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Nutrition Diva

406 ND Diet Strategy to Lose Fat and Gain Muscle

Nutrition Diva

Macmillan Holdings, LLC

Health & Fitness, Education, Arts, Nutrition, Food

4.31.7K Ratings

🗓️ 22 November 2016

⏱️ 8 minutes

🧾️ Download transcript

Summary

Conventional wisdom tells us to eat less to lose fat and eat more to gain muscle. How should you eat if you want to do both at the same time? Read the full transcript here: http://bit.ly/2gUmX5F

Transcript

Click on a timestamp to play from that location

0:00.0

Hello, this is Monica Reinagle, and you're listening to the Nutrition Diva

0:11.0

Podcast. Thanks so much for tuning in. We're talking about a

0:14.8

question that comes up a lot. What's the best diet strategy if you're trying to

0:19.7

gain muscle and lose weight at the same time.

0:23.0

And a little bit later on, I also have a listener question

0:26.0

about whether or not following a vegan diet

0:29.0

makes it harder to gain lean muscle tissue.

0:32.0

After all, protein is key to muscle synthesis and

0:35.1

vegan diets are generally lower in protein than diets that include some animal

0:39.4

products. We'll get back to that just a little bit later in the podcast.

0:45.0

Joseph recently emailed me with a common dilemma. He writes,

0:49.0

We're told that we need to reduce calories if we want to lose fat and to eat more if we want to gain muscle.

0:56.7

So what's the best diet strategy if I'm trying to do both at the same time? The answer depends on whether you're primarily interested

1:06.0

in changing your body weight or your body composition. The two are not at all the

1:12.4

same thing.

1:13.7

Changing your body weight requires changing the balance between how many calories you take in

1:18.5

and how many calories you burn.

1:21.0

If you want to lose weight, you'll need to burn more calories than you eat.

1:24.8

If you want to gain weight, you'll have to take in more calories than you burn.

1:28.4

And obviously, if you want to stay about the same weight, you're looking for an equilibrium between calories in and calories out.

1:37.0

Now there are a lot of ways to change the balance between calories in and calories out. You can adjust calories in by changing what and how much you eat.

1:48.0

You can adjust calories out by changing how much you exercise and move around during the day.

...

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