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This daily protein target can help you lose weight in the form of body fat while minimizing muscle loss. These workouts are targeted at both young people and older adults. Flexible nutrition is key to maintaining muscle mass when dieting. Get the facts on how flexible nutrition changes your body and how to maintain your muscle while dieting and staying lean. Flexible nutrition is more of a guideline and can be changed based on your goals and circumstances. You can also mix and match the types of workouts you work out to find the right kind of routine for you. How to Fit Flexible Nutrition into Your Diet Most individuals can easily fit around 10% of their daily protein needs into their calories-per-day. However, some individuals may have trouble doing this because of a variety of reasons, ranging from poor eating habits to eating too much protein. If you do decide to cut back, try incorporating more complex whole foods into your diet to help balance out your daily calories and help build muscle. Here are a few simple things you can try: Cut back on processed foods . When food that contains sodium is included in food (as in fried foods or soda), the sodium can go up your blood pressure causing an underlying high blood pressure. Choose lower quality foods . Foods that have a small amount of sodium can also be a reason to cut back on sodium. Many common high sodium foods include: Use low-sodium options like broth, canned vegetable soup, or low-sodium soy sauce as a replacement. Limit meat . Meat sources of salt include lean beef, poultry, lamb and pork. For lean meats, try a low-sodium substitute such as sauerkraut, quinoa, or green beans. Check with your doctor before making changes to your diet. If you find that you are unable to meet your protein target, go ahead and cut back to around 5% or less. How to Build Muscle While Dieting Now, this isn't a comprehensive, one-size-fits-all workout plan or exercise routine. The main goals of this list are to help you gain lean muscle in the way it's intended to be. That said, you should never feel restricted or uncomfortable in your workouts. You can add more complex exercises, more volume, more rest time, if you want, but don't feel like you need to sacrifice quality for quantity. If you're a beginner, you can probably fit around 10% of your daily protein needs into your calories-per-day. Similar articles: