Hormonal

Intermittent energy restriction (IER) using moderate energy restriction interspersed with diet breaks achieves equivalent fat loss and fat-free mass retention compared to continuous energy restriction (CER) in resistance-trained adults, while significantly reducing hunger and desire to eat.

If you are resistance-trained and want to lose fat, using an intermittent dieting strategy (e.g., 3 weeks of moderate restriction followed by 1 week of maintenance calories) is just as effective for preserving muscle and losing fat as continuous dieting. The key advantage is that this approach significantly reduces hunger and desire to eat, making the diet easier to follow psychologically. Ensure you consume 2.3g of protein per kg of body weight daily and maintain your resistance training routine.