Looking for a secret to transform into a Greek God? Body recomposition diet plan is the guide you need. It is a simple and one of the most effective diets to follow for bodybuilding.
What if you can totally take charge of the fat and muscles in your body and rearrange them as you like? As amazing as it sounds, it is possible by recomposing your body.
What is body recomposition?
The term recomposition in itself means to form something again in a new way. Hence, the term body recomposition refers to building your body again in a new way, just as you like. If done in a good way, the body recomposition diet plan can transform your body in such a way that you have less fat and more muscle.
By building muscle and losing fat at the same time, you can transform your body with such a diet. The key lies in managing your lifestyle and meeting your diet needs.
Standard diet Vs body recomposition diet
- A standard diet can help you get fit and healthy but a body recomposition diet plan will help you build your body as per you like.
- A standard diet for bodybuilding will help you with a calorie surplus but on the other hand, a recomposition plan will either involve a calorie deficit or maintenance.
- While both the meal plans involve protein, a body recomposition meal plan has a more effective approach to macronutrients for boosting muscle growth and reducing body fat.
Best foods to lose fat and gain muscle
To lose fat and gain muscle at the same time with a body decomposition diet plan, you should eat:
Protein Sources:
To recover muscles and build them your diet must have these foods for their protein content:
– Lean Meats:
They are good for fueling your muscle growth and repair with:
- Chicken breast
- Turkey
- Lean mutton
- Pork tenderloin
– Fish:
With the supply of natural omega-3 fatty acids and high-quality protein, you can eat these fish to transform with a body recomposition diet plan:
- Salmon
- Tuna
- Tilapia
Complex Carbohydrates:
To workout and other activities, you must need complex carbs which can come from whole grains along with fibre for gut health:
- Brown rice
- Qquinoa
- Whole wheat pasta
- Oats
Healthy Fats:
It is a vital part of the body recomposition diet chart and can be attained by:
– Avocados:
With healthy fats, avocados are a very good choice for your hormone production and fitness.
– Nuts and Seeds:
Not only can these little foods give you healthy fats but also various vital nutrients. Thus, you can eat:
- Almonds
- Walnuts
- Cashews
- Chia seeds
- Flaxseeds
Additional Foods:
– Greek Yogurt:
High in protein and probiotics, Greek yogurt is the best food for muscle growth and your gut health.
– Cottage Cheese:
With high protein and low calories, it is an awesome food for gaining muscles and losing fat.
A Sample Body Recomposition Diet Plan
So as to lose fat and build muscles to recompose your body, you can surf through this sample:
Macro Breakdown (Approximate)
– Protein: 150-170g per day
– Carbohydrates: 200-250g per day
– Fats: 50-70g per day
Breakfast
– Oats with nuts and strawberries (400 calories, 30g protein)
– Poha with colourful veggies and a plain yogurt (350 calories, 20g protein)
– Upma with vegetables and peanuts (400 calories, 25g protein)
– Scrambled eggs with whole wheat toast and avocado (400 calories, 25g protein)
Mid-Morning Snack
– A bowl of mixed fruits’ salad and almonds (150 calories, 5g protein)
Lunch
– Brown rice with Rajma and salted curd (500 calories, 25g protein)
– Olive oil dressing on a salad of chickpeas, paneer, soybeans and lettuce(550 calories, 35g protein)
– Black gram curry with a side of cheese cube and brown rice (500 calories, 20g protein)
– chickpea curry with diced paneer and zeera rice (500 calories, 35g protein)
Evening Snack
– yogurt with some walnuts and chia seeds (150 calories, 10g protein)
Dinner
– Grilled chicken with capsicum and brown rice or whole wheat roti (500 calories, 35g protein)
– Paneer with spinach and whole wheat roti (500 calories, 25g protein)
– Moong dal with cooked okra and whole wheat roti (500 calories, 25g protein)
– Grilled tofu with mixed vegetables and two atta rotis (500 calories, 25g protein)
Tips for Meal Planning:
– Eat protein with every meal of the body recomposition diet plan, aiming for 1.6-2.2 grams of protein/ kg body weight daily.
– Go for complex carbohydrates and healthy fats in your meals for your energy levels.
– Red flag to ultra-processed foods and focus on whole, nutritious foods.
– Refuel with proteins and complex carbs after workouts for muscle recovery and growth
Takeaway:
The body recomposition diet plan is a specially designed approach to help bodybuilders achieve their dream physique. The main dietary prospect is to boost protein intake and reduce calories to help you build muscle while burning fat, making way to a better body.
Being rich in all nutritious foods that are easily available, this plan acts as a convenient means. You can have all the body recomposition diet plan foods right in your kitchen.
