How Can You Support Your Weight Loss?

Unfortunately, one of the unpleasant side effects of calorie-restricted diets is that nearly a third of every kilogram you lose comes from lean body mass. But what does that really mean?

It means that while trying to lose a kilo of fat, you also lose muscle and bone mass, and on top of that, your hair might start falling out, and your nails become brittle.

What Happens in Our Body During a Diet?

When dieting, the body doesn’t just burn fat for energy—it also breaks down its own proteins. As a result, important tissues can be sacrificed, and your immune system may weaken.

By the end of the diet, people often feel weaker and more drained than when they started. If we were to measure physical health indicators, including muscle and heart function, the results would likely be worse than when they were struggling with excess weight.

Why Does This Happen?

Fewer calories mean fewer nutrients, and in many diets, this includes less protein. When your body gets less protein, there are fewer amino acids available, which means there’s a shortage of the very building blocks that play a crucial role in nearly every cell’s function.

It’s not just your muscles that need protein—your bones, hormones, skin, and hair all depend on it. With fewer nutrients coming in, the body prioritizes its resources, and muscle health or immune function can take a backseat.

The Story of Failed Diets

A typical diet lasts a few weeks, if that. This is usually the point when most people lose their motivation—and some of their muscle, too. After a while, it starts to feel pointless, filled with nothing but frustration, deprivation, and anger. No wonder people want to quit.

It makes sense. Who wouldn’t get fed up after having to give up all their favorite foods for an extended period? And, as if to add insult to injury, the moment the diet ends, the weight comes rushing back as your body desperately tries to make up for the nutrients it missed.

How to Plan Your Diet Smarter

No one is born a nutrition expert, so if you’re serious about dieting, it’s worth doing some research on the pros and cons of your chosen plan. In any diet, the proper balance of nutrients is crucial, so don’t just blindly count calories. After all, you could hit 1500 calories by eating 10 chocolate bars, but that won’t do you any favors!

You can support your diet with various supplements to make sure you’re not missing any essential nutrients. It’s a good idea to take a high-quality multivitamin and consider adding protein supplements or amino acids to your routine. This way, you won’t feel weak or lose muscle instead of fat.

One thing to keep in mind is that protein powders, like whey or vegan options, can contain added sugars or other additives. If you mix them with milk instead of water, you’ll also increase your calorie intake. So, these may not be the best choice if you’re watching your calories closely.

Amino Acid-Based Supplements

If you’re following a low-calorie diet, it’s essential to replenish the necessary proteins to preserve your lean body mass, meaning your muscles. The lowest-calorie option is to consume amino acids, as they bypass the digestion process required by other protein sources. This allows the majority of your weight loss to come from body fat.

Building muscle mass also helps prevent those unwanted fat stores from piling back on after your diet, as it raises your basal metabolic rate.

If you decide to go with amino acids, be sure to choose an essential amino acid supplement that contains no added fillers and has the ideal amino acid balance. This ensures it fully supports protein synthesis without being converted into sugar, or in other words, calories.

But above all, focus on a balanced diet, listen to your body’s signals, and make the necessary changes to achieve your goals.

“We believe that it’s never too late to change and make a difference.”

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