The Fat Loss TroubleshootThis is your place to troubleshoot your fat loss problems from nutrition to training. This section is led by Leigh Peele, author of "The Fat Loss Troubleshoot," the ultimate fat loss manual. If your results have slowed or stalled this is the place to come for advice for all your fat loss needs.
My question: Is eating at a deficit of 1000 calories per day ok from a health perspective? This puts me at 1200-1300 calories per day.
I am in my second week of dieting down – tracking (weighing in grams) every morsel that goes into my cake hole. It’s not easy but I keep reminding myself that it’s not forever. I just want to remove some more weight and be done with it. However, I don’t want to be stupid about it either.
Prior to dropping to the 1200-1300 calories two weeks ago, I was consuming 1800-2200 calories per day (guess-timation method).
(I've purchased the Fat Loss Troubleshoot - read it and listened to the audio twice already.)
Does anyone have any experience with cutting to this level? Pros/cons?
My historical info: 80 pounds removed over the last 2 years. Virtual (scale) stall for last 9-12 months. 18 months of lifting (first with personal trainer, then Slow Burn protocol, currently on stage 2 of NROL4W). 10 years post menopausal.
50 year old female, 220 pounds, 5’5”
BMR - 1682
655+ (4.35 X 220)+ (4.7 X 65)-(4.7X50)
Current Activity:
NROL4W twice per week (stage 2)
Lap swim (70 laps) twice per week
Yoga – 1 90 minute class per week
Work from home – mainly sedentary
1.375 – 1.55 per Harris Benedict Activity scale
1.3 – 1.4 per Fat Loss Troubleshoot Activity scale
1682 * 1.3/1.4 = 2187/2355
deficit of 1000/day
1187/1355
This is what I've been eating (with weekly refeeds) for 9 days now, and I'm a 203 lbs guy (my maintenence level is about 3200 cals)!
Nothing's fallen off yet..
The higher your body fat, the more of a deficit you can safely do, without losing muscle..
Just make sure you're getting plenty of protein (at least 1g per pound of body weight), and a max of 20% fat (good fats from walnuts, almonds, avocados, olive oil, peanut butter, etc.) .. Whatever is left should go to towards non starchy carbs (non starchy fruits and veggies)..
Like you say, it's not forever..
Do it for a min of 2 weeks (and a max of 6 weeks, before taking a diet break), see how you feel..
This is what I've been eating (with weekly refeeds) for 9 days now, and I'm a 203 lbs guy (my maintenence level is about 3200 cals)!
Nothing's fallen off yet..
The higher your body fat, the more of a deficit you can safely do, without losing muscle..
Just make sure you're getting plenty of protein (at least 1g per pound of body weight), and a max of 20% fat (good fats from walnuts, almonds, avocados, olive oil, peanut butter, etc.) .. Whatever is left should go to towards non starchy carbs (non starchy fruits and veggies)..
Like you say, it's not forever..
Do it for a min of 2 weeks (and a max of 6 weeks, before taking a diet break), see how you feel..
Hey Dougz, did you say you too were eating at a 1000 calorie defecit, or that you were only eating 1200 cals a day?? wouldnt that be too low?? and what is a diet break????
I've been doing 1,300 per day for 31 days now and I weigh 232 with 195 of LBM. You do have 1 5 hour refeed window per week where you eat 3 x LBM is carbs. I've maintained strength levels as well as LBM.
If you're going to do this type of appoach, grab a copy of Lyle McDonald's Rapid Fat Loss ebook.
Oh, and you take a diet break (eating maintenance) every 4 to 6 weeks for 2 weeks.
I've been doing 1,300 per day for 31 days now and I weigh 232 with 195 of LBM. You do have 1 5 hour refeed window per week where you eat 3 x LBM is carbs. I've maintained strength levels as well as LBM.
If you're going to do this type of appoach, grab a copy of Lyle McDonald's Rapid Fat Loss ebook.
Oh, and you take a diet break (eating maintenance) every 4 to 6 weeks for 2 weeks.
I'm confused. 1300 a day seems way too low. Would that not put you in starvation mode?
What does your daily diet look like?
What kind of program are you following?
this goe's against everything I thought I knew about nutrition (which isn't much).
Just make sure you're getting plenty of protein (at least 1g per pound of body weight)
I must be missing something here....
If I have 1 g per pound we're talking 220 grams of protein. At 4 calories per gram, 880 calories of my 1300 per day would be from protein, which would be 67%, right? (Or am I messed up on my math?)
The guys are talking about Lyle MacDonald's Rapid Fat Loss program.
And 1 g / lb is really 1g / lb of LBM - which if you are very lean, like 10%bf is nearly the same as 1g / lb body weight but if you have more fat mass then the recommendations are really more for calculated LBM.
If I have 1 g per pound we're talking 220 grams of protein. At 4 calories per gram, 880 calories of my 1300 per day would be from protein, which would be 67%, right? (Or am I messed up on my math?)
