According to most studies on the subject, the human body is mostly anabolic around the 10â€“15% body fat range, which is actually fairly low. As you gain body fat, your body will actually increase the production of estrogen and â€œlearnâ€ to store body fat better. For dieting, while maintaining strength, rotate your carbs and calories. Keep your carbs and total calories higher on heavy training days (ME days for example), drop them a bit on other training days, and take your carbs and calories very low on off days. Your low carb off days could also be a day to focus on cardio. You donâ€™t have to lose strength when losing fat. Donâ€™t let yourself believe that. The muscle is still there. You still have the contractile tissue to move the weight. Your leverages will change and you may have less energy reserves, but your strength potential should still be there. If you believe youâ€™ll lose strength, you will.
Lose Weight Not Strength
Justin Harris maintains that you don't have to lose strength when losing weight in an article at EliteFTS.