It is very natural to lose some of your muscle fat during your regular weight loss program. But losing your muscle a little too much will make your physic look weak. So you must make sure that you don’t lose much of your muscle fat during your weight loss program.
To prevent losing too much muscle, there are certain diet plans, types of exercises that may help you lose weight, maintain muscle mass, and burn fat to a greater extent. The following are some of them from the list.
Intake of sufficient amount of protein
You may miss out on the intake of adequate amount of protein during your weight loss program which will eventually cause more muscle loss.
According to health resources, men need 56g of protein and women need 46g of protein daily. This is easily met if you intake protein-rich foods along with your meal or snacks every day. Make sure that you do not go less than the required protein level to maintain a healthy muscle while losing fat.
You can include high-quality protein-rich foods like lean red meat, seafood, poultry, beans, tofu, lentils, nuts or natural nut butter, eggs and low-fat dairy in your everyday meal.
Don’t risk losing weight faster
‘Slow and steady wins the race’ will well suit your weight loss program if you wish to maintain your muscle mass because losing weight faster will increase the risk of losing your muscle weight also. Losing about one or two pounds a week is the best and safe practice for a healthy weight loss program.
Make sure that you consume at least 1200 calories per day because consuming less than 1200 calories may result in more muscle loss because of no proper nutrients for your body to function normally.
Intake of fruits and vegetables as a part of a healthy diet
Fruits and vegetables are rich in nutrients and low in calories. So they would be the perfect choice for you to maintain a healthy diet. This will help you to make a more filling and satisfying diet plan.
It is suggested to consume four to six servings of vegetables and three to four servings of fruits daily that is, you will have to consume fruit and vegetable with your every meal. This healthy meal will make sure that you burn the desired extra fat and maintain the muscle mass at the same time.
Intake of sufficient amount of carbohydrate
Proper intake of a low carbohydrate diet will help you to lose weight more quickly and lose extra fats when compared to low-fat diets or only low-calorie diets. Carbohydrates are rich in grains, fruits, starchy vegetables, fruits, dairy, and legumes. Consuming just one to three servings of these will support the desired weight and fat loss without losing your muscle mass. The fewer amount of carbohydrates, the more restrictive your food choices will be.
Along with the above-mentioned points, follow your regular exercise to see improvised results. Also remember that you lose weight, not muscle.