low carb/high protein and minimizing muscle loss during weight loss

Question
Hi, I'm a 23 yr old female, 5'5, weighing 135lbs and I'm trying to lose 15lbs...my body fat is currently at 28% and I'd like to get it down to anywhere between 17-20%

I'm currently on a low carb/high protein program where 50% of my intake is from protein (lean meat, tuna, egg whites, baked beans), 25% from  mostly complex carbs (wholewheat bread, a small portion of rice), and 25% from healthy fats (usualy from nuts, salmon, mackerel). I consume between 1200 to 1300kcal a day.
is this a safe ratio to follow?

I'm also burning 200kcal daily on the treadmill, and will begin a weight training program (2-3 times a week)to tone my body next month.

My main aim is to lower my fat percentage and reduce my weight while minimizing muscle loss. Am I doing it right? around how many percent of fat can i lose per week while on this program?


Answer
Thanks for your well thought out question.

At your height and weight, your body mass index calculates to around 22, which is within the normal range of 18-25.  So you may find it hard to lose a lot of pounds.  I would say that, yes, this is a very reasonable program you are on, interms of specific nutrients.  It must be said that it is more difficult for women to lower body fat percentage below 20%, but it is possible.

I believe that most of us would probably benefit from the type of diet and exercise program you describe, with liberalized calories as we reach normal weight.  The weights will help build some muscle and increase the percentage of lean body mass.  Your low calories consumption will lead to loss of some pounds, and more of it will be from fat with the regimen you describe.

I don't know that I can answer accurately about your last question with respect to specific loss of body fat percentage.  Most of our research and clinical experience comes from seriously overweight patients, and I don't think it will apply to you.  My guess is that you will see some change, but it may be gradual.  My only bit of advice would be to do this for health and fun and feeling good in the long term.  Think of goals like improving times in your favorite sport race, or bicycling on a fun but strenuous ride, feeling like you are in great shape and have great conditioning and endurance, etc.  Make it fun and you will find it more sustainable.

Best wishes,

Kent C. Sasse, M.D., MPH, FACS, FACRS
Medical Director
International Metabolic Institute
www.iMetabolic.com

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