It’s natural to want it all. As humans, we like to have our cake and eat it too. In fitness, this leads to a desire to lose fat and build muscle at the same time. Yet, the problem is whether it’s even possible.
The answer lies not just in rigorous workouts but also in the kitchen, as the right dietary approach plays a pivotal role in achieving this delicate balance. Unfortunately, in this scenario, little cake is allowed. But that’s okay because the results taste better than a piece of cake ever could.
In this article, we delve into body recomposition and unveil the most effective diets tailored to help you achieve the seemingly contradictory goals of fat loss and muscle gain. From unlocking the secrets of our ancestors to macronutrient manipulation, get ready to sculpt the physique you’ve always dreamed of.
Table of Contents:
Is It Possible To Lose Fat And Build Muscle At The Same Time?
How I Ranked These Diets
4 Best Diets To Lose Fat And Build Muscle At The Same Time
7-Day Flexible Dieting Meal Plan
Tips To Lose Body Fat While Gaining Muscle
Supplement Stack To Lose Fat And Build Muscle
FAQs
Is it Possible to Lose Fat and Build Muscle at the Same Time?
Let’s start with the big question. Is this even possible? The quick answer is yes, it is possible to lose fat and build muscle simultaneously.
In fitness circles, this process is called body recomposition, or “recomp” for short. For people new to resistance training or overweight, body recomposition is possible and highly likely with proper weight training and nutrition.
But what about trained lifters who are already in pretty good shape?
For years, this group was not in the conversation. However, a recent narrative review by Barakat and colleagues provides evidence indicating body composition is possible in trained individuals1. The review shows a multitude of studies that indicate that trained people can lose body fat and build muscle at the same time. The key is playing your cards right.
How I Ranked These Diets
A good diet for losing fat and building muscle balances a slight calorie deficit with sufficient protein intake. To shed fat, you need to consume fewer calories than your body expends, but it’s crucial to maintain a diet rich in protein to support muscle growth and repair.
I created a rating system to find the best diet for body recomposition.
Each diet is rated based on:
Protein content
Fat loss potential
Muscle-building potential
Ease of consistency
In this system, each diet is scored between one and ten for each category, with ten being a perfect score. Only four diets made the cut. Let’s find out which are best for your body recomp goals.
4 Best Diets to lose fat and build muscle at the same time
Take a walk down a nutrition section in any major bookstore, and you will quickly realize there are a lot of diets. With that in mind, we have plenty of options to find the best diet to lose fat and build muscle.
The four best diets, in order from best to worst, for losing fat and building muscle at the same time are:
Flexible Dieting
Carb Cycling Diet
Intermittent Fasting
Paleo Diet
Any of the diets listed can work. However, some are better than others, which you’ll see below as I discuss each in detail.
1. Flexible Dieting:
The #1 best diet for losing fat and building muscle at the same time is flexible dieting, a dietary approach that prioritizes overall caloric intake and macronutrient distribution rather than rigid food restrictions. Instead of focusing on specific foods, flexible dieters concentrate on daily macronutrient goals – protein, carbohydrates, and fats – tailored to their needs.
The counting macros method allows for diverse food choices, including those often considered indulgent or less traditional in conventional diets.
The key is to balance and hit the targeted macronutrient ratios while staying within the overall calorie limit. By emphasizing the importance of moderation and individual preferences, flexible dieting offers a sustainable and adaptable way to achieve fitness and nutrition goals without feeling deprived or constrained by arbitrary food rules.
Protein Content: 9/10
Fat Loss Potential: 9/10
Muscle Building Potential: 9/10
Ease of Consistency: 9/10
Total Score: 36/40
Comments: Including flexible dieting on the list feels like cheating. Flexible dieting is not really a diet. It is a dieting strategy. That said, it’s an approach that allows you complete control to customize your diet to the specifications you need.
Plus, with the ability to fit in some of your favorite foods, you are more likely to stick it out for the long term, which is needed to lose fat and gain muscle at the same time. Keep in mind that flexible dieting is not an excuse to fit in as many fun foods as possible.
You still need structure to be successful, but no worries, as I’ve got you covered. After I discuss the remaining diets, I’ll provide a flexible diet meal plan you can follow.
2. Carb Cycling Diet:
A carb-cycling diet alternates between periods of high and low carbohydrate intake throughout the week. Rather than consistently consuming the same amount of carbs (and calories) daily, this approach tailors carbohydrate intake to match specific energy needs.
