Body Recomposition Diet Plan: The Art Of Sculpting Your Ideal Body

Aishwarya Aneesh

Written by Aishwarya Aneesh

body recomposition diet plan

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Hey there! Are you tired of feeling like you’re on a constant diet rollercoaster? You’re not alone. That’s why we’re excited to introduce you to the body recomposition diet plan. 

We understand that sticking to a strict diet can be challenging, which is why we’ve developed a unique approach that allows you to enjoy delicious meals while still achieving your fitness goals. 

Consequently, our expert guidance and meal options will help you transform your body and live a happier, healthier life. 

So, what are you waiting for? Let’s dive in!

Understanding Body Recomposition: What It Is?

Body recomposition is a process where you lose body fat and gain muscle mass at the same time. It is an effective way to change the overall composition of your body by decreasing body fat percentage and increasing muscle mass.

Here are some important points to keep in mind when trying to understand body recomposition:

  • Body Recomposition Is Possible: Many people believe that it is impossible to lose fat and gain muscle at the same time, but this is not true. Further, it is possible to achieve body recomposition with the right diet, exercise, and lifestyle changes.
  • Diet Is Key: To achieve body recomposition, you need to follow a diet that is high in protein and low in carbohydrates and fats. This will help to build muscle while burning fat.
  • Exercise Is Important: Strength training exercises such as weightlifting and resistance training are important for body recomposition as they help to build muscle mass. Cardiovascular exercises are also important for burning fat.
  • Consistency Is Key: Without a doubt, to achieve body recomposition, you need to be consistent with your diet and exercise routine. This means following your plan consistently and making it a part of your lifestyle.
  • It Takes Time: Even though, body recomposition takes a lot of work and it takes time to see results.It calls for perseverance, commitment, and hard effort.
  • Get Professional Help: Similarly, if you are unsure about how to create an effective diet and exercise plan for body recomposition, it is best to seek the help of a professional. A nutritionist or personal trainer can help you create a plan that is tailored to your specific needs and goals.

How Body Recomposition Works

The process of growing muscle mass while also decreasing body fat is known as body recomposition. To further understand how body recomposition works, it’s important to know how your body stores and burns energy.

Further, here are some key points to consider:

  • In fact, your body stores energy in the form of fat and glycogen (a form of glucose).
  • When you eat, your body breaks down the food into glucose, which is either used for energy or stored as glycogen or fat.
  • If you consume more calories than your body needs, the excess calories are stored as fat.
  • You must consume fewer calories than your body burns in order to develop a calorie deficit and decrease body fat.
  • When your body is in a calorie deficit, it starts using stored fat as energy.
  • However, a calorie deficit can also lead to muscle loss, which is why it’s important to include strength training in your exercise routine.
  • Strength training helps to preserve and build muscle mass while you’re in a calorie deficit.
  • Moreover, to gain muscle mass, you need to consume enough protein to support muscle growth and engage in regular strength training.
  • Consistency and patience are key when it comes to body recomposition. Results may not be immediate, but with time and dedication, you can achieve your goals.

To illustrate, by understanding these principles, you can create a body recomposition diet plan that includes the right balance of macronutrients (protein, carbs, and fat) and exercise to achieve your desired body composition.

Factors That Affect Body Recomposition

By considering these factors and tailoring your diet and exercise routine accordingly, you can optimize your body recomposition journey and achieve your fitness goals.

  • Calorie Intake: Consuming a diet that is in line with your fitness goals is crucial for body recomposition. If you consume too many calories, you may gain muscle and fat, while too few calories can lead to muscle loss.
  • Macronutrient Balance: The types and balance of macronutrients (protein, carbohydrates, and fats) you consume can in fact affect body composition. Further, A diet high in protein can help with muscle growth and recovery.
  • Resistance Training: Indeed strength training is a crucial component of body recomposition as it promotes muscle growth and increases metabolism, leading to fat loss.
  • Cardiovascular Exercise: Incorporating cardio into your fitness routine can aid in fat loss and improve overall health.
  • Sleep And Recovery: Adequate sleep and recovery are important for muscle growth and overall health. Likewise, lack of sleep can affect hormone levels and lead to muscle loss.
  • Genetics: Genetics also play a role in body composition, as some people may have a predisposition to gaining muscle or losing fat.
  • Age: Age can also affect body composition, as muscle mass decreases with age and can lead to a slower metabolism and increased fat storage.

