However, stay away from unhealthy fats from foods like fried food, French fries, and hydrogenated oils. Healthy fats can also be found from lean proteins and vegetables. However, the fat intake should be relatively constant in your diet regardless of whether you are looking to burn fat or gain muscles.Ĭhoose foods high in fatty acids such as avocado, olive oil, fish, flax oil, coconut oil, macadamia nuts, and Brazil nuts. Therefore, the lack of it in your diet will make your health decline. Consume Healthy Fatsįat is essential to the body as it keeps the fat-burning enzymes in their working condition and helps insulin sensitivity and hormone production.
Try eating lean carbs like vegetables, fruits, whole grains, yams, oatmeal, and brown rice rather than junk food carbs like soft drinks, sugar, and candy bars. It is also believed that a high-carb diet can equally help gain muscles and lose weight faster and easier. Many believe that high-carb is the way to go if you are physically active and lift weights regularly. Keeping your carb intake lower will help burn fat and lose weight while keeping it higher will enable you to gain lean muscles. Consume Carbs Depending on Your Activity LevelĪdjusting your carb intake will help build muscles and burn fat at the same time.
A good rule of thumb is to consume protein to fit your ideal body weight. Preparing a home-cooked meal or consuming a high protein low carb protein shake made from white egg and whey is another affordable protein source. You can get your proteins from lean animal-based sources such as fish, meat, eggs, poultry, and dairy or from plant-based sources like green peas, nuts, grains, and soy. A high protein-diet helps stop cravings and increases satiety hence, it is great for reducing body fat particularly abdominal fat. Studies show that one needs to consume at least 4 rich-protein meals or snacks every day in order to boost metabolism and prevent muscle breakdown. Therefore, the best macro diet for gaining muscle should include high protein levels. Protein is the key macronutrient for building and gaining muscles. Excellent Macronutrient Choices to Focus On Consume Protein Daily Therefore, you can lose fat and gain muscles concurrently by balancing a sensible calorie deficit. The muscle tissue needs to be stimulated by doing regular strength-building exercises in order to damage and rebuild muscle fibers and make them strong. Therefore, eating more will not result in muscle gain. For instance, your body will not give energy to muscle growth and development unless that muscle is required for survival. The muscle tissue exists depending on your body’s need for it. If your body experiences the calorie shortage for a long time, you are likely to burn fat and lose weight. If your body experiences a calorie deficit, it will break down fat and convert it into energy it can use. Basically, fat storage is the body’s survival mechanism for storing energy for use in the future. But, first, let us look at the basics of losing fat and gaining muscles. While this can be a bit tricky, it is still possible. Is It Possible to Lose Weight While Gaining Muscles? The best macro diet for gaining muscle should have a ratio of 30% protein, 40% carbs, and 30% fat. Start by calculating your macros based on your goals and how much calories you need for the day.įor instance, if you are looking to lose weight or boost metabolism, the appropriate macronutrients ratio is 35% protein, 25% carbs, and 40% fat. When it comes to gaining muscles, you need to ensure that your macronutrients are present in order to maximize the efficiency of muscle growth. Macronutrients or macros is made up of carbohydrates, fats, and protein.
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