The importance of a good diet in dry training: what do you need to eat to lose fat and retain muscle mass?

If you want to train dry and get a tight and muscular body, it is important to not only train hard in the gym, but also pay attention to your diet. Nutrition is a crucial part of dry training and can make the difference between success and failure. In this blog we give you tips on what to eat to lose fat and keep muscle mass.

  1. Eat protein -rich food

Protein is an important macronutrient for muscle growth and recovery, and it also helps to maintain muscle mass during losing weight. Make sure you eat enough protein -rich food, such as chicken, turkey, fish, lean red meat, eggs, cottage cheese, yogurt and nuts. Depending on your body weight and training goals, a protein intake of 1.6-2.2 grams per kilogram of body weight per day is recommended.

  1. Eat enough fruit and vegetables

Fruit and vegetables contain many important nutrients, including vitamins, minerals and antioxidants, which help your body to function well and stay healthy. Make sure you eat enough fruit and vegetables every day to provide your body with the necessary nutrients and fibers. Try to eat at least 2-3 portions of vegetables and 2-3 portions of fruit per day.

  1. Avoid processed foods

Processed foods often contain many added sugars, salt and other additives that are not conducive to your health and can stand in the way of your weight loss goals. Therefore, avoid as many processed foods as possible, such as soft drinks, cookies, candy, cakes, white bread and processed meat products. Instead, choose fresh, unprocessed foods such as vegetables, fruit, lean meat, fish, nuts and seeds.

  1. Choose healthy fats

Healthy fats are an important part of a healthy diet and can help with the preservation of muscle mass and promoting weight loss. Choose healthy fats such as olive oil, nuts, seeds, avocados and cool fish.

  1. Eat complex carbohydrates

Carbohydrates are important as an energy source for your body, but it is important to choose the right carbohydrates. Choose complex carbohydrates, such as whole -grain bread, quinoa, sweet potatoes and brown rice, instead of refined carbohydrates, such as white bread, white pasta and sugar -rich snacks.

  1. Drink enough water

Water is essential for a healthy body and can also help with weight loss. Drink at least 2 liters of water per day to keep your body hydrated and to remove waste.

  1. Eat regularly and in small portions

Eat regularly during the day and in small portions to stimulate your metabolism and prevent hunger feelings. Choose 3 main meals and 2-3 healthy snacks per day.

  1. Keep a food diary

Keep a feeding diary to gain insight into what you eat and how many calories you get. This can help in setting realistic goals and making healthier choices.

  1. Plan your meals in advance

Plan your meals ahead to ensure that you always have healthy options at hand and do not fall back on unhealthy fast food or snack.


A good diet is essential for dry training and can make the difference between success and failure. Make sure you eat enough protein -rich food, get a lot of fruit and vegetables, avoid processed foods and opt for healthy fats and complex carbohydrates. Drink enough water, eat regularly and in small portions, keep a nutritional diary and plan your meals ahead. And if you are not sure how you can best eat for your training goals, look for professional advice. With the right food and training you can achieve your dry training goals and get a tight and muscular body.

May 04, 2023 — Odday Kadhem

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