Which Is the Best Diet for Weight Loss and Muscle Gain?

Weight loss is a common goal. Beyond aesthetics, research has shown that maintaining a healthy weight is essential for overall health and well-being. You’re less likely to develop chronic diseases such as high blood pressure, diabetes, heart disease, and certain types of cancer if you maintain a healthy weight (1).

However, finding the best diet for weight loss can be overwhelming and confusing.

There are countless diets out there that claim to be the most effective for weight loss. Some focus on cutting calories, while others emphasize specific macronutrient ratios or elimination of certain food groups.

If you end up losing weight rapidly, you may also lose muscle mass in the process. This can result in the dreaded “skinny fat” look – where your body weight is low but your body composition is still high in fat.

Therefore, it’s important to not only focus on weight loss, but also on gaining or maintaining muscle mass. Combining these two goals can lead to a healthier and more sustainable approach to achieving your desired body composition.

But which diet is the best for both weight loss and muscle gain?

Here’s what you need to know.

Can I Build Muscle and Lose Weight at the Same Time?

It’s possible to build muscle and lose weight simultaneously, but it’s not easy. It requires a careful balance of nutrition, exercise, and recovery.

To gain muscle mass, your body needs to be in a calorie surplus, meaning that you consume more calories than you burn. On the other hand, to lose weight, your body needs to be in a calorie deficit, where you consume fewer calories than you burn.

This may seem contradictory at first glance, but with the right approach and consistency, it can be achieved.

This concept is known as “body recomposition” – where you aim to simultaneously decrease body fat and increase lean muscle mass.

What Is the Best Diet for Weight Loss and Muscle Gain?

The best diet for weight loss and muscle gain has several redeeming qualities. It should help you lose weight in a healthy and sustainable manner and also promote muscle growth and maintenance.

The Mediterranean diet, for example, has been consistently ranked as one of the best overall diets for its heart-healthy benefits and potential for weight loss (2). It focuses on whole, nutrient-dense foods such as fruits, vegetables, whole grains, lean protein sources such as fish and poultry, healthy fats such as olive oil, and limited amounts of red meat and sweets.

However, a customized approach may be necessary when it comes to achieving both weight loss and muscle gain.

Here are some key elements to consider when finding the best diet for your individual needs:

High Protein Intake

Protein is essential for building and maintaining muscle mass. It also helps with satiety, keeping you feeling full for longer periods of time. Therefore, the best diet for weight loss and muscle gain should have a high protein intake (2).

The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight (3). However, studies have suggested that higher protein intake can be beneficial for both weight loss and muscle gain (2) (3).

You should aim to consume at least 1 gram of protein per pound of body weight or 2 grams per kilogram of body weight. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, and tofu.

Adequate Caloric Intake

While cutting calories is necessary for weight loss, it’s important not to restrict too much. Consuming too few calories can result in muscle loss and a slower metabolism (4).

The best diet for weight loss and muscle gain should have a moderate calorie deficit of around 500 calories per day (6). This means that you burn approximately 500 more calories than you eat every day. This will allow for gradual weight loss while still providing the necessary energy for muscle growth.

Many people get it wrong here. They believe that eating as little as possible will speed up weight loss. In reality, it can have negative effects on both weight loss and muscle gain.

Think about it this way; your body needs fuel to function. If you don’t provide enough fuel, it will start to break down muscle tissue for energy. This is counterproductive for those who are looking to gain muscle mass.

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Customized Macronutrient Ratio

Now, this is where things get a little tricky. The best diet for weight loss and muscle gain should have a customized macronutrient ratio based on individual needs and preferences.

Macronutrients refer to the three main components of your diet: protein, carbohydrates, and fats. While protein is essential for muscle growth, carbohydrates provide energy for workouts and other physical activity. Healthy fats are also necessary for hormone production and overall health (7).

