How do I cut fat but retain my muscle?
by Lisa Miller

How do I cut fat but retain my muscle?


Joanne Perez, MS, RDN, LD

The first thing you need to do is throw out your scale. The number on scale represents weight but not necessarily fat. If you cut your calories and carbohydrates too low, you body will turn to muscle for fuel, It's important to eat a balanced diet that includes all foods. Eating protein doesn't build muscle, working the muscles do. You should strive to eat 1 gram of protein per kilogram of body weight and add strength training to your workout. Divide your plate into ⅓'s with ⅓ protein, ⅓ carbohydrate and ⅓ vegetables and use fruit for snacks. But make sure that you add some protein or "healthy" fats with your snacks and at breakfast. Examples are apple with cheese, banana with peanut butter, hummus with pita and oatmeal with yogurt & fruit.

Need Personalized Diet Advice?

Get 1-on-1 coaching with a US Registered Dietitian Nutritionist (RDN). Achieve health & fitness goals with reliable, science-based diet advice.