Body recomposition diet 101: How to lose fat and gain muscle with food

When it comes to sculpting your ideal physique, the old “bulk or cut” mindset is a little outdated.

Today, we’re playing a smarter game. One that doesn’t require swinging between extremes. Welcome to the age of body recomposition: where you lose fat and gain muscle simultaneously, with strategic precision (and a very well-stocked fridge).

This isn’t about crash diets or endless cardio. It’s about fuelling muscle growth, supporting recovery, and reducing body fat percentage with a nutrition strategy that works with your physiology, not against it.

Whether your goal is to get leaner, stronger, or simply stop feeling like your best days are behind you, your diet is one of the most powerful tools in your arsenal.

What is body recomposition?

Put simply, body recomposition is the process of changing your body composition — that is, shifting the ratio between fat mass and lean body mass [1].

Instead of just focusing on losing weight (which doesn’t differentiate between fat, muscle, or water), the goal here is to lose excess body fat while building muscle mass. It’s what most men actually want when they say they want to “get in shape” — even if they don’t quite know the term for it yet.

Achieving body recomposition requires a bit of a balancing act. You need to create a slight calorie deficit to lose fat, while still providing enough protein and fuel to support muscle growth [2]. It’s not easy, but with the right strategy (and yes, we have one), it’s absolutely doable.

The key to success lies in combining a high-protein diet, targeted resistance training, and enough recovery to allow for muscle protein synthesis.

Here's what a recomposition-focused approach typically includes:

• Adequate protein intake (around 1.6–2.2g per kg of body weight) to support muscle repair and growth [2]
• Strength training that hits multiple muscle groups, especially the major muscle groups
• A modest calorie deficit — enough to burn fat without compromising lean muscle mass
• Plenty of nutrient-dense foods (yes, healthy fats are invited to this party)
• Prioritising muscle recovery with sleep, mobility work, and the occasional deep tissue massage (optional, but recommended)

What about BMI?

BMI, or Body Mass Index, is often used as a quick snapshot of health, but it doesn’t tell the full story. It measures body weight relative to height, but it says nothing about body fat percentage, muscle mass, or body composition [3].

In other words, 2 men with identical BMIs could have wildly different physiques — one lean and muscular, the other carrying more fat mass. For a more accurate picture of your health and progress, focus on changes in fat-free mass, lean muscle mass, and strength, not just what the scale says.

Does body recomposition lose belly fat?

Ah, the infamous belly fat. For many men, it’s the first to arrive and the last to leave. But yes, a proper body recomposition diet (paired with an effective training programme) can help reduce belly fat, while you gain muscle in the process.

The catch? You can’t spot-reduce fat from just one area [4]. But as your overall body fat percentage decreases, that stubborn midsection will shrink with it.

Science backs this up: a 2016 study published in the American Journal of Clinical Nutrition found that participants who followed a high-protein, calorie-controlled diet alongside resistance training significantly reduced abdominal fat while increasing lean muscle mass [5].

Similarly, a 2020 review in Nutrients reinforced that combining strength training with a high-protein diet is the most effective strategy for decreasing visceral fat and improving body composition in men [6].

So, while there’s no magic food that’ll melt belly fat overnight, a consistent approach to diet, resistance training, and cardiovascular exercise (especially high-intensity interval training) can go a long way in helping you lose fat and gain muscle.

How much body fat can I lose each week with body recomposition?

Let’s get realistic here. If you’re seeing social media promises of “15 pounds in 7 days,” scroll on. In a well-executed body recomposition journey, a healthy rate of fat loss tends to fall between 0.5% to 1% of your body weight per week.

That means if you weigh 14 stone, a sustainable loss might be 1- 2 lbs of fat mass per week while simultaneously maintaining or even increasing lean muscle mass.

This slower pace is a good thing. Rapid weight loss usually means you’re shedding water or muscle, neither of which is the goal. By maintaining a moderate calorie deficit, hitting your protein intake targets, and stimulating muscle protein synthesis through weight training, you’re encouraging your body to burn fat while preserving and building fat-free mass.

