Transforming your body isn’t easy, but if you want muscle definition, you’ll need to do it. If you’ve ever said something like “I want to tone up” or “I want to lean out,” you were referring to body recomposition, even if you didn’t know it. Body recomposition — or altering your physique by burning fat and gaining muscle at the same time — is a different approach to health and fitness than the typical weight-loss mindset. Many people think that true body recomposition is impossible because of this conundrum: To reduce your body fat, you have to eat fewer calories than you burn. But to build muscle, you have to eat more calories than you burn. Your body is smarter than you may give it credit for, however, and by keeping a close eye on your diet specifically when you eat what and your training, you can absolutely lose fat and gain muscle at the same time. Your body composition is the ratio of fat mass to lean mass in your body.
High-protein, low-calorie diets have been used as a tool for weight loss and people who want to increase lean body mass. It requires you to decrease your total amount of calories consumed per day but increase the ratio of protein that you normally eat in order to build muscle tissue. Understanding how your diet affects your ability to increase muscle and your health can help if you decide a high-protein, low-calorie diet is right for you. Registered dietitian Nancy Clark recommends about 0. A recreational exerciser should increase that to about 0. When beginning a muscle-building exercise program you should increase the amount of protein to about 0. A typical ratio of macronutrients for this type of diet would be 40 percent carbohydrate, 30 percent protein and 30 percent fat, according to “Nancy Clark’s Sports Nutrition Guidebook. Do not to cut your caloric intake too low as it can lower your metabolism and not give you the results you desire. Your body needs fuel in order to sustain itself, exercise and increase lean tissue. Determine how many calories you are eating to maintain your weight. Decrease the amount by 10 to 20 percent in order to lose body fat. This will create a caloric deficit and still fuel your body.
The human body is naturally designed to shed muscle when it experiences a severe caloric deficit, and gain muscle in a caloric surplus. However, it is possible to gain muscle on a low calorie diet under certain conditions. If you carry a significant proportion of body fat, maintain a reasonable caloric deficit, consume ample protein and train with weights, you will gain muscle over time. Since it is impossible to grow muscle on an extremely low calorie diet, make sure your caloric deficit is reasonable. Start by calculating your basal metabolic rate, as follows. Basal metabolic rate only accounts for the calories burned by your idle body, so you’ll have to apply the Harris Benedict Multiplier to account for your individual level of daily activity. If you’re sparsely active, multiply by 1.