Does it feel difficult to shed fat and gain muscle at the same time? It is totally possible with the right approach. 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.
Studies show that up to 80% of body composition is influenced by diet, and when combined with exercise, you can achieve the best results. In fact, research has found that high-protein diets can increase fat loss while preserving lean muscle mass.
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!
What Is Body Recomposition?
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.
Understanding Fat Loss And Muscle Gain
Fat loss and muscle gain can happen together, but they require different strategies.
- Fat loss is about creating a calorie deficit (burning more than you consume).
- Muscle gain requires strength training and adequate protein intake.
So, by striking the right balance between diet and exercise, you can achieve both—decreasing body fat percentage and increasing muscle mass.
Why Is Body Recomposition Different From Traditional Diets?
Traditional diets often focus on either weight loss or muscle gain, but a body recomposition diet plan targets both goals at once. It’s a more sustainable approach that emphasizes:
- Balanced Diet: Focus on a muscle gain diet plan that includes high protein and smart carb and fat choices.
- Strength Training: Build muscle while burning fat.
- Consistency: It’s not a quick fix but a gradual, lasting change.
Unlike typical calorie-cutting diets, body recomposition takes a holistic approach to combining proper nutrition and exercise for long-term results.
How Body Recomposition Works
To gain muscle and lose fat at the same time, it’s important to understand how your body uses and stores energy.
Here’s a quick breakdown:
- Your body stores energy as fat and glycogen (a form of glucose).
- When you eat, your body turns food into glucose for energy or stores it as fat if there’s excess.
- To lose fat, you need a calorie deficit meaning burning more than you eat.
- But, too much of a deficit can lead to muscle loss, which is why strength training is a must.
- Strength training helps you preserve muscle while burning fat and boosts your metabolism so you burn more calories at rest.
- Protein is your friend! It supports muscle growth, so make sure you’re getting enough.
- Lastly, patience and consistency are key. The result takes time, but with dedication, you’ll see the changes!
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.
Research by Strength and Conditioning Journal states that body recomposition is not only for beginners even trained individuals can achieve it through progressive resistance training.
- 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.
Step-by-Step Body Recomposition Diet Plan
Step 1: Calculate Your Calorie Needs
Before diving into meal planning, it’s important to know how many calories your body needs to reach your body’s recomposition goals.
Start by calculating your Total Daily Energy Expenditure (TDEE), which is the number of calories you burn each day. To calculate your TDEE:
1. Determine your Basal Metabolic Rate (BMR): This is the number of calories your body needs at rest to maintain basic functions like breathing and digestion. Use our online BMR calculator.
2. Factor in Activity Level: Multiply your BMR by an activity factor based on your lifestyle (sedentary, lightly active, moderately active, etc.) to find your TDEE. For example:
- Sedentary (little or no exercise): BMR × 1.2
- Moderately active (light exercise or sports 3-5 days a week): BMR × 1.55
- Very active (hard exercise or sports 6-7 days a week): BMR × 1.9
3. Create a Calorie Deficit or Surplus: For fat loss, reduce your daily calories by 10-20% of your TDEE. For muscle gain, increase your calories slightly (around 10-15%) to support muscle growth.
Step 2: Design Meal Plans For Fat Loss And Muscle Gain
When designing a meal plan, focus on the balance of macronutrients to support both fat loss and muscle gain. Here’s how to structure it:
- Protein: Aim for about 1.2-2.2 grams of protein per kilogram of body weight.
- Carbohydrates: Focus on complex carbs like whole grains, legumes, and vegetables.
- Fats: Include sources like avocados, nuts, olive oil, and fatty fish.
Your meal plan should also include a variety of nutrient-dense foods, with a focus on whole, minimally processed ingredients.
7 Days Sample Body Recomposition Meal Plans
This body recomposition diet plan is 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.
