However, with a reasonable diet, you can completely lose fat and gain muscle. This is an approach encouraged by fitness experts, especially in the context of more and more people interested in their figure and long-term health.
According to sports nutrition coach Jim White - a member of the American Academy of Nutrition and Dietetics: "The most common mistake of dieters is to cut calories too much, leading to muscle loss instead of fat. The secret is to combine adequate protein, control energy and do strength training to maintain lean muscle mass."
Here are 4 diet tips to help you stay in shape but still build muscle:
Increase high-quality protein
Chicken, salmon, eggs, Greek yogurt or tofu are ideal sources of protein. Each meal should have at least 2030g of protein to support muscle synthesis.
Eat enough calories for daily activities
Don't cut calories too much. A diet that reduces 300500 calories/day compared to the needs is still enough to help reduce fat but not lose muscle.
Prioritize complex carbs and healthy fats
Oatmeal, sweet potatoes, brown rice, avocados, walnuts provide stable energy and nourish the body after exercise.
Divide meals and eat after exercise
A snack rich in protein and carbs within 30 minutes of exercise will increase muscle recovery efficiency.
Experts recommend that in parallel with a scientific diet, you need to combine resistance training with at least 3 sessions/week to optimize lean muscle mass.
