1/10/2023 0 Comments Shred diet![]() Research has repeatedly shown that it plays a major role in maintaining muscle while you’re in a calorie deficit.Īnd although how much protein you should intake will always be a highly debated topic, a recent 2018 meta-analysis from the Journal of Sports Medicine found that intaking at least 0.73g/lb of bodyweight is enough to maximize muscle growth and maintenance. ProteinĪs for protein, it’s the most important macronutrient you want to keep track of. ![]() So for a 170lb individual, your daily calorie intake would be somewhere around 2210 calories per day (170 x 13 = 2210 calories).Īlthough this won’t be spot on for everyone, you can start with that and then increase or decrease your calories based on how your weight loss progresses throughout the next little while. Focusing on the latter will just lead to a "skinny-fat" physique with little muscle definition.Īnd if you’re unaware of what your calorie intake should be, a good starting point and something recommended from a 2014 paper by Eric Helms and colleagues, is to simply "multiply your bodyweight (in lbs) by 13." Although you may lose more weight with a larger deficit, we want to maximize FAT loss rather than WEIGHT loss. In fact, a more aggressive calorie deficit was shown to hinder fat loss as opposed to accelerate it. Research indicates that a moderate calorie deficit that enables you to lose around 0.7% of your bodyweight per week (~1lb of weight loss per week for most people) is ideal. And in this case, more is definitely NOT better. If you want to maximize fat loss while minimizing muscle loss, then you have to pay close attention to how many calories you’re intaking. ![]() So how exactly do you optimize each of these factors for fat loss? 1. There are a few factors you need to get right in order to optimize to lose fat, and are mainly how much of the following you consume on a daily basis: Take The Starting Point Quiz Here! How to Optimize Your Diet for Fat Loss For more information:Ĭlick the button below to take my analysis quiz to discover the best program for you: And best of all? It’s all rooted in science. Every BWS program is designed to be an all-in-one, science-based process that’ll get you to your dream physique FAST. there's a few things you have to get right within that diet if you want to see the best fat loss results.īefore that: if you're looking for a training program that'll always help you take care of the most important things for fat loss (and muscle growth), I've got just the thing for you. Thus, the best diet to lose fat is the one that you personally enjoy the most and will be consistent with. That whether it’s keto, intermittent fasting, paleo, and so on, although these diets may each have certain psychological and physiological benefits - none of these diets or methods have any "special fat loss effect." They instead work by making it easier for you to eat less calories. ![]() Research has time and time again proven this idea. Meaning that you’re eating less calories than you’re burning everyday. They ALL achieve fat loss by causing you to eat at a caloric deficit. So it becomes extremely difficult to know which approach to take.īut the real truth is, every single diet (Check out this muscle building diet article) or dieting method out there works the exact same way. We’re constantly overwhelmed with new "fat burning diets" that are supposedly the new best diet to lose weight. Even if your training is on point and consistent, you’re simply not going to see the results you want without a proper nutrition strategy. When it comes to fat loss (or "cutting"), there’s no doubt that your diet is the most important factor you have to get right. If you want to learn of the best evidence-based diet to lose fat, then you need to read this article.
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