What Factors are Most Important for Fat Loss?
Summary
TLDRThe video script emphasizes that calorie intake is the most crucial factor for fat loss, advocating for a calorie deficit to lose weight while preserving muscle mass. It highlights the importance of resistance training to retain muscle during weight loss and suggests a high protein intake for muscle growth and preservation. The script also discusses the roles of physical activity, sleep, and the rate of weight loss, while downplaying the significance of macronutrient ratios and meal timing on fat loss. Practical recommendations are provided for achieving fat loss effectively.
Takeaways
- 🔢 **Calorie Intake**: The most critical factor for fat loss is maintaining a calorie deficit over time, which is the primary driver of weight loss and fat reduction.
- 💪 **Resistance Training**: Engaging in resistance training during weight loss helps to preserve muscle mass, which is essential for maintaining a higher proportion of fat loss.
- 📉 **Protein Intake**: Consuming a higher daily protein intake is beneficial for muscle growth and retention during weight loss, with diminishing returns above 1.5g per kilogram of body weight.
- 🚶 **Physical Activity**: Increasing daily physical activity levels helps to boost energy expenditure and can aid in appetite regulation, though it's less effective than diet changes for weight loss.
- 🛌 **Sleep**: While sleep's importance is debated, chronic sleep restriction may negatively impact muscle retention and increase calorie intake, which can hinder fat loss efforts.
- 📈 **Rate of Weight Loss**: Losing weight at a slower rate (no more than around 1% of body weight per week) can help preserve more muscle mass and increase the proportion of fat lost.
- 🥗 **Macronutrient Balance**: The ratio of carbohydrates to fats in the diet does not significantly impact body composition changes when adequate protein intake and a calorie deficit are maintained.
- 🥣 **Meal Frequency and Timing**: The number of meals per day and their timing have little effect on fat loss when calories and macronutrients are controlled.
- 🧘 **Appetite Regulation**: Physical activity can help regulate appetite, which is beneficial for adherence to a calorie deficit.
- 🏋️♂️ **Training Intensity**: High-intensity resistance training can help maximize muscle retention and should be performed with the same intensity as if building muscle mass.
Q & A
What is the most important factor for achieving fat loss while preserving muscle mass?
-The most important factor for fat loss is calorie intake. Consuming fewer calories than you expend over time, while maintaining a high protein diet and engaging in resistance training, can help preserve muscle mass during weight loss.
How does resistance training influence the proportion of muscle versus fat lost during weight loss?
-Resistance training provides an anabolic stimulus for muscles, which can help retain or even build muscle mass during the weight loss process. This results in a greater proportion of fat loss compared to muscle mass loss.
What is the role of total daily physical activity levels in fat loss?
-Total daily physical activity levels play a role in increasing energy expenditure, which can influence the energy balance equation to help promote a calorie deficit. While exercise is effective for weight loss, it is not as effective as diet changes for inducing a calorie deficit.
How does protein intake affect muscle retention and fat loss during a calorie deficit?
-Consuming a high daily protein intake is beneficial for muscle growth and preservation during weight loss. It helps retain a greater amount of fat-free mass and therefore increases the proportion of fat mass lost.
What is the recommended daily step count for moderate physical activity to assist with fat loss?
-A moderate step count to assist with fat loss is between 5,000 to 10,000 steps per day. Increasing this above 10,000 steps can provide additional benefits, but going beyond 15,000 steps might not be worth the additional time and effort for most people.
How does sleep affect fat loss and muscle retention?
-Chronically restricted sleep might have a small detrimental effect on the proportion of muscle versus fat loss during a calorie deficit. Additionally, restricted sleep can lead to higher calorie intake and decreased likelihood or effort of exercise, which are crucial for fat loss.
What is the recommended rate of weight loss for preserving muscle mass while losing fat?
-To preserve as much muscle as possible, it is recommended to lose weight at a rate of no more than around 1% of body weight per week.
