Research consistently shows that 80–95% of people who lose weight through restrictive dieting regain it within 1–5 years. The problem isn't willpower — it's the approach.
Why Crash Diets Backfire
When you dramatically cut calories, your body doesn't just burn fat. It also burns muscle, slowing your metabolism.
A Better Framework: The Sustainable Deficit
The goal is a modest, consistent caloric deficit — eating less than you burn, but not so much that your body starts burning muscle.
- Estimate your Total Daily Energy Expenditure (TDEE)
- Subtract 300–500 calories
- Eat at that level for 4–8 weeks
- Reassess and adjust
Protein: The Most Important Variable
Target: 0.7–1g of protein per pound of bodyweight daily.
Need Help?
Our nutrition coaches at Body Masters can help you build a personalized plan. No gimmicks — just a sustainable strategy.