There is no one-size-fits-all approach when it comes to macronutrient ratios. Some people may feel more energized with low-carb diets, while others may thrive on higher carbohydrate intake. It’s important to experiment and find what works best for your body.

General recommendations are to consume 10-35% of calories from protein, 45-65% from carbohydrates, and 20-35% from healthy fats (7). Your specific targets within these ranges can vary depending on individual needs and preferences.

Minimal Ultra-Processed Foods

Ultra-processed foods are those that have undergone multiple processes and often contain significant added sugars, sodium, and/or unhealthy fats. Relying too heavily on these types of foods can be detrimental to weight loss and muscle gain (8).

The best diet for weight loss and muscle gain should focus on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats. Not only are these foods lower in calories and higher in nutrients, they also promote satiety and overall health (9).

It’s okay to enjoy highly processed or “fun” foods in moderation, but they shouldn’t make up the majority of your diet if you want to achieve your desired body composition.

Also, “processed” isn’t necessarily a bad thing. Many foods have to undergo some level of processing in order to be consumed safely, such as the pasteurization of milk or canning of vegetables. The key is to focus on minimally processed foods and limit your intake of ultra-processed junk foods.

Minimal Sugary Drinks and Alcohol

Liquid calories can add up quickly and sabotage weight loss efforts. The best diet for weight loss and muscle gain should limit or avoid sugary drinks such as soda, energy drinks, sports drinks, and fruit juices.

Alcohol consumption should also be moderated as it adds empty calories and can affect your metabolism and hormone production (10). If consuming alcohol, opt for lower calorie options such as light beer or dry wine and drink in moderation.

Your best bet for hydration even on a cheap diet for fat loss and muscle gain is water. It’s calorie-free and essential for overall health.

Consider Intermittent Fasting

Intermittent fasting has gained popularity in recent years for its potential health benefits, including weight loss and muscle preservation. This eating pattern involves alternating between periods of eating and fasting.

There are several different methods of intermittent fasting, but the most common is the 16:8 method, which involves a daily fast of 16 hours followed by an 8-hour eating window.

Intermittent fasting may be beneficial for those who are looking to lose weight and gain muscle as it can help with calorie control and may increase growth hormone levels, which helps with muscle growth (11).

However, this approach may not be suitable for everyone and it’s important to listen to your body and make sure you’re still meeting your nutrient needs.

Consistency and Sustainability

Finally, the best diet for weight loss and muscle gain should be consistent and sustainable. Crash diets or extreme eating habits may result in rapid weight loss, but they’re often difficult to maintain in the long term.

It’s important to find a balance that works for you and stick with it consistently. This means incorporating healthy eating habits into your lifestyle rather than following restrictive diets for short periods of time.

Sustainability also means allowing yourself some flexibility and indulgences in moderation. Completely cutting out your favorite foods or constantly feeling deprived can backfire and lead to overeating or binging.

Read more: Keto Diet for Seniors: Separating Fact from Fiction

What Should I Eat to Lose Weight and Gain Muscle?

The best diet for weight loss and muscle gain is one that is rich in whole, nutrient-dense foods that provide the right balance of macronutrients: protein, carbohydrates, and fats.

Here are specific food recommendations and meal ideas to help you get started:

Protein: The Building Block of Muscle

Protein is essential for muscle repair and growth (12). You should aim to consume at least 1 gram of protein per pound of your body weight. Here are some excellent protein sources:

• Lean Meats: Chicken breast, turkey, lean cuts of beef, and pork
• Fish and Seafood: Salmon, tuna, shrimp, and tilapia
• Eggs: Whole eggs and egg whites
• Dairy: Greek yogurt, cottage cheese, and milk
• Plant-Based: Lentils, chickpeas, black beans, tofu, and tempeh

Carbohydrates: Your Energy Source

Carbohydrates provide the energy needed for workouts and daily activities (13). Opt for complex carbs that are rich in fiber and nutrients:

