If you want to lose fat and save muscles - starve!

Here's a funny task: how to subtract one and get another? Getting rid of body fat is not an easy task, its loss in muscle gain can be the greatest fitness problem in the life of a skinny person. However, losing weight and gaining muscle mass are two different goals, but it's realistic to achieve both.

Choose a diet wisely

Slimming and fat loss are not the same thing.

People always talk about how they want to lose weight, as if "weight" is synonymous with "fat". However, it is not. Weight is a number that consists of different variables such as fat, muscle, bone, glycogen, water and other liquids. That's why some people think they really lose weight with diuretics and cleansers - they get rid of heavy matter in their bodies, but not fat.

Unfortunately, the media have immortalized the myth that a sharp reduction in calories, exhausting diets and cleansing the body with different drinks will somehow help to lose weight. Of course, you can lose weight in this way, but muscles will lose weight faster than fat, because the body will lack protein. The only thing that can help is a reasonable calorie deficiency and a properly formulated nutrition plan.

A calorie deficiency is a process where the amount of calories burned exceeds the amount of calories "eaten". When a person is engaged in proper physical activity and eats certain foods, his body will burn fat for energy. In addition, knowing how exercise and diet can affect the breakdown of fats and proteins in the body will help develop a plan to help get rid of fat while maintaining muscle mass.

Choose a diet wisely

It does not matter what dietary restrictions a person adheres to. He should focus on the consumption of nonfat protein from plant or animal sources, the elimination of processed sugar and other "empty" calories, avoiding the consumption of too much salt and low quality fats.

By the way, periodic starvation is very good for fat loss while maintaining muscle mass. The advantages of such a diet can be attributed to:

  • insulin sensitivity control;
  • regulation of the level of ghrelin, a hormone of hunger;
  • reducing the level of triglycerides;
  • reduction of inflammation;
  • reduction of damage by free radicals.

The best advantage of interval fasting is that it is flexible, so you can easily combine the periods of eating and fasting according to your personal schedule. If intermittent fasting seems too strict, it is better to try a cycle meal instead, which reduces calories by one or two days in a row and then makes one "calorie" day. In this case, the daily activity should reflect the amount of calories consumed.

Eat enough protein

In addition to choosing a diet that will support the weight loss goals, it is necessary to consider the macro elements ratio. To burn fat without losing muscle mass, you should consume enough (but not too much) protein, 1.2-1.5 grams per kilogram of weight. Anything exceeding this range can lead to an overload of macronutrients. No matter if a person overeats fat, carbohydrates or protein, too many of any macronutrients will cause them to be deposited in the body as a fat layer.
Why the consumption of protein is so important:

  • protein increases the rate of basic metabolism, helping to burn more calories during the day;
  • it helps rebuild muscles and supports their growth;
  • protein promotes saturation, which prevents you from overeating.

Keep your muscles toned

If there is a goal to get rid of fat, but at the same time to save muscles, it is important to remember that you should not lose and gain at the same time. When a person decides to get rid of fat, he should focus on maintaining the muscles that he currently has. For this purpose, it is enough to do the already familiar exercises without adding the load. It is not necessary to become a victim of the myth that weight loss and increased repetition range signal to the body to burn fat.

Keep your muscles toned

By the way, instead of reducing the number of calories by thousands, it is better to start with a moderate deficit of 200-500 calories. This is enough to keep your metabolism working without exposing your body to shock. That's all. These points are something that a person who wants to lose weight and save muscles at the same time should apply.

Creating a calorie deficiency and adhering to the interval fasting, consuming enough protein and maintaining the current level of physical activity, after a few weeks you may be surprised at the results obtained.