Losing fat and gaining muscle at the same time may be the most difficult goal you can set when it comes to dieting. Normally, losing body fat is a great way to be healthier, but who is willing to lose muscle mass when it is so hard to gain it?
The problem is that when you create a calorie deficit (consuming fewer calories than you burn per day), your body tends to burn a certain amount of fat before switching to burning muscle, making you look thinner and, unfortunately, weaker as well.
Doing things right and not seeing results can be really frustrating and, unless you are a beginner in the world of weightlifting or have been out of training for a long time, the process of losing fat and gaining muscle at the same time can be long and expensive. However, in this article we are going to show you some ways to preserve your muscle mass while losing body fat.
How to lose fat and gain muscle
1. Eat healthy fats
Forget about eating those massive amounts of ice cream while watching your favorite show, because we're talking about eating healthy fats. Healthy fats are actually helpful for gaining muscle, because they can help increase calorie intake and serve as extra fuel for tougher workouts. They also help promote the production of hormones, such as testosterone, which can help increase muscle mass.
Instead of spooning hazelnut spread straight from the jar or adding extra butter to your breakfast toast to increase your fat intake, opt for foods rich in Omega-3. This will help you lose fat and gain muscle at the same time.
Omega-3 fatty acids are fats found naturally in oily fish, olive oil, and nuts. Some of their greatest benefits include improving heart health and gaining muscle. In fact, one study reported a 0.5kg increase in muscle mass and a 0.5kg reduction in fat mass after 6 weeks of supplementation with omega-3 fatty acids.
These are some foods rich in omega-3:
- Salmon
- Tuna
- Mackerel
- Sardines
- Chia seeds
- Flax seeds
- Canola oil
2. Follow a high-protein diet
If you want to build new muscle protein, you need to eat more protein. Muscles need protein for growth and repair, so increase your intake of fish, lean meat, eggs, tofu, beans, and low-fat dairy products. Many low-calorie diets tend to keep protein intake low, which can slow muscle growth and contribute to muscle loss.
Increasing protein intake can help minimize the loss of lean body mass. In a study of a group of young, healthy elite athletes, those on a high-protein diet lost more weight while preserving muscle compared to those who received a more normal amount of protein in their diet.
Additionally, protein takes longer to digest than carbohydrates, which can help you feel fuller for longer. If you feel fuller from a higher protein intake, you are less likely to crave high-calorie foods and consume more carbohydrates and fats. In fact, reducing carbohydrate and fat intake in order to reduce your total dietary calories can help you lose fat and gain muscle.
These are some foods rich in protein:- Greek yogurt and other dairy products
- Chicken breast
- Turkey breast
- Cottage cheese
- Quinoa
- Chickpeas
- Milk
- Almonds
3. Don't create too extreme a calorie deficit
Contrary to popular belief, eating very little does not help you lose body fat. Extremely restricting your calorie intake to lose weight is not beneficial for weight loss at all. In fact, the weight you lose by eating practically nothing is more due to water and muscle loss than fat loss.
Yes, a very low calorie diet does cause significant weight loss at first, but it's mostly lean body mass (muscle) weight, because your body is desperately turning to everything it can for energy, including your beloved biceps. Very low calorie diets aren't sustainable in the long term, so be patient and gradually reduce your calorie intake to preserve muscle mass (and your happiness).
To preserve as much muscle as possible while losing fat, you can start by cutting 200-300 calories from your maintenance calories and then adjust the deficit based on your rate of weight loss.
4. Increase your vitamin D intake
If you spend all day at the office and go straight from work to the gym, you probably aren't getting much sun.
Vitamin D is responsible for the absorption of several minerals, such as calcium, magnesium, phosphate, and other important biological effects in our bodies, making it one of the most important vitamins for gaining muscle and losing fat. If your diet is low in vitamin D, it could be holding you back.
Vitamin D deficiency has been linked to reduced muscle repair and increased loss of lean body mass. More research is still needed on the effectiveness of vitamin D supplements as a muscle growth stimulator, but so far the results look promising. So unless you can exercise outdoors during daylight hours, try to increase your vitamin D intake.
These are some foods with vitamin D:
- Tuna
- Mackerel
- Salmon
- Egg yolks
- Cheese
- Fortified foods, such as soy milk and cereals
Since the sun is our main source of vitamin D, if you live in a country where the sun doesn't shine much, you may need to take a vitamin D supplement to increase your intake. Different people may need different amounts, so it's best to consult your doctor for advice on the most appropriate dosage for your needs. And if you're going out in the sun, remember to always wear sun protection.
5. Do strength training
If you want to gain muscle mass while losing body fat, you will obviously have to train with weights. Besides muscle gain itself, the best way to burn calories is through strength training.
To achieve the best results, you should try to work your entire body at least twice a week. To do this, you can base your workouts on compound exercises such as squats, bench press, deadlifts, military press, rows or pull-ups.
Compound exercises (which work more than one muscle group) help burn more calories and can be quite challenging. To do these types of exercises, the body needs to burn more energy (calories) and they are the best way to lose fat and gain muscle at the same time. In addition to losing weight, compound exercises can help you lift more weight in your workouts, improve your strength and preserve muscle mass.
Try to dedicate 2-3 workouts per week to compound exercises and rest at least 1-2 days per week so your body can recover and avoid possible injuries.
Conclusion
If you want to lose fat and gain muscle at the same time, you need to create a calorie deficit and provide your body with the right nutrients to promote muscle growth. Increase your intake of protein, healthy fats, and vitamin D, and design a good strength training program with adequate rest. This way, you can preserve as much muscle as possible while focusing on fat loss.
Also Read: Simple Weight Loss Tips for Effective Fat Burning
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