Losing muscle while being on a calorie-deficit diet is the biggest concern for fitness freaks. And to some extent, it’s actually a genuine concern. Usually to shred off the fat accumulation or reveal those sculpted abs, bodybuilders and fitness fanatics practice a specific diet plan.
Being on a calorie-deficit diet, an individual should watch out for their caloric intake and ensure it’s less than their BMR. While practicing this diet form, one needs to consume fewer calories than their body needs to maintain its current weight.
Typically, a safe and sustainable calorie deficit is around 500 to 1000 calories per day, leading to a fat loss of about 1 to 2 pounds per week. However, it’s essential to maintain a balanced diet, ensuring you still get enough nutrients while reducing overall calorie intake.
Due to lower caloric intake, some individuals may face muscle loss as well. This is why they might often wonder how to be in a calorie deficit without losing muscle.
Dive deeper into the facts to know how can you go on a calorie deficit without losing muscle mass.
Key Insights
- Calorie deficit indeed is a diet form that helps shed excess accumulated fat.
- Losing muscle mass while being on a calorie-deficit diet is common when your macros are not balanced.
- Plenty of natural ways and factors, including balancing out caloric intake as well as workout variations, help in maintaining muscle mass.
There’s much more you can do to avoid losing muscle mass while on a calorie-deficit meal plan.
How to Be in a Calorie Deficit Without Losing Muscle? 10 Tips
Undoubtedly, a lean deficit lifestyle has always been the motive of fitness fanatics being on a calorie deficit diet.
A lean deficit diet or a lifestyle is a way of eating fewer calories while maintaining muscle mass. This lifestyle basically promotes fat loss without compromising muscle gains.
However, a calorie-deficit diet plan can lead to muscle loss when managed improperly. The body needs enough calories to function; if it can’t get enough from sources like food, it looks for alternative sources. This eventually leads to muscle loss by using stored glycogen (carbohydrates) and fat for energy.
So, how to calorie deficit without losing muscle!
Here are some of the factors that you should consider to be on a calorie deficit without losing muscle mass.
1. Divide Calorie Intake Wisely
First and foremost, according to your BMR or RMR, determine your total daily energy expenditure to create a caloric deficit. After having a nice graph or number of calories you have to incorporate in the diet, divide them rationally into 6 meals throughout the day.
Don’t divide the foods and the calorie intake into equal proportions. Instead, try to consume more calories in the morning or daytime and avoid taking higher calories at night.
Also, to fuel your workout with energy, try to have a good amount of calories before your training session.
2.Get Enough Protein
Protein is essential when you are in the fitness industry. While being on a calorie-deficit diet plan, somehow people miss their daily protein intake.
Studies have shown that inadequate protein intake exacerbates muscle loss during a calorie deficit.
Protein is crucial for repairing and rebuilding muscle tissues. When protein intake is insufficient, the body may prioritize using muscle tissue as a source of amino acids. That is why the chances of losing muscle mass while on a calorie deficit are higher.
3. Balance Your Macros
Balancing your macros (macronutrients) is also vital while being on a calorie deficit plan for not losing muscle mass. It helps maintain muscle mass while in a calorie deficit or during any fitness regimen. Try to balance out an adequate amount of carbs, fats, and other essential vitamins and nutrients that fuel muscle mass.
In addition to this, prioritize enough protein intake and aim for around 1.6 to 2.2 grams of protein per kilogram of body weight. This will help to reduce the chances of losing muscle while on a calorie deficit.
4. Adequate Sleep
Disrupted sleep can affect the overall routine as well as the metabolic state of the body. This somehow interrupts your daily routine, and you will ultimately lose muscle in a calorie deficit.
Additionally, lack of sleep can elevate cortisol levels, a stress hormone that, when chronically elevated, can lead to muscle breakdown and hinder muscle growth.
In order to avoid that, make sure you get 7-9 hours of quality sleep per night to support hormonal balance, muscle recovery, and overall health.
5. Watch Out Your Carbs Intake
Keeping your eye on daily carbs intake is key to healthy fat loss without hindering muscle mass. While reducing overall calories, don’t drastically cut carbs. They provide energy for workouts and help spare protein for muscle maintenance.
Opt for complex carbs like whole grains, vegetables, fruits, and legumes. Consume a protein and carbohydrate-rich meal or snack after workouts to aid in recovery and muscle repair.