How does the macronutrient ratio of carbohydrates and fats affect fat loss when in a calorie deficit?
-If you are in a calorie deficit and consuming sufficient protein, the exact ratio of carbohydrates to fats does not significantly impact fat loss. However, a higher carbohydrate intake might be beneficial for those performing high-volume resistance training or lots of exercise to support performance.
What is the impact of meal frequency, timing, and distribution on fat loss when calories and macronutrients are equated?
-The number of meals consumed per day and when these meals are consumed has very little, if any, effect on fat loss when calories and macronutrients are equated. Individuals can adjust their meal frequency and timing based on personal preference.
What are some best practices for muscle growth training to maximize muscle retention during weight loss?
-Best practices include training the muscles with at least 10 direct sets per week, taking each set close to failure with about three reps in reserve, lifting in the 5 to 20 rep range, and selecting exercises that ensure fatigue of the target muscle group is the limiter of each set.
How does energy compensation affect the role of exercise in weight loss?
-Energy compensation refers to the involuntary reductions in energy expenditure via other components as we do more exercise. This means we don't expend as much additional energy as predicted, which suggests that while exercise helps burn more energy, it might not contribute as much to weight loss as one might think.
What are the practical recommendations for achieving fat loss while preserving muscle mass?
-The practical recommendations include maintaining a calorie deficit, engaging in resistance training, staying physically active with a moderate step count, consuming a high daily protein intake, ensuring adequate sleep, losing weight at a controlled rate (not more than 1% of body weight per week), and adjusting carbohydrate and fat intake based on personal preference and exercise levels.
Outlines
🔥 Calorie Intake: The Key to Fat Loss
The most critical factor for achieving fat loss is managing calorie intake. Consuming fewer calories than expended, particularly over the course of a week, creates a calorie deficit that leads to weight loss. While losing weight, the primary goal is to shed body fat while retaining muscle mass. Research indicates that without specific strategies to retain muscle, about 25% of the weight lost during a calorie deficit comes from lean mass. High protein diets can help retain more lean mass, but resistance training is paramount for muscle retention during weight loss.
🏋️♂️ Resistance Training: Maximizing Muscle Retention
Resistance training is the second priority for fat loss as it significantly influences the ratio of muscle to fat lost. It provides an anabolic stimulus that helps retain or even build muscle during weight loss. Training with high volume, intensity, and variety is crucial for muscle growth and retention. A meta-analysis showed that combining resistance training with calorie restriction can maintain lean mass, leading to a higher proportion of fat loss. The training approach should mirror that of muscle building, with at least 10 direct sets per muscle group per week, lifting to near failure, and focusing on the target muscle group.
🚶♂️ Physical Activity: Its Role in Energy Expenditure
While physical activity can increase energy expenditure and contribute to a calorie deficit, it is less effective for weight loss than diet changes. Studies show that exercise can lead to energy compensation, where the body unconsciously reduces energy expenditure in other areas. However, physical activity is still important as it helps regulate appetite and contributes to overall energy expenditure. A moderate step count of 5,000 to 10,000 steps per day is recommended, with potential benefits from increasing this count.
🥚 Protein Intake: Supporting Muscle Mass and Fat Loss
Daily protein intake is vital for both muscle growth and preservation during weight loss. Studies show that higher protein intakes help retain more muscle mass, leading to a greater proportion of fat mass lost. However, there are diminishing returns beyond 1.5 grams of protein per kilogram of body weight per day. Protein intake should be balanced with resistance training for optimal results. High protein diets should be sustainable and enjoyable, and individuals may need to adjust their protein intake based on factors like sex, body fat percentage, and personal preference.
