Diets To Increase Muscle Content And Lower Fat Content

Increasing your muscle muscle and reducing fat not only improves your body aesthetically but ramps up metabolism and creates long-term health benefits for your heart and other organs and bodily systems. When combined with exercise, diets that focus on variety, balance and moderation in providing energy within your daily calorie range will help to decrease body fat content and build muscle. Discuss your weight-loss and fitness goals with your doctor, who can give advice specific to your condition.

General Recommendations

The U.S. government's Dietary Guidelines for Americans recommend consuming 20 to 35 percent of your daily calories from fat; those aiming to build muscle should adhere to the lower end of this spectrum. Choose natural, heart-healthy fats as found in nuts and seed oils. Adequate protein, or 10 to 35 percent of daily calories, is necessary to fuel muscle growth, but consumption in excess of this level is generally not necessary. Proteins should come from low-fat sources like legumes, poultry and white fish, which leave you feeling full for longer and are have fewer calories; remember that any calories you consume in excess of what your body burns will be stored as fat. Consume carbohydrates from whole-grain sources such as brown rice, fruits and vegetables.

A sample menu that provides fuel for physical activity while keeping calories and fat low include egg whites scrambled with vegetables for breakfast; brown rice or whole-wheat bread with turkey, avocado and fruit for lunch; and ample steamed vegetables with fish or chicken breast for dinner. Snacks ideas include nuts, fruit and low-fat string cheese. Nuts can be high in calories, so consume these in moderation.

Tips

A diet that aids in fat loss should pay close attention to portion sizes. Check nutrition labels for calories and fat content and use measuring tools to assess serving sizes. Avoid excess calories that turn into fat by drinking plenty of water in place of sugary beverages and replace processed foods, which can be high in sugar, with whole foods like vegetables and legumes.

Exercise

Fat loss and muscle growth cannot be accomplished through diet alone. Aerobic activity such as running, biking or swimming draws on fat stores and burns the calories necessary for fat loss. Muscle is built through consistent resistance training that challenges different muscles in the body. Consider a holistic approach to muscle gain by incorporating exercise with diet changes.