Discover the ultimate diet to lose fat and gain muscle. Includes top high-protein foods, calorie guidelines, macro ratios, a 7-day meal plan, expert tips, and a complete body recomposition nutrition guide. Losing fat while gaining muscle is one of the most desired fitness goals—and the good news is, it is possible. The process is known as body recomposition, meaning your body burns stored fat while increasing lean muscle mass at the same time.

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But to achieve this, your diet must be strategic, not restrictive.

This comprehensive guide will teach you:

✔ Best foods for fat loss and muscle gain
✔ Daily calorie and macro breakdown
✔ A 7-day meal plan
✔ What to eat before and after workouts
✔ Supplements that help
✔ Mistakes to avoid

Let’s get started.

Diet to Lose Fat and Gain Muscle Complete Guide — Diet to Lose Fat and Gain Muscle Guide

Can You Lose Fat and Gain Muscle at the Same Time?

Yes—if your diet and workouts are optimized.

Your body can burn fat under a small calorie deficit, while building muscle through:

High protein intake
Resistance training
Proper recovery
Balanced macros

This is why the diet you follow plays the biggest role in your success.

How Body Recomposition Works (Simple Explanation)

To lose fat, your body needs:
➡️ A calorie deficit
➡️ Lower insulin levels
➡️ Clean, low-sugar nutrition

To build muscle, your body needs:
➡️ Protein
➡️ Strength training
➡️ Amino acids
➡️ Healthy carbs
➡️ Healthy fats for hormones

A smart diet helps you achieve both goals together without starving or over-eating.

Daily Calorie Needs for Fat Loss + Muscle Gain

To burn fat but maintain muscle, you need a slight calorie deficit of:

200–400 calories per day

The ideal breakdown:

Protein: 30–40%

Carbs: 30–40%

Fats: 20–30%

How Much Protein Do You Need?

To build muscle while losing fat:

➡️ 1.2–2.2 grams per kg body weight

Example:
If you weigh 70 kg → You need 85–150 grams of protein daily

Protein keeps you full, burns calories, and repairs muscle.

Top 25 Foods for Losing Fat & Gaining Muscle

These foods support metabolism, burn fat, and provide muscle-building proteins.

1. Eggs

High protein + healthy fats = perfect muscle-building food.

🍗 2. Chicken Breast

Low-calorie, high protein, excellent for fat loss.

🐟 3. Salmon

Rich in omega-3 → boosts fat burn & reduces inflammation.

🐠 4. Tuna

Low fat, high protein.

🧀 5. Cottage Cheese (Paneer)

Casein protein supports overnight muscle repair.

🍖 6. Lean Beef

Packed with iron, B12, and protein.

🫘 7. Lentils & Black Beans

High protein + fiber reduce appetite.

🥦 8. Broccoli

High fiber, very low calories.

🥬 9. Spinach

Supports metabolism & digestion.

🥑 10. Avocado

Healthy fats that increase muscle-building hormones.

🍠 11. Sweet Potato

Clean carbs for muscle recovery.

🍚 12. Quinoa

Contains all 9 essential amino acids.

🧊 13. Whey Protein

Fast-absorbing post-workout protein.

🥣 14. Oats

Great for energy and digestion.

🍌 15. Banana

Best pre-workout energy food.

🥜 16. Almonds & Walnuts

Healthy fats + fiber + protein.

🧄 17. Garlic

Boosts metabolic rate.

🌶️ 18. Chili Peppers

Increases fat burn naturally.

🍓 19. Berries

Low calorie & antioxidant-rich.

🍤 20. Shrimp

High protein, very low calories.

🥛 21. Greek Yogurt

Perfect protein snack.

🍊 22. Citrus Fruits

Improve fat metabolism.

🧈 23. Peanut Butter (Natural)

Healthy fat source.

🥗 24. Mixed Vegetables

Fiber-rich, low calorie.

🫘 25. Tofu & Tempeh

Best plant-based proteins for muscle gain.

Foods to Avoid for Fat Loss & Muscle Gain

Avoid these foods because they spike insulin, store fat, and reduce muscle-building hormones:

❌ Sugar
❌ Sweets
❌ White bread
❌ Soft drinks
❌ Fried foods
❌ Alcohol
❌ Processed meats
❌ Heavy creamy sauces
❌ Packaged junk foods

Best Drinks for Losing Fat and Building Muscle

✔ Green tea
✔ Black coffee
✔ Lemon water
✔ Whey protein shake
✔ Coconut water
✔ Ginger tea

Avoid:
❌ Soda
❌ Energy drinks
❌ Sugary juices

Pre-Workout Meals for Fat Loss & Muscle Gain

Eat 45–60 minutes before a workout:

Banana + peanut butter
Oats + whey
Greek yogurt + fruits
Brown rice + chicken (small portion)

Post-Workout Meals

You need protein + carbs:

Whey protein shake
Eggs
Chicken breast
Paneer
Smoothie with fruits + protein powder

Dinner

Soup + grilled chicken

Supplements for Fat Loss & Muscle Gain

✔ Whey Protein
✔ Creatine
✔ Omega-3
✔ Vitamin D
✔ BCAAs (optional)

Common Mistakes That Stop Fat Loss + Muscle Gain

❌ Eating too few calories
❌ Overeating healthy foods
❌ Too much cardio
❌ Not enough protein
❌ No rest days
❌ Eating too late at night
❌ High sugar consumption

Pro Tips to Speed Up Results

✔ Train strength 3–4x per week
✔ Walk 8000–10,000 steps daily
✔ Eat 25–35g protein per meal
✔ Sleep 7–8 hours
✔ Drink 2–3 liters water
✔ Track calories