Typically used by athletes, bodybuilders, or those seeking to lose weight while preserving muscle mass, carb cycling involves higher carb intake on intense workouts to fuel energy needs and support muscle hypertrophy. On rest or low-activity days, carbohydrate intake is reduced to encourage the body to use stored fat for energy, promoting fat loss. This dynamic approach allows individuals to adapt their diet to their activity levels, promoting better energy utilization and potential improvements in body composition.
Another example of carb cycling is using refeeds. A typical way to set up a carb cycling refeed diet is to follow a standard calorie-restricted diet for five days, followed by two consecutive days with higher calories and carbohydrates. An example would be following a low-carb diet Monday through Friday, with high-carb days on the weekend. A 2020 study looking at this carb-cycling diet found it leads to similar weight loss as traditional dieting but allows you to maintain more lean body mass2.
Protein Content: 9/10
Fat Loss Potential: 9/10
Muscle Building Potential: 8/10
Ease of Consistency: 8/10
Total Score: 34/40
Comments: Carb cycling diets are great for body recomposition. The only downside is having different calorie and carbohydrate goals throughout the week can make consistency difficult. For those interested in this eating style, our 7 Day Bodybuilding Carb Cycling Meal Plan can help you stay on track.
3. Intermittent Fasting:
Intermittent fasting alternates between eating and fasting periods. It’s all about when you eat rather than what foods you eat or avoid. During fasting, you abstain from consuming calories, giving your body a break from constant digestion. This method allows your body to tap into stored fat for energy, promoting fat loss.
The most popular intermittent fasting method for body recomposition is the 16/8 method. As the name implies, with this fasting schedule, you limit your eating window to only eight hours daily. Overall, it’s a flexible and practical approach that not only aids in weight management but may also offer various health benefits.
Protein Content: 7/10
Fat Loss Potential: 9/10
Muscle Building Potential: 7/10
Ease of Consistency: 7/10
Total Score: 30 /40
Comments: A 16/8 intermittent fasting (IF) diet is excellent if it fits your lifestyle. Many people have success setting up their fasting window in the morning. For example, they start their day with coffee and skip breakfast. In this scenario, the eating window would start with lunch around noon and continue until 8 pm, getting in 2-3 meals.
The challenge is protein intake. With only two or three meals, each one will have to have a lot of protein. Leaning on a protein powder can make it easier. IF is also better for losing body fat than it is for muscle building. Check out our 7 Day 16/8 Intermittent Fasting 7 Day Meal Plan for some help getting started.
4. The Paleo Diet:
The Paleo Diet, short for the Paleolithic diet, takes inspiration from the eating habits of our ancient ancestors during the Paleolithic era. The core idea is to consume foods our hunter-gatherer predecessors would have access to. The Paleo Diet is rich in lean meat, fish, vegetables, nuts, and seeds while avoiding grains, legumes, dairy, and processed foods.
The rationale is rooted in the belief that our bodies are better adapted to the nutritional profile of foods available before the advent of agriculture. By following the paleo diet, proponents aim to support overall health, promote weight loss, and reduce inflammation by embracing a more natural and ancestral approach to eating.
Protein Content: 9/10
Fat Loss Potential: 8/10
Muscle Building Potential:7/10
Ease of Consistency: 6/10
Total Score: 30/40
Comments: Overall, the Paleo diet does a lot of things right when it comes to decreasing body fat and increasing lean muscle. It’s high in protein, and with the restriction of many carbohydrates and processed foods, it’s easy to set it up for fat loss. The biggest weakness of the Paleo diet is the ease of consistency.
The Paleo diet is highly restrictive, making it hard to adhere to over the long haul. Make sure to pick up one of these 7 Best Paleo Protein Powders if you’re planning on following this diet.
7-Day Flexible Dieting Meal Plan
I hear your first reaction: “Isn’t flexible dieting anti-meal plan?”
Not exactly. Flexible dieting has certain degrees of control when you’re losing weight. It’s not a free-for-all. The best flexible dieters have parameters in place to help them be consistent. Most follow a meal plan.
The only difference is they sprinkle in some treats here and there to support sustainability. If 90% of your diet is healthy, unprocessed foods, the other 10% can come from foods you enjoy. You will notice some treats sprinkled throughout the meal plan. These should be items you love. Feel free to substitute different treats with similar calorie and macronutrient profiles.
The daily breakdown for the week of nutrition is 165g of protein, 235g of carbohydrates, 60g of fat, and 2140 calories. Adjust the numbers based on your calorie needs.
