How to Eat to Burn Fat and Gain Muscle

Tired of the fat-loss vs. muscle-gain? Say hello to body recomposition! In our article, we'll be giving you the scoop on achieving both at once. Learn the secrets of calorie control, macronutrients, clean eating, and meal timing. Your path to a transformed body begins here.

Feeling stuck in your weight loss journey? You’re not alone – many of us struggle with the challenge of shedding fat while simultaneously gaining muscle. But here’s some good news: by applying a strategy called ‘body recomposition‘, you can actually lose fat and build muscle at the same time! Keep reading to discover how making mindful choices about what and when you eat can transform your body composition, providing results you’ll love to see in the mirror.

Key Takeaways

  • Body recomposition refers to losing fat and gaining muscle at the same time by making mindful choices about what and when you eat.
  • To achieve body recomposition, focus on calorie intake by consuming the right amount of calories for fueling workouts and promoting muscle growth while maintaining a caloric deficit.
  • Pay attention to macronutrient ratios in your diet by consuming moderate amounts of carbohydrates (30-40% of daily calories), protein (25-35% of daily calories), and healthy fats (20-30% of daily calories).
  • Clean eating is important for body recomposition, which involves avoiding processed foods and sticking to whole, unprocessed foods that are nutrient-dense. Timing your meals throughout the day can also optimize fat burning and muscle building.

Understanding Body Recomposition

Definition and explanation

Body recomposition is the process of losing fat and gaining muscle at the same time. It’s like reshaping your body. You change how your body looks and feels by eating certain foods and doing specific workouts.

Protein plays a big part in this process; you need enough to help build muscles. Eating full-fat dairy products, eggs, fish like salmon, tuna, and tilapia can give you the protein you need.

Other helpful foods include whey protein and apple cider vinegar for burning fat quickly while building muscles.

How to Lose Fat and Gain Muscle

To lose fat and gain muscle, you need to focus on calorie intake, macronutrient ratios, clean eating, and timing of meals. Find out the key strategies to achieve body recomposition!

Importance of calorie intake

To achieve body recomposition and effectively burn fat while gaining muscle, you have to start paying attention to your calorie intake. Consuming the right amount of calories is crucial for fueling your workouts and promoting muscle growth.

However, it’s equally important to maintain a caloric deficit in order to lose fat. This means consuming fewer calories than you burn throughout the day. Balancing your calorie intake allows your body to utilize stored fat as fuel while also providing enough energy for muscle building.

So, make sure you are mindful of your calorie consumption to achieve the desired results in your fitness journey.

Macronutrient ratios

Achieving body recomposition requires paying attention to the ratios of macronutrients in your diet. Macronutrients are carbohydrates, proteins, and fats that provide energy for your body.

For fat loss and muscle gain, consuming a moderate amount of carbohydrates, around 30-40% of your total daily calorie intake, is recommended. Protein should make up around 25-35% of your calories as it aids in muscle repair and growth.

Healthy fats like avocados and nuts should comprise about 20-30% of your daily caloric intake to support hormone production and overall health. Keep these ratios in mind when planning meals to maximize fat burning and muscle building results.

Clean eating

Clean eating supports a balanced diet that benefits overall health and helps achieve your body recomposition goals. It means focusing on consuming whole, unprocessed foods that are nutrient-dense and free from additives or artificial ingredients.

Avoid processed foods and stick to natural sources of protein, carbohydrates, and healthy fats. By choosing lean meats, fresh fruits and vegetables, whole grains, nuts, and legumes, you can provide your body with the essential nutrients it needs to fuel workouts and build muscle while promoting fat loss.

Timing of meals

Eating regularly throughout the day helps keep your metabolism active and promotes fat burning and muscle building.

Aim for three balanced meals per day with a snack or two in between if needed. It’s also beneficial to have protein-rich foods within 30 minutes after resistance training, as this can enhance muscle recovery and growth.

Try spacing out your meals evenly throughout the day to help regulate blood sugar levels and prevent overeating. Remember, consistency is key when it comes to timing your meals for fat loss and muscle gain.

Top 10 Foods for Fat Loss and Muscle Gain

– Full-fat dairy, such as Greek yogurt, is a great source of protein and conjugated linoleic acid, which can aid in fat loss and muscle building.

