There is no one specific diet plan to lose fat that is best for everyone. The truth is, there are several diet plans that are very effective for losing fat. However, when it comes to making sure that all your muscles are well preserved while dropping pounds of excess fat there are a few crucial elements your diet must address.
1. Calorie Cuts To Suit Your Body Fat Level
Some diet plans call for drastic calorie reduction without taking your body fat level into consideration. This approach can lead to the outcome you do not want – muscle loss. The amount of fat you have on your body would impact whether your body burns muscle for fuel or not when you are in an aggressive calorie deficit.
Studies have shown that people with higher levels of body fat tend to lose fat and retain muscle on very low calorie diets, while people with low levels of body fat tend to retain fat and lose muscle on very low calorie diets. Therefore, a good diet plan to lose fat without losing muscle should allow you to customize your calorie deficit to suit your body fat level.
2. Sufficient Protein
Protein is a very important macronutrient for maintaining muscle. Therefore, it must be included in a sufficient amount in the diet. A common guideline for protein intake is 1 gram per pound of your body weight. This is a pretty good guideline, but you can also adjust protein by percentage of total calories. 30% protein of your total daily calorie intake is generally recommended for getting lean.
3. Calorie Cycling
Calorie cycling is a dieting technique that involves varying your calorie intake day-to-day. Alternating your caloric intake is a good way to outsmart your body to prevent some of the consequences of long term caloric restriction such as metabolic slowdown, fat loss plateaus and muscle loss.
Although paying attention to these nutrition factors can help prevent muscle loss, one of the most important elements of maintaining muscle while losing fat is following a good weight training program. So combining these nutrition factors with weight training would create an optimal program for losing fat without losing muscle.