Title: Caloric Drop Strategies for Fat Loss: A Comparative Analysis
Author: Chris Shugart
Introduction
The question of whether to drop calories rapidly or gradually in the pursuit of fat loss has long intrigued researchers. When aiming to achieve a leaner physique, individuals typically face three common approaches over an 8 - week period:
Immediate Drastic Calorie Drop: Swiftly reducing calorie intake to the lowest, yet safe, level and persevering through the process.
Modest Initial Calorie Reduction: Lowering calorie consumption just slightly below the maintenance level and exercising patience for results.
Gradual Step - by - Step Calorie Drop: Decreasing calories incrementally every couple of weeks until reaching an aggressive deficit.
The first approach is often associated with the expectation of more rapid fat loss and a quicker unveiling of abdominal muscles. The second, more lenient approach, while not promising immediate results, spares the individual from chronic hunger. The third approach lies somewhere in - between these two extremes.
The fundamental query remains: which approach yields the best results? This was the focus of a particular study, though the outcome was not as straightforward as anticipated.
The Study
It should be noted that this study had a somewhat unexpected outcome. Here is a concise summary:
Researchers divided 14 weight - lifting women into two groups, each subjected to a different caloric deficit strategy: an aggressive deficit and a moderate deficit. All participants logged their meals using a macro - counting application and adhered to the same training regimen.
Aggressive Dieting Group:
- These women immediately decreased their calorie intake to a low level (25 kcals per kg of fat - free mass, or FFM) and were instructed to maintain this level for 8 weeks. This method is known as "constant" dieting.
Moderate Dieting Group:
- The members of this group initiated their diets with a more modest calorie reduction (40 kcals/kg FFM). They then lowered their calorie intake every two weeks, ultimately reaching the same level as the aggressive group (25 kcals/kg FFM) during the final two weeks. This approach is termed "progressive" dieting.
Dr. Bill Campbell, in his Body By Science newsletter, provided a practical example using a hypothetical 145 - pound woman with 22% body fat:
If in the aggressive/constant group, her daily calorie consumption would be 1300 calories.
If in the moderate/progressive group, she would consume 2320 calories in the first two weeks, gradually reducing by approximately 250 calories every couple of weeks, and end the final two weeks at 1300 daily calories.
Which Group Had the Best Results?
One might intuitively assume that the aggressive dieters would experience the most significant fat loss, given their substantially lower calorie intake over the 8 - week period. However, this was not the case. The moderate/progressive group actually lost slightly more fat (- 3.75 pounds) compared to the aggressive/constant group (- 2.6 pounds).
Explanation of the Outcome
The reason behind this unexpected result was that the aggressive dieters did not adhere strictly to their prescribed calorie limits. In contrast, the moderate dieters remained compliant with their dietary plans. In fact, the overall calorie consumption of the aggressive dieters ended up being higher than that of the moderate dieters. While the aggressive dieters did achieve some fat loss, their inability to sustain the prescribed calorie intake, as evident from their food logs, was a contributing factor.
It could be argued that the researchers set overly strict calorie restrictions, especially considering that these were experienced female weightlifters who trained four times a week and engaged in cardio six days a week, as per the study. However, it's important to note that the participants were doing their best under the challenging circumstances of extremely low - calorie diets. For instance, when an experienced female lifter (the author's wife) was asked about consuming 1300 calories a day, she remarked that such a calorie amount was more suitable for children.
Practical Application of the Findings
As the adage goes, "The best training program is the one you can do consistently." The same principle applies to diet. It is crucial to select a calorie - deficit approach that is sustainable. For the majority of individuals, a 300 - 500 calorie deficit, combined with a high - protein intake, yields optimal results. Consuming approximately one gram of protein per pound of body weight not only provides a feeling of fullness but also aids in muscle retention and has a thermogenic effect. To meet this protein goal, MD Protein (available for purchase on Amazon) is recommended. It contains micellar casein, which not only further boosts the metabolic rate but also has an anti - catabolic effect.
Moreover, recent research into non - linear diet strategies shows promise. In essence, these plans involve consuming low calories for 5 days followed by a return to maintenance calories for 2 days. This approach results in slightly faster fat loss compared to the traditional linear method, while also better preserving muscle mass and resting metabolic rate. For a comprehensive understanding of the details, refer to "The Non - Linear Diet for Lifters".
Reference
Vargas - Molina, et al. "Efficacy of progressive versus severe energy restriction on body composition and strength in concurrent trained women." Eur J Appl Physiol. 2023 doi: 10.1007/s00421 - 023 - 05158 - 8.
