To have an enlarged diet and at the same time lose fat, the false lean must have a balanced diet rich in protein and good fats, which are found in foods such as avocado, coconut, nuts and peanut Protein, which is mainly found in meats, chickens, eggs and cheeses, should be included in all meals of the day to promote muscle mass gain.
The false lean is characterized by a person having a normal weight for height, but excess body fat and low levels of muscle mass, which increases the chances of having problems such as high cholesterol, diabetes and liver fat.It is common to have an excess of belly and a soft body, due to increased fat and reduced muscle mass.See How to Know the Ideal Amount of Body Fat.
- To increase muscle mass.
- Fake lean should practice daily physical activity.
- Especially strength training exercises such as strength training and crossfit.
- Because they are the ones that most stimulate hypertrophy and muscle development.
In addition, it is important to consume foods high in protein and natural fats in all meals of the day, including snacks, as this favors muscle recovery and increased lean mass, so good options are to include cheese and eggs in snacks and always consume well.quantities of meat, fish or chicken for lunch and dinner.
It is also important to remember that proper consumption of fruits and vegetables is necessary for the proper functioning of the body and to provide vitamins and minerals that will allow muscle growth.
To reduce fat without losing weight and losing weight, the falsely thin person should opt for a diet with a little less carbohydrates and more fats and good proteins, which stimulates fat burning by metabolism, while allowing muscle mass gain.
Foods high in good fats are nuts, peanuts, seeds, avocado, coconut and olive oil, and should be consumed with foods rich in carbohydrates or proteins in sandwiches, especially with combinations such as: fruit nuts, peanut butter bread, avocado.vitamin and yogurt seeds and chia. See 5 tips for losing abdominal fat.
The following table shows an example of a 3-day menu for skinny people to gain muscle mass and lose weight.
It is important to remember that the ideal is that the quantities and distribution of food is guided by a nutritionist, according to the needs of each individual.Know what to eat before, during and after training to gain muscle mass.
To identify a false skinny, it is necessary to go to the doctor or nutritionist to make an assessment of the body composition, by means of tests such as counting the folds of skin fat in the body or bioimpedance, which value the amount of fat and muscle mass in the body..
It is also important to perform blood tests to determine if there are changes in body function, such as high cholesterol, high triglycerides, blood sugar disturbance, or liver problems.
Watch the video below and get more tips from our nutritionist to accelerate muscle mass gain.