On today’s episode of Live Lean TV, I’m sharing 2 diet tips that will help you maintain muscle while losing weight.
I’m often asked if there is anyway to retain muscle while on a fat loss program?
The answer is yes.
The question you may now be asking is, “Brad does this calorie deficit mean I’ll also lose my precious muscle?”.
Great question Live Leaner.
And I have an even better answer for you.
Probably not, but maybe.
Yeah, great answer Brad.
By following these 2 diet tips, you’ll be setting your body up to maintain muscle while losing weight.
In other words, burn fat without losing muscle.
Although every person’s body reacts differently, try eating more dietary fat.
And with the 14 Day Fat Loss Diet Challenge, you will be consuming a lot of healthy dietary fat.
And this is key.
Most men and women lose muscle when following a low carbohydrate and low dietary fat diet.
Essentially they’re eating to lean.
Think of those people that only eat egg whites and chicken breasts.
Side note: 90% of the nutrients are in the egg yolk. so eat the whole egg would ya.
Your body needs healthy sources of high quality dietary fats, even when you’re trying to lose fat.
And when I say quality sources of fat, I’m not talking about a Big Mac.
Focus on consuming inflammation fighting omega-3 fats.
Our DNA has only evolved .02% over the past 40,000 years, however our cavemen ancestors ate a lot more omega-3s than we do today.
You can load up on foods rich in omega-3 fats by eating:
Here is a full video post on the 19 best foods high in omega 3 fatty acids.
You can also supplement with a high quality fish oil or krill oil.
Bottom line, to maintain muscle while losing weight, and in some cases building muscle, you need to take in a lot of dietary fat when you follow a low carbohydrate diet, to lose fat.
One of the most important supplements, to maintain muscle while losing weight, on a fat loss program are Branch Chained Amino Acids, a.k.a. BCAAs.
If I’m following a lower calorie nutrition plan to lose fat, I usually add BCAAs to water before, during, and after my workout.
I also sometimes add some in my water bottle between meals.
Here is a brand of BCAAs that I’ve used.
BCAAs act like an ozone layer protecting your muscles from breakdown.
And while you’re at it, drink a greens powder in the morning as your vitamin and mineral insurance.
A high quality greens powder also acts as a natural energy booster.
Try implementing these 2 diet tips if your goal is to maintain muscle while losing weight.
If this video post was helpful, show your support by clicking the social media buttons to share the videos to help us further our transformation 1,000,000 mission.
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
If you enjoyed this post on how to maintain muscle while losing weight, please support this blog, by clicking the social media buttons to share this with your friends.
Subscribe to our Live Lean TV YouTube channel and leave a comment below on what you want to see in future posts.
Now I’m interested in hearing about your experiences with burning fat while gaining muscle.
Be sure to share your answers in the comment section below.
Check out our free workout videos here.
Check out my free recipe cooking videos here.
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.