Aggressive Dieting Leads Nowhere: If you cut calories too drastically, the body tries to hoard energy by slowing down its metabolism, the calorie burning mechanism in the body. Moderate cuts in calories, such as decreasing daily caloric intake by 200-400 per day (or 1400-2800 per week) allows the body to tap into fat reserves without throwing the metabolism into a tailspin.
The Role Of Protein: Of the three sources of energy (carbs, protein and dietary fat), protein has the least impact on fat storage. Overeating calories from carbs and dietary fat will lead to their accumulation as body fat. That's not to say you can, or should, gorge on protein. It means you should add more protein from chicken, turkey or fish instead of snacking on additional carbs or fat to satiate hunger.
"Step-Up" Dieting Preserves Muscle & Promotes Fat Loss: Although reducing dietary fat and carbs results in fat loss, keeping carbs down for a prolonged period (more than seven days) can deplete glycogen (stored carbs) reserves in muscle. Low glycogen can trigger the burning of metabolically active muscle tissue. Increasing carb intake by 100-200 grams once each week should replenish glycogen reserves sufficiently to avoid muscle loss and my even increase the metabolism.
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