Many people believe that getting a lean body is a simple process and assume that they already know all the basic principles of it. Consequently, they can end up overlooking the importance of doing proper research. Instead, they might focus on lifting heavy weights and following the latest fad diet. But taking such an approach could lead to ineffective or even counterproductive results.
It is important to remember that gaining a lean body requires a well-rounded approach that includes not only proper nutrition but also exercise and recovery strategies. So, it is essential to educate yourself and approach your fitness goals with a comprehensive plan that is based on sound research and proven principles.
So now, if you are looking to shed excess weight and achieve a leaner, healthier physique, keep reading to know the basics of the ‘lean body diet plan’. This diet is designed to help you burn fat and build lean muscle mass, all while promoting overall health and wellness. By focusing on nutrient-dense, whole foods and optimising your macronutrient ratios, the lean body diet can help you reach your fitness goals and feel your best. So, if you are ready to transform your body and boost your energy levels, read on to learn more about the lean body diet.
But first, let’s understand what we mean by lean body mass.
Lean body mass
Lean body mass, which is sometimes referred to as simply ‘lean mass’, is the entire weight of the body, excluding all weight due to fat mass.
Lean Body Mass = Total Weight − Fat Mass
Lean body mass includes the weights of:
• Muscle Mass
• Bones
• Skin
• Body Water
• Organs
Given that lean body mass is made up of so many different components, any fluctuations in the weight of any of those areas can be noted as fluctuations in lean body mass. But remember that the weight of the organs is not going to change much, and although bone density may decline over time, it will have little effect on the weight of the lean body mass.
So, ultimately, muscle mass and body water are two main areas to concentrate on when it comes to lean body mass.
Having a lean body mass is important because a good muscle mass-to-fat mass ratio can enhance your health while lowering the risk of various illnesses.
Lean body diet
Now that you know the areas to focus on for getting a lean body, the question is: how? A combination of a lean body diet and regular exercise is the answer.
A lean body diet is a dietary approach aimed at reducing body fat and increasing lean muscle mass. It involves a combination of nutrition and exercise strategies that work together to help individuals achieve their desired body composition.
So, let’s dive into the principles of a lean body diet.
Lean Body Diet Plan: Principles
1. Lean body mass and protein intake
Protein is one of the three macronutrients required by your body to make energy. It is essential for keeping the health of the muscles, bones, and tissues in your body. The total amount of protein that you should consume is determined by your calorie consumption. For instance, if your average daily energy needs are calculated to be 2000, you must take at least 50 grams of protein each day.
According to research, physically active individuals consume 1.2 to 2 grams of protein per kilogram of body weight. This means that if your weight is 150 pounds, then you should consume around 86 to 136 grams of protein each day; however, if you are not as active, the amount of protein you consume must be reduced.
Lean protein sources are the best protein sources to help you get toned. Legumes such as chickpeas and beans, Greek yoghurt, tofu, eggs, chicken breast, salmon, and low-fat cottage cheese are among them.
If you are a vegetarian looking for lean muscle, look for protein sources outside of the animal world. Foods that are high in protein include spinach, asparagus, broccoli, alfalfa sprouts, and cauliflower.
2. Carbohydrate and fat intake are important too
While proteins are a critical component of the lean body diet, it is also important to consume adequate amounts of carbohydrates and fats. Carbohydrates and fats provide energy for physical activity.
Carbohydrates are divided into two main groups:
• Simple carbs: These carbohydrates are sugars that provide your body with a quick energy boost. For example, white bread.
• Complex carbs: These carbs should be consumed on a daily basis to lose weight and build muscle. For instance, fibre and starch. They provide the body with a slow but longer-lasting source of energy. Whole-grain foods are the best way to get complex carbs.
Similarly, fats are of two types: saturated and unsaturated fats.
Among the two fats, unsaturated fats are healthy fats. Avocados, olive oil, seeds, and nuts are examples of foods high in unsaturated fats.
The good macronutrient ratio will vary depending on individual goals and preferences, but in general, aim for a balance of 45% carbohydrates, 35% protein, and 20% fat.
3. Consume plenty of water
Water is one of the six essential classes of nutrients.
Water serves as a solvent in chemical processes, a delivery medium for nutrients, and a thermoregulator.
Although water is required in large quantities by the body, it does not produce energy.
4. Portion control
One of the components of the lean body diet is maintaining a caloric deficit by controlling the amount of food you consume. This means consuming fewer calories than your body burns in a day because when you consume more calories, your body will store them as fat, which you do not want!
But you should also be mindful of your food ratios. For this reason, it is recommended that you visit your doctor or a qualified nutritionist and obtain advice on how to manage your daily calorie consumption.
5. Meal timings
At this point, you are aware of what a lean body diet consists of, but you must also know when to eat. Meal timing is critical for building lean muscle mass while keeping body fat levels low.
Protein should be consumed at 3–4-hour intervals throughout the day and within 2 hours of exercise, in accordance with the International Society of Sports Nutrition.
The International Society of Sports Nutrition also recommends consuming protein with carbs prior to exercise, after exercise, or both.
6. Consuming nutrient-dense foods overall
The lean body diet emphasises the importance of whole, nutrient-dense foods. These include fruits, vegetables, lean proteins, lean meat, and low-fat dairy products. Processed foods, sugar, and other high-calorie options should be avoided.
