DO NOT Cut Out Fat… You’ll Lose Muscle If You Do!

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Just a quick Monday morning reminder NOT to remove fat from your diet completely. Many people aren’t aware of the massive part fat has to play in anabolic hormone concentrations within the body, so in fact, dietary fat can be of great interest to people wanting to gain lean muscle mass, whilst stripping off excess body fat. A recent study by the International Society of Sports Nutrition (ISSN) demonstrated that a drop in dietary fat percentage from 40% to 20% resulted in modest, yet significant, reduction in testosterone levels. Furthermore, diets that are excessively high in protein and particularly low in fat can impair testosterone release during training…in turn reducing muscle mass. A good goal for fat intake when trying to maintain lean muscle mass whilst losing body fat is around 15- 20% of total calorie intake from fat.

Reference

Helms, E, R., Aragon, A, A, and Fitschen, P, J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition. Retrieved 10th November, 2014, from http://www.jissn.com/content/11/1/20

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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