Body recomposition diet: Why it may be perfect to lose fat and gain muscle

If you’re looking for a fitness regimen that will help you look lean but toned, read on. As the name suggests, body reorganization diets work on the composition of the body. The main goal of dieting is to rebuild body composition by reducing fat and increasing muscle.

What is a body modification diet?

Analyzing body composition, or the fat and non-fat parts of your body, is the backbone of this diet. Nutritionist Garima Goyal says: “The basic challenge is to change the composition of the body so that it has more muscle mass and less fat. Such a fitness regime involves eating a high-protein, balanced diet, followed by strength training to build muscle mass. and burn fat with aerobic exercise.

How do reconstituted diets work?

Before implementing this diet, you should shift your focus from weight loss to measuring body fat and body circumference. Here’s how this diet can help you achieve that.

• Calorie deficit: The goal is for your body to take in fewer calories than it burns, and there are two ways to do this. That means eating fewer calories and burning more calories.
• Focus on proteins: Increasing protein in your diet provides essential amino acids needed for muscle growth and repair.
• strength training: Strength training at least five times a week will help you build and maintain lean muscle mass.
• Macronutrient balance: Eating in such a regime must be carefully planned to help reduce fat and gain muscle, as well as meet the body’s caloric needs.
• Cardiovascular exercise: You need a balance between aerobic exercise and strength training.

how to reduce fat

There are many ways to reduce fat with a body reorganization diet.

• Calorie deficit: To lose fat slowly but sustainably, you need to eat at least 500 fewer calories than your maintenance calories.
• Macronutrient balance: This meal has the perfect blend of macronutrients such as protein, carbohydrates, and fat.
• Nutrition timing: To maintain your energy levels during your workout, consume carbohydrate-rich meals during, before, or after your workout.
• Natural foods rich in fiber: Try to consume foods high in fiber, such as whole grains, fresh fruits, and vegetables.
• Portion control: Portion control is important to maintain your calorie needs.

how to increase muscle

Here are some things to keep in mind when building muscle through a body modification diet.

• Surplus calories: Calories consumed must exceed calories expended. A calorie surplus of 250-500 calories is sufficient.
• High protein: For muscle growth, aim for 1.2 to 2.2 grams of protein per kilogram of body weight.
• Micronutrient intake: Muscle function requires vitamins and minerals, so focus on the micro as well as the macros.
• Meal timing: Calories and protein should be consumed evenly throughout the day. For optimal protein synthesis, consume protein-rich meals every 3 to 4 hours.
• Meals before and after training: You need a pre-workout meal rich in carbohydrates and protein to refuel during your workout, and post-meal protein is essential for muscle recovery and growth.
• rest: Rest is important because muscle growth and repair occurs during sleep.

What are the benefits of a body modification diet?

According to Garima Goyal, restructured diets are aimed solely at weight loss and are multi-component. That’s all you can do.

Changing your body composition and losing fat will give your body a toned appearance, while gaining and maintaining muscle will increase your metabolism and strength. “Increased muscle strength increases training intensity and physical performance, and minimizes the risk of injury. ELongevity reduces the risk of chronic diseases, manages blood sugar levels and strengthens every organ system in the body,” explains Goyal. She added:The body gains you get from dieting like this are sustainable, unlike crash diets, and you’ll get results that last a lifetime.

Fitness routine for body reorganization diet

According to Goyal, with a body recomposition diet, your fitness routine should focus on both strength training and aerobic exercise.

• Strength training three to five times a week is essential for building and maintaining lean muscle mass.
• Prioritize compound exercises like squats, deadlifts, and bench presses and challenge them over time with progressive overload.
• Cardiovascular training two to four times a week can help create a calorie deficit for fat loss. High-intensity interval training (HIIT) and steady-state cardio are effective options.
• Flexibility and mobility exercises should be included to prevent injuries and improve the quality of movement.