Exploring the Various Types of Body Recomposition Diet Plans

When it comes to body recomposition, diet plays a crucial role in achieving your desired results. Besides, there are various types of body recomposition diet plans available, and choosing the right one can make all the difference. Additionally, the most popular choices are listed below:

  • High-Protein Diet: This type of diet plan focuses on consuming a high amount of protein, which is essential for building and also maintaining muscle mass.
  • Low-Carb Diet: This type of diet plan restricts the intake of carbohydrates, which further forces the body to use fat as its primary source of energy. It can be effective for reducing body fat percentage while preserving muscle mass.
  • Intermittent Fasting: This diet plan involves alternating periods of fasting and eating, which can help control calorie intake and promote fat loss while preserving muscle mass.
  • Flexible Dieting: This type of diet plan allows for more flexibility in food choices, as long as they fit within a set macronutrient range. It can be an effective approach for body recomposition while still allowing for some indulgences.
  • Paleo Diet: Moreover, Paleo diet plan focuses on consuming whole, unprocessed foods and eliminating processed and refined foods. It can promote weight loss and improve overall health but may require some modifications to fit within a body recomposition plan.

Remember, the best diet plan for body recomposition is one that is sustainable and fits within your lifestyle and personal preferences. Further, consult with a qualified nutritionist or dietitian to help you choose the best plan for your goals and needs.

How Does Body Recomposition Differ From Weight Loss/Gain

Although, body recomposition is often misunderstood as just weight loss or weight gain. However, there are significant differences between the three processes. 

Weight loss refers to a decrease in overall body weight, often achieved by reducing calorie intake and increasing physical activity. This can lead to a loss of both fat and muscle mass, which may not necessarily result in a lean and toned physique.

Weight gain refers to an increase in overall body weight, often achieved by consuming more calories than the body burns. This can lead to an increase in both fat and muscle mass, which may not necessarily result in desirable body composition.

Body recomposition, on the other hand, involves a simultaneous reduction in body fat and an increase in muscle mass. Diet, exercise, and also lifestyle modifications are combined to achieve this.

When it comes to body recomposition, it’s important to understand how it differs from weight loss or gain. Likewise, here are some significant variations to remember:

  • Focus On Body Composition: In fact, body recomposition is all about changing your body composition by decreasing body fat and increasing muscle mass. Weight loss or gain, on the other hand, is simply a matter of decreasing or increasing overall body weight, regardless of where that weight comes from.
  • More Than Just Calorie Counting: While weight loss or gain is often achieved through calorie counting and restriction, body recomposition involves a more holistic approach. It requires a focus on both diet and exercise, with an emphasis on eating nutrient-dense foods and engaging in strength training to build muscle.
  • Sustainable Changes: Body recomposition is a long-term process that also involves making sustainable lifestyle changes. It’s not about crash dieting or extreme exercise regimes, but rather creating habits that you can stick to over time.

What Is The Vital Role Of Diet In Body Recomposition?

Indeed, diet plays a crucial role in body recomposition. In order to lose body fat and gain muscle mass, it’s important to create a calorie deficit, which can be achieved through a combination of diet and exercise.

  • Firstly, eating a balanced and nutritious diet is key to achieving body recomposition goals. A diet that is high in protein and low in processed foods and sugar can help to support muscle growth and fat loss.
  • It’s important to consume enough calories to support muscle growth and recovery, while also being in a calorie deficit to promote fat loss. Further, this can be achieved through careful tracking of macronutrients and calorie intake.
  • Different types of diets, such as low-carb or high-carb, may work better for different people depending on their individual needs and preferences. Experimenting with different diets and tracking progress can also help to determine what works best for you.
  • Consistency is key when it comes to diet and body recomposition. It’s important to stick to a healthy and balanced diet over the long term in order to achieve and maintain results.