💤 Sleep: Its Indirect Impact on Fat Loss
Sleep may not directly impact muscle growth and fat loss as significantly as other factors, but it plays an important indirect role. Restricted sleep can lead to increased calorie intake and decreased likelihood of exercising, negatively affecting fat loss. Studies show that while short-term sleep restriction doesn't greatly impact fat loss, chronic sleep deprivation can result in more lean mass loss and less body fat loss. Sleep also affects exercise performance and perceived effort, making adequate sleep essential for maintaining a calorie deficit and exercise routine.
📉 Rate of Weight Loss: Balancing Speed and Muscle Preservation
The rate at which weight is lost can influence body composition changes. A slower rate of weight loss, around 1% of body weight per week, is better for preserving muscle mass and therefore more effective for fat loss. Rapid weight loss can lead to greater muscle loss. While the rate of weight loss is less critical than calorie intake and resistance training, it's still an important consideration for those aiming to retain muscle mass during fat loss.
🍚 Macronutrient Balance: Carbohydrates and Fat Intake
The exact ratio of carbohydrates to fat in the diet does not significantly impact body composition changes when sufficient protein is consumed and a calorie deficit is maintained. However, higher carbohydrate intake may benefit those performing high-volume resistance training or extensive exercise by supporting performance and indirectly aiding in muscle mass preservation. A minimum of 0.5 grams of fat and 1.5 grams of carbohydrates per kilogram of body weight per day are recommended to support essential functions and exercise performance.
🕒 Meal Timing: Personal Preference Over Science
The frequency, timing, and distribution of meals throughout the day have minimal impact on fat loss when calories and macronutrients are controlled. Individuals can choose a meal frequency and timing protocol based on personal preference without significantly affecting fat loss outcomes. Whether one prefers fewer, larger meals or more frequent, smaller meals, adherence to a calorie deficit and adequate protein intake remains the priority.
Mindmap
Keywords
💡Fat Loss
💡Calorie Intake
💡Calorie Deficit
💡Resistance Training
💡Lean Mass
💡Physical Activity
💡Protein Intake
💡Energy Compensation
💡Appetite Regulation
💡Sleep
💡Macronutrient Profile
💡Meal Frequency and Timing
Highlights
Calorie intake is the most important factor for fat loss, influencing energy balance and weight loss over time.
A calorie deficit is essential for weight loss, aiming to consume fewer calories than expended.
Weight loss should focus on losing body fat while preserving muscle mass.
High protein diets can help retain more lean mass during weight loss.
Resistance training is crucial for preserving muscle mass and increasing fat loss proportion.
Exercise plays a role in regulating energy intake and expenditure, aiding in appetite regulation.
Total daily steps can influence energy expenditure and appetite, with 5,000-10,000 steps recommended for moderate activity.
High daily protein intake is beneficial for muscle growth and preservation during weight loss.
Optimal protein intake for muscle retention during weight loss is around 1.5g per kilogram of body weight.
Chronically restricted sleep may lead to greater lean mass loss and reduced fat loss.
Losing weight at a rate of no more than 1% of body weight per week helps preserve muscle mass.
Carbohydrate and fat intake ratios have minimal impact on body composition changes when sufficient protein is consumed.
Meal frequency, timing, and distribution have little effect on fat loss when calories and macros are equated.
Practical recommendations for fat loss include focusing on calorie intake, resistance training, physical activity, protein intake, sleep, weight loss rate, and macronutrient balance.
Individuals can adjust their diet preferences and exercise levels to best support their fat loss goals.
Fat loss strategies should be personalized based on factors like biological sex, body fat, and personal preferences.
