Subj: What to eat to fix skinny-fat (by building muscle and losing belly fat).
If you’ve been here before then you know that we know how to fix skinny-fat.
If you’re new, welcome. You are about to learn the de facto diet to defeat skinny-fats. This diet is how to go from skinny-fat to fit.
The Skinny-Fat Diet Plan Overview
Diet is the number one factor that determines if you are skinny fat or not.
In fact, a scientific study was done by scientists and they found a scientific reason WHY the food you eat makes you skinny-fat.
For this experiment, the scientists fed lab rats a steady diet of soy based foods. Can you guess what happened?
Spoiler Alert: It wasn’t good.
3 things happened when the rats ate soy based foods:
- Their muscle mass reduced significantly
- Their body fat percentage increased
- And their bodyweight decreased
^Read that again^
They lost weight…but their body fat percentage increased…and they lost muscle.
The same things happen to people when they eat soy. This is a tragedy.
The good news?
If you remove it from your diet, guess what happens?
It fixes the problem.
So, remove the root cause of the problem and the problem is solved.
The problem is processed foods. Processed foods are what makes people skinny-fat.
Eliminate processed foods from your diet and you will naturally lose fat and build muscle.
You won’t turn into Hercules by any means, but you will look leaner, healthier, and feel better.
Now, let’s get down to brass tacks and have a look at what to eat.
The Skinny-Fat Diet to Build Muscle and Lose Belly Fat
You can build muscle technically just by eating enough of the right stuff and gaining healthy weight. There are studies on that too. Even big fat guys have muscle under all that blubber. Even if they don’t workout. They need muscle to support all that extra weight. Which is usually why bigger guys with high body fat percentage are quite strong. (I can attest to this because I was a big fat guy when conducting my dirty bulk. And I was the strongest I’ve ever been when I was chubby.)
Skinny-Fat Diet Foods
In general, you want to eat more ‘good’ foods and get rid of ‘bad’ foods. Sounds obvious, but it’s not that easy. It takes time to learn what’s good and what’s bad. (We are told what’s good but in fact those foods are bad. This happens all the time.)
If you want to get rid of skinny fats, you must eat all natural foods. Such as…
Meat – Beef, chicken, turkey, bison, elk, venison. Make friends with your friendly neighborhood butcher to get the best deals. Game meats are also on the high end of the quality spectrum.
Fish – Salmon, trout, tuna, swordfish, sea bass. Wild caught is the best option here. Stay away from bottom feeding fish if you can.
Eggs – Lots and lots of whole eggs. If you can splurge on free range eggs then more power to you. They are more nutritious.
Organic fruits and vegetables – Lots of leafy greens like lettuce and spinach. Asparagus. Eat seasonal, local, all natural and non-GMO fruits and vegetables. Frozen veggies are good in a pinch but opt for fresh vegetables often.
Nuts and seeds – Be careful here, it’s easy to overdo it as they are very calorie dense.
Skinny Fat Diet Meal Plan
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This is a sample skinny fat diet plan. Three square meals per day with a couple of snacks in between.
Breakfast: Whole eggs cooked in real butter.
Lunch: Green salad with grilled chicken.
Dinner: Steak with steamed broccoli.
Snack: Handful of Almonds
Snack 2: Protein shake
You get the idea – keep your food clean and lean. You will rarely be hungry If you eat nutritious foods.
Skinny-Fat Diet Supplements
Now, don’t rely on supplements to work any magic because they won’t. Supplements can give you an edge if used consistently, and as long as you have all your other nutritional bases covered.
Remember: Supplements only work if you do. Especially if you’re skinny fat.
For example, a quality protein powder is a good way to aid in muscle recovery after a workout, which helps increase muscle mass. It can also be a tasty treat if you blend up a protein shake or smoothie.
Skinny Fat Diet Tips
Eat enough protein – 1 gram of protein per pound of lean body mass.
Drink water – Drink at least 2 ounces of fresh water per day for each pound of body weight.
Eliminate sugar – Cut out sugar from your diet, especially corn syrup.
Eat all natural foods – I can’t stress this enough. Eat all natural Whole Foods for every meal.
Don’t eat processed foods – Avoid processed foods because they are loaded with bad ingredients that make people skinny-fat. They knock your hormones out of whack and destroy your metabolism.
Go low carb – Keep the carbs low
Eat animal fat – It may seem counterintuitive but animal fat is actually good to eat. You need animal fat to regulate hormones. And Hormones are a main factor in determining your muscles mass and body fat.
Skinny fat diet for muscle gain
You can gain muscle just by eating the right way. You naturally will build some muscle mass if you are a healthy male in most cases. Skinny-fat body is a byproduct of poor food choices over a long period of time.
If you clean up your diet you will begin the healing process to reverse the skinny-fat and become more fit.
Just eat until you are comfortably full. You should notice a difference in your body within a m month or two. If you don’t see a difference then you need to get more detailed with your diet. What I mean by that is you should start tracking your macros on a daily basis. Then adjust your macros as needed.
Replace sugary snacks with a protein shake as previously mentioned.
When you’re ready, begin a skinny fat workout routine. We have all kinds here at Iron and Grit, so you are bound to find one that suits your preference.
You can also check out these the posts Skinny-Fat Home Workout and How to Train if You are Skinny-Fat for additional inspiration.
What is the Best Skinny Fat Diet?
There is no best skinny fat diet that works for everyone. The answer, like many things in life it seems, is that it depends. You need to experiment and see what works best for you. But now you have the guidelines so it should be much easier to work things out from here.
Good Luck. You got this.
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