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These are the 3 things in your diet which is only responsible for your body transformation.

As you know that only workout will not transform your body you must concentrate on what you are eating and how much quantity you are eating. To lose weight or gain muscles these three things will help you to reach your goal faster without these things you cannot achieve your goal. These three things are

  • Protein 
  • Carbohydrates
  • Fat 


Protein plays most important role in losing fat as well as gaining muscles. If i talk biochemically protein is made of amino acids which is most essential need of our body. If you want grow your muscle or lose fat you must take protein daily. If you ask me how much protein you need for a day to gain muscle or lose fat then remember this you must take 1 gm. of protein per pound of your body weight. For example if your weight is 180 pound so you must take 180 gm. of protein on daily basis.


Carbohydrates also plays important role like protein. Carbohydrates is a source of energy it provide fuel to our body which help us during workout and after workout. The quantity of carbohydrate on daily basis depends on your goal. According to different individuals and goal the quantity of carbohydrates for losing weight and gaining muscle is different. If you are losing weight then you must take 0.5 to 1 gm. of carbohydrates per pound of your body weight. If you are gaining muscles then you must take 2gm of carbohydrates per pound of your body weight. For example if your weight is 180 pound and your goal is losing weight then you must take 90gm. of carbohydrates and if you are gaining muscles you must take 360gm. of carbohydrate.


fat is a more concentrated source of energy than both protein and carbohydrates. Dietary fat provides so many calories in such a small volume of food, it is a lifesaver for many "hardgainers". Fatty acid is most important for your Brain activity. If you want lose weight you must eat low amount of fat throughout day but if you want gain muscles and if you want more calories you can consume it from good sources of fat.

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