Sydney Bueckert
Fitness Trainer
CES, FNS, GPTS, NASM-CPT
We all know a healthy diet is important. Year over year, more studies suggest that what you eat can impact how long you live, how well you age, and your risk of chronic disease (1). If you have specific goals, like losing weight, building muscle, or boosting health, your diet is also key for sustainable results (2, 3, 4).
We’ve rounded up the best nutrition tips for weight loss, muscle growth, and overall health below.
Top Eating Tips For Weight Loss
Create a calorie deficit
To lose weight, you must burn more calories than you consume. You can do this by eating less or working out more, but research suggests doing both is most effective (5).
The exact number of calories you need to cut to shed pounds depends on your weight, daily calorie burn, hormones, and more (6). For reference, eating 500 fewer calories per day will help the average adult drop about one pound a week.
Prioritize nutrient-dense whole foods
Ultra-processed foods like fast food and packaged snacks may be tasty and convenient, but they can leave you feeling hungry. Even though these foods are packed with calories, they often contain less of the nutrients your body needs, which leaves your body searching for more.
Nutrient-dense foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats deliver high-quality calories packed with the macro and micronutrients your body needs for energy and lasting fullness.
Fill up on protein and fiber
Both protein and fiber slow down digestion, keeping you feeling fuller for longer.
Eating protein also releases satiety hormones, like glucagon-like peptide-1 (GLP-1) and peptide YY (7). Good sources of protein include lean meats, fish, eggs, beans, and nuts.
High-fiber foods, like fruits, vegetables, and whole grains, are filling. Studies suggest getting enough fiber (25-30 grams of fiber per day) may help manage weight by increasing satisfaction, improving gut health, and influencing fat metabolism (8).
Stay hydrated
Did you know drinking water can help you feel full? Drinking plenty of fluids throughout the day can control appetite and support overall health.
The National Academies of Science, Engineering, and Medicine (NAM) recommend women drink about 11.5 cups (2.7 liters) of fluid per day, and men 15.5 cups (3.7 liters).
Focus on low-calorie drink options: Water, unsweetened coffee and tea, and sparkling water.
Top Eating Tips for Building Muscle
Create a slight calorie surplus
To gain muscle, you need to consume slightly more calories than you burn. Aim for a modest calorie surplus above your maintenance level (around 300 to 500 extra calories a day).
If eating more sounds like the perfect opportunity to eat double dessert, think again. A balanced snack or small meal will better support your muscle-building goals.
Protein provides the amino acids essential for muscle repair and growth, while complex carbohydrates replenish glycogen stores, and healthy fats support hormone production. Prioritizing these nutrients will fast-track muscle growth.
Get enough protein
Muscle breakdown and repair is a continuous cycle. Protein, specifically, is key for muscle recovery. It provides the essential amino acids your muscles need to regenerate after a tough workout. Exercise triggers muscle damage, and recovery (including rest, sleep, and nutrition) aids in muscle repair and growth. This exercise stress, rebuilding and repair cycle is what athletes rely on to get stronger and improve sports performance over time.
Guidelines for protein consumption vary across several governing bodies and should preferably be determined by a registered dietician (RD) or medical provider for everyone. However, there is literature that supports the concept of consuming 1.6–2.2 grams of protein per kilogram of body weight per day to maximize muscle growth (9, 10).
Consume carbs pre-workout and carbs and protein post-workout
Carbs are ideal pre-workout fuel: They deliver the glucose needed to maximize energy during a workout.
After your workout, a combo of carbs and protein will optimize muscle recovery. Carbs restore muscle glycogen levels and stimulate the release of insulin, which helps shuttle amino acids from the protein into your muscle cells.
Eat regularly
Consider scheduling your meals and snacks every 2 to 3 hours to ensure a consistent supply of energy and amino acids. This strategy is great for preventing overeating from allowing yourself to get too hungry.
And as long as you’re eating regularly, scratch worrying about the “anabolic window” (AKA eating protein within two hours of working out). Newer research suggests consuming protein and carbs at regular intervals is sufficient for maximizing muscle growth over time (11).
Top 4 Eating Tips For Overall Health
Focus on balanced meals
A balanced diet provides the energy your body needs for growth, repair, and regular functions, while reducing your risk of chronic diseases like heart disease, type 2 diabetes, and some cancers (12).
Focus on fruits, vegetables, and whole grains. Choose lean proteins like fish, beans, eggs, lean meat, poultry, and low-fat dairy, and healthy fats like olive oil, avocado, and nuts.
Eat more gut-healthy foods
Since poor gut health has been linked to chronic diseases such as irritable bowel disease (IBD), type 2 diabetes, cardiovascular disease, certain cancers, and some autoimmune and neurological disorders, eating for a healthy gut microbiome is key (13).
Focus on eating more fiber, prebiotic fiber, and probiotic foods. These include:
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Fiber-dense foods: Whole grains, fruits, vegetables, and legumes
- Prebiotic fiber: Garlic, onions, leeks, asparagus, chicory, ginger, cabbages, beetroot, bananas, blueberries, and apples
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Probiotic foods: Kefir, yogurt, sauerkraut, kimchi, and apple cider vinegar
Avoid ultra-processed foods
The term ultra-processed covers a wide range of foods, from seemingly “healthy” options like whole grain bread, yogurt, and plant milks to stereotypical “unhealthy” ones like soda, candy, hot dogs, and fast food. You’ll want to minimize the latter.
These foods tend to be high in unhealthy fats, added sugars, and calories, and offer few, if any, nutrients. Studies suggest eating too many of them can lead to weight gain (14).
Plus, eating more ultra-processed foods has been associated with a shorter lifespan (15).
Limit sugar and alcohol
When it comes to biological aging, studies suggest sugar and alcohol might speed up the process (16, 17). Both sugar and alcohol can also disrupt sleep and exacerbate stress and anxiety, all of which are closely tied to overall health.
The goal isn’t perfection, enjoying some sugar or alcohol is fine as long as you eat healthy, whole foods most of the time.
More Nutrition Tips for Healthier Eating
Don’t skip breakfast
Regardless of your goals, a healthy breakfast can help. A nutrient-dense breakfast can manage hunger, kick start muscle recovery, and set the tone for good eating habits throughout the day.
Snack smarter
Snacking on chips and candy can derail nearly any fitness goal. Instead, reach for low-calorie, high-volume snacks like veggies and hummus, Greek yogurt and berries, or popcorn sprinkled with nutritional yeast. These foods keep you full and boost satiety, plus you can eat a lot of them, relative to their calorie count (18).
Practice mindful eating
Pay attention to your body’s hunger and fullness cues, it can be easy to overeat or snack when you’re bored. If you’re a habitual snacker, consider low-to-no calorie snacks like plain celery or cucumbers for the satiating crunch you crave.
The Bottom Line
Your daily eating habits and physical activity level play an important role in overall health wellbeing. Eating for your specific fitness goals can help drive better results:
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To lose weight: Aim for a calorie deficit, focus on nutrient-dense foods (particularly protein and fiber), and stay hydrated.
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To build muscle: Aim for a modest calorie surplus, prioritize protein, fuel before and after your workouts, and eat regularly.
- To boost health: Focus on balanced meals, eat more gut-friendly foods, limit processed foods, and cut back on sugar and alcohol.
Last but not least, tweak when you eat and your snack habits, and eat mindfully to keep your diet and energy in check. Feeling good while achieving your goals will help you sustain your healthy habits, leading to lasting results.
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