Transcripts
fat loss is achieved by losing weight
while preserving as much muscle mass as
possible there are many factors that go
into achieving this but not all are
equally important so which factors are
most important and which don't have much
of an impact at all the first and by far
the most important factor for fat loss
is calorie intake this refers to the
total number of calories consumed
throughout the entire day and more
importantly throughout the entire week
our energy intake is the biggest
modifiable factor that can influence
energy balance or the net balance When
comparing energy intake versus energy
expenditure essentially we want to eat
in a calorie deficit on average over
time meaning to eat fewer calories than
you expend successfully adhering to a
calorie deficit will result in weight
loss Over time however weight loss
itself isn't necessarily the goal here
the goal here is to lose body fat if we
were to Simply lose body weight we would
certainly see substantial fat loss but
we will also likely lose a decent amount
of muscle mass in the process this was
seen in this research review which
looked at body composition changes with
weight loss this graph shows how much
fat Mass versus lean mass was lost in
various different studies with different
diet strategies and in all cases around
25% of the weight that was lost came
from lean mass while the rest came from
fat Mass apart from the high protein
diet which is something we will discuss
later so as a general rule we would
expect around one4 of the mass lost
during a calorie deficit to be lean mass
and around 3/4 to be fat Mass if there
is no specific effort to enhance muscle
retention although there are other
unmodifiable factors influencing how
much fat-free Mass loss we will see with
weight loss we generally see a greater
proportion of lean mass lost in leaner
individuals compared with those at a
higher body fat and females tend to see
less lean mass losses compared with
males while these factors are
unmodifiable there are strategies we can
Implement to increase the amount of lean
mass we retain during weight loss and
therefore increase the amount of fat
that is lost and this leads us onto our
next priority for fat loss which is
resistance training this has the biggest
influence on the proportion of muscle
versus fat we lose during weight loss
resistance training provides an anabolic
stimulus for our muscles this gives our
physiology a reason for muscle mass to
be retained or even built during the
weight loss process and this will almost
certainly improve the amount of lean
mass we retain during weight loss and
therefore increase the proportion of fat
loss this was seen in this meta analysis
which assessed the influence of
resistance training during weight loss
on body composition changes it was found
that calorie restriction alone is
effective for weight loss but also
results in a little bit of lean mass
loss as we would expect however when
resistance training is implemented
alongside calorie restriction lean mass
can be entirely maintained in some cases
this therefore results in a greater
amount of fat loss as a proportion of
the total weight lost so how should you
train to maximize muscle retention well
essentially you would want to train in
the same way as if you were intending to
build muscle mass here is a general
overview of best practices for muscle
growth training train the muscles you
want to grow with at least 10 direct
sets per week take each set close to
failure at least around three reps in
reserve lift anywhere within the
approximate 5 to 20 rep range and adjust
loads accordingly select exercises and
lift with a technique that ensures
fatigue of the target muscle group is
the limiter of each set the third
priority on our list is our total daily
physical activity levels for the
purposes of fat loss physical activity
has the role of increasing energy
expenditure this can influence the
energy balance equation to help promote
a calorie deficit while this is true
exercise doesn't seem to be quite as
effective as we might think for weight
loss for example this study explored the
effects of a diet or exercise
intervention on weight loss
439 overweight or obese women were
assigned to an exercise and or diet
protocol for one year one group was
assigned to perform 45 minutes of
aerobic exercise five times per week
another group received individualized
nutrition counseling from a dietitian
and the third group were assigned both
the exercise and diet interventions
after after 1 year all groups
successfully lost weight the exercise
group lost around 2% of their initial
body weight the diet group lost around
9% body weight and the combined exercise
and diet group lost the most weight
around 11% so while exercise appears to
be effective for weight loss it doesn't
seem to be as effective as diet changes
one reason for this is likely due to the
concept of energy compensation this
essentially means that as we do more