DAY 1
| Meal 1 | Salt Water + 5 Almonds |
| Meal 2 | 2 White Eggs + 8 Soaked Almonds + 1 Banana |
| Meal 3 | Lettuce Chicken Roll |
| Meal 4 | Protein Shake With Water |
| Meal 5 | Barramundi Fish |
| Meal 6 | Any Seasonal Fruits |
| Meal 7 | 100 Gms Fish Curry + 50 Gms Rice |
| Meal 8 | Chamomile Tea |
DAY 2
| Meal 1 | Salt Water + 5 Almonds |
| Meal 2 | 2 White Eggs + 8 Soaked Almonds + 1 Banana |
| Meal 3 | Tofu Capsicum Bhurji |
| Meal 4 | Protein Shake With Water |
| Meal 5 | Tofu Scrambled |
| Meal 6 | Any Seasonal Fruits |
| Meal 7 | Subway Veggies Delight |
| Meal 8 | Chamomile Tea |
DAY 3
| Meal 1 | Salt Water + 5 Almonds |
| Meal 2 | Rice Cake + Peanut Butter |
| Meal 3 | Boiled Chicken Marinated With Curd |
| Meal 4 | Protein Shake With Water |
| Meal 5 | Mixed Vegetable Wrap |
| Meal 6 | Any Seasonal Fruits |
| Meal 7 | 100 Gms Chicken Boiled With Salad |
| Meal 8 | Chamomile Tea |
DAY 4
| Meal 1 | Salt Water + 5 Almonds |
| Meal 2 | 2 White Eggs + 8 Soaked Almonds + 1 Banana |
| Meal 3 | To 50 Gms Oats Add Peanut Butter And Nuts |
| Meal 4 | Protein Shake With Water |
| Meal 5 | Barramundi Fish |
| Meal 6 | Any Seasonal Fruits |
| Meal 7 | Baked Beans With Veggies |
| Meal 8 | Chamomile Tea |
DAY 5
| Meal 1 | Salt Water + 5 Almonds |
| Meal 2 | 2 White Eggs + 8 Soaked Almonds + 1 Banana |
| Meal 3 | Chicken Breast Roasted – 150 Gms |
| Meal 4 | Protein Shake With Water |
| Meal 5 | Panner Wrap With Apple |
| Meal 6 | Any Seasonal Fruits |
| Meal 7 | 100 Gms Chicken Boiled With Salad |
| Meal 8 | Chamomile Tea |
DAY 6
| Meal 1 | Salt Water + 5 Almonds |
| Meal 2 | Rice Cake + Peanut Butter |
| Meal 3 | To 50 Gms Oats Add Peanut Butter & Nuts |
| Meal 4 | Protein Shake With Water |
| Meal 5 | Vegetable Pasta Without Cream Or Sauce |
| Meal 6 | Any Seasonal Fruits |
| Meal 7 | Egg Omelet + 2 Bread Sandwich |
| Meal 8 | Chamomile Tea |
DAY 7
| Meal 1 | Salt Water + 5 Almonds |
| Meal 2 | 2 White Eggs + 8 Soaked Almonds + 1 Banana |
| Meal 3 | Vegetable Oats With 3 Egg Whites |
| Meal 4 | Protein Shake With Water |
| Meal 5 | Mixed Vegetable Wrap |
| Meal 6 | Any Seasonal Fruits |
| Meal 7 | 100 Gms Chicken Boiled With Salad |
| Meal 8 | Chamomile Tea |
To get a personalized diet plan with your preferences connect with our dieticians and they will be happy to help you. Book your consultation with the link below!
Benefits Of A Body Recomposition Diet
A body recomposition diet plan doesn’t just help you change your appearance; it also offers numerous health benefits. Here are the key advantages:
- Achieving A Toned And Defined Physique
One of the most noticeable benefits is a leaner, more toned body. By burning fat and building muscle simultaneously, you’ll notice greater muscle definition. It provides you with a more sculpted look, even without drastic weight loss.
- Long-Term Health And Metabolism Boost
Body recomposition boosts your metabolism because muscle burns more calories at rest compared to fat. This means that as you build muscle, your body becomes more efficient at burning calories, even when you’re not working out.
