There are many diets available that claim to build lean muscle and get rid of excess body fat. Although there might be some truth in most of them, there are some who are simply unhealthful fad diets. Others are supported by several studies from universities and hospitals. Many contain moderate to high levels of protein, and some contain moderate to high levels of fat. However, most contain low to moderate carbs
Popular diets that are high in fat and protein have come under. attack from the American Heart Association and others as unhealthy for long term use. The fact that people continue to follow them speaks to their reliability for fast weight loss.
Bodybuilders and other athletes figure follows many of the principles of Atkins. A study at Stanford University School of Medicine found support for low-carbohydrate diets.
Women who were on it did significantly better than those on the Ornish diet, a high-carb, low-fat diet.
A high-protein diet provides good results for several reasons. For one, it takes longer to digest protein than carbohydrates, resulting in a slower release of nutrients and steadier blood glucose. This means that protein gives the feeling of satiety, which curbs overeating.
In one study, eating protein before a meal reduced the amount of hunger is perceived by the participants, which resulted in fewer calories consumed during the meal.
The body has a minimum of calories required only to work every day. This is your basal metabolic rate (BMR). When greatly restricts calories, you will gain an initial rapid weight loss response, but if you maintain your calorie level that is too low for an extended period, I think your body is starved and reduces your BMR. That means you need fewer calories a day to maintain weight. Moreover, your body will strip nutrients from muscles, causing you to lose muscle mass.
The number of calories per day to maintain weight varies from person to person based on age, sex, weight and muscle mass. A rough estimate of at least calories per day to keep your body goes into starvation mode is 1,200 calories.