How long does it take for body recomposition?

Short answer: longer than you want, sooner than you think. Body recomposition doesn’t happen overnight, but you can start seeing measurable changes in body fat percentage, muscle mass, and strength within 8 to 12 weeks if you’re consistent [7].

That said, real, lasting shifts in lean body mass take months of dialled-in training, nutrition, and recovery. Progress won’t always show up on the scale, but it will show up in the mirror, the gym, and how you feel day to day. As with most things that matter, the results compound over time.

What diet is best for body recomposition?

The most effective body recomposition diet is one that’s structured, science-backed, and built around you. That means enough protein intake to support muscle protein synthesis, a slight calorie deficit to encourage fat loss, and nutrient-dense foods that help sustain energy, recovery, and focus [8].

No mystery supplements. No monk-like clean eating. Just a performance-first approach that supports gaining lean muscle mass and reducing body fat percentage without wrecking your lifestyle in the process.

That’s exactly what the Compound Programme is built to deliver. We pair at-home diagnostics with a medical metabolic treatment plan, tailored nutrition protocols, and structured training to help you burn fat, build muscle, and optimise your body composition without guesswork [8].

It’s performance health, minus the fluff. Because this isn’t about eating like a monk or counting almonds. It’s about fuelling results and making it sustainable.

The best foods for body recomposition

If you’re serious about losing body fat and gaining muscle mass, it’s time to stop thinking in terms of “good” and “bad” foods, and start thinking in terms of fuel.

The best foods for body recomposition are the ones that support muscle growth, fat loss, and muscle recovery, while keeping your energy stable and your appetite in check. It’s less about celery sticks and more about strategic, nutrient-rich choices that support your goals.

Protein for body recomposition

No surprises here: adequate protein intake is non-negotiable. Protein supports muscle protein synthesis, helps with muscle repair, and keeps you feeling full, making it a secret weapon in both fat loss and muscle building.

Aim for around 0.7–1g of protein per pound (1.6–2.2g of protein per kilogram) of body weight daily, depending on your training intensity and body composition goals [9].

Think quality sources like lean beef, chicken, eggs, Greek yoghurt, whey protein, or plant-based options like tofu and legumes. Protein isn’t just for bodybuilders — it’s for anyone serious about reducing body fat and maintaining lean muscle mass during a calorie deficit.

Healthy fats

Despite the bad PR in the '90s, healthy fats are essential, especially when you’re trying to lose fat and gain muscle. They support hormone production, regulate appetite, and keep your brain and body functioning at their best.

The key? Prioritise quality. Avocados, olive oil, fatty fish, nuts, and seeds are all rich in unsaturated fats that support cardiovascular health and body recomposition. Just don’t go overboard, fats are calorie-dense, so it’s easy to tip the scale if you’re not mindful of calorie intake. Fat doesn’t make you fat —excess calories do.

How many meals a day for body recomposition?

Whether you’re eating 3 meals and a snack or splitting things into 5 smaller servings, the number of meals matters less than the macronutrient quality and total calorie intake.

That said, spreading your protein intake across the day (especially around training) can help maximise muscle protein synthesis [10]. Aim for consistency, structure, and meals that support your training, recovery, and appetite.

Intermittent fasting? Fine, if it suits your schedule. 5 meals a day? Also fine. Just make sure each one works toward your body recomposition goals.

Your body, upgraded: The recomposition recap

Body recomposition isn’t a crash course; it’s a long game. You’re not just trying to lose weight; you’re recalibrating your entire body composition. That means dropping fat mass, building muscle mass, and fuelling your body like the performance machine it’s designed to be.

The formula? A high-protein diet, the right mix of healthy fats and carbohydrates, consistent resistance training, and smart recovery. Whether you're aiming to lose belly fat, increase lean muscle mass, or just stop spinning your wheels with another 6-week shortcut — this is the approach that moves the dial.

And if you want the structure, support, and clinical guidance to do it properly? The Compound Programme is built for exactly that. Data-backed. Medically-supported. Designed around your life.