New Delhi: The notion of simultaneously building muscle while shedding fat has often been considered a near-impossible feat. Suggesting a slight shift in perspective, fitness experts often recommend consuming more carbohydrates to support weight gain and incorporating a somewhat higher protein intake to facilitate weight loss. These suggestions revolve around the key macronutrients— protein, carbohydrates, and fats— that play a crucial role in transforming body composition.
In this regard, Dr Soumita Biswas who is the Chief Nutritionist at Aster RV Hospital said, “The strategy behind gaining muscle and losing fat is not so easy. A proper nutrition and diet can set the goal with exercise. A high protein calorie deficit diet under the supervision of healthcare professional or nutritionist helps in muscle gain and fat loss. In a calorie deficit diet, calorie consumption is less than the required one, as a result this will naturally gravitate towards breaking down both fat and muscle. Thereby, high protein diet prevents muscle loss, rather brings back muscle. Also, whole grains help in this by adding fibre in the diet which gives satiety or keep fullness and reduce calorie consumption.”
Food Items That Help To Lose Fat And Build Muscle:
RD Rizwana Sayyed who is a Registered Dietician, PGD Dietetics and PGD Nutrition & Food Technology at Apollo Clinic, Viman Nagar said, “Losing fat while building muscle is the ideal scenario for transforming the body to feel energized and health.”
She also listed down some foods that help to lose fat & build muscle.
- Full fat dairy: They contain conjugated linoleic acid which are known to burn fat & promote weight loss. Slow digesting dairy proteins contribute to muscle gain. Some of these include Greek yogurt, cottage cheese, etc.
- Eggs: The proteins in eggs increase your metabolism rate & the amino acids increase muscle gain. They promote fullness.
- Fish: Salmon, mackerel and tuna are high in omega 3 fatty acids which reduce inflammation and lessen the production of cortisol. This helps in losing fat. It’s good for both the heart & muscular health.
- Whey protein: It protects and conserves muscles in the body when losing weight. It keeps you full and promotes fat burning.
- Apple cider vinegar: The acetic acid in the vinegar lessens the accumulation of fat in the stomach & increases the body’s ability to lose fat.
- Lean meat & chicken breast: They contain vitamin B6 that gives you stamina during exercise. They are essential for muscle gain.
- Nuts: Nuts like almonds, walnuts and peanuts contain phosphorous which helps the body build muscle.
- Eat vegetables with every meal
- Eat only unprocessed carbs
- Include healthy fats in your diet
- Avoid processed food to lose fat & build muscle as they contain empty calories that do nothing for your body.
Mastering The Art Of Meal Planning
The cornerstone of any effective diet plan is meal planning. This crucial practice enables you to consume a well-rounded and nourishing diet that aligns with your caloric and macronutrient objectives. Regardless of whether your goal is to gain muscle mass or lose fat, meal planning can be your guiding light, especially during hectic weeks.
Contrary to popular belief, meal planning need not be complex or time-consuming. One can harness its power to keep yourself energized, on track with your goals, and even save money and reduce food waste.
In this regard, Dr. Shri Iyer, Head of Nutrition Science at BUILD said, “Consume 0.8 to 1 gram of protein per kg of body weight. Consider increasing protein intake to 1 to 1.4 grams per kg if you’re lean and looking to build muscle.”
She also listed down ways to master the art of meal planning:
- Forming a Delicate Balance for Strategic Caloric Deficit: Caloric intake lies at the heart of both muscle gain and fat loss endeavours. However, it’s important to tread carefully. Striking a moderate caloric deficit, typically no more than 300 calories, is essential for effective weight loss. Opting for a gradual weight reduction of 0.5-1.0 pounds per week is not only sustainable but also preserves your hard-earned muscle gains. Drastic decreases can lead to muscle loss, undermining your efforts.
- It’s about Timing and Moderation with Carbohydrates: Carbohydrates, often dubbed as the energy powerhouse, play a pivotal role in your diet plan. It’s not about shunning carbs but rather being strategic about their consumption. Prioritize consuming more significant portions of carbs around your workouts, as they fuel your exercise sessions and are more likely to be utilized by your body. During other meals, opt for high-fibre, vegetable-based carbs and limit your intake to around 25-35 grams. Fill the remaining calories with carbs, emphasizing higher portions around workout times and opting for vegetable-based, high-fibre sources. This approach optimizes energy availability and supports muscle recovery without excessive fat storage.
- Personalization is Key: These guidelines provide a solid starting point, but it’s important to remember that your body’s requirements are unique. Factors such as genetics, height, weight, and specific goals all contribute to individualized needs. For instance, body-builders may require more calories than individuals of the same weight to meet their energy demands and sustain muscle growth. It’s important to emphasize that there is no universal approach to a healthy lifestyle. Each individual’s body and goals are unique, necessitating a personalized strategy.
Exercises To Trigger Muscle Development:
Professional bodybuilder, Chitharesh Kongarampilly Natesan aka The Indian Monster said, “Adhering to a structured timetable for meals, particularly well-balanced pre- and post-workout nourishment, bolsters energy levels and muscle restoration.”
“Hydration is an indispensable factor, as optimal water intake accelerates metabolism, digestion, and performance. Strive for five to six small meals throughout the day to ignite metabolism and uphold consistent energy levels. Favour nutrient-dense, minimally processed foods while curbing added sugars and refined carbohydrates,” he further added.
Talking about exercise, he said, “Infuse resistance training into your routine to trigger muscle development, with a focus on compound movements like squats, deadlifts, and bench presses. Cardiovascular activities, such as interval training, amplify fat burning while safeguarding muscle mass. Tweak your diet regimen as you observe changes in body composition and enhancements in performance.”
“Remember, constancy is paramount; sustainable outcomes stem from gradual modifications instead of extreme limitations. Seeking guidance from a certified trainer or registered dietitian can furnish personalized direction, ensuring optimal advancement and holistic well-being. Melding a meticulously structured nutritional strategy with an effective training plan paves the way for a feasible and gratifying expedition toward attaining muscle gain and fat loss,” he concluded.
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