Any negatives with a severe calorie deficit?

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  • CSARdiver
    CSARdiver Posts: 6,252 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.

    Nothing wrong with beef. Chicken is a great protein option as well and my go to when I need to hit my protein goal.

    Have you set down a schedule on when you eat? Getting yourself into a routine is crucial to long term success.

    If you're getting hungry start documenting this - specific times when you get hungry. Drink water 30-60 mins before this and this will help you control the hunger pains.

    You're on a great start, so just tweak your plan a bit so you can keep it going. Think marathon, not sprint.
  • sarahlifts
    sarahlifts Posts: 610 Member
    this is a 20% deficit at your current weight
    GRAMS per day
    168.3CARBS
    208 PROTEIN
    91 FAT
    52 - 65 FIBER
    2324 CALORIES


    you're welcome.
  • j4nash
    j4nash Posts: 1,719 Member
    Also, I started out at 325, at 270 now, been through every type of scenario you could imagine to lose weight. Congrats on the weight loss so far, you're at a great point now to re-evaluate your intake and continue moving forward. The weight will continue to drop, just please don't do it at the expense of muscle loss.. and from experience it's not the easiest thing to regain the muscle mass that you've lost. I went from 320-250 and my lean body mass dropped significantly because i didn't focus on macros and only did cardio.
  • 5512bf
    5512bf Posts: 389 Member
    You should probably stop taking advise from the internet and enlist the help of a nutritionist. You are going to get 100 different responses from 100 different people here, all with different goals concerning fitness & body composition. Talk to someone at your doctors office and get a plan in place. Most people have a real hard time losing more than 2lbs a weeks and maintaining that long term. You've most liking lost the easy weight as well.
  • BWBTrish
    BWBTrish Posts: 2,817 Member
    Aside from all the major down sides that people posted here, there is another one to consider

    You will burn out...hungry and tired, will break you up at one point and give up or at least test you every second of the day to keep going and keeping up your willpower to do this.

    When you are not hungry ( and that is possible with the right intake and foods) you will lose weight, AND keep easier on track.
    You will be energetic and a happy person.
  • DeguelloTex
    DeguelloTex Posts: 6,652 Member
    I went from 335 to 224, so far, and had about an 8:1 fat:muscle loss ratio, with a 1000 calorie a day deficit plus exercise calories. My lowest target was 1600 calories. I ate a boatload of protein and lifted.

    Yes, indeed, I know a lot of ways to cook boneless, skinless chicken breast.
  • Unknown
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  • jgnatca
    jgnatca Posts: 14,464 Member
    Let's see. When I was on a medically supervised VLCD diet, I experienced dizziness and weakness. I could not walk in a straight line. I slept a lot. My brain was fuzzy (do not operate heavy machinery!). In a month or so I got brittle nails (hair loss and weak nails show up after the damage is done). Dry skin. Constipation. I would get sudden bouts of extreme hunger.

    Some of my compatriots suffered kidney stones (dehydration) and gall stones (not enough fat).

    The body will take what it needs to stay alive if you don't feed it, even if it happens to be from your heart muscle.

    I was very happy to increase my calories as soon as I could. I still lose weight.
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