How to Lose The Excess Fat While Keeping Your Muscle

Are you interested in losing the excess body fat? If yes, the first thing you should do is count the calories you consume and then try to expend a number bigger than the actual intake.  This has become a mantra that’s been repeated countless times during the last decade or so, so much in fact, that it has become somewhat of a law incorporated into thousands of nutrition programs, diet plans and calorie-counting and calorie-burning applications.

Counting calories has become somewhat of a second nature to some people, to the extent that many of them don’t even need such and app in the first place because they know and remember the exact number of calories each food contains. However, there are some crucial points missing in this simplistic “calories in and calories out” line of thinking. So critical that they might mean a difference in having fluctuations in your body weight throughout your life or managing to maintain healthy body fat levels at all times.

 

Calorie counting

Even though some adherents to various types of Paleo or high-protein diets may be utterly repulsed by the idea of them just simply counting their daily calories, no one can argue with a rather basic math, no matter how imprecise. Anyone who is already healthy and using the aforementioned simplistic theory of “calories in vs calories out” is pretty sure to gradually lower their weight in the long-term. Despite the ever-mounting evidence of the credibility of this type of approach to weight loss, there are still some who are trying to prove that the total amount of calories is the most important factor.

This was put to a test by a professor teaching at the Kansas State University. He calculated his maintenance caloric intake, which was 1800 calories a day, and then he started eating fewer calories than that amount. All the calories came from Oreos, Twinkies, desserts, candy and other not so nutritious and healthy snacks. The end result was he lost 26 lbs and what’s even more interesting is the diet consisting of this type of food actually improved his triglycerides and cholesterol levels, which gives credibility to the importance of total caloric intake for overall weight loss and how important weight loss is for improving lipid levels in the blood.


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However, just this one study doesn’t provide the full picture.

Taking the approach to burn off more calories than you actually consume can be one of the methods to weights loss, however, it is possible to change the constituent part of the weight you are trying to lose, in this case, fat, by giving focus to one important macronutrient – protein. In one study examining weight loss, which was done on 30 obese or overweight postmenopausal women, a diet based on restricted caloric intake was prescribed.

They were prescribed a diet with 1500 calories per day with a macronutrient ratio of 20% protein, 60% carbohydrates, and 20% fat. One group were additionally given 25 grams maltodextrin which is a carbohydrate and the other group was given whey powder supplement twice per day for a duration of six months. The group that received whey protein lost around 4% more weight than the ones given maltodextrin, and they preserved more muscle tissue than the other group.

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