Any negatives with a severe calorie deficit?

fftoby
fftoby Posts: 5 Member
edited November 2024 in Health and Weight Loss
I'm a 37 y/o male when I started my diet I weighed 330 lbs and I'm down to 290 in 6 weeks. I'm moderately active (I work out 3 times a week for 30-45 mins). My biggest change was going from probably 3500 calories a day or more to 1200-1400 cal/day. My question, is there a down side to reducing caloric intake by that much. So far I'm feeling fine (except for being hungry) and very pleased with the weight loss.
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Replies

  • stevesample76
    stevesample76 Posts: 248 Member
    The own side is that you will cause damage to your metabolism. Why would you starve yourself? You could easily be eating 2000+ calories a day and losing at a healthy rate. Instead you are going to crash diet. I would highly recommend against this.
  • CSARdiver
    CSARdiver Posts: 6,252 Member
    Too many negatives to list. Reduce your caloric intake 10-20% at most and continually re-evaluate this when you hit a new weight goal. Biological systems don't like severe changes and don't react well long term. You want to make small goals and small changes, otherwise you're simply not going to stick with it.
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    There are downsides, but damaging your metabolism isn't one of them.

    A lot of that weight is probably water. Even at 0 calories, that would be a lot of fat to lose in that time.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    How tall are you? Your profile ticker says you only want to lose 40 more pounds.

    What I would say to answer your question might vary depending on your height and why your goal weight is 250 pounds.
  • mburgess458
    mburgess458 Posts: 480 Member
    To me the biggest negative is that you're probably losing muscle (assuming your severe deficit means you're eating way less protein than you should). When you get to a good weight you'll just be "skinny-fat" and not look like you want.
  • rsclause
    rsclause Posts: 3,103 Member
    When I went real low for a day I felt like crap and couldn't exercise the next day. I have tried to eat at or close to my deficit number ever since. Slow and steady reduction is what you want.
  • RodaRose
    RodaRose Posts: 9,562 Member
    It's been six good weight loss weeks. Now is a good time to increase your calories to 1800-2100 so that you can get enough protein, fats and oils, and nutrient dense foods (veggies).
    If you want to look great when you lose the weight, do heavy weight lifting now.
  • fftoby
    fftoby Posts: 5 Member
    I'm 5'10" and I set my goal at 250 because I needed a number to put in the app. I will reevaluate my goal weight in the near future. I'm getting at least 50 grams of protein a day.
  • mburgess458
    mburgess458 Posts: 480 Member
    fftoby wrote: »
    I'm 5'10" and I set my goal at 250 because I needed a number to put in the app. I will reevaluate my goal weight in the near future. I'm getting at least 50 grams of protein a day.

    50 grams isn't even close to enough for a 290 lb man.
  • afatpersonwholikesfood
    afatpersonwholikesfood Posts: 577 Member
    You need to eat more. How does your body tell between starvation and weight loss for health? It can't. Your body needs fuel to function. Too little calories can cause depression, confusion, fatigue, hair loss, and all kinds of issues. Not only is it not treating your body well to do this, it is also not sustainable. It's not a race. You will have to do the things you are doing now for the rest of your life. Don't do anything to lose the weight that you can't keep up for the long haul.
  • afatpersonwholikesfood
    afatpersonwholikesfood Posts: 577 Member
    Also, goal weights are totally personal. Yes, we know what the BMI chart says, but going from 330 to 250 is still going to benefit you tremendously. Losing as little as 5% - 10% of your starting weight has been shown to improve health. Whatever works for you.
  • fftoby
    fftoby Posts: 5 Member
    I just went through some of my history and it looks like I'm averaging about 110 grams of protein a day. Is that still too low?
  • fftoby
    fftoby Posts: 5 Member
    I weighed 343 this time last year and I started going to the gym Jan 1st, but i didn't see the results I wanted until I changed the way I ate.
  • WickedPineapple
    WickedPineapple Posts: 698 Member
    The negatives are nutritional, as in you're likely not getting proper nutrition. I've only witnessed one person drop weight so quickly (albeit not on purpose), and her hair went right along with it. It's been over 5 years and she's still trying to get her hair back to normal.
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  • mburgess458
    mburgess458 Posts: 480 Member
    fftoby wrote: »
    I just went through some of my history and it looks like I'm averaging about 110 grams of protein a day. Is that still too low?

    It really depends on who you ask. The lowest recommendation I think I have seen is from the RDA. I believe that the RDA recommendation is .8 grams of protein per kg of weight, or .36 grams per lb. That would be 104 grams for you.

    If you are working out and eating at a caloric deficit you probably need more than that.

    I have seen many recommendations of .75 to 1 gram per lb of lean bodyweight. For example, if you have 40% bodyfat then your lean weight would be (1-40%) x 290 = 174. That would be a protein goal of 130.5 to 174 grams per day.

    To me your 110 grams isn't terrible but if I were you I'd increase my overall calories and shoot for more like 125-150 grams.
  • mburgess458
    mburgess458 Posts: 480 Member
    edited June 2015
    Here is a better answer on protein from DeguelloTex an another thread:
    DeguelloTex wrote:
    Lyle McDonald, and his book based on over 500 references, recommends 1.1 - 1.4g per pound for men. Alan Aragon is in the same ballpark, depending on the size of the person involved and whether the goal is gaining or losing (1g per pound of target bodyweight).

