Gaining weight while losing body fat is called body recomposition.
Gaining weight while losing body fat is called body recomposition . It’s absolutely possible, but it requires the right mix of nutrition, strength training, and recovery—not supplements or crash diets. 1. Focus on muscle gain, not fat gain Weight should come from muscle mass , not excess fat. Key rule: Lift weights + eat enough protein + control calories 2. Nutrition strategy (most important) ✅ Eat in a small calorie surplus About +200–300 calories/day Avoid large surpluses → leads to fat gain ✅ High protein intake 1.6–2.2 g protein per kg body weight Protein helps: Build muscle Reduce fat gain Improve metabolism Good protein sources Eggs Milk, curd, paneer Chicken, fish Lentils, beans, soy Nuts (in moderation) ✅ Balanced carbs & healthy fats Carbs: rice, roti, oats, fruits, potatoes Fats: nuts, seeds, olive oil, ghee (small amounts) ❌ Avoid Sugary drinks Junk food “Weight gainer” shakes full of s...