The Muscle-Sparing Fat Loss Diet Is Only For Lifters

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The Muscle-Sparing Fat Loss Diet Is Only For Lifters

Every fat loss diet is straightforward. In reality, losing weight is simple. It comes down to basic calorie math and willpower. If you eat fewer calories or expend more calories than your maintenance intake, the excess weight is washed away in the shower. Of course, the devil is in the details.

First, decide how you want to do your calorie math – which "flavor" of calorie deficit appeals to you the most. Low carb or high carb? Is it calorie cycling or intermittent fasting? Vegetarian? Anything goes as long as the calories are kept to a minimum.

Aside from personal preferences and dietary tribalism, lifters and athletes want more than just "weight" loss. You most likely want to lose weight. I'M ONLY FAT. You want to keep all of your muscle and possibly add some more.

You also want a diet that is sustainable and does not quickly lead to a plateau or fat regain, one that maintains your hormone levels and metabolic rate, and one that does not completely derail your gym performance.

The problem is that most "evidence-based" diets are based on studies of overweight or obese people who do not lift weights. These people have different requirements and objectives. Catabolic muscle loss, metabolic rate, and performance are frequently not measured in studies on them.

That's why a recent diet study by Bill Campbell, Ph.D. piqued my interest. First, it employed 27 lean athletes, a mix of men and women who participated in resistance training. Consider healthy people who want to improve their appearance and body composition. Second, the rate of muscle preservation and resting metabolic rate were determined.

In short, those who completed the 12-week diet were successful: body fat was lost, muscle was retained, metabolic rate was maintained, and gym performance was unaffected.

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