Most of us have a common misconception that thin-looking person or a small body is an indicator of perfect health status. However, those with higher body fat and lower muscle mass, even with a BMI within normal range, may be at risk of developing the following health conditions, such as insulin resistance, high LDL cholesterol levels, and high blood pressure.
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The term skinny fat describes people who look thin but have a higher percentage of body fat and lower muscle mass. These people typically lack muscle tone and often have poor metabolic health. Being skinny fat is not just about appearance, but it’s a metabolic imbalance.
The skinny fat diet is an eating pattern formulated to support such people and help them reduce their belly fat while improving lean muscle mass and maintaining a stronger body build. Dive into this article to learn more about what does skinny fat diet means, how it works and its side effects.
Also Read: Meal Replacement Diet: Benefits And How Much Weight Can You Lose?
How the Skinny Fat Diet Works?
The primary goal of this diet regimen is to body, which helps in losing fat while building muscle mass simultaneously. The meal plan focuses on balanced nutrition, getting adequate protein and strategic calorie management.
Caloric Maintenance
This diet emphasises on gradual reduction in overall caloric content, rather than drastic calorie cutting. The diet promotes eating around maintenance calories or slightly extra to just fuel muscle growth without any remarkable fat gain.
High Protein Intake
Protein is an important macronutrient required for proper muscle growth and repair. A general recommendation is 0.8-1.2 grams of protein per kilogram of body weight. Complement your diet with superior quality protein sources such as lean meat, fish, egg, tofu, milk, eggs, tofu and lentils and legumes.
Right Proportion of Macronutrients
It is essential to get the right amounts of macronutrients, such as carbohydrates, that offer a sustained source of fuel for workouts and recovery. Healthy fats to promote nutrient absorption, hormone management and a good amount of protein for muscle recovery and growth.
A ratio of 40% carbs, 30% protein, and 30% fats is often used as a starting point.
Strength Training
Diet alone is not adequate; it must be paired with resistance or strength training to achieve your fitness goals. Staying active helps build muscle mass and trigger metabolism.
Cut down on Processed Foods
Refined sugars and processed carbs lead to fat accumulation and increase body weight. Focus on whole, nutrient-dense foods for the best results and stay healthy.
Benefits of the Skinny Fat Diet
Improves Body Composition
Following this diet pattern, you will observe losing fat and gaining lean muscle tone and improving your toned physique. Moreover, it supports improving athletic appearance.
Boost Metabolism
Building muscle mass naturally increases your resting metabolic rate, meaning you burn more calories even at rest.
Promote Endurance
A protein-rich diet combined with exercise improves strength, stamina, and daily energy levels.
Hormonal Balance
Healthy fats and resistance training can improve testosterone and insulin sensitivity, essential for body restructuring.
Lowers Health Risk
This diet is proven to lower the risk of developing type 2 diabetes, cardiovascular issues, and metabolic syndrome, all of which are often linked with hidden fat.
Precautions
Though the skinny-fat diet is effective, you may have to follow certain precautions:
Avoid an extreme calorie-deficient state, as eating too little can lead to muscle loss rather than fat loss.
A diet alone cannot fix skinny fat; exercise is also essential.
Remember, body recomposition is a gradual process. It may take several weeks or months to observe visible results.
Recovery and muscle repair depend on your sleep schedule and stress management.
Seek advice from a healthcare professional if you have any hormonal or metabolic conditions. Get guidance from a certified nutritionist or fitness expert.
Conclusion
The skinny fat diet is not a quick solution; it’s a healthy lifestyle approach that helps to attain a balanced body composition, increased strength, and overall improved health. Good nutrition, proper resistance training, and consistency, anyone can easily transition from being skinny fat to fit and strong.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
https://www.ncbi.nlm.nih.gov/books/NBK568563/
Thin Fat Obesity: The Tropical Phenotype of Obesity
Nitin Kapoor, MBBS, MD.
https://prodiadigital.com/en/articles/skinny-fat-signs-causes-impact-strategies-overcoming
https://pubmed.ncbi.nlm.nih.gov/39539044/
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