Here is a summary list of the most important points from the “Losing Body Fat, the Science of the Calorie Deficit” article.

We review the relationship among refeeds, diet breaks, and the hormone leptin so you have a better understanding of the science behind diet breaks. What’s a diet break? Why do they help? How long should they last? What should you focus on eating? When should you take them?

Imagine if you were preparing for a football game and you knew what play the other team was going to run before they ran it. Your chances of success would be exponentially greater if you knew exactly what was coming. Similarly, to help you successfully lose body fat, we've created a list of what you should expect with linear and refeed dieting.

We discuss what linear dieting is and examine what research says when comparing linear dieting to refeed day dieting. According to research, does implementing 1-2 refeed days per week help shred fat faster and preserve muscle better?

This article epitomizes The Science of Sculpture. We teach you how to use food to chisel your body exactly how you want it to look.

We contrast the recommendations you'll find in research with our recommendations for how much protein and fat you should consume while shredding. We also outline the rational behind the minimum fat intake to remain healthy, discuss high carb, low fat diets to shred fat, highlight the role of insulin in fat loss, and offer a new way to view weight loss which we believe will make your life easier for every shred phase from now until forever.

If you don't have insulin resistance, carbs are your friend 24/7. Find out why you need carbs while you shred. Let's eat, train hard, preserve our health, and let our metabolism shred the fat.

If you want to lose body fat, you need to read this article in its entirety. In the first part, we go through some fat loss myths and establish what you should expect when shredding body fat.