Correct..
Then you could do 15% fat, and 18% carbs, or vice-versa..
The 1g of protein per lbs of bodyweight is what keeps your body from going into starvation mode (catabolism)..
You will get alot of other not so great reactions from the body (metabolic slowdown, etc), but the body won't start eating muscle tissue for it's energy needs (catabolism), which is what "starvation mode" is..
It's the fastest, safest way to "crash" diet..
You could go read the book, if you were interested, and I would in fact reccomend it, as it explains everything quite nicely, and how to avoid running into problems..
But to answer your question (again), no, you will NOT run into trouble on a 1000 cal defecit at your current weight and body fat level..
You won't feel very good.. You'll be hungry..
But if you have the will power, you can do it and be absolutely sure you aren't doing any long term harm to your body (just don't do it for longer than 2 months at a time, and take 2 week diet breaks between diets)..
Hi
I hope it's a serious question so here's a serious answer. Yes it's worthless and contains dead cells and digested and undigested remains of what you ate.Up to now no studies hve been done to check for calories.
Elliminate Cellulite
Last edited by Lost Dog : 08-13-2009 at 08:14 PM.
Reason: spam
Thanks everyone for your responses. (That 'dead cells' post is just weird!)
My take-away in general is that dropping to 1200-1400 calories is not going to be detrimental to my health; that I should keep my protein to LBM ratio in mind and that I shouldn't stay at this 1000 calories below BMR (x activity calculator) long term without a break.
I'm just closing out my second week of having my calories to this level plus weighing everything so that I have a clear picture of my consumption. I have 2 more weeks before leaving on an extended holiday - I'm not sure what I'm going to do during that time as we will be eating at restaurants most days for lunch and in friends/families homes for dinner.
Oh, and no log here - but I have been tracking my food the last 2 weeks on my blog.
Since it would be really hard to follow a diet at that time, use it as a break/maintenance period, and do your best to eat well. Maybe even bring your scale along if it's practical (driving vs. flying.)
Enjoy your vacation and the company of friends and family, and accept that this is part of life. No need to gain gobs of weight, just not practical to lose.
BTW, I aim for a 1000 calorie deficit and though I did reach that earlier in my diet, now I'm around an 800 calorie deficit on average. The amount of calories I burn has dropped, not necessarily the amount I'm eating.
I'll be gone from home for about 5 1/2 weeks so it will certainly be a challenge to return home at the same weight as when I leave. I guess I'll use that time to go back to maintenance level calories and then resume deficit level when I get back.
I just don't want to gain weight while away. That would suck. Guess I'll have to stay away from the '1/3 pound fried bacon marinated in maple syrup on a stick with dipping sauce' that will be available at the Minnesota State Fair!
The guys are talking about Lyle MacDonald's Rapid Fat Loss program.
And 1 g / lb is really 1g / lb of LBM - which if you are very lean, like 10%bf is nearly the same as 1g / lb body weight but if you have more fat mass then the recommendations are really more for calculated LBM.
Can you elaborate? Is this for NROL4W too? B/c i'm (supposed to be) eating 1 g/lb (150) but I'm 27% BMI so am I supposed to be eating 73% of my weight in protein? For faster weight loss?
Can you elaborate? Is this for NROL4W too? B/c i'm (supposed to be) eating 1 g/lb (150) but I'm 27% BMI so am I supposed to be eating 73% of my weight in protein? For faster weight loss?
Lisa's right, it IS LBM you go by, NOT body weight..
I just punched my body weight, height, and type of excersize (weight lifting) into the calculator Lyle gives you, and it spits out out how many grams of protein you need to consume..
In my case, it does equal my body weight..
Maybe it's different for heavier or shorter people..
If you want to give me your height and weight, and what type of exersize you do I can put it into the handy calculator for you..
But you should note there's more to the RFL diet than the massive deficit!!
You have supplements you have to take, EC stacks, you need re-feeds, etc..
So I do NOT recommend you go on such an extreme deficit without reading the book, and following the directions to the letter!!
Can you elaborate? Is this for NROL4W too? B/c i'm (supposed to be) eating 1 g/lb (150) but I'm 27% BMI so am I supposed to be eating 73% of my weight in protein? For faster weight loss?
No, RFL is a TOTALLY different program and very extreme. It should only be taken on by people who can be VERY compliant to their diet, can withstand severe caloric deficits, and most importantly...have read the RFL book and understand it.
Lisa's right, it IS LBM you go by, NOT body weight..
I just punched my body weight, height, and type of excersize (weight lifting) into the calculator Lyle gives you, and it spits out out how many grams of protein you need to consume..
In my case, it does equal my body weight..
Maybe it's different for heavier or shorter people..
If you want to give me your height and weight, and what type of exersize you do I can put it into the handy calculator for you..
But you should note there's more to the RFL diet than the massive deficit!!
You have supplements you have to take, EC stacks, you need re-feeds, etc..
