, try this balanced macro split:

  • Calorie intake for maintenance: 2,000
  • Calories on a body recomposition diet: 1800


  • 620 calories come from protein (155g, or 2.5g for 1kg of body weight).
  • 155 grammes of carbs is 620 calories.
  • Amount of fat: 62 grammes (560 calories)

Dietary Strategies for Fat Loss and Muscle Gain

Diets heavy in protein and natural carbs will provide you with the stamina you need for your workouts. Keeping your body healthy as you shed pounds and pack on muscle requires a diet rich in low-calorie green vegetables and leafy greens.

Chicken, turkey, lean red meat, salmon, shellfish, canned tuna, tofu, seitan, edamame beans, Greek yoghurt, skyr, whey protein, and protein bars are all good options for getting your daily protein intake.

Oats, rice, buckwheat, couscous, potatoes, beans, lentils, and root vegetables are all excellent choices for a balanced carbohydrate intake.

Eating fatty fish, olive oil, nuts, seeds, and peanut butter are all great examples of healthy fats. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

Foods to Reduce Fat and Grow Muscle: Yes, You Can both!

Nutrition may be perplexing at times. Identifying the healthiest foods to eat and the ideal times to consume them.

I am well aware of this and have covered both food and dieting issues in my postings on topics like inflammatory foods, hidden sugars, and intermittent fasting, among others.

I haven’t yet spoken about how our diets may help us burn fat and gain muscle, however.

Absolutely, you can accomplish both. I am not joking! Its official name is Body Recomposition.

Let’s investigate this issue further.

We must expend more calories than we consume in order to lose weight. Nevertheless, you only need to be in a calorie deficit if you want to lose weight.

You must use a different strategy if you want to shed weight while building muscle. As you can see, lowering weight is not always necessary for fat loss. It involves eliminating fat and replacing it with lean muscle.

Your body utilises energy reserves to operate correctly when you decrease calories. As a consequence, weight and fat are lost, but there is also a loss of muscle mass.

For this reason, it’s crucial to consume nutritious meals like protein, carbs, healthy fats, and fibre to help us continue to grow muscle mass. We must thus consume foods that aid in the development of lean muscle.

Here, we want to lose fat while also gaining muscle.

Muscle-building and fat-reducing foods.

1. Eggs.

Eggs are a great source of satiating protein, heart-healthy fats, and other essential elements including B vitamins and choline.

Individual amino acids come together to form proteins. The amino acid leucine, found in abundance in eggs, is crucial for building muscle.

Several biological functions, including the creation of energy, rely on B vitamins.

2. Salmon.

Muscle development aside, salmon is a fantastic food option for your health in general.

Around 17 grammes of protein, 1.5 grammes of omega-3 fatty acids, and a number of vital B vitamins may be found in a 3-ounce (85-gram) portion of salmon.

Muscular health and exercise-induced muscle building are both aided by omega-3 fatty acids.

3. Treated chicken breasts.

Chicken breasts are a cornerstone for building muscle since they contain so much protein. There are roughly 26.7 grammes of high-quality protein in every 3-ounce (85-gram) meal.

Niacin and vitamin B6 may be found in quite high concentrations in chicken breasts, which may be useful if you’re trying to build muscle.

For maximum muscular growth, you need to engage in vigorous physical exercise, and these vitamins facilitate it.

Chicken-based high-protein diets have also been linked to reduced body fat, according to the findings of several studies. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

4. Yogurt.

Dairy is a great source of protein because it has both whey protein, which is digested quickly and casein protein, which is digested more slowly.

A mix of fast- and slow-digesting dairy proteins has been linked to gains in lean mass, according to certain studies.

But, not all dairy products are the same. Compared to normal yoghurt, Greek yoghurt often has twice as much protein.

Greek yoghurt is a healthy choice since it contains both fast- and slow-digesting proteins, making it an ideal choice as a snack after exercise or before bed.

5. Tuna.

Tuna is an excellent source of protein (20 grammes per 3 ounces; 85 grammes), as well as vitamin A and several B vitamins (B12, niacin, and B6). Your health, vitality, and ability to work out to your full potential all depend on these minerals.

In addition, the high levels of omega-3 fatty acids found in tuna may help maintain muscular health.

Maybe this is even more crucial for the elderly. Taking omega-3 fatty acids has been demonstrated to mitigate the natural decline in strength and muscle mass that comes with becoming older.

6. Cuts of lean beef.

Lean beef is a great source of protein, B vitamins, minerals, and muscle-building amino acid creatine.

Researchers have shown that eating lean red meat may boost weight training’s muscle-building effects.

If you’re wanting to bulk up, it could be wise to stick to beef which helps muscle growth but doesn’t add too many calories.

For instance, there are 235 calories and 16 grammes of fat in 85 grammes (3 ounces) of lean ground beef.

