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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Diet
When dieting, it's common to be concerned about preserving muscle mass while losing weight. Here are some strategies to help minimize muscle loss during a diet.
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Protein is crucial for preserving and repairing muscle tissue. Aim to consume an adequate amount of high-quality protein with each meal. Good sources include lean meats, poultry, fish, eggs, dairy products, legumes, tofu and tempeh.
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Instead of opting for extreme calorie restriction, aim for a gradual calorie deficit. This allows for more sustainable weight loss while minimizing the risk of muscle loss. Aim for a calorie deficit of 500, which can result in a gradual weight loss of about 1/2 kg per week.
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Incorporate resistance training exercises into your routine to stimulate and preserve muscle mass. Resistance exercises, such as weightlifting or bodyweight exercises, help signal to your body that muscle tissue is needed, thereby reducing the risk of muscle loss during weight loss.
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Focus on strength training exercises that target major muscle groups. Performing compound exercises like squats, deadlifts, bench presses, and rows can help maintain muscle mass while promoting strength gains.
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While maintaining a calorie deficit, ensure that your macronutrient ratios are balanced. Include sufficient protein, carbohydrates and healthy fats. Carbohydrates provide energy for workouts, and fats are essential for hormone production and overall health.
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Distribute your protein intake evenly throughout the day to maximize muscle protein synthesis. Aim for protein-rich meals and snacks every 3-4 hours to provide a steady supply of amino acids to your muscles. Protein supplements can also be consumed to meet the protein requirement.
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Drinking enough water is important for overall health, including muscle function and recovery. Stay adequately hydrated to support muscle performance and reduce the risk of muscle cramps and injuries.
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Regularly monitor your progress by tracking body measurements, body fat percentage, and strength gains. If you notice significant muscle loss or performance decline, consider adjusting your diet or consulting with a registered dietitian or healthcare professional for personalized guidance.
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Remember that losing weight takes time, and a gradual and sustainable approach is key. Prioritize overall health and well-being, and focus on adopting long-term lifestyle habits rather than relying solely on short-term diets.
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