exercise we see in inv voluntary
reductions in energy expenditure via
other components and as a result we
don't expend as much additional energy
as we might have predicted this idea was
established in this research review
which aimed to explore the influence of
physical activity on total daily energy
expenditure overall the researchers
found that the evidence tends to support
what is known as a constrained model of
energy expenditure this essentially
means that as we burn more energy via
physical activity other components are
downregulated so the net total daily
energy burned follows more of a
diminishing returns response as opposed
to being directly additive however we
don't quite know what exact components
of energy expenditure are downregulated
and to what extent how this changes at
different body fat levels how this
changes as we gain maintain or lose body
weight and whether this is more of an
acute response or a chronic adaptation
in either case exercise does help to
burn more energy but it probably isn't
going to contribute quite as much as we
may think so it shouldn't be the number
one priority when trying to induce a
calorie deficit for weight
loss however there is another way in
which physical activity can influence
the energy balance equation and that is
via appetite regulation This research
review aimed to explore the mechanisms
regulating how much food we eat they
propose that exercise plays a role in
regulating our energy intake if you
exercise very little then there seems to
be a disregulation of energy intake
versus expenditure meaning your appetite
tends to be greater relative to how much
energy you burn but as you become at
least moderately active your energy
intake becomes regulated to a greater
extent meaning your appetite tends to
increase proportionately with the amount
of energy you burn so overall physical
activity is still important for fat loss
just not as important as diet using
total daily steps as a guide we probably
want to achieve at least a moderate step
count to assist with expending a little
more energy and helping to regulate our
appetite somewhere between 5 to 10,000
per day for additional benefits it is
probably going to be helpful to increase
this above 10,000 per day if it is
viable then going Beyond 15,000 per day
might have some small additional
benefits but it probably isn't worth the
additional time and effort required
unless you habitually have a very high
activity level our next priority for fat
loss is another nutrition variable and
that is our total daily protein intake
it is well established that consuming a
high daily protein intake is beneficial
for muscle growth via resistance
training and also to preserve muscle
mass during weight loss this was seen in
this study which compared the effects of
different protein intakes during a
calorie deficit on body composition
changes 39 military personnel from the
US Army performing their regular
physical activity schedule were assigned
to a 40% calorie restricted diet for 3
weeks one group were assigned to consume
the recommended dietary protein intake
of 0.8 G per kogam of body weight per
day the other group consumed double this
amount 1.6 G per kg per day and the
third group consumed triple the RDA at
2.4 G per kg per day after 3 weeks all
groups lost a significant amount of body
weight however the low protein group
lost a greater portion of fat-free Mass
meaning they lost a lower proportion of
fat Mass while the moderate and high
protein groups retained a greater amount
of fat-free mass and therefore lost a
greater proportion of fat Mass however
we should be aware that a high protein
intake isn't a replacement for
resistance training resistance training
is going to have a greater effect on
muscle retention than just consuming a
high protein diet and ideally you would
want to perform resistance training and
consume a high protein intake for the
best fat loss results this was seen in
this study which compared the effects of
protein intake and or resistance
training on body composition changes
during weight loss 100 overweight or
obese adults followed a diet designed to
be 600 calories below their estimated
energy needs for 10 weeks one consuming
a lower protein intake of 0.8 G per kog
per day one consuming a higher protein
intake of 1.3 G per kog per day the
Third consuming a lower protein intake
but also performing resistance training
three times per week and the last group
consuming a higher protein intake plus
performing resistance training three
times per week after 10 weeks all groups
lost significant body weight the low and
high protein intake groups approximately
maintained all their fat-free Mass the
group exercising saw a slight increase
in fat-free mass and therefore a greater
proportion of fat loss and the high
protein plus exercise group saw an even
greater increase in fat-free mass and
therefore an even greater proportion of
fat
loss so how much protein should we aim
