Are you one of those who use the ‘get toned’ term with their trainers? Well, that’s absurd because what they don’t realize is that they are referring to ‘body re-composition.’ Yes, that’s the right word for it. The act of cutting down body fat and gaining muscle is called body re-composition.

While the term may sound easier to read, many people don’t know what it takes to get there. Just working out with your gym trainer won’t get you in shape, but it requires a whole lot of effort on your part to get that NFL player-like body. Therefore, to make your role easier, we have penned down a comprehensive guide to the best diet to lose weight and gain muscle.

Precisely, this blog aims to showcase and help you with a better diet plan so that you can lose weight and build muscles while staying healthy and energetic.

9 – Best diet to lose weight and gain muscle while staying energetic

You know that you just can’t eat everything in sight if you are on a full-body workout. That means you have to be extra vigilant about your food intake. No, we are not planning to put you on a Keto diet, so relax. We are just trying to save your $50 – $70 dietitian consultation fee that otherwise you could spend on buying gym equipment for workouts at home. So below are the best foods to eat to lose weight and gain muscle.

Raw form of dairy

Mix and combination of carbohydrates, and proteins come from Raw dairy – (Milk).

In case you need a soft form of dairy food, you should consider yogurt, cheese, and butter, which contain high proteins, calcium, and vitamins that help you lean up muscles and lose fat as well as in bone protection.

Increasing probiotic intake can power your bones and help you stay healthy.

If you need a healthy side snack, you may use Greek yogurt, which has double the amount of protein as normal yogurt and helps in muscle recovery and healthy body composition.


A good diet for weight loss and muscle gain includes eggs, for sure, as they are rich in protein and vitamin B, which can help develop fullness. While eating eggs, your metabolic weight shall rise to 8 hours, and this can provide you with enough energy to gain muscle and shed fat simultaneously.

Taking eggs in breakfast resist your fat from increasing, and it is the best meal for weight loss and muscle gain.

Meat – Beef, Mutton leans Or Chicken breast

The meat is rich in minerals and proteins and it is an excellent source for maximizing stamina while doing exercise.

Through meat, you get Vitamin B6, which cuts the visibility of fat. Do you know the best thing about having beef in your diet? It begins inflammation in the body and reduces body fat, which ultimately gives you glowing skin.

Whey Protein 

Muscles in a body love the integration of protein and whey protein contains branched-chain amino acids that help in muscle building.

The miraculous thing about amino acid is that it fills up injuries instantly. So whenever you or someone you know gets injured, have a diet rich in amino acids, and you will recover fast.

Whey protein helps gain weight and is the best source to get extra nutrition in long-term illness. Dietitians often recommend it to those who aim to re-composite their bodies.

Seafood – Tuna Fish, Salmon, and Tilapia 

Fish helps you reach your weight loss goal – provided you select the right type.

Most fish are less in calories and high in protein, so taking fish cannot surely decrease weight. However, integrating nutrient-dense fish into your balanced diet can help you gain enough calories required to re-composite your body.

Salmon first contains omega-3, which reduces hair fall and bone deficiency. If you are concerned about the taste, know that it is more flavored than farmed vegetables. During exercise programs, Omega-3 plays an important role in muscle gain.

Tilapia and Tuna canned in water are protein-rich sources, especially for those looking for a good diet for weight loss.

According to research, Tuna fish slows the production of muscle mass as it has omega-3 fatty acids.


Did you know that beans are extremely high in Fiber and vitamin B?

No doubt, a diet rich in beans is the best diet to lose weight and gain muscle.

Beans are the best plant-based protein that resists the increase of fat, providing lean protein to dissolve in the body.

Endamma is one of the bean types that contains all essential folate that strengthens muscles.

Black beans modify the cardiovascular risk and have endeavored metabolism to which fat of a body remains minimum.

Brown rice

Brown rice is another good source of minerals and proteins like whey, and more importantly, it is the primary source of carbs for those on a proper workout regime.

Nuts Like Peanuts and Almond

Nuts have a good number of calories and are a great source of nutrients. They are filled with antioxidants that help a person lose weight.

Apart from weight loss, your body gets inflammation which is best for your skin. Not just that, taking fiber in a good quantity may protect the body against the risk of heart attacks.


Quinoa helps lower the risk of a heart attack because it carries antioxidants that help cut off cholesterol. It also helps in preventing other damages to the body.

The less cholesterol your body contains, the better your health will be.

By incorporating our suggested food items, you can make the best meals for weight loss and muscle gain. For instance, try out quinoawith nuts and Greek yogurt on the top. Like that, you can make several yummiest yet healthy meals for yourself.

Summing Up

Indeed, health is the greatest of wealth. You need to take care of it if you wish to live a long and healthy life. Often, things that we consider healthy and include freely in our daily diet are not always healthy. For instance, most Americans use pre-cooked or ready to cook meals for their daily meals, which are extremely, EXTREMELY harmful to your body.

The diet we have recommended is certainly well-researched to keep healthy and fit. While we haven’t given any specific diet plan for weight loss, it’s more than enough if you incorporate our suggested food items into your diet.

Read Article:

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  4. How long does it take to lose weight on Keto