On the other hand, the same quantity of 95% lean ground beef has a little more protein in addition to just 148 calories and 6 grammes of fat. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

7. Shrimp.

Shrimp is a very high-quality protein source. There are 19 grammes of protein, 1.44 grammes of fat, and 1 gramme of carbohydrates in every 3-ounce (85-gram) meal.

Shrimp is a great source of muscle-building protein that won’t add too many calories to your diet, even if you’re already included healthy fats and carbohydrates.

Shrimp, like many other animal proteins, has a high concentration of the amino acid leucine, which is important for proper muscle development and maintenance.

8. The Soybean.

Sixteen grammes of protein, various vitamins, and minerals may be found in only half a cup (86 grammes) of cooked soybeans.

Particularly rich in vitamin K, iron, and phosphorus, soybeans are an excellent food choice.

A lack of iron might hinder your body’s ability to retain and transport oxygen in the blood and muscles.

Due to blood loss, menstruating women may be at a higher risk of iron deficiency.

9. Cottage cheese.

There are 28 grammes of protein in one cup (226 grammes) of low-fat cottage cheese, including a substantial amount of the muscle-building amino acid leucine.

Cottage cheese, like many other types of dairy, comes in a range of fat concentrations. Creamed cottage cheese, which is higher in fat, is a good example of high-fat food.

Whether you go for low-fat or full-fat cottage cheese depends on how many more calories you’re looking to consume. It’s a wonderful option for a muscle-growing snack no matter which kind you select. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

10. Turkey breast.

Turkey breast is a lean source of protein, with around 26 grammes per 3-ounce (85-gram) serving and almost no fat or carbohydrates.

Niacin, a B vitamin essential for proper lipid and carbohydrate metabolism, is abundant in turkey.

Maintaining healthy B vitamin levels may facilitate muscle building over time by enhancing your body’s response to exercise.

11. Tilapia.

Tilapia is another protein-rich fish option, however, it doesn’t contain as many omega-3 fatty acids as salmon.

Around 23 grammes of protein, including beneficial quantities of vitamin B12 and selenium, may be found in a single (87-gram) fillet.

The ability to exercise and put in the work required to increase muscle mass is dependent on the health of your blood cells and neurons, both of which are supported by vitamin B12.

12. Beans.

Beans Including a variety of beans in your diet will help you put on lean muscle.

The average cup (approximately 172 grammes) of cooked black, pinto or kidney beans has around 15 grammes of protein.

They are rich in magnesium, phosphorus, and iron and also provide a good amount of fibre and B vitamins. Because of this, beans are highly recommended as a dietary addition for anyone looking to increase their intake of plant-based protein.

Also, they could help in preventing diseases in the future.

13. Powdered protein.

The foundation of any healthy diet should be natural foods, however, nutritional supplements may sometimes be helpful.

It may be necessary to supplement your diet with protein drinks if you have problems consuming enough protein via food alone.

Among the most well-liked protein powders are those derived from dairy products like whey and casein. Protein from soybeans, peas, cows, or poultry is used in certain alternative powders.

If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

14. Edamame.

Young soybeans are known as edamame. Pods containing these immature beans may be found in many Asian cuisines, notably those of Japanese provenance.

Frozen edamame has around 18 grammes of protein and 8 grammes of fibre per cup (155 grammes). It’s also a good source of vitamin K, folate, and manganese.

Folate is important because it aids in the metabolism of amino acids, which are the structural components of proteins.

Optimal muscle growth and strength, especially in older persons, may depend on folate intake.

15. Quinoa.

Although eating protein-rich meals is essential for gaining muscle mass, having the energy to work out is just as crucial.

Carbohydrate-containing foods are a good source of this kind of fuel.

Around 40 grammes of carbohydrates, 8 grammes of protein, 5 grammes of fibre, and substantial levels of magnesium and phosphorus may be found in one cup (185 grammes) of cooked quinoa.

Your muscles and nerves need magnesium to operate properly, and you utilise them every time you move.

16. Scallops.

Like shrimp, tilapia, and lean chicken, scallops are a good source of protein with a minimal amount of fat.

These extremely lean forms of protein may be useful if you’re trying to increase your protein intake without significantly increasing your calorie intake.

The protein content of three ounces (85 grammes) of scallops is roughly 17 grammes, and there are less than 100 calories in the whole serving.

17. Lean jerky.

High-quality meat snacks, like lean jerky, may be a convenient source of protein while you’re on the run.

The nutritional value of jerky varies depending on the kind of beef used in its preparation. As most of the fat is eliminated during processing, the majority of the calories in lean jerky come from protein.

These animal products are rich in high-quality protein that promotes muscular building. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

18. Chickpeas.

Chickpeas, or garbanzo beans, are a nutritious food that may be used to make both carb and protein-rich meals.