7. Incorporate strength training exercises and cardio
To build and maintain lean muscle mass, incorporate resistance training into your fitness routine. This can include weight lifting, bodyweight exercises, or other forms of resistance training.
Benefits of a lean bodybuilding diet plan
• Promotes weight loss
The lean body diet promotes weight loss by creating a calorie deficit through a focus on nutrient-dense, high-protein foods and limiting processed, high-calorie options. Studies have shown that high-protein diets can lead to greater weight loss compared to low-protein diets.
• Helps build lean muscle mass
The high-protein nature of the lean body diet can help individuals build and maintain lean muscle mass. A review of multiple studies found that high-protein diets are associated with a greater increase in muscle mass and strength, particularly when combined with resistance training.
• Increases metabolism
The lean body diet can increase metabolism by promoting the growth and maintenance of lean muscle mass. A study found that consuming a high-protein diet leads to an increase in metabolism.
• Improves overall health
The lean body diet emphasises the consumption of whole, nutrient-dense foods, which can improve overall health and wellness.
Developing a lean body diet plan
Before starting a lean body diet plan, it is essential to seek professional advice from a nutritionist or dietitian to ensure you are getting the right balance of nutrients and calories to support muscle growth and repair.
By consulting with them, you can avoid acquiring nutritional deficiencies and receive guidance on what foods to include or avoid in your diet plan. Additionally, they can help you determine the recommended ratios of protein, carbohydrates, and fats.
Foods that can be included in a lean body diet
To build a lean body or lean muscle, it is important to consume foods that are high in protein but low in saturated fats. However, it is also crucial not to exclude carbohydrates and healthy fats, as a balanced diet is necessary for optimal muscle growth. A good exercise plan combined with a well-balanced diet is the key to achieving the best results.
Here are some of the foods for a lean body that you may consider adding to your lean body diet plan:
1. Eggs
Eggs are high in healthy fats, proteins, and other vital minerals, including B vitamins and choline.
2. Chicken breast
There is a reason why chicken breasts are regarded as a mainstay for lean muscle: they are full of protein. An 86-gram portion provides approximately 26.7 grams of protein of high quality.
3. Fish
Salmon is a good choice if you are looking for good amounts of protein and omega-3 fatty acids (healthy fats). Yet another fish, Tuna, is a great option for high protein and high omega-3 fatty acids. These fishes also contain other nutrients that are beneficial for muscle as well as overall health.
4. Shrimp
Shrimps are almost entirely protein. A 3-ounce serving has 19 grams of protein.
Don’t worry if you are a vegetarian. Here are some vegetarian options that you can include in your lean body diet plan. Non-vegetarians can also include these foods in their diet.
Including these foods in a vegetarian lean body diet can be very helpful.
1. Greek yoghurt
Dairy has a combination of both slow-digesting protein from casein and fast-digesting whey protein.
Some studies have found that consuming a mixture of slow- and fast-digesting proteins from dairy enhances lean mass.
For instance, 100-gram of Greek yoghurt contains about 8.24 g of proteins, while plain yoghurt provides about 3.47 g of protein.
2. Soybeans
Half a cup of cooked soybeans provides 16 grams of protein, healthy fats (unsaturated), and plenty of minerals and vitamins.
3. Low-fat cottage cheese
One cup of low-fat cottage cheese provides 28 grams of protein, including a substantial quantity of the muscle-building amino acid leucine.
4. Chickpeas (chana)
Chickpeas are high in both carbohydrates and protein.
One cup (164 g) of canned chickpeas includes about 15 grams of protein and 45 grams of carbohydrates, along with 13 grams of fibre.
5. Milk
Milk is packed with protein, fats, and carbohydrates.
Milk also contains both slow- and fast-digesting proteins. Research has shown that when milk consumption is combined with strength training, it results in muscle mass growth.
Other food options to include in lean body diet
Other foods that you might want to inculcate in your lean body diet plan that are not only packed with protein but also with healthy fats and moderate carbohydrates are:
• Almonds
• Tilapia
• Brown rice
• Pork tenderloin
• Tofu
• Quinoa
• Peanuts
• Turkey breasts
• All types of beans (for example, kidney, black, and pinto beans)
• Lean beef
A sample lean bodybuilding diet plan for one day
Breakfast
• Egg scrambles or egg omelettes with a fruit shake (e.g., banana shake)
• For vegetarians, oatmeal with a fruit shake
Mid-morning snack
Almonds and a fruit (e.g., apple)
Lunch
• Chickpea salad
• For non-vegetarians, 150–160 g chicken breast
• For vegetarians: low-fat cottage cheese stir-fry with veggies
Dinner
• 1 cup brown rice (cooked quantity) with grilled fish
• Brown rice with steamed veggies for vegetarians
Takeaway
The lean body diet is a highly effective way to build lean muscle mass while minimising body fat. By following a well-balanced lean body diet plan, including protein-rich foods, complex carbohydrates, healthy fats, fruits and vegetables, and plenty of water, individuals can achieve their fitness goals and attain a leaner physique. The best diet for lean bodybuilding should also consider individual needs, and it is always advisable to consult a professional nutritionist or dietitian before embarking on any diet plan. For those who prefer a vegetarian diet, a lean body diet plan for vegetarians can also be highly effective in building lean muscle mass. Ultimately, by adopting a lean body diet and maintaining a consistent exercise routine, you can achieve your desired results and enjoy improved health and fitness levels.
