chrisw77's Journal, 11 January 2020

** FAT LOSS TO PRESERVE MUSCLE **

To piggyback on Diablo's post from the other day, here is a bit of further insight for those that don't like the idea of eating only 800 calories/day... 😜

https://breakingmuscle.com/healthy-eating/the-right-way-to-lose-fat-what-to-eat


There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). But what guarantees the weight loss to be fat only? Consider these facts:


- It is a long-standing fact that a pound of fat equals 3,500 calories
- A pound of muscle renders around 600 calories
- People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit
- People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit


Let’s do some math. A 500 calorie deficit per day over one week could result in two outcomes:
(1) a loss of one pound of fat (3,500/3,500 calories = 1)
OR
(2) a loss of nearly six pounds of muscle (3,500/600 calories = 5.8)

Obviously, the loss of muscle is not desirable.

This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages. As you become leaner – or if you are relatively lean to begin with – the calorie deficit needs to be adjusted to preserve lean tissue.

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2195 kcal

Fat: 27.07g | Prot: 208.83g | Carb: 273.72g.   Pre-Breakfast: Ocean Spray Diet Cranberry Juice. Breakfast: Hidden Valley Fat Free Ranch Dressing, Quaker Instant Oatmeal - Strawberries & Cream, Publix Quick Cooking Oats, Egg Beaters Egg Beaters - Southwestern Style, Better'n Eggs Better'n Eggs, Valu Time 1% Low Fat Milk. Second Breakfast: Starbucks Vanilla Latte (Grande). Elevenses: Nature's Best Isopure Low Carb Dutch Chocolate, Optimum Nutrition Micronized Creatine Powder, Coffee (Brewed From Grounds), Now Sports Carbo Gain. Lunch: Ocean Spray Diet Cranberry Spray Juice, Isopure Zero Carb Whey Protein Isolate (Strawberries & Cream). Dinner: Kellogg's Froot Loops Birthday Cake, Classico Fire Roasted Tomato and Garlic Pasta Sauce, Classico Italian Sausage with Pepper & Onions Sauce, Earthbound Farm Organic Spring Mix, Valu Time 1% Low Fat Milk, Spaghetti, Skinless Chicken Breast, Hidden Valley Fat Free Ranch Dressing, Kraft 100% Grated Parmesan Cheese. Supper: Vitafusion MultiVites Gummy Vitamins, Vitafusion Extra Strength Melatonin Gummies, Dr. Tobias Triple Strength Omega 3 Fish Oil. more...

2496 kcal

Activities & Exercise: Cooking - 15 minutes, Sitting - 1 hour, Bus Driving - 7 hours and 30 minutes, Resting - 9 hours, Showering - 15 minutes, Sleeping - 5 hours, Driving - 1 hour. more...