| Losing weight without losing muscle should be the | | | | kilogram of body weight for adults. Therefore, |
| goal of every diet plan. Since weight loss includes | | | | low-carb dieters could benefit from increasing the |
| water loss, muscle loss, and fat loss, a person on a | | | | protein in their diet. The American Heart Association, |
| diet can lose weight without any of the loss being | | | | however, warns that excessive protein can be a risk |
| attributed to fat. This can be a disadvantage because | | | | factor for heart disease and may cause liver and or |
| muscle burns more calories than fat. In addition, more | | | | kidney problems especially in those who are already |
| muscle equals a higher metabolism which translates to | | | | experiencing problems with these organs. |
| more calories burned and greater fat loss. | | | | Every day, our bodies use energy to work. Our cells |
| Muscle, when compared with fat, is more dense. | | | | first utilize stored energy in the form of glycogen. |
| Thus, a loss in muscle mass will not show as much in | | | | When this carbohydrate is depleted, the body begins |
| physical appearance as fat loss will. Body fat | | | | to break down fat stores to make energy which |
| percentages can and should be measured throughout | | | | results in overall fat loss. It makes sense that, to get |
| a diet to determine whether weight loss is due to fat | | | | started on the fat portion, we must restrict the |
| or muscle. | | | | intake of excess foods especially carbohydrates. |
| Given these facts, how can a dieter preserve muscle | | | | Remember, never diet to extremes to force fat loss |
| mass while ensuring fat loss? One way is through a | | | | related results. When the body runs out of fats to |
| regular balanced weight lifting program or strength | | | | burn, it will begin to burn muscle. Keep a healthy |
| related calisthenics. Another method is to maintain | | | | balance to your diet program and fat loss will occur |
| sufficient protein intake. The National Academy of | | | | naturally. |
| Sciences recommends 0.8 grams of protein per | | | | |