What Diet Should a Skinny Fat Person Eat? A Guide to Body Recomposition

October 23, 2025 •

4 min read

Studies show that a 'skinny fat' body type, characterized by low muscle mass and high body fat, can be associated with increased health risks such as high cholesterol and diabetes. This makes understanding what diet should a skinny fat person eat crucial for improving not only aesthetics but also long-term health and well-being.

Quick Summary

This guide outlines a strategic nutritional approach for body recomposition, focusing on a high-protein, whole-food diet, smart macronutrient balancing, and strategic food timing to effectively reduce body fat and build lean muscle.

Key Points

Prioritize Protein: Aim for a high protein intake (1.6–2.2g per kg of body weight) to support muscle growth and repair during fat loss.
Choose Whole Foods: Focus on nutrient-dense, minimally processed foods over refined carbohydrates and processed junk to improve body composition.
Balance Macronutrients: Consume high-quality carbs around workouts for energy and healthy fats for hormone regulation, adjusting intake based on activity levels.
Avoid Sugary and Processed Items: Minimize intake of sugary drinks, trans fats, and industrially processed foods that contribute to stubborn fat storage.
Pair Diet with Strength Training: Combine a strategic diet with regular resistance training to build muscle mass, boost metabolism, and improve body shape.
Stay Hydrated: Drink plenty of water throughout the day to support metabolic function, nutrient transport, and overall health.

Understanding the 'Skinny Fat' Body Type

The term 'skinny fat' describes an individual who appears to be a healthy weight on the scale, but has a high percentage of body fat and a low percentage of muscle mass. This can result in a soft, untoned physique, despite not being technically overweight. A poor diet, a sedentary lifestyle, and lack of strength training are the primary causes. The solution is not simply weight loss, as this can lead to further muscle loss and a weaker body. Instead, the goal is body recomposition—the process of decreasing body fat while simultaneously gaining or maintaining muscle mass.

The Principles of a Body Recomposition Diet

For a skinny fat physique, the dietary focus must shift from simply reducing calories to strategically fueling the body. The goal is to create a moderate calorie deficit to promote fat loss, while ensuring high-quality nutrients are available to support muscle synthesis.

Prioritize High-Quality Protein

Protein is the cornerstone of a body recomposition diet. It is essential for muscle repair and growth, and a higher protein intake is critical for preserving lean mass during a calorie deficit. Moreover, protein is more satiating than carbohydrates or fats, which helps with appetite control.

Excellent protein sources include:

Lean meats: Chicken breast, turkey, and lean cuts of beef
Fish: Salmon, tuna, and other fatty fish rich in omega-3s
Eggs and dairy: Greek yogurt, cottage cheese, and eggs provide high-quality protein
Legumes and plant-based protein: Lentils, chickpeas, tofu, and edamame
Protein powders: Whey or plant-based protein powders can help meet daily protein goals

Master Carbohydrate Intake

Carbohydrates provide the primary energy source for your workouts and fuel muscle glycogen stores. Instead of eliminating them, a skinny fat person should focus on consuming complex, whole-food carbohydrates and timing their intake strategically.

Complex carb choices:

Whole grains: Oats, brown rice, quinoa
Starchy vegetables: Sweet potatoes, potatoes
Fruits and vegetables: Berries, apples, and a wide variety of fibrous vegetables

Refined carbs, like white bread, sugary snacks, and processed cereals, should be minimized as they cause rapid blood sugar spikes and are often devoid of nutrients.

Embrace Healthy Fats

Healthy fats are vital for hormonal balance, brain function, and nutrient absorption. They also aid in satiety. While fats are calorie-dense, healthy sources should not be avoided.

Good sources of healthy fats:

Avocado
Nuts and seeds (almonds, chia seeds, flaxseeds)
Olive oil
Fatty fish (salmon, mackerel)

Strategic Meal Timing and Hydration

Meal timing can influence your body’s ability to partition nutrients effectively, especially around exercise. Eating a balanced meal with protein and carbs before and after a resistance training session can optimize performance and recovery. Hydration is also paramount for overall metabolic function and muscle performance.

