4 min read Jump to: How to Eat to Lose Fat and Gain Muscle at the Same Time Sample Day of Eating for Body Recomposition AESTHETIC FITNESS GOALS can be generally grouped into two camps: those who want to lose fat, and those who want to build muscle. What's most challenging is when people want to do both. The concept of losing fat and gaining muscle at the same time is called body recomposition —and it's long been considered the "Holy Grail" of fitness. After all, the two goals require different (and some might consider opposite) approaches to accomplish. To lose fat, you need to burn more calories then you consume. To build muscle, you need to eat enough protein for your body to be able to build new muscle fibers. Recent research is finding that recomposition ("recomp", for short) can happen, so long as you train, and eat , strategically.…