Fat loss is not starvation. The goal is a controlled caloric deficit with maintained nutrient quality. My personal framework: approximately 400 calorie daily deficit, protein at minimum body weight (kg) ร 1.6g to preserve muscle, carbohydrates from complex sources (brown rice, oats) to manage energy levels, and fat maintained at minimum 20% of total calories to support hormonal function. The single most important habit is consistent food logging โ use MyFitnessPal or a similar app. You cannot manage what you don't measure.
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Fat loss is not starvation. The goal is a controlled caloric deficit with maintained nutrient quality. My personal framework: approximately 400 calorie daily deficit, protein at minimum body weight (kg) ร 1.6g to preserve muscle, carbohydrates from complex sources (brown rice, oats) to manage energy levels, and fat maintained at minimum 20% of total calories to support hormonal function. The single most important habit is consistent food logging โ use MyFitnessPal or a similar app. You cannot manage what you don't measure.
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