When it comes to shedding bodyfat, should I focus on total calories or types of calories consumed?
Beginners who carry more than 20% bodyfat for males, about 259o for females, should focus on fat loss. The goal in fat loss is twofold: to shed fat and preserve muscle tissue. If you lose muscle, your metabolism slows and fat loss becomes frustrating and difficult. To promote fat loss, you must decrease your total caloric intake. All successful fat-loss diets are based on a reduction in calories. The caveat is this: When calories from dietary fat and carbohydrates are reduced too much, the body puts an increased demand on protein as fuel. If dietary protein is too low, the body may use muscle tissue (which is made of protein) as fuel, resulting in muscle loss and a slower metabolism! Dr. Eric Serrano, clinical associate professor at Ohio State University in Columbus, states: “When carbs and dietary fat are restricted, protein has to be increased to maintain lean body mass. One gram of protein for each pound of lean body mass is the bare minimum to prevent muscle loss while dieting.” 19