So I do NOT recommend you go on such an extreme deficit without reading the book, and following the directions to the letter!!
Best money I ever spent, besides Leigh Peele's Fat Loss Troubleshooter..
Hi Dougz, I JUST now saw this! I am 5'3", last week 150 haven't weighed yet this week, maybe 149 if it makes a difference? Lets say I lift 2 x a week, HIIT 2 x a week (we'll say 15 min HIIT). Might be more but that's probably good enough for now. THANK YOU thats so nice of you to offer
No, RFL is a TOTALLY different program and very extreme. It should only be taken on by people who can be VERY compliant to their diet, can withstand severe caloric deficits, and most importantly...have read the RFL book and understand it.
So eat what NROW4L says then? Confused! Anyway, if Dougz's numbers come out lower as I'm sure they will, maybe I can at least try to hit that because I've been short 25-50 g protein most days.
Hi Dougz, I JUST now saw this! I am 5'3", last week 150 haven't weighed yet this week, maybe 149 if it makes a difference? Lets say I lift 2 x a week, HIIT 2 x a week (we'll say 15 min HIIT). Might be more but that's probably good enough for now. THANK YOU thats so nice of you to offer
You'd have to cut out the HIIT on the RFL diet..
Like I say, do yourself a favour and buy the book..
There's so much you have to keep in mind in order for it to work well, and keep you healthy..
I've read it 6 times cover to cover and I'm still uncovering little and not so little mistakes I've made, or was about to make (going by body weight, rather than LBM, for example)..
But as per your request, those body stats (leaving the body fat level blank, as it's unknown.. to me anyways), plus your weightlifting sessions (and ONLY weight lifting) would give you, at a recommendation of 300g of protein a day..
But keep in mind if you know your body fat level, that affects the calculation drastically..
For example, say you were at a body fat level of 25%..
That would mean your LBM would be 112, meaning your recommended protein intake would be 140g per day..
Quite the discrepancy.. So I would say the calculation is pretty much useless, unless you know (even ball park) what your bf % is..
But keep in mind if you know your body fat level, that affects the calculation drastically..
For example, say you were at a body fat level of 25%..
That would mean your LBM would be 112, meaning your recommended protein intake would be 140g per day..
Quite the discrepancy.. So I would say the calculation is pretty much useless, unless you know (even ball park) what your bf % is..
Isn't that what the Body Mass Index tells me (ball park anyway)? I'll add the book on my list after FLT but that rapid fat loss program is not designed to be a long term thing right? Right now, going on my body weight alone NROLFW says 150. If bmi is a good estimate of true body fat and its really 27% (or 25% as you suggested) then the recommended amount is probably the same yes? I haven't hit 150 except for 2 days, I'm lucky to hit 130 and I have to stay up later just to eat enough to get to that point.
Should I even ask why I'd want to cut out HIIT...I guess that is something specific to RFL...well definately will check into the book thanks for giving me a general idea though.
but that rapid fat loss program is not designed to be a long term thing right?
Right.. For really heavy people you do it for 2 months, tops.. For skinny fat guys like me, 6 weeks.. For thin people just looking to drop a percentage or two, 2 weeks..
After that, you go on a total diet break and eat normally (maintenence, whatever foods you want, starchy carbs, especially) for 2 weeks at least before dieting in any form again..
Quote:
I'll add the book on my list after FLT
Definately, get FLTS first!
Quote:
(or 25% as you suggested)
I pulled that number out of the air.. Like I say, I have no idea what your body fat level is..
BMI is not really a good indicator for body fat level..
An inactive woman that is 5'3", 150 lbs and BMI of 27, according to some tables in Lyle's book, would have an estimated BF% of 34.5. So, it's not really an accurate measure of BF%. Nor is it a really good estimate of anything.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
Thanks Doug!! My list is getting longer and longer Old Guy I didn't realize the charts were for inactive women, interesting. I guess I can't consider myself inactive anymore, I don't know what I'd be considered but I'm in the gym 3 days a week lifting or HIIT.
The BMI chart is for everyone (which is why it's not a good indicator. Two people, same height and weight but different BF% get the same BMI number). Lyle's estimated BF chart is for inactive people. Don't know how long you've been going to the gym but I would guess someone would be active who consistently does it for 6 months or more.
__________________
"A government big enough to give you everything you want is a government big enough to take from you everything you have."
The BMI chart is for everyone (which is why it's not a good indicator. Two people, same height and weight but different BF% get the same BMI number). Lyle's estimated BF chart is for inactive people. Don't know how long you've been going to the gym but I would guess someone would be active who consistently does it for 6 months or more.
Thanks. No only consistently for last 3 or 4 weeks but exercising on and off for a couple months maybe 1 or 2 days cardio or tennis. So i probably am 34.% of fat!
Maybe I will just take myself down to the gym for their 7 day free membership and get measured so I have more accurate information.
Is a 1000 calorie deficit too great?
Linear Mode