Plus, having a higher muscle mass supports bone health, improves insulin sensitivity, and lowers the risk of chronic diseases.
- More Strength And Athletic Performance
Building muscle doesn’t just make you look good—it makes you stronger and enhances your performance in physical activities. Whether it’s lifting weights, running, or other sports, your body will be better able to handle more intense workouts.
- Increase Energy Levels
As you gain muscle and shed excess fat, your overall energy levels improve. Strength training and proper nutrition help regulate hormones and balance blood sugar, providing you with steady energy throughout the day.
- Better Mental Well-Being
Achieving body recomposition isn’t just about the physical changes. As you get stronger and see improvements, your confidence and mental well-being improve.
Strength training, in particular, has been shown to reduce anxiety and boost mood by increasing the production of endorphins.
- Sustainable Weight Management
Unlike traditional diets that often lead to quick weight loss but can cause muscle loss, body recomposition helps you maintain your results in the long term. A research review by NIH suggests focusing on preserving lean body mass through a protein-rich diet, exercise, and lifestyle.
Key Principles Of A Body Recomposition Diet Plan
A well-structured diet plan is essential for achieving body recomposition, as it helps you lose fat and gain muscle simultaneously. Here are some key principles to guide you:
Importance Of Calorie Cycling
Calorie cycling means adjusting your calorie intake based on your activity levels throughout the week. On more intense workout days, you can consume slightly more calories to fuel muscle growth, while on rest days, you can reduce your calorie intake to encourage fat loss.
- Why it matters: This approach helps prevent fat gain while ensuring you have enough energy for workouts, promoting muscle development and fat loss.
Balancing Macronutrients (Protein, Carbs, Fats)
Achieving the right balance of macronutrients is key to body recomposition:
- Protein: We all know that it is essential for muscle repair and growth. So, aim for 1.2-2.2 grams per kilogram of body weight.
- Carbs: They provide energy for workouts and also help in muscle recovery. Therefore, choose complex carbs like whole grains and vegetables.
- Fats: Healthy fats are important for hormone production and overall health. So, include sources like avocados, nuts, and olive oil.
Role Of Micronutrients In Supporting Goals
Micronutrients like vitamins and minerals play an important role in metabolism, energy production, and muscle recovery. Nutrients such as calcium, magnesium, vitamin D, and B vitamins support muscle function, bone health, and overall wellness.
- Why it matters: Proper intake of micronutrients ensures your body functions optimally, enhancing performance during workouts and promoting recovery, which is crucial food for body composition.
Foods To Include In A Body Recomposition Diet
A body recomposition diet plan 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 requires 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 fiber, 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 fuel your workouts and support muscle recovery and growth.
Foods To Avoid During Body Recomposition
To maximize fat loss and muscle gain, avoid these foods in your body recomposition diet plan as they can hinder your progress:
- Processed Sugars: Found in sugary drinks, candy, and pastries, they spike insulin and promote fat storage.
- Refined Carbs: White bread and pasta lead to blood sugar spikes and fat gain. Opt for whole grains instead.
- Fried Foods: High in unhealthy fats and calories, they can hinder fat loss and muscle recovery.
- Alcohol: It can lower testosterone, disrupt sleep, and provide empty calories, slowing progress.
- Processed Meats: High in sodium and unhealthy fats, they contribute to water retention and fat gain.
- Low-Protein Snacks: Chips and crackers provide little protein but spike insulin, hindering muscle growth.
- Artificial Sweeteners: They can disrupt metabolism and increase cravings for sugar.
- Trans Fats: Found in packaged and baked foods, they increase inflammation and promote fat storage.
Importance Of Workout Nutrition
What you eat before and after your workout plays a crucial role in maximizing your results. Proper workout nutrition helps fuel your body for optimal performance and recovery, supporting both fat loss and muscle gain. Here’s why it matters:
Pre-Workout Meals For Energy
A good pre-workout meal helps provide the energy needed for an effective workout. Eating the right foods 30-60 minutes before your session ensures your body has the fuel it needs to power through the exercises.
