It’s an easy, realistic, and affordable way to lose fat or boost muscle without counting the calories and the pain.
Whether your goal is to lose fat, gain muscle, or just improve your overall body composition, most eating plans work, at least for a while. Here are the basic rules:
- Eat fewer calories, improve your food choices, or burn more calories to lose fat.
- Eat more than your maintenance calorie level and lift weights to build muscle.
Simple, right? However, most diets are extremely complex and time-consuming, or require you to completely change your life.
A fat-loss diet can turn you into an obsessive, calorie-counting, macronutrient micromanager. Or they require you to give up entire food groups (vegetarianism) or macronutrients (keto) entirely. At best, these diets can turn you into a social pariah or an unbearable slut. At worst, they can be a gateway to eating disorders.
Muscle-building or muscle-building diets tend to go in the opposite direction. Health will be thrown into the air, you will get too fat, and will develop many bad eating habits that are difficult to break.
But that doesn’t have to be the case. Effective, sustainable nutrition strategies can be simple, easy, and even economical. All you need is one protein shake a day. Let’s break it down.
In the simplest terms, fat-reducing diets work because the prescribed caloric intake is lower than that of a normal obese person. The same goes for mass diets: they inevitably force skinny people to eat more than usual. There are a million ways to build both, but they all boil down to calories.
But two problems often arise:
Problems with weight loss diets occur when calories are too low or calories are kept too low for too long. (Short-term, low-calorie diets are sometimes okay, especially if you have a lot of body fat to lose.)
A “too low, too long” diet can backfire.Usually, you throw a monkey wrench into a delicate machine metabolism. Muscle cannibalizes itself. Metabolic disorders combined with the inevitable overeating and the belly will come back.
Mass diets often lead to excess calorie intake for a long time, especially for weightlifters who do not use drugs. You gain far more fat than muscle.
Don’t forget that while optimal muscle growth requires a caloric surplus, there is a point where the excess calories don’t actually build muscle.
For optimal gains, you need enough calories, not all of them.
Notice something in common? Calories, either too few or too many. Therefore, the solution to fat loss diets and weight gain diets is to control the correct calorie intake. And it’s actually not that difficult.
While everyone is a little different—activity level, insulin sensitivity, gut flora health, etc.—we can make some general assumptions based on an approach that works for most lifters and athletes.
there are many peculiar formula There, but they all just give you an approximate range of calorie intake to lose fat or gain muscle. If we look at all the formulas and advice from smart nutrition experts, we can do a sort of “meta-research” and come up with a pretty solid number: about 300 calories, give or take 100 or so. this means……
- For weight loss: Burn approximately 300 fewer calories than maintenance intake.
- For muscle gain: Consume approximately 300 calories over maintenance intake.
For dieters, this sensible and modest change means losing fat without losing muscle, and for muscle gainers it means gaining muscle without putting on excess fat.
You can adjust the numbers for your individual needs based on weekly results: add or subtract 100 calories or so, see what happens, and adjust as needed.
Again, there are formulas available, but no matter how complex the formula, the numbers you get are approximations. Here’s a simple, realistic way to fix the problem.
Ask yourself: Have I maintained my current body fat level for several months? No need to pull out scales and calipers. Just look in the mirror and think about how well your pants fit. almost? Slowly lose weight? Getting fat slowly?
Most people default to eating roughly the same number of calories each month. Note that this is not “every day”. We naturally fluctuate from day to day—both in terms of caloric intake and output—but usually average out over several weeks. A few days of low tide, a very high day, a few days of maintenance and so on.
Over time, we “accidentally” adapt to a certain level of intake. For some people, this results in slow fat gain. For others, this default amount leaves them skinny. Both maintain their current status. No matter what their goals are, both may add or subtract, with a deficit or surplus of approximately 300 calories per day.
So don’t worry about the exact numbers. Things you do naturally day in and day out are likely to keep you at maintenance levels unless you are aggressively gaining weight, losing weight rapidly, or gaining massive amounts of muscle each month.
That magic number, about 300 calories below or above your maintenance amount, can be tackled simply by adding one protein shake to your normal diet each day (assuming you’re already an active gym-goer).
Replace one meal of solid food each day with a protein shake. Swap out whatever has the most calories, like dinner, or whatever has the most junk food, like fast food you eat at a restaurant. (Choose dinner if you have a problem with nighttime binge eating.)
Assume an average lunch typically contains 600 calories. A Metabolic Drive® Protein A smoothie (two scoops) contains 220 calories. Make the swap, and you’re cutting 380 calories a day.
Cut 2660 calories per week, which means you’ll lose body fat. Most likely, this shake has more protein and less carbs than your normal meal, so your macros will look better, you’ll feel fuller, and you won’t have any Blood sugar crash.
If you typically skip breakfast and find yourself overeating in the evening, drink a smoothie with breakfast to auto-regulate your hunger hormones and regain some control in the evening.
Just add a Metabolic Drive® Protein Shake your normal diet daily. That’s 220 high-quality calories and 42 extra grams of protein per day.
Now, since building muscle is your main goal, you can boost your calories even further by adding a bit of natural nut butter or fruit, such as bananas or berries, to your shake. That means you’re eating about 300 extra calories or more per day. This equates to an extra 2100 calories per week. Quick, easy, and no cooking, math, or Tupperware required.
This plan will not make you lose 10 pounds of fat in a week. You also won’t gain 10 pounds of muscle in a month. Some diets seem to do this, but really don’t. Losing or gaining “weight” is a tricky business.
Dieters don’t want to lose muscle. Muscle builders don’t want to put on excess fat. The plan stays realistic.
- A pound of body weight lost through this strategy is a pound of fat. Deficits are more likely to result in sheer fat loss, if not extremes. Plus, extra protein prevents muscle loss.
- Assuming you lift weights, adding a pound is mostly muscle.
This is realistic progress, and one that is much more sustainable than crash diets or “see you diet” mass programs.
Think about it:
When building muscle, do you want to gain 20 pounds and only 3 of them will be muscle? Or do you want to gain 5 pounds, 4 of which are muscle?
For fat loss, would you like to lose 10 pounds fast, with half of that weight coming from catabolic muscle loss? Or do you want to lose 10 pounds more slowly, but it’s mostly fat weight?
Since this strategy centers around protein shakes, you have to choose wisely. That trick-labelled filler whey you buy for $18 where you buy motor oil and tampons isn’t enough.
Dieters and bulkers alike need a high-quality protein blend: micellar casein and whey isolate.biological test Metabolic Drive® Protein We did it. Unlike many protein supplements, we don’t “boost” the protein content or play funny labeling games.
Since taste is so important to diet adherence, Metabolic Drive also has the advantage of tasting like a decadent milkshake. Mix it with ice and it will blow your mind.
As an added bonus, a Metabolic Drive® shake (two scoops) costs about $3, or even less for T Nation Plus subscribers. For those looking to lose fat, this is less expensive and more nutritious than most packaged weight loss meals. It’s cheaper than a typical extra meal for someone looking to build muscle.
Most people don’t need to count calories with this strategy. Assuming their training is in line with their goals, a one-shake dieter can easily lose a pound of fat per week, while a natural muscle gainer can see a few pounds of muscle gain per month. And all without making your life revolve around your meal plan.