Introduction
Losing fat while keeping your hard-earned muscle requires more than just eating less. If you cut calories the wrong way, your body may burn muscle instead of fat, slowing your metabolism and progress.
The key? A strategic calorie deficit, strength training, and high-protein nutrition. In this guide, we’ll show you how to lose fat effectively while maintaining muscle mass, with One Science Nutrition’s scientifically backed supplements helping you stay on track.
1. Set a Moderate Caloric Deficit
A severe calorie deficit leads to muscle loss, fatigue, and poor recovery. Instead, aim for a moderate deficit of 300-500 calories per day—enough to burn fat without sacrificing muscle.
How to Calculate Your Caloric Deficit:
1️⃣ Find Your Maintenance Calories (Use a TDEE Calculator)
2️⃣ Subtract 300-500 Calories for a sustainable fat loss rate
3️⃣ Adjust Based on Progress (Losing >1kg/week? Eat a bit more)
🔹 Tip: A slow and steady 0.5-1% body weight loss per week helps retain muscle mass while cutting fat.
2. Prioritize Protein Intake
Protein is the key to muscle retention during fat loss. It prevents muscle breakdown and helps you recover faster after workouts.
Best Protein Sources:
✅ Lean Meats: Chicken, turkey, fish
✅ Eggs & Dairy: Greek yogurt, cottage cheese
✅ Plant-Based: Lentils, quinoa, tofu
✅ Supplements: One Science Nutrition ISO Gold
Why Choose One Science Nutrition ISO Gold?
🥛 100% Whey Isolate: Quick absorption for muscle recovery
💪 High in BCAAs: Preserves muscle during a caloric deficit
🔥 Low in Carbs & Fat: Perfect for lean muscle maintenance
📌 Recommended Intake:
👉 1.6-2.2g of protein per kg of body weight daily.
3. Strength Train to Preserve Muscle
Lifting weights signals your body to keep muscle instead of burning it for energy.
Best Training Plan for Fat Loss & Muscle Retention:
🏋️♂️ Compound Lifts: Squats, deadlifts, bench press, pull-ups
🔥 Progressive Overload: Gradually increase weights & reps
💪 3-5 Strength Training Sessions/Week
🚴♂️ Limited Cardio: Too much can cause muscle loss
🔹 Tip: Take One Science Nutrition Creatine Monohydrate to boost strength, endurance, and muscle retentionwhile training.
4. Smart Cardio: Don’t Overdo It
Excessive cardio burns muscle along with fat. Instead, focus on:
🚶 LISS (Low-Intensity Steady-State): Walking or light jogging
🔥 HIIT (High-Intensity Interval Training): Short bursts of intense effort
🏋️♂️ Strength Training Over Long-Duration Cardio
🔹 One Science Nutrition Skull Fire is a natural fat burner that helps boost metabolism and energy for better fat loss without sacrificing muscle.
5. Don’t Cut Fats & Carbs Too Much
Your body needs healthy fats & carbs for hormone production and muscle retention.
Best Sources of Healthy Fats & Carbs:
✅ Fats: Avocados, nuts, olive oil, salmon
✅ Carbs: Sweet potatoes, brown rice, oats, fruits
🥛 One Science Nutrition Lean Whey provides balanced macronutrients, making it easy to stay on track.
6. Get Enough Sleep & Manage Stress
Poor sleep raises cortisol, a hormone that promotes muscle breakdown and fat storage.
Tips for Better Recovery:
✅ 7-9 Hours of Sleep Per Night
✅ Manage Stress with Meditation & Deep Breathing
✅ Active Recovery Days: Stretching, yoga, walking
🔹 One Science Nutrition ZMA (Zinc, Magnesium, Vitamin B6) supports better sleep, muscle recovery, and hormone balance during a fat-loss phase.
7. Track Your Progress & Adjust
📊 Use Progress Photos & Body Measurements (not just the scale)
🥗 Monitor Energy Levels & Adjust Calories as Needed
🏋️ Focus on Strength Performance (Not Just Fat Loss)
Final Thoughts
Staying in a caloric deficit while preserving muscle is all about eating enough protein, strength training, sleeping well, and using the right supplements.
🔥 Want to fast-track your fat loss while keeping muscle? Try One Science Nutrition’s expert-formulated supplements today!
🚀 Start your transformation NOW and get the lean, muscular physique you’ve always wanted.
