How Do You Burn Fat Without Losing Muscle?
• Determine your caloric intake level using the Harris-Benedict Formula (see video below). • Eat 5 – 7 small meals per day to increase your metabolism using a meal plan based on your caloric intake level determined in the previous step. To burn fat and keep muscle you must not reduce your calories too much. Divide the number of daily calories your body needs into small meals spread throughout the day, rather than eating two or three large meals. This way your body receives a steady amount of the fuel it needs to maintain lean muscle mass. • Include 35% protein, 45% carbohydrates and 20% fat in each of the 5 – 7 small meals per day. The goal is balance when following a healthy eating plan; nothing should be consumed in excess. • Protein – Stick to high quality sources such as lean red meat, poultry, fish, eggs, skim milk, cottage cheese, peanuts or natural peanut butter, and whey. • Carbohydrates – Stick to unrefined, high fiber sources that will provide you with a stead stream of sugar