Research by Dan Benardot, Ph.D., at Georgia State University has shown there is a 300-calorie “window” for women below their energy needs where they maintain metabolic rate and lose fat efficiently. As you go below that window, your metabolic rate will begin to slow down and despite eating fewer calories you will lose less weight. In his research study, Benardot showed that gymnasts eating 500 calories below their estimated requirement lost less weight and fat compared to gymnasts on the same team doing the same exercise who ate only 300 calories below their needs. So eating less does not get you greater weight loss. I have found with my clients that staying within the 300 calorie “window” is a very efficient and effective way to lose body fat and maintain the lean muscle that keeps your metabolic rate high.

ANSWERED BY:

Answered by Susan M. Kleiner, Ph.D., RD, FACN, CNS, FISSN, one of the foremost nutrition authorities on eating for strength, owner of High Performance Nutrition and author of Power Eating. (powereating.com)