- What to eat: Focus on a mix of complex carbs and protein to provide sustained energy and prevent muscle breakdown. A banana with peanut butter, whole-grain toast with eggs, or oatmeal with protein powder are great options.
Post-Workout Meals For Recovery
After a workout, your body needs the right nutrients to repair muscle tissues, replenish glycogen stores, and kickstart recovery. A post-workout meal helps replenish what was used during your exercise and supports muscle growth.
- What to eat: A combination of protein and carbs is key. Consider a protein shake with a banana, grilled chicken with quinoa, or Greek yogurt with fruit.
By fueling your body properly before and after workouts, you can enhance performance, prevent fatigue, and boost recovery, which are all essential for body recomposition.
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
In short, a body recomposition diet plan focuses on losing fat while gaining muscle to improve body composition.
Key Concepts
- Fat loss requires a calorie deficit, while muscle gain requires strength training and adequate protein. Balance both for optimal results.
- Unlike traditional diets, body recomposition targets simultaneous fat loss and muscle gain through holistic practices like balanced diets, resistance training, and consistency.
How It Works
- Maintain a calorie deficit for fat loss without extreme reductions to avoid muscle loss.
- Include strength training to preserve muscle and boost metabolism.
- Consume enough protein to support muscle growth.
- Practice patience and consistency for visible changes.
Factors Influencing Success
- Balance between deficit and surplus.
- High-protein diets aid muscle gain and recovery.
- Strength training.
- Cardio for fat loss and heart health.
- Sleep and recovery
- Age and genetics influence muscle growth and fat loss rates.
Sample Diet Plan
7-day meal plan includes protein-rich foods, complex carbs, healthy fats, and nutrient-dense ingredients like eggs, chicken, fish, nuts, and fruits.
Benefits
- Toned physique and
- Better muscle definition
- Boosted metabolism
- Improved strength
- Athletic performance
- Mental well-being
- Sustainable weight management
Diet Principles
- Adjust calorie intake based on activity levels.
- Foprotein, complex carbs, and healthy fats.
- Micronutrients support metabolism and recovery.
Foods To Include
- Lean Proteins
- Whole Grains
- Healthy Fats
- Hydration
- Fresh Produce
Foods to Avoid
- Refined Carbs
- Fried Foods
- Alcohol
- Processed Meat
- Low-Protein Snacks
- Artificial Sweeteners
- Trans Fats
Importance of Workout Nutrition
- Pre-Workout Nutrition: Provides energy and prevents muscle breakdown. Include complex carbs (oats, bananas) and lean protein (eggs, chicken).
- Post-Workout Nutrition: Supports muscle repair and boosts recovery. Try protein shakes, Greek yogurt, or chicken with brown rice.
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.
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 Foods Are Good For Body Recomp?
For body recomposition, focus on lean protein, complex carbs, and healthy fats. So include foods such as chicken, turkey, fish, tofu, beans, whole grains, fruits, vegetables avocado, nuts, olive oil, and stay hydrated with plenty of water to optimize recovery and fat loss.
What Is A Body Recomposition Diet?
A body recomposition diet plan works towards simultaneously reducing body fat and increasing lean muscle mass through a balanced approach to nutrition. It involves adjusting calorie intake, prioritizing protein, and balancing macronutrients to support muscle growth and fat loss.
How To Make A Meal Plan For Body Recomposition?
To create a body recomposition meal plan, calculate your calorie needs and balance protein, complex carbs, and healthy fats, adjusting portions for fat loss or muscle gain. Focus on nutrient-dense whole foods, lean proteins, and healthy fats.
How Much To Eat For Body Recomposition?
For body recomposition, eat at a slight calorie deficit for fat loss or a small surplus for muscle gain, with a focus on balanced macronutrients. Prioritize high protein intake (1.2-2.2 grams per kg) to support muscle growth and recovery.
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.
Disclaimer
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.
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