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AESTHETIC FITNESS GOALS can be generally grouped into two camps: those who want to lose fat, and those who want to build muscle. What’s most challenging is when people want to do both.<\/p>\n
The concept of losing fat and gaining muscle at the same time<\/a> is called body recomposition<\/a>\u2014and it’s long been considered the “Holy Grail” of fitness. After all, the two goals require different (and some might consider opposite) approaches to accomplish. To lose fat, you need to burn more calories then you consume. To build muscle, you need to eat enough protein for your body to be able to build new muscle fibers. Recent research<\/a> is finding that recomposition (“recomp”, for short) can happen, so long as you train, and eat, strategically.<\/p>\n “You can exercise your little heart to its desire, but if you’re not maximizing your recovery and your performance with nutrition, you’re leaving a lot of opportunity on the table,” says Dezi Abeyta, R.D.<\/a>, MH nutrition advisor.<\/p>\n How exactly can you formulate your plate in order to lose fat and gain muscle at the same time? Abeyta lays it all out below. Follow his guidelines, then pair it with the rest of our Body Recomposition program<\/a> to start your own transformation.<\/p>\n IF YOU CREATE too much of a calorie deficit, you’ll lose the muscle you want to build. Create too little of a calorie deficit, and you won’t lose as much fat as you’d like. “It’s a little bit of a dance,” Abeyta says.<\/p>\n To find the perfect deficit, aim for a calorie deficit of 200 to 400 calories per day below maintenance levels. For reference, 200 calories is about the same as a single serving of pasta or a grilled chicken breast. To figure out the number of calories you should be consuming for your body, follow our quick two step guide here<\/a>.<\/p>\n Prioritize Protein<\/p>\n You need protein to build muscle<\/a>\u2014and you need more of it than you probably think.<\/p>\n “From a protein perspective, we want to look at 1.6 to 2.2 grams per kilogram of bodyweight,” Abeyta says. That’s about 0.8 grams per pound of body weight.<\/p>\n That can be a lot of protein depending on your size. For the average 185 pound man, that’s almost 150 grams a day. To achieve that level, Abeyta suggests aiming for 35 to 45 grams of protein per meal, supplemented with 25 grams for snacks as needed. Some high protein snacks<\/a> include a protein bar<\/a>, greek yogurt with fruit, or some lean jerky. You might need to supplement with a whey protein shake, too\u2014here are some of our favorites<\/a>.<\/p>\n Base your meals around a protein first, and then start layering in the rest. Add in colorful vegetables, complex carbs, and some healthy fats from there. Prioritizing the protein from the start will set you up for success.<\/p>\n Rethink Carbs<\/p>\n Contrary to popular belief, carbohydrates are not fighting against your fitness goals<\/a>. In fact, they’re there to work with you by fueling your muscles and brain before, during, and after workouts. Think about getting in “25 to 40 grams pre- and post-workout to fuel both your performance and your recovery,” Abeyta says. Stick to minimally processed<\/a> options\u2014a pre-workout banana will be better on the body than pre-workout Cheetos.<\/p>\n Watch Your Fat Sources<\/p>\n Yes, carbs and proteins will be the main source of fuel before and after your workouts. But your body still needs fats\u2014and the source of those fats is important. You’ll want to aim for fats to make up 20 to 30 percent of your overall calorie intake. Prioritize sources such as nuts, avocado, and seeds. Watch your oil intake, too\u2014it’s easy to overdo.<\/p>\n Maximize Fiber<\/p>\n Fiber<\/a> helps to keep you full and satiated throughout the day, and keeps your gut running (in a good way). The average American is consuming only about 10 to 12 grams per day. To lose fat and gain muscle, you’ll want to ensure you’re getting around 30 to 38 grams daily. That will prevent snacking that might push you out of your calorie deficit, as well as keep your gut healthy.<\/p>\n Be Cautious with Sauce<\/p>\n Easier said then done, we know. Sauces can potentially add tons of calories to your food, especially when you get them from restaurants or in takeout food. Ask for sauce or dressing to be put it on the side and use it sparingly, or skip them all together. To add flavor, add in more seasonings, citrus juices, or hot sauce.<\/p>\n Sample Day of Eating for Body Recomposition<\/p>\n Abeyta suggests using this meal plan as a jumping off point for your recomp diet.<\/p>\n BREAKFAST: Avocado toast with three eggs on whole wheat toast, with spinach on top<\/p>\n LUNCH: Salad with chicken, walnuts, beets, raspberries, cottage cheese, and a citrus vinaigrette.<\/p>\n DINNER: Shrimp stir fry with vegetables of your choice (like carrots and broccoli) and brown rice.<\/p>\n Check out all of our body recomposition videos in our Ultimate Guide to Body Recomp, available exclusively for MH MVP subscribers, here<\/a>. <\/p>\n Cori Ritchey, C.S.C.S., is the fitness editor at Women’s Health, as well as a certified strength and condition coach and group fitness instructor. She\u2019s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. You can find more of her work in Men\u2019s Health, HealthCentral, Livestrong, Self, and others.<\/p>\n![\"Video](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/06\/thumb_1920x1080_00002_1735661976_32714.jpg\" "\\"Video")
How to Eat to Lose Fat and Gain Muscle at the Same TimeMaintain a Slight Calorie Deficit<\/p>\n![\"Headshot](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/06\/1781291361_800_bbcb1e23-842d-4861-8a77-a2e4cb24be4e_1669996956.file.png\" "\\"Headshot")
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