Body recomposition, the process of losing fat and gaining muscle simultaneously, has long been a fitness dream. While fat loss and muscle gain require different approaches, recent research shows it’s possible to achieve both with the right strategy—especially in the way you eat and train.
To tackle body recomposition, nutrition plays a central role. Aiming for a small calorie deficit, prioritizing protein intake, and being mindful of carbs and fats are essential. Here’s how to eat to maximize fat loss and muscle gain at the same time.
1. Maintain a Slight Calorie Deficit
To lose fat, you need to be in a calorie deficit, but creating too large of a deficit can hinder muscle gain. Aim for a deficit of around 200-400 calories per day below your maintenance level. This allows your body to burn fat without sacrificing muscle.
2. Prioritize Protein
Protein is the foundation of muscle growth and recovery. To support body recomposition, aim for 1.6 to 2.2 grams of protein per kilogram of body weight (roughly 0.8 grams per pound). For example, a 185-pound individual should consume around 150 grams of protein daily. You can achieve this by focusing on 35-45 grams of protein per meal, with 25 grams for snacks. High-protein snacks such as protein bars, Greek yogurt, or lean jerky can help.
3. Rethink Carbs
Carbs aren’t the enemy when it comes to body recomposition. They provide essential fuel for your workouts and help with muscle recovery. Consume 25-40 grams of carbohydrates pre- and post-workout for optimal performance. Choose minimally processed sources like fruits, whole grains, and vegetables for sustained energy without excess calories.
4. Watch Your Fat Sources
While fat is necessary for overall health and hormone regulation, it’s important to choose quality sources. Fat should comprise 20-30% of your overall calorie intake. Prioritize healthy fats from sources like nuts, avocado, seeds, and olive oil. Avoid overusing oils or consuming too many processed fat sources, which can add unnecessary calories.
5. Maximize Fiber Intake
Fiber aids in digestion, keeps you full longer, and supports fat loss by preventing overeating. Aim for 30-38 grams of fiber daily. Good sources of fiber include fruits, vegetables, whole grains, and legumes. A high-fiber diet can help keep hunger at bay while staying within your calorie deficit.
6. Be Cautious with Sauces
Sauces, dressings, and condiments can be calorie bombs if you’re not careful. Skip heavy sauces and opt for low-calorie alternatives like hot sauce, vinegar, or lemon juice for flavor. Always ask for sauces on the side, so you can control the amount used.
Sample Day of Eating for Body Recomposition:
Breakfast: Avocado toast with three eggs on whole wheat toast, topped with spinach
Lunch: Salad with chicken, walnuts, beets, raspberries, cottage cheese, and a citrus vinaigrette
Dinner: Shrimp stir fry with vegetables (like carrots and broccoli) and brown rice
This approach ensures you’re meeting your nutritional needs while optimizing your body composition. Consistency with meal choices, combined with a solid workout routine, will help you achieve both fat loss and muscle gain over time.
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