To have hypertrophy and at the same time lose fat, the fake lean must have a balanced diet rich in proteins and good fats, which are found in foods like avocados, coconuts, nuts and peanuts. Proteins, mainly present in meat, chicken, eggs and cheeses, should be included in all meals of the day, to increase the gain of muscle mass.
The fake lean is characterized by an individual with normal weight for height, but excess body fat and low levels of muscle mass, which leads to increased chances of having problems like high cholesterol, diabetes and fat in the liver. In addition, despite the thinness it is common to have an excess of belly and sagging body due to increased fat and reduced muscle mass.
How to Increase Muscle Mass
To increase muscle mass, the fake lean should practice physical activity daily, especially strength training such as bodybuilding and crossfit, since they are the ones that most stimulate the hypertrophy and the strengthening of the muscles.
In addition, it is important to consume protein-rich foods at all meals of the day, including snacks, as this promotes muscle recovery and increased lean body mass. So, good choices include cheeses and eggs in snacks, and always consume good amounts of meat, fish, or chicken at lunch and dinner.
It is also important to remember that proper consumption of fruits and vegetables is necessary for the proper functioning of the body and to provide vitamins and minerals that will allow muscle growth.
How to reduce fat
To reduce fat without losing weight and getting very thin, the individual who is fake skinny should opt for a diet with a little less carbohydrate and more good fats and proteins. This stimulates the burning of fat by metabolism, while allowing the gain of muscle mass.
Foods rich in good fats are nuts, peanuts, seeds, avocados, coconuts and olive oil, and should be consumed along with carbohydrate or protein foods in snacks, using combinations like: fruit + nuts, bread + peanut paste, avocado vitamin and yogurt + seed and chia. Here are 5 tips to lose belly fat.
Diet menu for fake lean
The following table sets the example of a 3-day menu for the fake lean muscle mass gainer and lose weight.
| Meal | Day 1 | Day 2 | Day 3 |
| Breakfast | 1 glass of coffee with milk + 2 slices of brown bread + 1 egg + cheese | 1 yogurt + 1 tapioca with chicken and cheese | 1 glass of milk with cocoa + 2 scrambled eggs + 1 fruit |
| Morning snack | 1 apple + 10 nuts | 1 glass of sugarless juice + 20 peanuts | 1 crushed banana + 1 tablespoon peanut butter |
| Lunch dinner | 5 tablespoons of rice + 2 tablespoons of beans + 1 medium steak + green salad + 2 kiwis | pasta with tomato sauce + vegetables sautéed with olive oil + 1 orange | grilled fish + boiled potatoes + 3 rice soup cabbage + 2 bean sprouts + braised cabbage + 2 slices of pineapple |
| Afternoon snack | yogurt with chia + 1 tapioca with egg | banana vitamin with 1 cabbage of peanut paste + 2 cabbage of oats | 1 glass of coffee with milk + 2 slices of brown bread + 1 egg + cheese |
It is important to remember that the ideal is that the quantities and the distribution of the food be directed by a nutritionist, according to the needs of each individual. Learn what to eat before, during and after your workout to gain muscle mass.
How to Identify a Slim Fake
To identify a false skinny, it is necessary to go to the doctor or dietitian to make an assessment of the body composition, using tests such as counting the fat skin folds in the body or bioimpedance, which evaluate the amount of fat and muscle mass in the body.
It is also important to have blood tests to check for any changes in your body's functioning, such as high cholesterol, high triglycerides, altered glycemia, or liver problems.
Watch the video below and see more tips from our nutritionist to accelerate muscle gain.
