A diet plan to lose fat and gain muscle should include the right amounts of the right kinds of each macronutrient. However, even proper portion control, calorie intake and food choice may not provide the fitness results you seek. Nutrient timing means eating foods at optimal times to promote muscle-building and limit fat storage. Consult with your doctor before starting any new diet.
Significance
Gaining muscle naturally increases your metabolic rate because muscle requires a lot of calories to maintain, according to "Combat the Fat" by Jeff Anderson. So muscle actually works for you, allowing you to eat more calories and burn extra fat even at rest. Fat, on the other hand, just hangs there doing nothing. In fact, excess fat may even threaten your life, as it puts you at risk for many preventable diseases like cardiovascular disease, diabetes and metabolic syndrome, according to "The Abs Diet" by David Zinczenko.
Fundamentals
Eating for fat loss and muscle gain means taking in the right kinds of foods at the right times. One powerful technique for fat loss involves dividing your daily nutrition into several smaller meals and snacks throughout the day. "The Fat Burning Bible" by Mackie Shilstone recommends three main meals with two or three healthy snacks between them. Also, remember that in order to lose weight your total daily calories must not exceed your individual maintenance level. You should eat plenty of fresh fruits and vegetables to supply vitamins and minerals and also drink eight, 16-oz. glasses of water every day.
Protein
Protein makes up one of the cornerstones of a diet plan for fat loss and muscle gain. The building blocks of proteins, known as amino acids, donate the raw materials from which your body builds muscle. Moreover, protein's thermic effect means that about 30 percent of its calories simply do not count, according to Zinczenko. This effect occurs because protein takes a lot of energy to digest, compared to carbohydrates and fats. He recommends taking in 1 g of protein per pound of your body weight every day. For example, a 180-lb. man would take in 180 g of protein. Choose lean proteins like fish, chicken, turkey, whey and egg whites.
Carbohydrates
Carbohydrate intake varies because each individual has a different rate of metabolism, according to "Xtreme Lean" authors Jonathan Lawson and Steve Holman. On one end of the spectrum, the ectomorphs, who are small-boned, hard-gainers, can generally take in large amounts of carbohydrates without gaining fat. Endomorphs, at the other end of the spectrum, gain fat very easily and must take in far more conservative amounts of carbohydrates. Former Mr. Olympia Dorian Yates recommends starting with one and a half to two times your protein intake. From there you adjust according to your progress as your diet progresses. Choose low-glycemic carbohydrates like oatmeal, sweet potatoes, quinoa and whole wheat bread or pasta.
Fats
Not all dietary fats make you fat and, in fact, many of them provide powerful tools for burning fat and building muscle. Nutrient-dense fats contain nine calories per gram and inadequate fat intake can actually decrease your fitness results. Lawson and Holman recommend that you take in no less than 25 percent of your calories from healthy fats. These include olive oil, egg yolks, avocados, nuts, seeds and omega-3 fats from fish oil.
References
- "Combat the Fat"; Jeff Anderson; 2008
- "The Abs Diet"; David Zinczenko; 2004
- "The Fat Burning Bible"; Mackie Shilstone; 2005
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- BodyBuilding.com: Dorian Yates: Blood & Guts Six Week Trainer; Episode 3: Dorian's Tips
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