to consume well essentially higher
protein intakes tend to be better for
muscle growth or retention but there
seems to be diminishing returns once
protein intake exceeds around 1.5 G per
kilog per day there likely isn't much
additional benefit going higher than
this furthermore this relationship
probably looks different based on
biological sex and body fat females at a
higher body fat likely require a lower
relative protein intake and males at a
lower body fat likely see more benefit
from a slightly higher relative protein
intake check out the video in the
description for more detail on how to
individualize protein intake based on
these factors while a high protein diet
is generally helpful for fat loss from a
physiological perspective a very high
protein diet can potentially be harmful
from a behavioral standpoint in some
cases try to consume a very high protein
intake can make it more difficult to
adhere to a calorie deficit which is our
number one priority this might be due to
a few reasons such as trying to Target a
very high protein intake might result in
you eating more calories than you
otherwise would just to hit a Target if
you were to consume a very high protein
intake and adhere to your calorie Target
this means you will need to consume
fewer fats and carbohydrates which may
make your diet less flexible and
sustainable you may also just not enjoy
eating very high protein low fat and low
carb foods all the time making it less
likely for you to stick to the diet and
lastly high protein foods are generally
the most expensive in our diet which
could make it less sustainable in some
cases the next Factor on our hierarchy
of importance for fat loss is sleep some
may argue that sleep should be higher on
the list of importance and that might be
true however there is simply not much
evidence which directly looks at the
effects of sleep on muscle growth and
fat loss in a controlled setting so it
is hard to justify sleep being of
Greater importance until we have more
clear data to support it so what
evidence do we have well there are two
studies I am aware of which explore this
topic the first looked at the effects of
restricted sleep during a calorie
deficit on body composition changes 36
overweight or obese adults consumed a
calorie intake of 95% of their predicted
metabolic rate for 8 weeks one group
slept normally during the diet which
ended up being around 6 and 1/2 hours
per night the other group were
instructed to reduce their total time in
bed by 90 minutes from their habitual
sleep habits for 5 days of the week and
then sleep as normal on the other two
days this group ended up sleeping for an
average of 5 1/2 hours per night on the
restricted sleep days and around 7 and
1/2 hours on the non-restricted days
after 8 weeks both groups lost a similar
amount of total body weight and in both
cases the proportion of fat mass and
lean mass that was lost was also similar
and the other study we have explored a
similar Concept in this study 10
overweight adults consumed a calorie
intake of 90% of their predicted
metabolic rate on two separate 14-day
periods on one occasion they were
permitted 8 and 1/2 hours in bed and on
the other occasion they were only
allowed 5 1/2 hours of time in bed with
the goal of restricting sleep it was
found found that after both
interventions total weight lost was
similar however the participants lost a
greater amount of fat-free Mass during
the restricted sleep condition compared
with the normal sleep condition this
also meant that when sleeping longer
subjects experienced greater fat loss
compared with when sleep was restricted
so overall if sleep is restricted a
little on some days but you catch up on
other days it doesn't seem to have much
of an impact on Fat Loss however if
sleep is chronically restricted then it
might result in a greater amount of lean
mass loss which would therefore result
in less body fat loss sleep also plays
an important indirect role in The Fat
Loss process too and this is its effects
on exercise and diet behaviors for
example this study explored the effects
of sleep restriction on food intake 12
healthy adults underwent two separate
14-day periods of controlled time in bed
with unlimited access to food throughout
the day on one occasion they were given
9 hours of bedtime and on the other
occasion they were only given 4 hours of
time in bed with the goal to restrict
sleep it was found that during the Sleep
restriction phase subjects ate an
average of about 250 calories more
compared with when they were given more
sleep and in terms of exercise this
study compared the effects of sleep
restriction on exercise performance and
perceived fatigue 10 females with at
least 6 months lifting experience
performed four resistance training
sessions over a 9-day period on two
separate occasions on one occasion they
were given eight or more hours in bed to
sleep as normal on the other occasion
they were restricted to only 5 hours in