• Whole Grains: Brown rice, quinoa, oats, and whole-wheat pasta
• Fruits: Berries, bananas, apples, and oranges
• Vegetables: Sweet potatoes, spinach, kale, and bell peppers
• Legumes: Beans, lentils, and peas

Fats: Essential for Hormone Production and Health

Healthy fats are essential for hormone production, nutrient absorption, and overall health (14). Include these sources of healthy fats in your diet:

• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds
• Avocado: A versatile and nutrient-rich fruit
• Oils: Olive oil, canola oil, and avocado oil
• Fatty Fish: Salmon, mackerel, and sardines

Try our Muscle-Building Meal Plan for a comprehensive diet plan for more gains.

How to Lose Fat and Gain Muscle Diet Plan

Here’s a sample 7-day meal plan for muscle gain and fat loss:

Day 1

Breakfast:

• Scrambled eggs with spinach and whole-grain toast
• 1 cup of mixed berries

Snack:

• Greek yogurt with a handful of almonds

Lunch:

• Grilled chicken breast
• Quinoa salad with mixed greens, cherry tomatoes, cucumbers, and olive oil

Snack:

• Apple slices with natural peanut butter

Dinner:

• Baked salmon
• Sweet potato
• Steamed broccoli

Hydration:

• Aim for at least 8 cups of water

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Day 2

Breakfast:

• Oatmeal with a scoop of protein powder, topped with banana slices

Snack:

• Cottage cheese with pineapple chunks

Lunch:

• Turkey and avocado wrap with whole-grain tortilla
• Side salad with mixed greens and vinaigrette

Snack:

• Carrot sticks with hummus

Dinner:

• Beef stir-fry with mixed vegetables
• Brown rice

Hydration:

• Aim for at least 8 cups of water

Day 3

Breakfast:

• Greek yogurt parfait with granola and strawberries

Snack:

• Hard-boiled eggs

Lunch:

• Tofu stir-fry with bell peppers, broccoli, and quinoa

Snack:

• Orange slices with a handful of walnuts

Dinner:

• Grilled shrimp
• Couscous
• Asparagus

Hydration:

• Aim for at least 8 cups of water

Day 4

Breakfast:

• Smoothie with spinach, banana, protein powder, and almond milk

Snack:

• Mixed nuts and seeds

Lunch:

• Chicken Caesar salad with a light dressing

Snack:

• Celery sticks with almond butter

Dinner:

• Baked tilapia
• Brown rice
• Steamed green beans

Hydration:

• Aim for at least 8 cups of water

Read more: Ethical Eating: Aligning Diet and Values

Day 5

Breakfast:

• Whole-grain toast topped with avocado and poached eggs

Snack:

• Protein shake with a piece of fruit

Lunch:

• Lentil and vegetable soup with a side of whole-grain crackers

Snack:

• Cottage cheese with sliced peaches

Dinner:

• Pork tenderloin
• Mashed sweet potatoes
• Sautéed spinach

Hydration:

• Aim for at least 8 cups of water

Day 6

Breakfast:

• Whole-grain pancakes with blueberries
• Turkey sausage

Snack:

• Sliced bell peppers with guacamole

Lunch:

• Tuna salad with mixed greens, cherry tomatoes, and balsamic vinaigrette

Snack:

• Protein bar

Dinner:

• Baked chicken thighs
• Quinoa
• Roasted Brussels sprouts

Hydration:

• Aim for at least 8 cups of water

Day 7

Breakfast:

• Vegetable omelet with tomatoes, bell peppers, and onions
• Whole-grain toast

Snack:

• Fresh fruit salad

Lunch:

• Grilled steak
• Mixed greens salad with cucumber, tomatoes, and olive oil

Snack:

• Smoothie with mixed berries, spinach, and protein powder

Dinner:

• Grilled tofu
• Brown rice
• Steamed zucchini

Hydration:

• Aim for at least 8 cups of water

Preparation Tips:

• Portion Sizes: Adjust portion sizes based on your individual caloric needs and goals.
• Meal Prep: Prepare meals in advance to save time and ensure consistency.
• Hydration: Drink at least 8 cups of water daily, more if you’re active.
• Consistency: Stick to the plan and make adjustments as needed.