Monday:
Meal
Food
Breakfast / Meal 1
1 whole egg
5 egg whites
60g oats
1 medium banana
Lunch / Meal 2
6oz tilapia
100g brown rice
100g broccoli
10g olive oil
Snack / Meal 3
1 scoop of protein powder
8oz almond milk
1 medium apple
Dinner / Meal 4
8oz sirloin
6oz russet potato
1 cup mixed vegetables
1 cup frozen yogurt
Total daily nutrition breakdown: 164g of protein, 233g of carbohydrates, 62g of fat, and 2146 calories
Tuesday:
Meal
Food
Breakfast / Meal 1
4 whole eggs
80g oats
Lunch / Meal 2
5oz 99% lean ground turkey breast
145g white rice
1 cup of mixed veggies
Snack / Meal 3
1 scoop of protein powder
8oz almond milk
1 medium apple
1 chocolate chip cookie
Dinner / Meal 4
5oz salmon
1.5 cups of pasta
1/2 cup of marinara sauce
1 cup of broccoli
Total daily nutrition breakdown: 166g of protein, 237g of carbohydrates, 61g of fat, and 2161 calories
Wednesday:
Meal
Food
Breakfast / Meal 1
1 scoop of protein powder
150g low-fat Greek yogurt
1 cup of blueberries
Lunch / Meal 2
5oz chicken breast
8oz russet potato
Snack / Meal 3
1 cup low-fat cottage cheese
2 plain rice cakes
Dinner / Meal 4
6oz cod
145g rice
Green salad
2 tablespoons light salad dressing
Small piece of chocolate cake
Total daily nutrition breakdown: 160g of protein, 238g of carbohydrates, 64g of fat, and 2168 calories
Thursday:
Meal
Food
Breakfast / Meal 1
4 whole eggs
2 cups of Lucky Charms
8oz almond milk
Lunch / Meal 2
6oz 95% lean ground beef
145g rice
1 cup broccoli
Snack / Meal 3
1 scoop protein powder
8oz almond milk
2 kiwi
28 almonds
Dinner / Meal 4
8oz haddock
8oz russet potato
1/2 tablespoon butter
Total daily nutrition breakdown: 161g of protein, 230g of carbohydrates, 64g of fat, and 2140 calories
Friday:
Meal
Food
Breakfast / Meal 1
6 egg whites
2 pancakes
2 tablespoons sugar-free syrup
Lunch / Meal 2
8oz chicken breast
145g rice
1 cup green beans
Snack / Meal 3
1 scoop of protein powder
1 slice of coffee cake
Dinner / Meal 4
8oz chicken breast
8oz sweet potato
Green salad
2 tablespoons salad dressing
Total daily nutrition breakdown: 159g of protein, 239g of carbohydrates, 56g of fat, and 2096 calories
Saturday:
Meal
Food
Breakfast / Meal 1
4 whole eggs
1 cup blackberries
1 medium banana
Lunch / Meal 2
5oz pork loin
1.5 cups quinoa
1 cup green beans
10g olive oil
Snack / Meal 3
1 scoop of protein powder
8oz almond milk
1 medium apple
Dinner / Meal 4
6oz salmon
Large green salad
2 tablespoons light dressing
1 serving frozen yogurt
Total daily nutrition breakdown: 163g of protein, 232g of carbohydrates, 61g of fat, and 2129 calories
Sunday:
Meal
Food
Breakfast / Meal 1
1 egg, ham, and cheese breakfast sandwich
Lunch / Meal 2
6oz chicken breast
220g of rice
1 cup mixed veggies
Snack / Meal 3
1.5 scoops of protein powder
8oz almond milk
16g peanut butter
Dinner / Meal 4
6oz 93% lean ground beef
2 hamburger buns
2 slices low-fat cheese
1 cup broccoli
Total daily nutrition breakdown: 162g of protein, 236g of carbohydrates, 64g of fat, and 2168 calories
6 Tips to Lose Body Fat While Gaining Muscle
If losing fat and gaining muscle at the same time is possible, how do we do it? Here are six tips to move you in the right direction.
1) Eat a High Protein Diet:
Eating a high-protein diet is crucial for simultaneously losing fat and building muscle because protein is essential for muscle repair, growth, and maintenance. When following a calorie-restricted diet for fat loss, a higher protein intake helps preserve lean muscle mass, ensuring that weight loss comes primarily from fat stores rather than muscle.