bed per night it was found that total
volume load per session was similar
during both phases indicating that
lifting performance wasn't significantly
inhibited however sleep restriction
increased the subjects perceived
exertion of each training session shown
in the orange indicating that it took
more effort to complete each workout and
subjects also reported a greater
training distress score which is a
subjective rating of stress fatigue and
depressive symptoms during the
restricted sleep protocol so in terms of
diet and exercise Behavior restricted
sleep is likely to have negative effects
it can decrease the likelihood of
sticking to a calorie deficit and
increase the perceived effort it takes
to exercise which are the two most
important factors for fat loss next on
our hierarchy of importance for fat loss
is the rate at which we lose weight
while simply being in a calorie deficit
over time is the most important factor
for fat loss the magnitude of the
deficit also seems to influence body
composition changes too eating in a
greater calorie deficit will result in a
faster rate of weight loss while eating
in a smaller calorie deficit will result
in slower weight loss so how does our
rate of weight loss influence fat loss
this was explored in this study which
compared the effects of a faster versus
slower rate of weight loss in a Le
athletes 24 Elite athletes from the
Norwegian Olympic sports center
performed their regular sport training
during their offseason in addition to
four resistance training sessions per
week half the subjects were prescribed
to lose weight at a slower rate while
the others aimed to lose weight at a
faster rate the slow weight loss group
lost 4.2 kg in about 9 weeks while the
fast weight loss group lost the same
amount of body weight in around 5 weeks
and protein intake was the same between
groups at 1 .6 G per kog of body weight
per day it was found that although both
groups lost the same amount of total
body weight the slow weight loss group
resulted in a small gain in lean mass
while the fast weight loss caused a very
slight decrease in lean mass this meant
that the slow weight loss group lost a
little more fat Mass while the faster
weight loss group lost a little less fat
Mass although both groups lost mostly
fat since they were both performing
resistance training and had a high
protein intake so although it isn't the
most important consideration you would
probably want to avoid rapid weight loss
if the goal is to retain as much muscle
as possible as a general rule losing
weight at a rate of no more than around
1% of body weight per week will likely
increase the amount of muscle we can
preserve and therefore increase the
proportion of fat
lost now we are moving on to the factors
which don't seem to be very important
for fat loss the first of which is your
carbohydrate and fat intake in addition
to protein these macronutrients will
make up your total calorie intake if you
were eating in a calorie deficit and you
were getting a sufficient amount of
protein per day the exact ratio of
carbohydrate versus fat doesn't seem to
have much of an influence on body
composition changes for example the
study compared the effects of weight
loss with different macronutrient
profiles on body composition changes 62
subjects with non-alcoholic fatty liver
disease were assigned to one of three
different weight loss diets for 12 weeks
these were either a low carb high fat
diet a 52 diet or individualized
nutrition counseling referred to as
standard of care as we can see protein
made up about 20% of total calories in
each diet but the other macronutrients
differed the low carb diet had a much
lower proportion of carbohydrate and
much higher fat while the other two
diets consisted of about 40% of calories
coming from both fat and carbohydrates
after 12 weeks all groups lost weight
with the 52 and low carb diets losing
more weight the proportion of abdominal
adapost tissue reduced similarly in all
groups which was relative to the amount
of weight that was lost and thigh muscle
volume which was the only measure of
muscle mass taken reduced by a similar
proportion in all groups too there might
be however a small advantage of
consuming a higher carbohydrate diet for
those performing lots of exercise this
systematic review aimed to assess the
influence of carbohydrate intake on
resistance training performance overall
it was found that carbohydrate intake
doesn't seem to have a significant
impact on lifting performance in most
cases although performance during high
volume lifting sessions May benefit a
little from a higher carbohydrate diet
so if you were performing a high volume
of resistance training or lots of
exercise in general you might want to
opt for a slightly higher carb hydrate
and therefore lower fat diet to support
exercise performance this might
indirectly influence fat loss by helping
to preserve greater muscle mass via
resistance training as a general rule
