If you are on a quest to burn fat while also keeping muscle, you may be wondering how to alter your diet to attain this goal. While you could easily find a diet to help you lose weight, you don’t want to choose one that will also make you lose any muscle mass- that is the stuff you want to keep and flaunt! Don’t worry- these eating tips will help you out tremendously. Soon, that fat will be gone, and your toned muscles will shine through.

Eat Protein

If you want to keep that muscle you have worked to build, you need to get enough protein in your diet. Losing fat without losing muscle is all about maintaining your protein intake, and many studies have proven this to be true time and time again. Protein is made up of amino acids, and amino acids happen to be the building blocks of muscle. Without protein, there would be no muscle! So, if your diet is high in protein, you will be losing fat thanks to the reduction in other food sources (goodbye carb overload!) but keeping your muscle- thanks protein!

Pre Work Out Meals

The meals that you eat before your workout will have a great effect on your workout itself. Eating about an hour before you exercise will give you enough energy to complete your workout without feeling too full. When your goal is to lose fat but keep muscle, you should be eating healthy fats and proteins before your workout. This will make you feel full and give your muscles some nice, healthy energy sources to make your workout a successful one.

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Don’t Cut Too Many Calories

To lose body fat, you need to create a caloric deficit which means consuming fewer calories than you burn. This is typically called dieting! When you reduce your calorie intake, your body will begin to burn fat as energy which is ideal. However, many people think that if you cut even more calories, you will simply lose even more fat. Unfortunately, this is not true. Reducing your calorie intake too much will likely cause strength and muscle loss. So, yes, you should reduce your calories slightly to lose fat but don’t go overboard! You want to keep those muscles healthy and strong!

Drink BCAA’s

Branched Chain Amino Acids (BCAA’s) are considered to be ‘essential amino acids’ which means that they have to come from your diet. These specific types of amino acid chains are stored inside the muscle and are then used by the body as an energy source during exercise. Not only are BCAA’s great to help your muscles power through a workout but they are also calorie free. So, if you drink a shake made with BCAA’s before your workout, you are maintaining that low-calorie diet you need to lose fat while still consuming a beneficial protein. Hurray for BCAA!

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Eat Carbs After Working Out To Lose Weight

While many diets to lose weight and maintain muscle say to entirely cut carbs, this is not necessary. Instead, you just need to eat carbs more smartly. Eating a heavy carb meal after a workout is the perfect time to get your carb fix. After you exercise, your metabolism is high, and your insulin levels (which are your body’s ability to tolerate carbs) are high as well. Your body will quickly process the carbs leaving you full and satisfied while moving the food efficiently through your body.

Losing weight and keeping your muscle does not need to be a challenge. In fact, it is quite easy as long as you follow these key tips. Soon, the fat will be flying off, and your muscles will be perfectly intact! So, cut the calories a little bit, eat some healthy proteins, have a well-rounded meal before you exercise and some carbs afterward along with a nice BCAA shake and you’ll be well on your way toward your goal!


Bryson is a writer for Lima-France. A world leader in Developing innovative food manufacturing machines. You can find out further information Here. 

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