Very Low Cals for 30 days?

vodkagirl001 · March 2014

Hi Guys,

I have gone through the informative post about how to calculate your calories etc and if I have worked it out correctly I should be having 1700 a day to lose 1-2lb a week (there is a good chance I have not worked it out correctly haha! - Happy to give my stats for someone to double check if you let me know what you need!).

I have about 80 lbs to lose give or take about 5lb to get me down to my goal weight so I know it's a LONG slog and it's not all going to happen over night BUT I am going on holiday in 32 days and am re-starting the 30 day shred tonight and was going to stick to a Very Low Cal diet (1200 a day, more protein based less carbs). I have however been thinking that might actually have a negative effect and I should stick to the 1700 or at least 1500? Have I understood it right that actually if you eat too few cals you won't just lose weight but muscle mass as well, and losing muscle mass is bad as muscle helps keep your metabolism going?

I am not particularly bothered as it stands about losing XXXX Lbs by the time I go away, but I would like to drop one dress size - is that possible in 30 days if I stick to the 30 day shred (heard good things!) and keep my diet right?

FYI I am only planning on doing the low cals (if it's not going to have a negative impact) for the 30 days and then go back to the 1700 cals

Thanks for any help you guys can offer......

yarwell · March 2014

Have I understood it right that actually if you eat too few cals you won't just lose weight but muscle mass as well, and losing muscle mass is bad as muscle helps keep your metabolism going?

Weight loss nearly always has a component of fat loss and "fat free mass" loss. Around 70% fat is typical. Adequate protein intake spares muscle loss and resistance exercise also helps, but it is a myth that a high calorie deficit means loss of muscle mass and a smaller one means no loss - it's more subtle than that.

SezxyStef · March 2014

If you go on a VLCD yes you will lose more muscle mass than if you ate adequate food.

How much...hard to say but really that's not the real issue.

VLCD are not sustainable, are not healthy and if you are doing 30DS along with that you will be weak, tired, lethargic and you may get dizzy during your workout or even while you aren't working out.

People who choose to eat too low of calorie have a greater chance of quitting and not being able to follow it.

If you eat a reasonable deficet and exercise you will see big changes in 30days.

When I did 30DS I lost 9inches in the first 30 days.

ETA: and the weight lost on a VLCD is more likely to be regained.

vodkagirl001 · March 2014

Thanks for your replies guys. I should probably stay at the 1700 then shouldn't I, and do I need to "eat back" my exercise calories? So for example, say the 30 Day shred is 200 cals burned that means I should actually eat 1900 totally that day (but them obviously burned 200 of them which would take me back to officially having 1700 - or is it best not to eat these back, what is the general consensus ?

I need to go back and re-do/re-read the Information post to make sure I worked out 1700 correctly to make sure I have this all straight as I don't want to jepodise myself before I begin!

oSummerRaeo · March 2014

1200 is not a VLCD...

SezxyStef · March 2014

1200 is not a VLCD...

It's not adequate...esp doing 30DS...and I can't survive on it...I get dizzy, tired, lethargic and weak...and it affects me for days if I eat that for even one day.

To the OP...most recommend eating back 50-75% of your exercise calories...as MFP over estimates most of the time.

So if you chose to eat 1700 pre exercise...try eating 1800 when you exercise.

With the amount of weight you have to lose 1.5lbs a week is a good goal or even 2lbs to start with. MFP will set your calories for you if you input your weight loss goal and actual activity level.

lisaabenjamin · March 2014

Thanks for your replies guys. I should probably stay at the 1700 then shouldn't I, and do I need to "eat back" my exercise calories? So for example, say the 30 Day shred is 200 cals burned that means I should actually eat 1900 totally that day (but them obviously burned 200 of them which would take me back to officially having 1700 - or is it best not to eat these back, what is the general consensus ?

I need to go back and re-do/re-read the Information post to make sure I worked out 1700 correctly to make sure I have this all straight as I don't want to shoot myself in the foot before I begin!

You should eat back at least some of your exercise calories, but it's notoriously difficult to accurately work out the number of calories burned during exercise. If you have a heart rate monitor and can work out cals burned that way, then you're probably good to eat most or all of your exercise cals back, but if you're relying on the reading from gym equipment or the values in MFP, be aware that these are often vastly overestimated, so be careful not to eat too many back!

loubidy · March 2014

When you go on holiday people will see you, not the number on the scale. A vlcd will lower the number on the scale but will likely lose you muscle therefore you'll look rubbish.

30ds is a good idea combined with a clean 1500kcal diet will result in you looking a lot healthier and you'll feel a lot better. If you have time in the day you might want to try some weight lifting which will encourage more fat loss

vodkagirl001 · March 2014

Thanks everyone for your help.

I don't have a heart monitor so I will stick to 50% of the cals to eat back.

Ok so in MFP profile I have set weight/height etc and then normal duties to "lightly active" as although I have a desk job I work 7-2.30pm at my desk but then 2.30pm-8pm is spent running round after the kids/school pick ups etc but not sure if I should still mark it down as sedentary, I plan to do 7 x 25 min work ours (30DS) But have put only 5 just incase I miss one or two and set the goal to lose 2lb a week and it has set me 1700 a day still, so that was correct what I had it set to as long as I have set my activity right!

Loubidy, I know folks won't know the number on the scale when I'm on holiday and only see my fat *kitten* lol thats why I said I'm not so bothered about lbs lost before I go but more so about dropping a dress size (lbs lost is a bonus!) I unfortunately don't get time in the day mon-fri but do at weekends so I could incorporate some lifting at a weekend if you think that will help?

Thanks again for the tips guys, keep them coming!!

loubidy · March 2014

Anything i better than nothing. Once a week with still doing other exercise you can still benefit from lifting!

lauren3101 · March 2014

I'd have said stick to the 1700 anyway, but as you said you aren't bothered about what the scale says, there's no reason to even consider the 1200. You'll be more likely to stick to 1700 and you won't feel miserable.

Lightly active sounds about right. Sedentary is more like sitting in an office all day, coming home and watching TV.. Also, the exercise goal you put in your settings aren't factored in to calculate your calorie goal, they are just a different goal altogether. But I would agree with eating back 50% of your exercise calories.

And yes, it is possible to drop a dress size in 30 days; I did when I first started! Either way, I'm sure you'll look great on your holiday. :flowerforyou:

vodkagirl001 · March 2014

Ok I shall also incorporate some separate weights and cardio (easy to walk a few miles sat & sun as we can take the kids out for walks too)

Thanks Lauren - good to know that a dress size CAN be dropped in 30 days if you try! And I don't know about looking great haha but I hope I will certainly look better!

I will keep it to lightly active then as I don't even get to sit down till 8-9pm every night then I go to bed at 10pm - ha what a bore I am! I agree with you though 1700 is certainly a lot more achievable than 1200 and I am certainly more likely to stick to it!

Thanks for your post Lauren

Very Low Cals for 30 days?

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