How Do I Diet Without Losing Muscle Mass?

Many dieters find themselves losing weight but also losing muscle mass. While this may be just fine for some dieters, others may want to have a lean, muscular look with their new, thinner bodies. While the key to obtaining this look also involves cardio exercise, it is very important to get most of your calories through protein than through carbohydrates in order to maintain muscle mass.

Instructions

    • 1

      Consult your doctor before you begin a diet, especially if you have health concerns. Your doctor will be able to tell you how many calories per day you should be eating and how many pounds a week you can safely and healthily lose.

    • 2

      Write down everything you eat for a week. Make sure you include the amount of carbohydrates, fat, calories, protein and fiber in each food.

    • 3

      Determine what percentage of your calories came from fat. Do this by dividing the calories from fat in each serving of food by the number of calories in each serving and multiplying that number by 100. You will need to keep your calories from fat under 30 percent in order to diet effectively without losing muscle mass.

    • 4

      Eat more protein instead of carbs. For example, eat eggs at breakfast instead of toast or fish at dinner instead of pasta.

    • 5

      Calculate the amount of protein you will need to lose the most weight without losing muscle. You will need to eat about 30 percent of your calories from protein. To figure this out, take your weight in pounds and divide that by 2.2 in order to get your weight in kilograms. Multiply your weight in kilograms by 1.6. This is how many grams of protein you need to eat per day.

    • 6

      Make meal plans that focus heavily on proteins, making sure you get your allotted amount while still staying in the correct fat and calorie range. Options for proteins include fish, turkey, chicken, beans, dairy products, eggs and nuts.

    • 7

      Increase cardiovascular activity. This can include any activity that gets your heart rate up in order to burn fat, such as running, swimming, dancing, tennis, bike riding or using an elliptical machine.