There are around 15 grammes of protein, 45 grammes of carbohydrates, and 13 grammes of fibre in a 1-cup (164-gram) portion of canned chickpeas.

Chickpeas, like the protein in many other plants, are seen as being of poorer quality than that which may be obtained from animal sources. However, it may still be a component of a healthy muscle-building diet.

19. Nutter Butter.

Protein, fat, and carbohydrates may all be found in peanuts. There are 7 grammes of protein, 6 grammes of carbohydrates, and a considerable quantity of unsaturated fat in a 1-ounce (28-gram) meal.

Compared to many other plant foods, they have more of the amino acid leucine.

Peanuts provide around 166 calories per 1 ounce (28 gramme) serving.

Eating peanuts might be an excellent method to acquire some additional calories and nutrients if you’re having trouble getting enough to fuel your muscle build.

Moreover, it is widely believed that nuts play a significant part in a healthy diet.

20. Buckwheat.

For recipes that call for flour, buckwheat seeds may be crushed into a finer texture and used instead.

Cooked buckwheat groats, which weigh around a cup (168 grammes), are high in protein and other nutrients.

Due to its high protein, fibre, and mineral content, buckwheat has become a popular health food. B vitamins, magnesium, manganese, and phosphorus are all abundant.

Taken regularly, these nutrients may keep you fit and ready to lift weights or engage in other muscle-building activities.

21. Tofu.

Tofu, a food made from fermented soy milk, is often used as a vegetarian alternative to meat.

10 grammes of protein, 6 grammes of fat, and 2 grammes of carbs may be found in a single serving of raw tofu (about half a cup, or 124 grammes).

Calcium, which is vital for healthy muscle function and bone structure, may be found in plenty of tofu.

You may get soy protein in foods like tofu and soybeans, and it’s often regarded as one of the best vegetable proteins available.

Vegetarians and vegans have a lot of delicious cuisine alternatives thanks to soy protein.

22. Tenderloin of Pork.

Per 4 ounces (113 grammes), pork tenderloin has 23.1 grammes of protein and only 2 grammes of fat, making it a very healthy option.

Several studies have shown that pork is just as effective in building muscle as beef or chicken.

23. Milk.

Milk is a complete food since it contains protein, carbs, and lipids.

Like other dairy products, milk has both rapidly and slowly digesting proteins.

It’s widely believed that this aids muscular development. Several studies have demonstrated that combining milk consumption with weight exercise results in increased muscle growth.

24. Snack on some almonds.

There are 6 grammes of protein and significant levels of vitamin E, magnesium, and phosphorus in only one ounce (28 grammes) of roasted almonds.

Phosphorus aids in the metabolism of carbohydrates and lipids, providing energy both at rest and during physical activity.

Almonds, like peanuts, have a high calorie count and should be eaten in moderation. More than 400 calories may be found in only a half cup of blanched almonds.

25. Bison.

Bison has a similar amount of protein as beef (3 ounces = 85 grammes) per serving.

But, a few studies suggest that bison could be healthier than beef when it comes to coronary disease.

If you’re concerned about your heart health and want to consume red meat to develop muscle, you may want to try bison instead of beef.

26. Brown Rice.

Brown rice offers the carbs you need to fuel your exercise, but it only delivers 6 grammes of protein per cup (202 grammes) when cooked.

Plan ahead and fuel your workout with some nutritious carbs like brown rice or quinoa.

This might make it possible for you to train harder, giving your body a more potent stimulus for muscular growth.

More so, several studies have shown that rice protein supplements may lead to just as much muscle development during weight training as whey protein.

A huge white bottle of whey protein is shown front and centre, ready to be added to a smoothie as a wholesome supply of protein for muscle growth.

27. Whey Protein.

While decreasing weight, whey protein is known to preserve and protect muscle in the body. That’s a fairly outstanding quality of this cuisine. Smoothies and other nutritious beverages may quickly and simply include whey protein. It helps you stay full and encourages fat burning.

28. Vinegar from apple seder.

I often use apple cider vinegar (ACV) to sate my appetite. I now consume a lot of water since it is one of the must-dos while following an intermittent fasting diet plan. supplement with apple cider vinegar, which helps prevent hunger.

Also, it is believed that the acetic acid in the vinegar would help the body burn fat by reducing the buildup of fat in the stomach. Watch my video on ACV to find out more about its advantages for weight loss.

To lose weight and build muscle, stay away from processed foods.

Processed foods are essentially a bunch of nutrition-free empty calories. They may temporarily fill you up and quell your appetite, but they have no beneficial effects on your health.

Knowing precisely what you are putting into your body each time you eat is the easiest justification for avoiding processed foods. Consider it this way: Eating food in its natural condition gives you the most control over what is in the calories you consume.

