It is possible to gain muscle and lose weight at the same time, which is known as body recomposition. Even though the goal is to lose fat, it is still important to have essential nutrients needed for muscle recovery and growth by eating balanced meals. Lean proteins, complex carbohydrates, and healthy fats combined with consistent physical activity will lead to a healthy body and mindset.
Getting Started
Protein is key. Protein helps to grow and repair your muscle tissue. You should aim to get at least 0.8-1 gram of protein for every pound you weigh. Great protein options include lean meats, eggs, fish, dairy, and tofu. Additionally, many protein sources have creatine, which can increase muscle mass, strength, and exercise performance. For example:
- Red meat (beef, veal)
- Seafood (fish and shellfish)
- Animal milk (like cow, goat, and sheep milk)
Complex carbs take longer to digest as they contain fiber and other starches. These also provide lasting energy for your workouts and lower inflammation. Some healthy carbs you should include in your diet:
- Whole grains
- Sweet potatoes
- Quinoa
Vegetables are your best friend. They are full of vitamins, minerals, and fiber. Choosing nutrient-dense veggies will help you stay full longer, aid in weight loss, and help with digestion.
- Spinach
- Broccoli
- Kale
- Asparagus
- Bell Peppers
Healthy Fats:
Avocados, oily fish, nuts, egg yolks, and organ meats are all great examples of healthy fats that can lower inflammation, support hormone balance, boost immunity, and improve joint health.
Sample Meal Plan:
Day 1:
Breakfast: Roasted veggies and egg scramble
Lunch: Grilled chicken breast with brown rice and vegetables
Post-workout snack: cottage cheese with fruit and nuts
Dinner: Stir-fry with shrimp, egg, brown rice, bell peppers, peas, and carrots
Day 2:
Breakfast: Greek yogurt with nut butter and berries
Lunch: Quinoa bowl with chickpeas, cucumber, tomatoes, and a tahini dressing.
Post-workout snack: protein smoothie with fruit and spinach
Dinner: Turkey meatballs, sautéed kale, with marinara sauce and parmesan cheese over pasta
Day 3:
Breakfast: Overnight protein oatmeal
Lunch: Sirloin steak, sweet potato, and spinach salad with vinaigrette
Post-workout snack: No-bake protein balls
Dinner: Grilled salmon with asparagus
Feel free to have other snacks throughout the day such as:
- Vegetables with hummus
- Fruit with nut butter
- Greek yogurt
- Hard-boiled eggs
- Trail mix
The caloric intake and portion sizes should be adjusted based on individual activity levels and weight.
Tips For Success
Not only is your diet important, but making sure you get enough exercise throughout the week will contribute to your success. To continue building muscle, try to aim for at least 2-3 sessions of strength training per week. Multi-joint exercises such as squats, deadlifts, bench presses and single-joint exercises like bicep curls and calf raises all promote increased muscle mass and decreased body fat. The rest of the week can be filled with other types of exercises such as yoga, HIIT, walking, running, and cycling. If you feel you are struggling to hit your protein goals, then you can add some protein powder to your meals or snacks, such as to your smoothies or oatmeal. Always listen to your body and make sure you eat enough. Drink at least a gallon of water per day so you can stay hydrated and avoid sugary drinks and sodas.
It can be easy to get distracted and go off track by not wanting to bring your lunch to work and wanting to go to get a sub or pizza instead. Try to remember your goals and give yourself one cheat meal each week so you aren’t depriving yourself.
Benefits of gaining muscle:
- Increases endurance
- Improves strength
- Reduces risk of injuries or falls
- Increases functional abilities and coordination
- Improves blood sugar and cholesterol
- Improves bone density
- Boosts heart health
- Decreases body fat
It’s recommended to cook your meals at home or use a trusted meal delivery service that offers clean meals with proper portions to refrain from going out to eat. When cooking your meals, it will be easier to meal prep and batch-cook proteins, carbs, and vegetables to save time. If you do not feel like cooking or don’t have time, Ideal Nutrition offers portioned-out meals that have a mixture of protein, vegetables, carbohydrates, and healthy fats. Our delicious balanced meals are ready to eat.
Conclusion
Losing weight and gaining muscle simultaneously is not impossible, but it will take discipline, consistency, and perseverance. Staying in shape and following this lifestyle will boost your endurance, raise your immune system, enhance your energy, and overall make you stronger. It’s crucial to fuel your body with a range of nutrients, no matter what diet you choose to follow.
If you want to change your body composition, you should talk to your healthcare provider for advice. Additionally, it might be beneficial to get assistance from a registered dietitian and work with a personal trainer if you are serious about this lifestyle.
