The most ideal way to lose weight without muscle loss and reasons is to lose 0.5 to a maximum of 1kg per week by consuming only about 80% to 90% of your total calorie expenditure. Please check how to calculate your daily total calorie expenditure in this video. However, some people suddenly reduce their intake by half or even to a third when they start dieting, starving themselves with an extremely low-calorie diet. In this video, we will examine the impact and usefulness of Stuart Phillips' research on low-calorie diets, who is active in sports nutrition at Tier 1. In conclusion, while a very low-calorie diet is effective in reducing body fat and improving metabolic health, it is crucial to note that there are people who can follow this diet and those who should not. The method of implementing a very low-calorie diet is important. Now, first of all, a very low-calorie...

For those who are allowed to diet, it was recommended only for obese people who have excess fat that remains in the body as energy without immediately melting muscles for energy even if they starve. Here, obesity refers to people with a BMI over 30, not those who just have a little belly fat. The key to a very low-calorie diet is to stimulate muscle protein synthesis to match the balance between synthesis and breakdown in response to burning insufficient calories due to insufficient calorie intake and muscle breakdown. The method to stimulate muscle protein synthesis is through protein intake and resistance exercise. Starting with the method of protein intake, the goal should be to consume 1.2 to 1.6g per kg of body weight per meal in order to create optimal stimulation of muscle protein synthesis.

Resistance exercise is also the most powerful non-pharmacological stimulus that stimulates muscle protein synthesis. In a very low-calorie diet, despite consuming sufficient protein, when comparing a group performing resistance exercise with a group not exercising, both groups experienced weight loss. However, in the group combining resistance exercise, there was a higher decrease in body fat and preservation of lean body mass. Now, the question is how long one can continue such a very low-calorie diet. Dr. Clees conducted a study design setting a one-month period with individuals with a BMI close to 30, where only 60% of the required calories were consumed, along with high protein intake and exercise. The results not only showed good weight loss but also indicated that all relevant hormone levels were within the normal range. Therefore, the conclusion is that there is one month left until the vacation season.

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