you probably want to consume a minimum
of around 0.5 G per kilogram of fat per
day for essential bodily functions and
you probably want to get at least around
1.5 G per kog of carbohydrates per day
to support exercise performance Beyond
these minimum levels you can adjust the
exact ratios of carbs and fats to suit
your diet preferences and exercise
levels
and the last Factor on our list that is
probably least important is the
frequency timing and distribution of
when we eat our meals throughout the day
if you were eating in a calorie deficit
with sufficient protein the number of
meals you consume per day and when these
meals are consumed has very little if
any effect on fat loss in the majority
of cases for example the study compared
the effects of different meal
frequencies during weight loss on body
composition changes 43 overweight or
Beast females were prescribed a diet
containing 90% of their estimated
calorie needs for 3 months the diets
consisted of 55 to 60% carbohydrates 12
to 15% protein and 25 to 30% fat half
the subjects consumed this across three
larger meals per day while the others
consumed this across six smaller meals
per day after 3 months both groups lost
a similar amount of total body weight
with similar proportions of fat mass and
fat-free Mass lost so individuals can
Implement a meal frequency and timing
protocol based on their personal
preferences you could eat fewer larger
meals per day or more frequent smaller
meals as long as you able to adhere to a
calorie deficit and consume a decent
amount of protein with all this
information let's establish some
practical recommendations the most
important factor to achieve fat loss is
calory intake you want to eat in a
calorie deficit to lose weight over time
during the weight loss period resistance
training is going to be the most
effective way to preserve muscle mass so
that a greater proportion of the lost
weight comes from fat resistance
training to retain muscle mass should
essentially look the same as if you were
intending to build muscle mass next we
have General physical activity which is
best Quantified as the total number of
steps performed per day higher activity
levels can help to burn a little more
energy but shouldn't be relied upon as
the primary method of inducing a calorie
deficit being Physically Active also
helps to regulate hunger and satiety
levels which may help adherence to a
calorie deficit next on the list is
protein intake consuming more protein
per day in conjunction with resistance
training can increase the amount of
muscle we preserve during weight loss
more protein generally seems to be
better but there is less additional
benefit as protein intake becomes higher
and higher if possible it would be
beneficial to try and consume 1.5 g of
protein per kilogram body weight per day
or more if it is practically viable the
next Factor on our list is sleep
chronically restricted sleep might have
a small detrimental effect on the
proportion of muscle versus fat loss
during a calorie deficit however the
bigger concern is that restricted sleep
seems to result in a higher calorie
intake and decreases the likelihood or
effort of exercise next on the list is
our rate of weight loss losing weight at
a faster rate tends to result in a
little more muscle being lost in the
process while losing weight at a slower
rate tends to be a little better for
muscle preservation as a general rule
you want to try and lose weight at a
rate of no more than around 1% of body
weight per week next on the list is
carbohydrate and fat intake if you are
adhering to a calorie deficit and
consuming sufficient protein the exact
amount of carbohydrates and fat you
consume doesn't seem to have much of an
impact on Fat Loss a minimum of 0.5 G
per kilog per day of fat is recommended
to support essential functions and a
minimum of around 1.5 G per kog per day
of carbohydrates are recommended to
support exercise performance once these
minimums are met you can decide to
consume a slightly higher carb or higher
fat diet based on personal preference
and lastly we have meal frequency timing
and distribution with calories and
macros equated the exact number of meals
you consume per day and the timing of
these meals doesn't seem to have much if
any influence on Fat Loss therefore how
many meals you eat per day and when you
eat these meals can be adjusted based on
personal
preference thanks for watching and
hopefully you got something out of this
video check out Floy performance.com for
online coaching training templates
ebooks and more
Посмотреть больше похожих видео
How Fat Loss Works - Episode 3: Weight Loss vs. Fat Loss
This Changes FAT LOSS!
Intermittent Fasting: How to Best Use it for Fat Loss (5 Things You Need to Know)
NATURAL👉🏻STRAPPA VIA il GRASSO con QUESTA DIETA COMPLETA *non devi fare calcoli
The SMARTEST Way to Finally LOSE FAT in 2024 (Science Explained)
How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)
5.0 / 5 (0 votes)