Foods to Eat vs. Foods to Limit for Body Recomposition

For a skinny fat person, the quality of food is just as important as the quantity. Focusing on nutrient-dense, whole foods will naturally lead to better body composition.


Food Category	Foods to Prioritize	Foods to Limit/Avoid
Protein	Chicken breast, fish, lean beef, eggs, Greek yogurt, tofu, lentils	Processed meats (sausage, bacon), fatty cuts of red meat, excess saturated fats
Carbohydrates	Whole grains (oats, brown rice, quinoa), sweet potatoes, vegetables, fruits	Refined carbs (white bread, pasta), sugary cereals, pastries, sodas
Fats	Avocados, olive oil, nuts, seeds, fatty fish	Industrial vegetable oils, trans fats, excessive butter/margarine
Beverages	Water, black coffee, green tea, unsweetened beverages	Sugary drinks, sweetened juices, excess alcohol

The Synergy of Diet and Exercise

A proper diet is the foundation, but it's only half the equation. Combining your nutritional plan with a targeted exercise routine is essential for stimulating muscle growth and fat loss. Resistance training, such as lifting weights, is necessary to build and preserve muscle mass. Excessive cardio without strength training can lead to further muscle loss. The goal is to use cardio strategically, with high-intensity interval training (HIIT) being particularly effective for fat burning while preserving muscle.

Your diet should be adjusted to support your training. On intense workout days, higher carb intake provides the energy needed for performance and recovery. On rest days, a slightly lower carb intake encourages fat utilization for energy. For more detailed insights into effective resistance training, it is recommended to consult resources like this guide on How to Build Lean Muscle for Skinny Guys.

Conclusion

For someone with a skinny fat physique, success lies in moving beyond simple weight loss and embracing the principles of body recomposition. This means prioritizing a high-protein, whole-food diet, strategically balancing macronutrients, and pairing it with a consistent resistance training program. By focusing on quality nutrition and disciplined exercise, you can effectively decrease your body fat percentage, build lean muscle mass, and achieve a stronger, more toned physique and better overall health.

Frequently Asked Questions

Body recomposition is the process of building muscle while losing fat simultaneously. It's important for skinny fat individuals because their goal is not just to lose weight, but to change their body's overall composition from low muscle and high fat to higher muscle and lower fat.

To support muscle protein synthesis and preserve lean mass during a calorie deficit, it's recommended to consume a high protein intake, often ranging from 1.6 to 2.2 grams per kilogram of body weight per day.

No, you should not cut carbs completely. Complex carbohydrates are the body's primary energy source, and strategically consuming them, especially around workouts, is important for fueling your training and aiding recovery. The focus should be on complex carbs, not refined ones.

Yes, a moderate calorie deficit is generally necessary to promote fat loss. However, a very large deficit can lead to muscle loss, which is counterproductive. The key is finding a slight deficit while maintaining high protein intake to preserve muscle.

Healthy fats are crucial for hormonal health, regulating appetite, and nutrient absorption. Sources like avocado, nuts, and fatty fish should be included in moderation, as fats are calorie-dense but vital for overall function.

While supplements can assist, they are not strictly necessary and are not a substitute for a solid nutrition plan and exercise regimen. Whey protein, creatine, and a multivitamin may help, but a healthy diet of whole foods is the foundation.

Body recomposition is a slow process, and visible changes may take longer than a standard weight loss diet. Consistency with both diet and exercise is key, with sustainable progress often measured over months rather than weeks.

Yes, women can absolutely have a skinny fat body type. The dietary principles are the same as for men: focus on a high-protein, whole-food diet, strength training, and a moderate calorie deficit to achieve body recomposition.

Tracking calories can be a helpful tool to ensure you are in a moderate deficit. However, focusing on high-quality, whole foods and prioritizing protein can often lead to success without obsessive counting. Some individuals may find it beneficial, while others prefer focusing on food quality and portion control.

A good post-workout meal should include a source of high-quality protein to aid muscle repair and carbohydrates to replenish glycogen stores. Examples include grilled chicken with sweet potatoes, salmon with brown rice and vegetables, or a protein shake with a piece of fruit.