What do you mean by "fat-down"?
It's essentially a heat gap, but the size of the gap determines whether you lose fat or muscle.
The bottom logic of lipid loss is only one: the consumption of heat is chronically lower than the consumption of heat, creating a gap where the body uses fat for energy. Theoretically, one kilogram of fat contains approximately 7,700 kilocalories, and if a 500 kilocalorie gap is created per day, about 15 days will be lost by one kilogram of fat. Too fast, however, tends to decrease moisture and muscles rather than pure fat.
It's a safer gap.
- It is recommended that the daily gap be kept at 15 to 20 per cent of total consumption
- The average man is about 300 to 500 kilocalories a day.
- Weight loss does not exceed 1 per cent of weight per week to avoid metabolic damage
- The heat record is reviewed during the platform period, not blindly before cutting.
There are two paths to the manufacturing gap: less food or more, and it is best to go both ways. Calculate total consumption by [basal-metabolic-rate] before target intake. Combining sufficient proteins keeps muscles as detailed in [the daily protein intake] (/daily-protein-intake); ensuring sleep also stabilizes anorexic hormones by reference to [sleep-cycle-explained] science. The lipid data can track progress by [how do you see the body-fat-percentage-guide].
What happens when you meet a platform?
The reduction in total consumption following the loss of body weight will naturally reduce the original gap, which is the biological cause of the platform period. At this point, diets can be fine-tuned or non-movement consumption (long walking, standing) can be increased rather than extreme diets. The strength of the movement is sufficient to be judged by [the introduction to the heart rate training area] (/heart-rate-training-zones).