Additionally, sufficient protein provides the amino acids to synthesize new muscle tissue during muscle-building efforts. In essence, a high-protein diet is a foundation that supports both weight loss and muscle gain. Aiming for around a gram of protein per pound of body weight is sufficient.
However, there is some evidence that even higher protein intakes, upwards of 1.36g per pound, are more favorable to body composition changes3.
2) Strive for fat loss, not weight loss:
Body recomposition is about more than just weight loss. Striving for fat loss, not just to lose weight, is crucial to cut body fat and build muscle simultaneously. Focusing on fat loss ensures the weight you shed comes primarily from excess fat stores rather than valuable muscle tissue.
By preserving lean muscle mass, you create an environment conducive to effective muscle building during strength training. Weight loss alone may involve losing water weight or muscle, hindering the goal of achieving a lean and muscular physique. Prioritizing fat loss enhances the likelihood of successful body recomposition.
3) Improve Sleep Quality and Quantity:
I cannot stress enough the importance of sleep quality and quantity for simultaneous fat loss and muscle building. During deep REM sleep, the body releases growth hormones essential for muscle repair and growth.
Additionally, adequate sleep supports hormonal balance, including regulating cortisol levels, which can influence fat storage and muscle breakdown. Research shows that insufficient sleep may increase hunger and cravings, making it harder to adhere to a calorie-controlled diet essential for fat loss4.
Particularly important to recomposition, people trying to lose weight who are sleep deprived lose less fat despite losing a similar amount of weight5. Ultimately, prioritizing good sleep enhances the body’s ability to recover, optimize hormone function, and contribute to the success of both fat loss and muscle-building goals.
4) Lift Weights at Least 3x/Week:
In a surprise to no one, regularly lifting weights is a critical component of body recomposition. Resistance training benefits in this context are twofold. One, lifting weights stimulates muscle growth, and two, it helps you maintain muscle mass while dieting.
Additionally, muscle tissue requires more energy to maintain than fat, contributing to calorie expenditure even at rest. The bottom line is this: regular weight training creates the ideal conditions for body recomposition, allowing you to achieve a better physique by losing fat and gaining muscle mass.
Need help with a lifting routine? Check out our Best Workout Splits to find your perfect match.
5) Pay Attention to Training Performance:
To build mass and drop fat at the same time, it’s not enough to just lift weights. You need to stimulate muscle growth through resistance training and utilize progressive overload.
Progressive overload is the incremental increase in stress placed on the body during exercise, encouraging adaptations such as muscle growth and strength gains over time.
Pay attention to training performance in the gym and write down your sets, reps, and weights in a logbook. Before each workout, peek at your past performances and try to beat your prior numbers.
6) Don’t Rush The Process:
Be patient. Body recomposition is a long game. Refraining from rushing the process is critical because these transformations take time and consistency. Sustainable changes in body composition require a gradual approach to avoid extreme diets, allowing the body to adapt and minimize the risk of muscle loss.
Patience ensures better habits, reducing the likelihood of setbacks and promoting long-term success in achieving a balanced and sustainable physique. Unlike traditional cutting or bulking, aiming for body recomposition will have subtle changes, often unmeasurable on the scale.
Supplement Stack to Lose Fat and Build Muscle
A well-rounded approach that combines proper nutrition, exercise, and select supplements can be beneficial when aiming to lose body fat and build muscle simultaneously. While individual needs vary, here are some evidence-based supplements for those pursuing both muscle gain and fat loss. I’ve started with my product recommendations, and then dig into why you need them.
Best Protein Powder: Optimum Nutrition Gold Standard 100% Whey Protein Powder
Best Creatine: Optimum Nutrition Micronized Creatine Monohydrate
Best Caffeine Pill: Nootropics Depot Caffeine and L-Theanine
Best Omega-3 Fatty Acids: Nordic Naturals Ultimate Omega
Best Vitamin D: Nature Made D3
1) Protein Powder:
Protein intake is crucial for muscle building and repair. Any high-quality protein supplements will do. Whey protein, casein protein, or plant-based options can all help you meet your protein requirements conveniently.
Check out these 14 Best Protein Powders to find the best one for you.
2) Creatine:
Creatine is a well-researched supplement that enhances strength and promotes lean muscle mass. It can be particularly beneficial during resistance training and high-intensity workouts. Take 3-5g daily.
Check out these 8 Best Creatine Supplements for more great information.
