Diets That Turn Fat Into Muscle

One of the most common fitness myths out there is that fat can be turned to muscle and vice versa. This is simply impossible. Fat and muscle are two completely different things, and one cannot be converted to the other. The body can only lose or gain muscle and lose or gain fat. The good news is that by following a healthy diet and participating in a well-designed cardio and strength-training program, you can successfully lose fat and gain muscle.

Building and Fueling Muscles

It's no secret that strength training builds muscle. But for this muscle building to take place you must supply the body with adequate nutrients from protein, carbohydrates and fat. Protein is important in the maintenance, repair and growth of muscles, which leads some people to believe that eating large amounts of protein will contribute to larger muscle growth; this is not the case. Excess protein beyond what the body can use is stored as fat. Choose lean protein sources such as chicken, turkey, fish, beef, soy products, eggs, beans, peas and lentils and low-fat dairy to support lean muscle growth.

Don't Fear Carbs

Carbohydrates tend to get a bad rap when it comes to weight loss. Many gym-goers looking to gain muscle tend to forget about carbs and focus most of their diets on protein, believing that a low-carbohydrate diet will lead to quicker fat loss. However, if you don't take in adequate carbohydrates or fat, your body will begin breaking down protein from lean tissue to use for energy and you may lose your hard-earned muscle as a result. Select whole-food carbohydrates as close to their natural state as possible. Unrefined grains, beans, lentils, bulgur, fresh fruits and vegetables are top choices. Even on a weight loss program, carbohydrates should account for 45 to 65 percent of total calories.

Dietary Fat

Another common misconception is that eating fat will cause someone to become fat. Excess fat calories will cause weight gain, but they won't become fat tissue on the body. According to registered dietitian Susan Kleiner, "The right kinds of fat calories actually help you lose fat and keep you healthy in mind and body."

It's best to consume the majority of your fats from polyunsaturated and monounsaturated fat sources such as salmon, tuna, walnuts, flaxseed, soybeans, avocado, olive and canola oils. Approximately 25 to 30 percent of your total calories should come from fats, primarily in the form of polyunsaturated and monounsaturated fats.

Fat Loss

Fat loss occurs when you burn more calories than you consume. Your caloric needs will vary based on your size, gender, activity level and fat loss goals. For a fat loss program consume 45 to 65 percent of your total calories from unrefined carbohydrates sources, 15 to 30 percent of calories from lean protein sources, and 25 to 30 percent from fats. Combine this with a regular exercise plan that involves at least three strength training sessions per week and three to five cardio sessions lasting 30 to 60 minutes for successful fat loss and muscle gain.

Diets That Turn Fat Into Muscle

Source: https://healthyeating.sfgate.com/foods-turn-fat-muscle-6815.html

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