– Eggs are a versatile and nutrient-dense choice that provide high-quality protein for muscle repair and growth.

– Fish like salmon, tuna, and tilapia are rich in omega-3 fatty acids and lean protein, making them ideal for fat loss and muscle gain.

– Whey protein supplements can be added to shakes or smoothies to increase protein intake without excessive calories.

– Apple cider vinegar has been shown to promote weight loss by increasing feelings of fullness and reducing calorie intake.

– Lean meats like chicken breast or turkey are excellent sources of low-fat protein that can support muscle growth while aiding in fat loss.

– Quinoa is a complete protein with essential amino acids that assists in building muscle while providing complex carbs for sustained energy levels.

– Brown rice offers both fiber-rich carbohydrates for energy during workouts and minerals like magnesium for healthy muscles. 

Full-fat dairy

Include full-fat dairy products like milk and cheese in your diet if you want to burn fat and gain muscle. These products are rich in protein and contain essential nutrients like calcium, vitamin D, and conjugated linoleic acid (CLA) that can aid in the body recomposition process.

Dairy products have been shown to help with weight loss by increasing feelings of fullness and boosting metabolism. Greek yogurt is another great option as it is high in protein, low in carbohydrates, and contains probiotics that can support a healthy gut.

Incorporating full-fat dairy into your meal plan can be a delicious way to support both fat burning and muscle building goals.


Eggs are a great food to include in your diet if you want to burn fat and gain muscle. They are high in protein, which is important for building and repairing muscles. Eggs also contain essential amino acids that help with muscle recovery and growth.

Plus, they are rich in vitamins and minerals like vitamin B12, which support energy production during workouts. Eating eggs can help keep you feeling full for longer periods of time, reducing the urge to snack on unhealthy foods.

So go ahead and enjoy some eggs as part of your muscle-building and fat-burning diet!

Salmon, tuna, and tilapia

Salmon, tuna, and tilapia are fish that can be very beneficial for anyone trying to lose fat and gain muscle. These fish are rich in protein, which is essential for building lean muscle mass.

Protein also helps to keep you feeling full and satisfied, which can help with weight loss efforts. Additionally, salmon is an excellent source of omega-3 fatty acids, which have been shown to reduce inflammation in the body and improve overall health.

Tuna is another good source of protein and is low in calories, making it a great choice for those looking to shed unwanted pounds. Tilapia is a lean white fish that contains essential nutrients like selenium and vitamin B12.

Whey protein

Whey protein is a popular supplement for burning fat and gaining muscle. It is a high-quality protein that helps with muscle recovery and growth. Whey protein contains essential amino acids that your body needs to build lean muscle mass.

It also helps to keep you feeling full, which can aid in weight loss efforts. Adding whey protein to your diet can help increase your protein intake without adding extra calories or carbohydrates.

This makes it an excellent choice for those looking to burn fat while building muscle.

Apple cider vinegar

Apple cider vinegar is mentioned as a food that can assist in the process of losing fat and building muscle. It is believed to help with weight loss by increasing feelings of fullness and reducing calorie intake.

Apple cider vinegar may also impact blood sugar levels, potentially aiding in weight management. 

Including apple cider vinegar in your diet may be beneficial but should not be relied upon as the sole method for achieving body recomposition.

Lean meats

Include lean meats like chicken, turkey, and lean cuts of beef in your diet to help burn fat and gain muscle. Lean meats are a great source of protein for building and repairing muscles.

They also provide important nutrients like iron and zinc. Including lean meats in your meals can help you feel satisfied while supporting your weight loss and muscle-building goals.


Quinoa is a nutritious grain that can be beneficial for both fat loss and muscle gain. It is high in protein, containing all nine essential amino acids that the body needs to build and repair muscles.

In addition to its protein content, quinoa also provides important vitamins and minerals like magnesium and iron. These nutrients are crucial for energy production, muscle function, and recovery after workouts.

Quinoa is also a good source of dietary fiber, which can help you feel full longer and support healthy digestion. Including quinoa in your diet can provide sustained energy throughout the day while promoting healthy weight management and muscle growth.

Brown rice

Brown rice is a nutritious and filling food that can support both fat loss and muscle gain. Unlike white rice, brown rice retains its bran and germ layers, making it higher in fiber, vitamins, and minerals.