Sample Body Recomposition Meal Plans

Discover delicious and nutritious meal plans that can also help you achieve your body recomposition goals. Moreover, our sample meal plans are designed to provide the right balance of macronutrients and calories to promote fat loss and muscle gain. Start fueling your body with the right foods for your goals.


Meal 1Salt Water + 5 Almonds
Meal 22 White Eggs + 8 Soaked Almonds + 1 Banana
Meal 3Lettuce Chicken Roll
Meal 4Protein Shake With Water
Meal 5Barramundi Fish
Meal 6Any Seasonal Fruits
Meal 7100 Gms Fish Curry + 50 Gms Rice
Meal 8Chamomile Tea


Meal 1Salt Water + 5 Almonds
Meal 22 White Eggs + 8 Soaked Almonds + 1 Banana
Meal 3Tofu Capsicum Bhurji
Meal 4Protein Shake With Water
Meal 5Tofu Scrambled
Meal 6Any Seasonal Fruits
Meal 7Subway Veggies Delight
Meal 8Chamomile Tea


Meal 1Salt Water + 5 Almonds
Meal 2Rice Cake + Peanut Butter
Meal 3Boiled Chicken Marinated With Curd
Meal 4Protein Shake With Water
Meal 5Mixed Vegetable Wrap
Meal 6Any Seasonal Fruits
Meal 7100 Gms Chicken Boiled With Salad
Meal 8Chamomile Tea


Meal 1Salt Water + 5 Almonds
Meal 22 White Eggs + 8 Soaked Almonds + 1 Banana
Meal 3To 50 Gms Oats Add Peanut Butter And Nuts
Meal 4Protein Shake With Water
Meal 5Barramundi Fish
Meal 6Any Seasonal Fruits
Meal 7Baked Beans With Veggies
Meal 8Chamomile Tea


Meal 1Salt Water + 5 Almonds
Meal 22 White Eggs + 8 Soaked Almonds + 1 Banana
Meal 3Chicken Breast Roasted – 150 Gms
Meal 4Protein Shake With Water
Meal 5Panner Wrap With Apple
Meal 6Any Seasonal Fruits
Meal 7100 Gms Chicken Boiled With Salad
Meal 8Chamomile Tea


Meal 1Salt Water + 5 Almonds
Meal 2Rice Cake + Peanut Butter
Meal 3To 50 Gms Oats Add Peanut Butter & Nuts
Meal 4Protein Shake With Water
Meal 5Vegetable Pasta Without Cream Or Sauce
Meal 6Any Seasonal Fruits
Meal 7Egg Omlet + 2 Bread Sandwich
Meal 8Chamomile Tea


Meal 1Salt Water + 5 Almonds
Meal 22 White Eggs + 8 Soaked Almonds + 1 Banana
Meal 3Vegetable Oats With 3 Egg Whites
Meal 4Protein Shake With Water
Meal 5Mixed Vegetable Wrap
Meal 6Any Seasonal Fruits
Meal 7100 Gms Chicken Boiled With Salad
Meal 8Chamomile Tea

Best Food Choices For Body Recomposition Diet Plan

Body recomposition requires a combination of diet and exercise to achieve optimal results. Likewise, eating the right foods in the right amounts is crucial to the success of a body recomposition plan. For instance, here are some of the best food choices to include in your diet for body recomposition:

  • Lean Protein: Firstly, building and rebuilding muscle tissue require protein. Choose lean protein sources such as chicken, turkey, fish, tofu, beans, and low-fat dairy products.
  • Complex Carbohydrates: In brief, carbohydrates give you the energy you need for exercise and restore the glycogen in your muscles. Moreover, select complex carbohydrates from whole grains, fresh produce, legumes, and fruits.
  • Healthy Fats: Healthy fats such as avocado, nuts, seeds, and olive oil provide essential fatty acids and help to keep you feeling full and satisfied.
  • Water: Staying hydrated is important for overall health and helps to support muscle function and recovery. Therefore, aim for 8 to 10 glasses of water a day, minimum.
  • Fiber: Fiber aids in regulating digestion and also maintaining satiety. Pick foods high in fibre, such as fresh produce, whole grains, legumes, and vegetables.
  • Pre- And Post-Workout Nutrition: Finally, eating a combination of protein and carbohydrates before and after your workouts can help to fuel your workouts and support muscle recovery and growth.