A chicken breast is, well, chicken, and an orange is, well, an orange, plain and easy. Your diet should mostly consist of nutritious, healthy items that are naturally beneficial to you.

Items with bad fats, hidden sugars, and components you can’t even begin to pronounce or try to comprehend shouldn’t be in your shopping basket. Also, there are many faux healthy foods available that deceive you into believing you are eating healthily when, in reality, you are not. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

While avoiding processed meals, keep in mind these suggestions:

  • Aspartame, saccharin, and sucralose are among the substances included in foods that advertise as being low- or sugar-free.
  • Items with no fat are often lower in fat but higher in sugar.
  • Maltodextrin, barley malt, sucralose, glucose-fructose, and corn syrup solids are just a few names for hidden sugar.
  • Read the labels carefully since gluten-free products might include a lot of sugar, salt, and fat.
  • For baking, consider using whole wheat flour, cassava flour, chickpea flour, or almond meal as opposed to refined white flour.

Just avoid eating packaged food! It’s as easy as it seems. Check out my meal preparation video and start preparing nutritious meals in advance to remain on track with healthy eating.

Full-fat milk burns fat and builds muscle.

There are several advantages to including full-fat dairy in your diet. Dairy products include a lot of protein, for starters. It is believed that the mix of fast- and slow-digesting proteins aids in the development of lean muscle mass.

Full-fat dairy products also prolong your feeling of fullness. Your calorie consumption will be reduced as a consequence, as you won’t be reaching for snacks. Research has also shown that the enzymes included in milk proteins prevent cells from accumulating fat.

Consumers often choose dairy products that are low in fat without understanding that the fat is really substituted by sugar and other undesirable substances. Instead, full-fat yoghurt, cheese, and butter are preferable options.

Two forks are sitting on the side of a white dish with a spinach salad with warm bacon dressing in the foreground. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

Eat veggies every meal to lose fat and build muscle

Veggies provide you with the fibre your body needs to function properly and metabolise the food you consume. For the best digestive health, try to fill half of your plate with nutrient-dense veggies.

These vegetables give your dish a powerful boost:

  • Spinach
  • Kale
  • Broccoli
  • Sweet potato
  • Peas
  • Squash
  • Collard greens
  • Carrots
  • Cabbage sprouts

Healthy fats are beneficial to you.

The term “fat” should not terrify you. Many individuals, particularly those who desire to reduce weight, believe that eliminating fat from their diets is essential. Really, nothing could be farther from the truth than this.

While you go about your day and particularly when you exercise, fat provides energy to the muscles. Which fats need to be a part of your diet? Extra virgin olive oil, avocados, and fatty seafood like salmon, and almonds are all healthy options.

A dish of spaghetti squash pad Thai, complete with chicken, peanuts, and noodles, is seen from above.

Consume unprocessed carbs to lose fat and build muscle.

Processed carbohydrates included in packaged meals don’t do you any good at all. Don’t overeat on carbohydrates; instead, get your daily carbohydrate intake from whole, unadulterated meals. Your main food sources should be fibre-rich vegetables and lean meats, with some healthy carbohydrates added to complete the meal.

Your muscles are fuelled by carbohydrates, but you must pick them carefully.

  • Dark rice
  • granola bread
  • Oatmeal
  • Quinoa

Exercise helps you lose fat and build muscle mass.

Several workouts can both burn fat and develop muscle, which is one of the best things about exercise. Also, it’s interesting—almost like a bonus—that your body burns more calories as you gain muscle mass. Even when we are at rest, this influence still exists.

Therefore that, in my opinion, is a reason to move as much as you can. It’s a compelling argument for working out vigorously to maximise the advantages.

I like to use weights when I work out because of this. There is something compelling for me about pushing yourself to the maximum. Moreover, weightlifting might increase your metabolism. If you want to gain muscle and loss fat, then a good high protein diet plan is what you need! Get ready to achieve your goals!

It has been shown that your resting metabolic rate is still higher hours after you finish a strength training workout. Therefore, the rigorous weight-lifting workout you persevered through is still helping you burn calories.


High-intensity interval training (HIIT) may be for you if you like cardio yet desire the lean muscle mass-building benefits of weight training. How does it function? Jumping rope and running are two exercises that may be done in short bursts to quickly burn calories. You may do these spurts throughout the day, which will give you more time to focus on your strength training sessions.

The greatest workout is the one that gets you moving. Don’t sit still. To burn fat and develop lean muscle mass, exercise your body and mix it with strength training.

I did not mention losing weight, as you may have noticed. People do not often lose weight by lifting weights. Most significantly, strength exercise causes your body’s composition to alter, replacing fat with muscle. Your clothing will thus fit differently even if the scale is staying the same. You are moving towards being fitter and healthier.

Lift weights at least twice a week, or if you can, work out with weights every other day.