Adherence
Progressive energy restriction (PER) yields similar fat-free mass and strength preservation as severe energy restriction (SER) in resistance-trained women, while potentially offering greater fat mass reduction and adherence due to its flexibility.
If you are a trained woman looking to lose fat while keeping your strength, try lowering your calories gradually over 8 weeks rather than cutting them drastically from day one. Start at 40 kcal per kg of fat-free mass and drop to 25 kcal/kg over two-week intervals. Keep protein high (~2.5g/kg) and maintain your resistance training. This approach is just as effective for preserving muscle and losing fat as severe restriction, but is easier to stick to.
A PER has similar effects to a SER on body composition and strength in resistance-trained women performing a CT program. Given that PER is more flexible and thus may enhance dietary adherence, it might be a better alternative for FM reduction compared to SER.
Why this rating
Small sample size (n=14) and short duration (8 weeks) limit statistical power, though the design is rigorous for the population.
Source
Efficacy of progressive versus severe energy restriction on body composition and strength in concurrent trained women
Salvador Vargas-Molina et al. · European Journal of Applied Physiology · 2023
DOI 10.1007/s00421-023-05158-8
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