Why Calorie Counting Is Useless During Weight Loss | By Dietitian Mac Singh

This YouTube video by Dietitian Mac Singh explores why calorie counting may be useless during weight loss. Singh discusses the limitations of calorie counting, the importance of nutrient density, and how focusing on overall food quality and making sustainable lifestyle changes may be more effective for achieving long-term weight loss goals.

A Word From Fitelo

And that’s it! Hopefully, this article has given you a better understanding of body recomposition and also how you can achieve your fitness goals through a combination of diet, exercise, and lifestyle changes. 

Remember, it’s important to be patient and consistent with your efforts and always consult with a healthcare expert before making any drastic changes to your diet or exercise routine. Moreover, with the right mindset and approach, you can achieve your desired body composition and live a healthy, happy life. 

So, go ahead and start your journey towards a healthier you!

Fun Fact

Did you know that barley flour is a great option for weight loss? Not only is it cooling in nature, but it also has a low glycemic index and is high in fiber. Further, this means it can help regulate blood sugar levels and keep you feeling full for longer. Curious to learn more about the benefits of barley? Check out the link!

Japneet Inspiring Weight Loss Transformation

Fitelo is a diet planning platform that works on the root cause of weight gain by customizing diet plans according to the client’s preferences and lifestyle. 

The success story of Japneet Kaur is a great example of their approach. She lost 31.2kgs in just 4 months by following a customized diet plan that included her favorite non-veg and junk food.

Frequently Asked Questions

What Should I Eat For Body Recomposition?

Focus on protein-rich foods like chicken, fish, eggs, and also tofu. Further, include healthy fats like nuts, seeds, and avocados, and complex carbs from fruits, vegetables, and whole grains.

How Long Does It Take For Body Recomposition?

It varies from person to person, but typically it can take several weeks to months to see noticeable changes in body composition.

How Many Calories Should I Eat For Body Recomp?

It depends on your goals, body weight, and activity level. Generally, a moderate calorie deficit of 250-500 calories per day is recommended for losing body fat while maintaining muscle mass.

What Is A Body Recomposition Meal Plan?

It is a nutrition plan designed to support body recomposition goals by balancing macronutrient intake, calorie intake, meal timing to optimize fat loss and also muscle gain.

How Does A Recomposition Diet Plan Differ From A Traditional Diet Plan?

A body recomposition diet plan focuses on balancing macronutrients to achieve a specific body composition goal, while a traditional diet plan may prioritize weight loss or general health.

What Is The Best Diet Plan For Body Recomposition?

There is no one-size-fits-all answer, as individual goals and preferences vary. However, a balanced diet with adequate protein, healthy fats, and complex carbs is a good place to start.

What Are The Benefits Of Following A Body Recomposition Food Plan?

Benefits include improved body composition, increased muscle mass, reduced body fat, improved overall health, and increased energy levels.

Can You Suggest The Best Meal Plan For Body Recomposition?

Consulting with a registered dietitian or certified nutritionist can help you design a personalized meal plan that meets your specific goals and furthers your dietary preferences.

Is It Necessary To Count Calories And Macros On A Body Recomposition Eating Plan?

It can be helpful to track calories and macros to ensure you are meeting your nutritional needs and staying on track with your goals, but it is not always necessary.

How Often Should I Adjust My Body Recomposition Diet Meal Plan?

Adjustments may be, however necessary every few weeks or months, depending on progress and changes in goals or activity level. Therefore, A registered dietitian or certified nutritionist can help guide you in making appropriate adjustments.

Contact Us Today

We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy as well as Enjoy a long happy life

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