The world has tons of miracle diets that promote muscle gain and fat loss in record timing. However, if you are serious about redefining your body shape and health, you must know that there’s no such thing as losing weight over night!

Specialists everywhere (supported by scientific studies) say that the most effective weight loss program must go through three basic steps:

  • Cutting back on calories and a more strict alimentary behavior
  • Increased physical activity
  • General behavioral changes that will help you enforce the first two steps.

Now, since alimentary restrictions are the most difficult to put in place let’s see the top 5 diets you should consider. These are tested by specialists and will help you lose fat and gain muscle mass, just as promised.

gain muscle diet

The get-lean diet

This diet follows a strict 28-days program that includes proteins, carbs, and lots of water. According to this diet, protein is very important in maintaining a lean, muscular aspect. That’s why you must make sure you get enough (at least 1 gram of protein per pound of bodyweight each day). The recommended proteins are from egg whites, chicken, red meat (lean), and supplements.

When it comes to carbs, it is recommended to consume them in moderation. Thus, you’ll have about 100 – 150 grams per day from potatoes, rice, whole-grain bread, and oats.

Water is very import to stay healthy and, of course, hydrated. The diet recommends at least 1 gallon per day, and this is also the main beverage during the diet.

The 4-week fat burning meal plan

We just want to highlight that, even though in this article we’re focusing on diets, the secrets of gaining muscle is a combination of diet and exercise. These culinary programs are created with an intense level of exercises in mind and are designed to help you burn fat tissue and bulk up your muscles.

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Now, moving on to this diet’s specifics, there are various meal plans carefully designed for each day. The grocery list is quite varied so you shouldn’t get bored during these four weeks. However, it involves a lot of cooking your meals, and this can be time-consuming.

The recommended foods for this diet are healthy yogurt, fruits, high-protein and high-fiber foods, low-fat dairies, lean meats, fish, vegetables, and good fats like avocado.

The Guilt-Free Omega-3 Meal Plan

Omega-3 is a fatty acid which is great it reducing inflammation, controlling fat genes, moderating the blood sugar, controlling hunger and cravings, and reducing belly fat.

The recommended dose (by National Institute of Health) is 1600mg daily and, with this meal plan, you’re getting it. The diet includes several recipes rich in Omega 3 that look amazing. However, just like with the 4-week fat burning meal plan, it also involves a lot of cooking.

The Skinny Guy Muscle-Gain Meal Plan

As the name says, this plan is designed for the skinny guy who is struggling with muscle growth. However, keep in mind that even skinny people have fat deposits that shouldn’t be there. So there’s no excuse for being sloppy with your diet!

This plan is rich in carbs and calories that are dense in high-quality nutrients and will support your intense workouts.

The 101 diet for muscle growth

If you don’t like cooking fancy meals and keeping a strict meal plan, you should know at least the foods most recommended for muscle growth. Thus, your diet should be rich in high-quality beef, brown rice, beets, cottage cheese, cantaloupe, eggs, oranges, organic milk, spinach, quinoa, apples, Greek yogurt, and a high-quality protein supplement.

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As long as you manage to keep a clean diet and combine it with intense exercise, you should be able to bulk up according to plan. Just keep in mind that even the smallest slip could affect your hard work.