1. Moderate Calorie Deficit
Don't starve yourself. If the deficit is too aggressive, your body enters "energy-saving mode" and starts breaking down muscle tissue for fuel.
The Rule: A deficit of 500 calories per day is usually ideal.
For Women: Start with a 300-calorie deficit, as women generally have lower basal metabolic rates.
2. The Muscle Essentials: Protein and Water
Muscle is a "luxury" tissue for the body; you must provide the right nutrients to keep it.
Protein: Consume 1.4 to 2.0 grams of protein per kilogram of body weight. At least one-third of your meal should be a protein source.
Water: Muscle is approximately 70% water. Drink 30 to 40 ml of water per kilogram of body weight to maintain muscle volume and efficiency.
3. Smart Strategy
Avoid sudden glucose spikes and focus on high-quality nutrition combined with physical activity. This forces the body to use fat reserves as a primary fuel source instead of "expensive" muscle tissue.
Summary: Eat enough protein, stay hydrated, and keep your calorie deficit moderate. Don't let your body treat your muscles like a cost-cutting measure in a crisis.
