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How to Diet for Body Recomposition

4 min read |

Part of a comprehensive series on Body Recomposition

Have you ever wanted to gain muscle and lose fat at the same time? It sounds too good to be true, but it is possible with the right diet plan and exercise routine. This is what is called body recomposition, which is the process of losing body fat and gaining muscle mass simultaneously, with the help of diet, exercise, and rest.

In this article, we will discuss the ultimate practical body recomposition diet plan, which covers everything you need to know to achieve your body recomposition goals.

Setting Goals and Tracking Progress

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Before starting any diet plan, it is essential to set clear and specific goals. SMART goals are recommended for body recomposition, which stands for Specific, Measurable, Achievable, Relevant, and Time-bound goals.

Tracking progress is crucial for motivation and seeing results. Take measurements, such as body weight, body fat percentage, and progress photos, to track your progress regularly.

Calorie Deficit and Surplus

Calorie deficit and surplus are necessary for body recomposition. A calorie deficit is created by consuming fewer calories than your body needs, which results in fat loss. A calorie surplus is created by consuming more calories than your body needs, which results in muscle gain.

To determine your maintenance calories, use an online calculator or consult with a registered dietitian. From there, create a calorie deficit or surplus based on your goals.

Macronutrient Ratio and Timing

Macronutrients are protein, carbohydrates, and fats. Determining the appropriate macronutrient ratio is essential for body recomposition.

For muscle gain, protein intake is essential, and a ratio of 1.2-1.7 grams of protein per kilogram of body weight is recommended. Carbohydrate intake should be high for energy during workouts and recovery, and fat intake should be moderate.

Timing of macronutrient intake is also crucial for optimal results. Consuming protein before and after workouts can help with muscle recovery and growth. Carbohydrates should be consumed before and after workouts for energy and recovery.

Food Choices and Meal Planning

Nutrient-dense foods are essential for body recomposition. Include plenty of fruits, vegetables, lean proteins, and whole grains in your diet. Meal planning can be helpful for staying on track with your diet plan.

Aim to have three to four balanced meals per day, including a variety of nutrient-dense foods. Preparing meals in advance can also save time and help with portion control.


Supplements can be useful for body recomposition, but they are not necessary. For fat loss, caffeine, green tea extract, and yohimbine can be effective supplements. For muscle gain, creatine, beta-alanine, and whey protein can be helpful.

Exercise and Cardio

Resistance training is crucial for muscle growth. Aim to lift weights three to four times per week, targeting different muscle groups each session. Cardio can also be beneficial for fat loss, but too much can interfere with muscle growth.

Combining resistance training and cardio can be an effective way to achieve body recomposition. Aim to do cardio two to three times per week, with high-intensity interval training being the most effective.

Hydration and Rest

Staying hydrated is crucial for body recomposition. Aim to drink at least eight glasses of water per day, and more if you are exercising heavily.

Rest and recovery are also essential for muscle growth and fat loss. Aim to get seven to eight hours of sleep per night and take rest days to allow your muscles to recover.

Sustainable Lifestyle Changes

The most effective way to achieve body recomposition is through sustainable lifestyle changes. Incorporate healthy habits into your daily life, such as eating nutrient-dense foods, exercising regularly, and getting enough rest.


Achieving body recomposition is possible with the right diet plan and exercise routine. Set clear goals, track your progress, and make sustainable lifestyle changes for long-term success. Remember to consult with a registered dietitian or healthcare professional before starting any new diet or exercise routine.


  1. How long does it take to see results with body recomposition?
  • It can take several weeks to several months to see noticeable results with body recomposition, depending on your starting point and goals.
  1. Can I still enjoy my favorite foods while on a body recomposition diet plan?
  • Yes, but it is important to focus on nutrient-dense foods most of the time and to practice moderation with indulgent foods.
  1. How many meals should I eat per day for body recomposition?
  • Aim to have three to four balanced meals per day, including a variety of nutrient-dense foods.
  1. Do I need to take supplements for body recomposition?
  • Supplements are not necessary for body recomposition but can be helpful. Consult with a healthcare professional before taking any supplements.
  1. Can I still do cardio while on a muscle-building program?
  • Yes, cardio can be beneficial for fat loss while on a muscle-building program, but it is important not to overdo it as it can interfere with muscle growth.

Read about the science in Diet and Body Recomposition