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The goal of a diet is to lose weight (especially body fat). Ideally, you lose weight in the most controlled way possible. The most important thing when losing weight is your diet. To lose weight successfully, you need a calorie deficit. This means that your body must consume more energy than it receives.
To lose weight in a controlled way, you should not set the calorie deficit too high. A calorie deficit that is too high is detrimental to your health. Furthermore, if your calorie intake is too low, your body will burn not only fat but also muscle mass.
If your goal is a defined and trained body, you should aim for a low to moderate calorie deficit of about 500 kcal per day. In addition, proteins are enormously important in a diet.
You should consume enough protein to protect your hard-earned muscle mass from degradation. A good guideline is 2 g of protein per kg of body weight.
There are many different diets. Low carb or low fat are usually the best known. Intermittent fasting is also a term when it comes to losing weight. This diet involves abstaining from food for a certain period, usually 8-16 hours. The calories you need are then supplied in the hours left over.
Which diet form you choose is not too important in the first place, as long as you are not preparing for a bodybuilding competition. In the case of a competition, you should plan your diet with your coach beforehand. As a strength athlete, you should choose the diet form that you are most comfortable with.
The weekly weight loss should not exceed 0.5-1 kg per week to avoid a yo-yo effect. If you are very overweight, this value can be a little higher at the beginning.
Diet breaks are useful if you are on a diet for a long time. In this phase, it is advisable to go on maintenance calories for 1-2 weeks. To lose as little muscle mass as possible while dieting, you should continue to train hard and try to achieve progression in your training. The calorie deficit can be increased by additional exercise.