3) Caffeine:
Caffeine can boost energy levels and enhance fat metabolism. Consumed in moderation, it may improve workout performance plus aid in losing body fat, making it a perfect complement to a body recomposition diet.
You can’t go wrong with any of these 7 Best Caffeine Pills.
4) Omega-3 Fatty Acids:
Omega-3s contribute to overall health and can help manage inflammation. Fish oil or algae-based supplements provide essential fatty acids that may aid in fat loss and muscle recovery.
Head to our round-up of the 11 Best Omega-3 Supplements.
5) Vitamin D:
Vitamin D is a popular fat-soluble vitamin essential for bone health and may affect muscle function. Adequate vitamin D levels can support overall well-being and potentially aid in fat loss. Consider supplementing with vitamin D, mainly if you don’t get a lot of sunlight.
There’s no shortage of great options, including any of these 13 Best Vitamin D Supplements.
FAQs
Have more questions about how to drop body fat and build muscle at the same time? Here are a few answers before you go.
Which diet is the most effective for fat loss and muscle gain?
Diets that prioritize a balanced mix of macronutrients, sufficient protein intake, and a small to moderate calorie deficit are effective for fat loss and muscle gain. In my opinion, a flexible dieting approach offers the best strategy for body recomposition.
What is body composition?
Body composition refers to the proportion of fat and non-fat mass (muscle, bones, organs, etc.) in the body. Improving body composition means improving your physique by losing fat, building muscle, or both.
What should I eat to lose fat and gain muscle?
Any diet high in protein and rich in whole foods can work to reduce body fat. Emphasize high protein low fat foods, fruits, vegetables, healthy fats, and whole grains while managing calorie intake.
What is the fastest way to lose fat and gain muscle?
While there’s no instant solution, a balanced approach combining a sustainable calorie deficit, regular strength training, and sufficient protein intake offers an effective way to burn fat and gain muscle mass over time.
How often should I eat for body recomposition?
Eating frequency is flexible, but spreading protein intake across 3-5 meals and snacks throughout the day can support muscle protein synthesis and aid body recomposition.
Best Diet To Lose Fat And Build Muscle: Key Takeaways
The best diet for losing fat and increasing muscle mass is a fluid concept. Everyone is entitled to an opinion. While various diets offer effective strategies, choosing a nutrition strategy that aligns with your lifestyle and preferences is critical.
A body recomposition diet needs to be high in protein, but more importantly, it must be something you can stick to. Sustainable progress takes time. You can reach the body you have always wanted by following a flexible diet, staying consistent with workouts, sleeping a little more, and embracing a patient mindset.
All that is left is to do it. Good luck!
Interested in learning more about simultaneously losing fat and building muscle? Check out our article detailing everything you need to know about Body Recomposition!
References:
Barakat, Christopher MS, ATC, CISSN1; Pearson, Jeremy MS1; Escalante, Guillermo DSc, MBA, ATC, CSCS, CISSN2; Campbell, Bill PhD, CSCS, FISSN3; De Souza, Eduardo O. PhD1. Body Recomposition: Can Trained Individuals Build Muscle and Lose Fat at the Same Time?. Strength and Conditioning Journal. October 2020. | DOI: 10.1519/SSC.0000000000000584
Campbell, B. I., Aguilar, D., Colenso-Semple, L. M., Hartke, K., Fleming, A. R., Fox, C. D., Longstrom, J. M., Rogers, G. E., Mathas, D. B., Wong, V., Ford, S., & Gorman, J. (2020). Intermittent Energy Restriction Attenuates the Loss of Fat Free Mass in Resistance Trained Individuals. A Randomized Controlled Trial. Journal of functional morphology and kinesiology. https://doi.org/10.3390/jfmk5010019
Antonio, J., Ellerbroek, A., Silver, T., Vargas, L., & Peacock, C. (2016). The effects of a high protein diet on indices of health and body composition–a crossover trial in resistance-trained men. Journal of the International Society of Sports Nutrition. https://doi.org/10.1186/s12970-016-0114-2
Yang, C. L., Schnepp, J., & Tucker, R. M. (2019). Increased Hunger, Food Cravings, Food Reward, and Portion Size Selection after Sleep Curtailment in Women Without Obesity. Nutrients. https://doi.org/10.3390/nu11030663
Wang, X., Sparks, J. R., Bowyer, K. P., & Youngstedt, S. D. (2018). Influence of sleep restriction on weight loss outcomes associated with caloric restriction. Sleep. https://doi.org/10.1093/sleep/zsy027