    I guess, like most questions like this, opinion is divided.

    That would obviously imply you should be eating a boatload more protein.
  • PeachyCarol
    PeachyCarol Posts: 8,029 Member
    edited June 2015
    Okay, thanks for answering. Firstly, at the rate you're overweight, it's likely okay for you to be losing aggressively for a little while longer. However, an aggressive rate of restriction is to lose about 1% of your weight a week. You'd need to eat at around 1500 to 1600 calories to do that. Also eat back half your exercise calories.

    This is assuming you stay satisfied, without being hungry and going off plan doing this.

    Saying that, you need to make sure that you are eating well. Every calorie needs to be nutrient dense. If you're not doing that, up your calorie intake. You can still lose, quite well, eating up to 2250 calories a day.
  • TeaBea
    TeaBea Posts: 14,517 Member
    mburgess458 wrote: »
    To me the biggest negative is that you're probably losing muscle (assuming your severe deficit means you're eating way less protein than you should). When you get to a good weight you'll just be "skinny-fat" and not look like you want.

    This^

    Do you just want the number on the scale....does that equal success? Not for me, I don't want to be a smaller version of the current me. I want to look slimmer (call it firmer)...not just smaller. Healthy weight loss reduces your body fat %.

    You'll see posts about looking good naked...versus just looking good fully clothed. Eat enough, and include strength training.
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  • fftoby
    fftoby Posts: 5 Member
    So 1600 calories a day and increase my protein to at least 200 grams. I'm currently eating food high in fiber (fruits, vegetables, nuts, whole grains) and chicken or turkey for meat. I cut out beef and I'm allergic to sea food, I will have lean pork occasionally.
  • girlviernes
    girlviernes Posts: 2,402 Member
    I would actually recommend 1800 as a minimum. You'll still lose well at that number. You may want to look into protein powder since you are upping protein quite a bit. Other sources include tofu, yogurt, cheese...

  • girlviernes
    girlviernes Posts: 2,402 Member
    Also, make sure you are on point with your logging. A lot of people think they are eating a lot less than they are. You should be using a food scale with almost everything.
  • sarahlifts
    sarahlifts Posts: 610 Member
    Hair loss, lack of energy, muscle loss, hungriness, :(
    You don't have to go so low to lose. the more you have to lose the more you can eat. you have to find a number you will be able to drop from. Please eat more calories. Of course there are health risks to eating a VLCD you know this.
    While you are pleased with the results and who wouldn't be, how is this sustainable.
    What are you learning other than restrict?
    How long before you binge? bc there will be a binge.
    its is coming.
    Then how will you feel about yourself?
    Please look around the boards and do this in a sustainable healthy manner so that you can keep the weight off for good.
  • sarahlifts
    sarahlifts Posts: 610 Member
    edited June 2015
    fftoby wrote: »
    I'm 5'10" and I set my goal at 250 because I needed a number to put in the app. I will reevaluate my goal weight in the near future. I'm getting at least 50 grams of protein a day.

    FML you need more than that. Please read around please use the search tool.
    0.7-1.0 g protein per lb
    this will aid in preserving the muscle you do have.

    I eat more than 1400 per day. I want more than the 1665 I am eating. I had to come down from my starting point just to get here I was at 1805 and was losing.

    Please educate your self before beginning any diet.

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  • sarahlifts
    sarahlifts Posts: 610 Member
    fftoby wrote: »
    So 1600 calories a day and increase my protein to at least 200 grams. I'm currently eating food high in fiber (fruits, vegetables, nuts, whole grains) and chicken or turkey for meat. I cut out beef and I'm allergic to sea food, I will have lean pork occasionally.

    No, you need to eat more than me okay. you are eating the calories of a 36 year old woman who is 5'7 and 140 lbs. eat more.
    where are you going to drop to when you stall? you have no room to go lower.
    you are upsetting and saddening me.
  • j4nash
    j4nash Posts: 1,719 Member
    I'm a lot taller but somewhat close in weight to you. You're going to lose muscle at the rate you're going. Been there before and regretted it afterwards. Aim for 2250-2400 calories at the lowest. Stick to .7g per lb of protein with 2250-2400 calories a day.. You'll be eating nothing but chicken if you're aiming for 200g a day at 1600 cals and it'll still feel like a lot at 2250-2400. Incorporate weight lifting into your routine if you haven't already. Plus at these higher caloric intakes you'll be more likely to stick with it. I'm at 270 and eat anywhere from 2650-3000 calories a day and I'm still losing weight with just lifting weights (no cardio).
  • J72FIT
    J72FIT Posts: 6,016 Member
    fftoby wrote: »
    I'm a 37 y/o male when I started my diet I weighed 330 lbs and I'm down to 290 in 6 weeks. I'm moderately active (I work out 3 times a week for 30-45 mins). My biggest change was going from probably 3500 calories a day or more to 1200-1400 cal/day. My question, is there a down side to reducing caloric intake by that much. So far I'm feeling fine (except for being hungry) and very pleased with the weight loss.
    If you do it long enough yes there can be major downsides...

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