It provides a slow-release source of energy, helping to keep you fuller for longer and stabilize blood sugar levels. Additionally, brown rice contains complex carbohydrates that are essential for fueling workouts and supporting muscle growth.

Including brown rice in your meals can help meet your calorie needs while providing essential nutrients for body recomposition.


Nuts are an excellent addition to your diet to burn fat and gain muscle. They are a good source of healthy fats, which can help keep you feeling full and satisfied. Nuts also contain protein, fiber, vitamins, and minerals that support overall health.

Including various nuts in your meals or snacks can provide essential nutrients while adding some crunch to your diet. Some popular choices include almonds, walnuts, cashews, and peanuts.

Just remember to enjoy them in moderation, as they are high in calories.

Beans and legumes

Beans and legumes are an excellent addition to your diet to burn fat and gain muscle. They are rich in protein, fiber, and vitamins, making them a nutritious choice for any meal.

Beans like black beans, lentils, chickpeas, and kidney beans provide high-quality plant-based protein that can support muscle growth and repair. They also have a low glycemic index, which means they release energy slowly, keeping you feeling fuller for longer.

Including beans and legumes in your meals can help with weight loss by reducing hunger cravings and boosting metabolism due to their high fiber content.

Other Tips for Achieving Body Recomposition

Eat vegetables with every meal

Include vegetables in every meal to support your fat-burning and muscle-building goals. Vegetables are packed with essential vitamins, minerals, and fiber that aid in digestion and help you feel full.

They also provide antioxidants that support overall health and recovery from exercise. Aim for a variety of colorful vegetables like broccoli, spinach, peppers, carrots, and leafy greens.

Add them to your breakfast omelet or smoothie, have a side salad with lunch or dinner, or stir-fry them with lean protein for a nutritious and satisfying meal. Don’t forget to include vegetables as part of your clean eating plan for optimal results in achieving body recomposition.

Incorporate healthy fats

It’s important to incorporate healthy fats into your diet to promote fat loss and muscle gain. Healthy fats, such as avocados, nuts, seeds, and olive oil, provide essential fatty acids that support overall health and aid in the body recomposition process.

These fats can help increase satiety and control cravings while providing energy for workouts. Including healthy fats in your meals can also enhance nutrient absorption from other foods.

So go ahead and add some avocado slices to your salad or drizzle some olive oil on your cooked vegetables to enjoy the benefits of these healthy fats while working towards burning fat and gaining muscle.

Supplement with vitamins and minerals

Supplementing with vitamins and minerals can support your body recomposition goals. These essential nutrients play a vital role in overall health and can aid in fat burning and muscle building.

Vitamins like vitamin C, D, and E help with immune function and tissue repair, while minerals such as magnesium, zinc, and iron are necessary for energy production and muscle recovery.

By ensuring you have an adequate intake of these nutrients through a balanced diet or supplements if needed, you can optimize your results and support your body’s ability to burn fat and gain muscle.


Pay attention to your calorie intakemacronutrient ratios, and the quality of your meals, to support your body recomposition.

Incorporate nutrient-dense foods like full-fat dairy products, eggs, fish, and whey protein to help you burn fat and build muscle effectively. Remember to stay consistent with your clean eating habits and exercise routine for optimal results!

Frequently Asked Questions

1. How should I eat to burn fat and gain muscle?

To lose fat and build muscle, you need a variety of proteins, slow-digesting carbs, veggies, and nutrient-dense foods in your diet.

2. What is a lean meal plan for weight loss and muscle gain?

A lean meal plan includes protein-rich foods that help with both weight loss and muscle growth. It also promotes clean eating for burning fat.

3. Can I lose belly fat while gaining muscles too?

Yes! By merging high-intensity interval training with a diet aimed at belly fat loss and muscle gain, it’s possible to achieve both goals together.

4. Is cardiovascular exercise needed when following a meal plan for muscle gain & weight loss?

Yes! Alongside healthy food intake, doing cardio can speed up the process of losing body fats while gaining muscles by boosting metabolism rate.

5. What are some examples of fat-burning foods that assist in building muscles?

Fat-burning foods like lean meats enable you to keep your nutrition balanced between losing excess fats & nourishing bodies for growing muscles.

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