Caloric Deficit
Have you ever wondered if it's possible to lose fat without losing muscle? The quick answer is yes! However, there are multiple factors you need to consider to ensure this process works effectively without affecting your health.
The key to this is a caloric deficit. When you are in a caloric deficit, total body mass decreases in a proportion of approximately 75% fat and 25% lean mass.
Don’t get discouraged, as evidence shows that heavy strength training is essential to preserve, minimize the loss of, or even increase muscle mass during a period of energy deficit.
The 4 Fundamental Factors
The fundamental factors for maintaining and/or even increasing your muscle mass while in a caloric deficit are listed below in order of relevance and amount of scientific evidence:
• Strength Training: Strength training involves exercises like squats, deadlift, push-ups, or dips, among others, with the goal of toning and improving physical condition.
• Maintaining a High-Protein Diet: To maintain a high-protein diet, the formula to follow is a simple multiplication:
1.8 to 2.3 grams or more (depending on your daily physical activity) X your body weight in kilograms e.g. 1.8 x 87(your body weight) = 157g of protein throughout the day.
Distribute your protein intake throughout the day: 30 to 35 grams per meal if you are a woman and 45 grams per meal if you are a man (assuming you eat three times a day).
• Moderate Deficit to Reduce Risks of Muscle Loss: Care must be taken to avoid adverse health effects and performance consequences. The rate of weight loss should not exceed 0.7 to 1% of body weight per week to maintain adequate health.
• Protein Timing: Consuming between 20 to 40 grams of protein every 4 hours could optimally stimulate muscle protein synthesis. For more specificity, aim for .4g/kg/meal. For example, if you weigh 80 kg (0.4g/80kg/meal = 32 grams of protein).
Remember that it is always ideal to consult a professional nutritionist to maintain a balanced diet and avoid health issues. We want your relationship with food to be psychologically healthy. As a recommendation, avoid obsessing over calorie and protein counts, as this can lead to an eating disorder.
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