I currently eat anywhere from 500 to 800
calories under my maintenance.
If you ate at a 500 calorie deficit Monday through Friday (a total of 2500
calories under maintenance), but then ate an extra 1000 calories above maintenance on both Saturday and Sunday, most of your overall deficit has gone to waste.
The standard method of decreasing daily
calories under maintenance is a proven way to lower metabolism.
That's why you cut only 300 to 500
calories under maintenance when you start a diet.
Not exact matches
Very low carbohydrates are the third reason for muscle loss.To burn fat you have to lower carbohydrates, but lowering them drastically is a mistake.A good rule of a thumb is to keep the protein intake constant and lower the
calories by 300 - 500
under maintenance by lowering the carbohydrates.That's cutting about 80g - 120g carbs a day.
Note: The
calorie deficit is a RANGE, typically 1000 up to just
under your
maintenance.
If you eat 5 meals a day but stay
under your
Maintenance Calories, then you stand a pretty good shot at losing weight.
Logically, gaining muscle mass versus maintaining muscle mass at
maintenance calories versus trying to maintain muscle mass
under conditions of caloric restriction (dieting) are different situations, potentially requiring different optimal intakes of protein, AAs.
I would eat slightly
under maintenance 300 - 500
calories and focus on strength training.
There's some hunger even with conservative
calorie deficits of 15 - 20 %
under maintenance.
We may over - or
under - consume
calories at a given meal, but the daily total may pan out to be a
maintenance intake.
Be sure you are still
under your
calorie maintenance and you will still lose fat.
Therefore, it's imperative to only go as low as about 25 %
under your
maintenance level
calories if you're using fasting as a means of weight loss.