Do you want to tone your body by building lean muscle without adding excess fat? Achieving this balance requires a strategic approach that combines effective exercise routines and a carefully planned diet. While hitting the gym regularly is important, your diet plays an equally important role in determining whether you gain muscle or unwanted fat. To help you gain muscle, not fat, we asked the experts for their top tips. Here’s a comprehensive guide to help you reach your fitness goals while maintaining a lean and toned body.
Also read: Homemade protein powder recipe with natural ingredients for weight loss (recipe inside)
Here are 10 diet tips to gain muscle and lose weight
1. Protein, protein, protein
Protein is the basis for building muscle. “Depending on your goals, aim for a daily intake of 0.8 to 2 grams of protein per kilogram of body weight,” says nutritionist Rupali Dutta. Include lean sources such as chicken breast, turkey, fish, eggs, tofu and legumes in your meals. Distribute your protein intake throughout the day to support muscle repair and growth.
2. Practice protein saving
Rupali Dutta emphasises the need for protein saving, a concept that focuses on preserving protein for essential bodily functions such as tissue repair, enzyme production and immune function. Ensure adequate intake of carbohydrates and fats so that protein is used for its primary roles rather than as an energy source.
Also read: What is lean protein? 7 foods rich in lean protein that you can include in your daily diet
3. Eat complex carbohydrates
Contrary to popular belief, carbohydrates are essential for energy, especially during intense workouts. Choose complex carbohydrates such as whole grains, brown rice, quinoa, oats and sweet potatoes. These foods provide sustained energy and help prevent fat storage compared to simple sugars. “Eat carbohydrates mainly from low glycemic index foods, making them 40 percent of your daily intake,” advises master trainer Vinita Shetty.
4. Go for healthy fats
Include sources of healthy fats in your diet, such as avocados, nuts (such as almonds and walnuts), seeds (chia, flaxseed), olive oil, and fatty fish (salmon, mackerel). Healthy fats support hormone production, aid nutrient absorption, and provide a concentrated energy source without promoting fat gain. “Get fats from whole food sources, making them 30 percent of your intake,” advises Vinta Shetty.
A healthy diet is important for good health. Image: iStock
5. Avoid sweet and processed foods
To avoid gaining unnecessary fat, stay away from sugary beverages, processed snacks, fried foods, and foods high in the glycemic index. These foods can cause a spike in insulin levels, leading to increased fat accumulation instead of muscle building.
6. Consume protein throughout the day
Rupali Dutta recommends spreading your protein intake across the day, not just breakfast or a single meal. Vinita Shetty recommends taking protein from a variety of sources and making sure your diet is 30 percent protein.
7. Drink plenty of water
Proper hydration is often overlooked, but it is essential for muscle function and recovery. Drink plenty of water throughout the day, especially before and after workouts. Dehydration can impair exercise performance and hinder muscle growth.
8. Include essential micronutrients
“Don’t overlook micronutrients such as vitamins and minerals, as they play a key role in muscle contraction, energy production and overall health,” says Rupali Dutta. Include a variety of fruits, vegetables and whole grains to ensure you’re getting a wide range of essential nutrients.
9. Focus on progressive resistance training
Both Rupali Dutta and Vinita Shetty recommend focusing on muscle-strengthening exercises. Incorporate progressive resistance training with weights or resistance bands to stimulate muscle growth. Compound exercises such as squats, deadlifts, and bench presses activate multiple muscle groups effectively.
10. Rest and recovery
Muscle growth happens not only during workouts, but also during rest. Make sure you get enough sleep (7-9 hours per night) so your muscles have a chance to recover and repair. Incorporate rest days into your workout schedule to prevent overtraining and optimize muscle gain.
Stay committed to your goals, and you’ll soon see the results you’ve been working hard for!