A Complete Guide For Beginners


The body recomposition diet aims to help people reach their ideal body composition instead of just losing weight. Ideal body composition can be reached by reducing body fat and increasing muscles in the body.

Merely reducing body fat will make a person underweight. Muscle gain makes a person look lean and toned. There’re no specific guidelines for such a diet, and several types of diet that aim to reduce body fat and increase muscle can help in this regard.

In this article, we will discuss the health aspects of the body recomposition diet and ways to reduce your fat stores.

Weight Loss vs Fat Loss in Body Recomposition Diet

Both weight loss and fat loss are often used interchangeably, but they’re not the same thing when it comes to body composition. Fat is deposited under the skin and around the organs. The fat under the skin is known as subcutaneous fat, while the one deposited around the organs is known as visceral fat.

Weight loss can occur even when you lose muscle and bone mass, so weight scale measurement can be misleading. Instead of aiming to lose kilograms, you should aim to lose body fat percentage while following a body recomposition diet.

To measure your body fat, you will need a fat measurement caliper or an electronic body composition scale. You can also get yourself a DEXA scan at an authorized health clinic.

What is Ideal Body Composition?

Diet and physical activity can determine body composition (Image via Unsplash/Diana Polekhina)

Ideal body composition refers to the ratio of fat, bone, and muscle in the body. The proper ratio of these components is crucial to determine whether a person is healthy or not. The body recomposition diet aims to correct this ratio.

The percentage of fat is the main determining factor whether a person is lean, overweight, or obese. The American Council on Exercise (ACE) has published body fat percentages for men and women. Try to reach these ranges by following a body recomposition diet.

The ideal body fat percentages for women are:

Essential fat: 10 to 13%Athletes: 14 to 20%Fitness: 21 to 24%Acceptable: 25 to 31%Obesity: > 32%

The ideal body fat percentages for men are:

Essential fat: 2 to 5%Athletes: 6…



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