A study, published in the JAMA Network Open, was performed on obese women with an energy-restricted diet, and it resulted in loss of lean muscle mass as well as body composition.
Thus, it’s crucial you know what to eat after strength training workouts. The right foods can make all the difference for your muscle gains.
6. Don’t Cut Fats
This is one of the most common mistakes anyone would make while being on a calorie deficit but ultimately this may lead to losing muscle mass. Healthy fats support overall health and hormone regulation. Aim for a moderate intake of healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish.
Adjust carbohydrate and fat intake based on personal energy needs and preferences. Carbs can fuel workouts, while healthy fats support overall health and maintain muscle mass as well.
7. Strength Training
Being a fitness buff, you must have an idea of the importance of strength training in growing muscle. So, just like you need to lift weights for gains, it also asks for similar efforts to maintain it.
During your calorie deficit journey, ensure you’re practicing strength training. Not engaging in resistance or strength training while on a calorie deficit can also contribute to muscle loss. Without the stimulus from exercises like lifting weights, your body may not see the need to maintain muscle mass.
8. Avoid Crash Dieting
In order to prevent muscle loss while being on a calorie deficit, avoid engaging in crash diets. In an extended calorie deficit diet plan, especially if combined with excessive exercise or inadequate protein intake, your body may start breaking down muscle tissue for energy.
This happens because muscle tissue contains amino acids that can be converted into glucose (energy) through a process called gluconeogenesis. That’s why always try to have a diet that has enough protein, fats, and carbs, which are essentially good calories.
9. Don’t Skip Rest Days
If your goal is to not lose muscle in a calorie deficit, skipping rest days is a big no-no.
Even though you’re thinking that working out regularly burns off fat, it may hamper the overall gains. Rest days allow your muscles to repair and rebuild, while being in deficit, as well as utilize calories.
When you work out, you create tiny tears in muscle fibers. Rest allows these fibers to heal and grow stronger, leading to muscle development. Plus, it will help you recover from overtraining, if you’ve indeed pushed your body a little too far.
10. Use Pre-Workout
Consuming pre-workout can be the answer when you have no clue about how to maintain muscle in a calorie deficit. Pre-workouts are one of the necessary additions one needs to make to stay energetic while training.
They are low-calorie foods or powders that ensure your training gets better. Preworkout fuels your workout without draining the energy from other sources.
This ensures your muscle mass is maintained and does not get lost while being on a calorie deficit. Furthermore, it often has a composition that promotes satiety and make you eat less.
Overall, these are some of the potential ways to be in a calorie deficit without losing muscle. These tips definitely help stay in a calorie deficit without losing muscle. However, there are certain things that you should consider before stepping into the calorie deficit plan to avoid muscle loss.
Things to Consider Before You Go on a Calorie Deficit Plan
Before starting a calorie-deficit diet, there are several important factors to consider for safe and effective results. Since your concern is to go on a calorie deficit without losing muscle, this is how you should balance the regime.
- Ensure a calorie-deficit diet is safe and suitable if you have any pre-existing health condition.
- Set achievable and realistic weight goals and aim for a gradual and steady reduction in weight and fat.
- Make sure your energy source is fueled, meaning you have a variety of nutrient-dense foods.
- Use portion control techniques to manage calorie intake and divide the meals as per your goals.
- Do have a proper checkup about your BMR and the amount of calories you should be cutting out of your diet.
It’s not always possible that your body responds to the dietary modifications you make, immediately. So, always listen to your body and make sustainable, healthy choices that will contribute to long-term success.
Never overburden your body with workouts just to gain some more muscle mass. It’s only going to make things worse, especially if your diet is not enough to support the additional strain.
Final Review
So yeah, you can figure out how to be in a calorie deficit without losing muscle, if you’re already paying attention to the aforementioned factors.
Keeping an eye on what you eat is definitely an effective way to balance out calorie intake without losing muscle mass. However, some individuals may or may not pay attention to the availability of nutrients in their diet while practicing calorie deficit.
Also, make sure that the foods you’re adding to your meal plan must have essential nutrients and minerals like Zinc, Magnesium, Vitamin B6, and Vitamin D3, among others. These are proven to help in growing muscle mass.
An adequate amount of such nutrients along with balanced caloric intake helps in losing fat and prevents muscle loss during a calorie deficit.
All in all, one should also consult a professional nutritionist to ensure the diet or meal you’re having is highly nutritious and safe.