Life Strength Fitness
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Health Articles

Learn how to apply current physiology and nutrition research to improve your health and performance.

New Fat Loss Study Showed How to Use a Carb Refeed to Lose Fat and Maintain Muscle Mass

History of Cutting

Cutting weight and body fat for vanity or various athletic competitions has been happening for many years. I first got introduced to a very low carb cutting method when I read the book The Metabolic Diet by Mauro Di Pasquale. His cutting methods were a calorie reduction, less than 50g of carbs per day even when training, and then carb refeeds on the weekends. These methods are effective for most people, extreme on the dieting spectrum, and elicit significant amounts of stress to the nervous system/immune system. 

Recent Study Presented at the ISSN Annual Conference  

The researchers put a group of resistance trained lifters into 2 groups. Both groups had their BMR calorie amount reduced by 25% for 7 weeks. The experiment group got to increase their carbohydrate and calorie intake on Saturday and Sunday every week. The 2 day break from the diet didn't stop their weight loss and they lost the same amount of weight as the control group. The control group lost some muscle mass where the experiment group did not. 

Summary

Increasing your carbs and calories to your BMR level on Saturday and Sunday will prevent muscle loss and yet keep you on track to keep losing body fat.