Bulking diets are typically used by competitive bodybuilders or people looking to gain weight and increase muscle mass. A bulking diet refers to a diet that is high in calories and protein, with moderate to lower amounts of fats and carbs respectively. In contrast, a low bulking diet, which may be called a cutting diet in some cases, has the goal of weight-loss while maintaining lean muscle mass. A low-bulking diet should consist of a well-balanced diet combined with regular physical activity for good health.
Low Fiber
A low-bulking diet decreases the amount of high fiber foods eaten. Fiber is the undigested part of plant foods that passes through the body for elimination. It aids in digestion by pushing foods and undigested materials through the digestive tract and bulking up stools to be excreted. However, high-fiber foods can also have the opposite effect of contributing to digestive upsets such as constipation, flatulence and bloating. This typically occurs when they are eaten in excess or suddenly introduced to a diet. Sticking to a lower-fiber bulking diet eliminates the amount of food in the digestive system, which can help with achieving a flatter tummy and weight loss.
Decrease Calories
A bulking diet requires an increased caloric intake in order to gain weight and maximize muscle gains. In order to lose weight or decrease mass on a low-bulk diet, overall daily calories should be reduced. There are 3,500 calories in a pound of fat. In order to lose 1 to 2 lbs. per week safely, a caloric decrease by 500 to 1,000 calories daily is necessary. Exercising can increase your caloric burn to help you lose weight faster or avoid cutting a large number of calories from you daily diet immediately.
Decrease Protein Content
Protein is an essential nutrient needed in the diet for the growth, maintenance and repair of muscle and body tissues. According to Canadian Living.com, the Recommended Dietary Allowance, or RDA, for protein is 0.8 g per kg of body weight. However, protein needs increase for physically active people and can range anywhere between 0.8 g to 1.6 g per kg of body weight. When a person decreases activity levels or is trying to lose weight, protein intake decreases again to the lower range.
Decrease Fat Intake
A low bulking diet will consist of foods lower in fat to aid in weight loss and avoid increased calorie intake. Unhealthy fats such as saturated and trans-fats should be avoided or eliminated in the diet, as they contribute to weight gain and the risk of disease such as heart disease and stroke. However, not all fats are equal. Healthy fats such as unsaturated and monounsaturated fats in moderation are still part of a low-bulking diet. Stick to single serving sizes and factor calories into overall daily calorie intake to avoid weight-gain. Healthy food sources include a serving of nuts, 4 oz. of chicken or salmon, and a tbsp. of peanut butter.
References
- My Weightlifting.com: Create Your Bodybuilding Diet In 9 Easy Steps
- UPMC: University of Pittsburgh Medical Center: Information For Patients: Low-Residue/Low-Fiber Diet
- Canadian Living: Health: How Much Protein Do We Need
- The Eat-Clean Diet Recharged: Lasting Fat Loss That's Better Than Ever!; Tosca Reno; 2009
