Diet for hypertrophy and fat loss

To lose fat and gain muscle mass at the same time, it is necessary to practice physical activity daily and have a balanced diet, with an increase in the amount of proteins and good fats.

Physical exercise should be focused especially on strength exercises, such as weight training and crossfit, which will stimulate muscle mass gain. On the other hand, adding about 30 minutes of aerobic exercise, such as light walking and cycling, helps to stimulate fat loss without affecting muscle mass.

How should the diet be

To gain muscle mass, the diet must have protein-rich foods at every meal, including snacks. These foods include meats, fish, chicken, eggs and cheese, which can be added to sandwiches, tapioca and omelets to increase the protein value of the meal.

Another important point is to include good fats in the diet, which can be found in foods such as nuts, peanuts, tuna, sardines, salmon, chia, flaxseed, avocado and coconut. These foods help to reduce inflammation in the body and provide nutrients needed for hypertrophy.

In addition, one should prefer the consumption of whole foods, such as bread, rice, macaroni and whole grain cookies, making meals that combine carbohydrates and proteins or fats, such as bread with cheese or tapioca with eggs.

How should physical activity be

To gain muscle mass, the ideal is to do strength exercises, such as weight training and crossfit, as these activities force the muscle to pick up more weight, which is the main stimulus to make it grow. It is important to remember that the training should stimulate the muscle capacity more, with a progressive increase in the load and monitoring by a professional physical educator.

In addition to strength training, it is also interesting to add low intensity aerobic training, such as walking, dancing, cycling or skateboarding, which stimulate fat burning while preserving the muscle mass gained in strength training.

Reducing fat and increasing muscle is important in order to have a strong and healthy body, for this, it is necessary to exercise properly and have an adapted diet.

Adequate water intake

Drinking at least 2.5 liters of water is important to increase the stimulation of muscle mass gain and to combat fluid retention, helping to deflate the body.

The bigger the person, the more water they should drink, and a good strategy to measure if the water consumption is adequate is to observe the color of the urine, which should be clear, almost transparent, and without smell.

Diet menu to gain mass and lose fat

The following table shows an example of a 3-day menu to have hypertrophy while drying the fat.

Meal	Day 1	Day 2	Day 3
Breakfast	1 glass of milk + 2 egg omelet with cheese + 1 fruit	1 plain yogurt + 2 slices of brown bread with egg and cheese	1 cup of coffee with milk + 1 tapioca with chicken
Morning snack	1 slice of bread with peanut butter + fruit juice	1 fruit + 10 cashew nuts	1 fruit + 2 boiled eggs
Lunch dinner	150 g of meat + 4 col of brown rice + 2 col of beans + raw salad	tuna pasta with wholegrain pasta and tomato sauce + green salad + 1 fruit	150 g chicken + sweet potato puree + sauteed vegetables + 1 fruit
Afternoon snack	1 yogurt + chicken sandwich with light curd	sugar-free coffee + 1 tapioca stuffed with chicken and cheese	Avocado smoothie, beaten with + 2 col of oat soup

In addition to paying attention to carbohydrates, proteins and fats, it is also important to increase the consumption of fruits and vegetables, as vegetables will provide essential vitamins and minerals to allow the body to function properly and promote hypertrophy.