How Much Cardio to Lose Belly Fat but Gain Muscle?

The amount of cardio needed for fat loss and muscle gain can vary depending on your goals, body composition, and current fitness level. Generally, a combination of strength training and cardiovascular exercise is recommended for optimal results.

According to the American College of Sports Medicine, for weight loss and muscle gain, adults should aim for at least 150 minutes of moderate-intensity cardio exercise or 75 minutes of vigorous-intensity cardio exercise each week (15). In addition, incorporating strength training exercises at least two days per week is recommended.

It’s important to listen to your body and not overdo it with excessive amounts of cardio. Recovery time is important for muscle growth, so make sure you give your body enough rest between workouts.

Here are some general guidelines to follow when incorporating cardio into your workout routine:

• Frequency: Aim for 3-5 days of moderate-intensity cardio per week.
• Duration: Start with 20-30 minutes and gradually increase to 45-60 minutes over time.
• Intensity: Keep your heart rate at a moderate level, around 60-70% of your maximum heart rate.
• Types of Cardio: Choose activities that you enjoy, such as jogging, cycling, swimming, or dancing.
• Incorporate HIIT: High-intensity interval training (HIIT) can be an effective way to burn fat and build muscle in a shorter amount of time.

FAQs

• Will I lose belly fat if I bulk?

Losing belly fat specifically can be challenging as it often requires a calorie deficit. However, with a strategic approach, you can minimize fat gain while bulking:

• Lean Bulk: Focus on a moderate calorie surplus to gain muscle without excessive fat.
• Strength Training: Prioritize compound movements to build muscle efficiently.
• Cardio: Incorporate cardio to help manage fat gain.
• Diet: Maintain a high-protein diet and avoid excessive junk food.

• Should I bulk first if I’m skinny?

If you’re looking to gain muscle, it’s recommended to start with a bulking phase. This allows you to build a foundation of muscle mass before focusing on fat loss. However, it’s important to remember that everyone’s body is different and there’s no one-size-fits-all approach. Consult a certified personal trainer or sports dietitian for personalized guidance.

Try this Bulking Diet for an easy-to-follow bulking plan.

• Will I lose my abs if I bulk?

Bulking can result in some fat gain, which may temporarily cover your abs. However, with proper nutrition and training, you can maintain your abs while gaining muscle mass.

Our Bodybuilding 12-Week Cutting Diet Plan has you covered and has a comprehensive cutting plan to help reduce body fat and show muscle.

• Is a 5-month bulk long enough?

Bodybuilders and fitness enthusiasts often go through bulking phases for several months at a time. However, the length of your bulk should depend on your individual goals and progress.  It’s important to regularly reassess and adjust your approach as needed. A certified personal trainer or sports dietitian can also help guide you on the appropriate length of a bulk for your specific goals.

• Can you eat pizza while bulking?

You can eat pizza while bulking. However, it’s important to monitor your overall calorie intake and ensure that you still meet your daily protein requirements. Consider opting for a healthier pizza option with whole-wheat crust and lean protein toppings.

The Bottom Line

The best diet for weight loss and muscle gain is one that prioritizes high protein intake, adequate caloric intake, a customized macronutrient ratio, and consistency and sustainability. Don’t make any drastic changes to your diet or follow extreme fads. Instead, focus on nourishing your body with wholesome and nutritious foods while finding a balance that works for you.

Consult a registered dietitian or healthcare professional to get personalized recommendations based on your individual needs and goals. Remember, slow and steady progress is the key to achieving long-term success in weight loss and muscle gain. So, make healthy eating a lifestyle rather than a temporary fix.