The ultimate diet to lose fat and gain muscle (according to science)

Achieving body recomposition is possible

Losing fat and gaining muscle at the same time is possible, although it requires a very well-designed nutritional strategy. It's not about starving yourself or following miracle diets. It's about understanding how your body works and relying on scientific evidence.

⚠️ This article is informative and does not replace the advice of a nutritionist or specialized doctor.

 

What does science say about body recomposition?

Body recomposition — losing fat while gaining muscle mass — has been studied in multiple contexts. According to a study published in the Journal of the International Society of Sports Nutrition (2014), it is possible to achieve it with a strength training approach accompanied by a protein-rich diet, even with a slight calorie deficit.

📚 Source: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-20

How to achieve body recomposition?

1. Increase your protein intake

Protein is key to preserving and building muscle. Various studies recommend an intake between 1.6 g and 2.4 g per kilogram of body weight per day.

Recommended sources:

• Eggs

• Chicken

• Fish

• Tofu

• Greek yogurt

• Legumes

2. Maintain a moderate calorie deficit

You don't need severe calorie restriction. A mild deficit of 300-500 kcal per day is enough to lose fat without compromising muscle mass, especially if you do strength training.

3. Train with weights (yes, it's essential)

Without strength training, the body tends to lose muscle during a calorie deficit. Ideally, train at least 3-4 days a week with multi-joint exercises like squats, deadlifts, bench press, or pull-ups.

4. Don't be afraid of carbohydrates

Carbohydrates are not the enemy. They are necessary to perform well in the gym and to preserve muscle. Choose whole grain versions, legumes, fruit, and vegetables.

5. Sleep well and manage stress

According to the University of Chicago, lack of sleep can hinder fat loss and muscle synthesis. Aim for 7-9 hours of quality sleep each night.

Conclusion

There is no single magic diet, but there are solid principles that will bring you closer to your goal. Opt for a diet with sufficient protein, moderate calories, rich in nutrients, and accompanied by a good training plan.

⚠️ Always consult a nutrition professional before making significant changes to your diet.