Is 1000+ Calorie Deficit Too Much?

[jman62794]

I've been try to lose weight by eating 1950 calories per day which was given by myfitnesspal (assuming TDEE of 2450). Based on the app and everything i found online I also thought my TDEE was about 2500 so i would be losing about 1 pound per week but In reality I am losing about 2 pounds per week and after buying a fitbit I know that I burn about 3200-3400 calories on gym days and only take in about 2000 calories on those days. So my deficit on those days is huge and I was wondering if i should be eating more on gym days or just raise my intake every day to slow things down a bit. I like losing weight but if this screws with my body then i will need to make some changes. Thanks for the help guys.

Here's an overview of my weight loss. Started at 5'9 215 about 32ish% BF now 202.1 as of yesterday and 29.8ish% BF

3/17 215
3/24 210
3/31 207.6
4/7 205.4
4/14 204
4/21 202.1

[Jsl1994321]

I've been try to lose weight by eating 1950 calories per day which was given by myfitnesspal (assuming TDEE of 2450). Based on the app and everything i found online I also thought my TDEE was about 2500 so i would be losing about 1 pound per week but In reality I am losing about 2 pounds per week and after buying a fitbit I know that I burn about 3200-3400 calories on gym days and only take in about 2000 calories on those days. So my deficit on those days is huge and I was wondering if i should be eating more on gym days or just raise my intake every day to slow things down a bit. I like losing weight but if this screws with my body then i will need to make some changes. Thanks for the help guys.

Here's an overview of my weight loss. Started at 5'9 215 about 32ish% BF now 202.1 as of yesterday and 29.8ish% BF

3/17 215
3/24 210
3/31 207.6
4/7 205.4
4/14 204
4/21 202.1

As long as the numbers are steadily going down keep at it. I go through periods where I'm sometimes eating at a 2000 calorie deficit TDEE is 3250 After hitting Protein macro and hitting at least 35g of fat I try to fill it up as much as I can with fat. Being on a keto diet. It's been steady and I'm still seeing a strength gain. Of course, this is not a long term plan and can completely wreck your metabolism if done for very extended periods.

[jdrush]

TDEE is based over a seven day period. however if you're consistently losing 2 pounds per week then you are at a 1000 cal deficit. I would recommend you do not go any further than that; at about 30% BF 2 pounds/week isn't too bad.

[rusrious]

I would stay right were your at. Good rule of thumb is consume that amount of calories of what your goal weight would be. So for instance, if you want to be 180lbs, then aim for 1800 calories a day. On lifting days, start your day with oatmeal, and after, try consuming dextrose as you walk out the gym, maybe a roll of smarties candy works great for that.

Achieve your weight-loss goal by cutting out simple sugars, refined grains, processed foods, high-fat meats and full-fat dairy foods from your diet.

Great Luck to you!

[karlton3]

I've been try to lose weight by eating 1950 calories per day which was given by myfitnesspal (assuming TDEE of 2450). Based on the app and everything i found online I also thought my TDEE was about 2500 so i would be losing about 1 pound per week but In reality I am losing about 2 pounds per week and after buying a fitbit I know that I burn about 3200-3400 calories on gym days and only take in about 2000 calories on those days. So my deficit on those days is huge and I was wondering if i should be eating more on gym days or just raise my intake every day to slow things down a bit. I like losing weight but if this screws with my body then i will need to make some changes. Thanks for the help guys.

Here's an overview of my weight loss. Started at 5'9 215 about 32ish% BF now 202.1 as of yesterday and 29.8ish% BF

3/17 215
3/24 210
3/31 207.6
4/7 205.4
4/14 204
4/21 202.1

With over 60lbs of body fat, you can go lower if you want. You're not going to starve anytime soon. Make sure you get sufficient protein.

[jdrush]

I would stay right were your at. Good rule of thumb is consume that amount of calories of what your goal weight would be. So for instance, if you want to be 180lbs, then aim for 1800 calories a day. On lifting days, start your day with oatmeal, and after, try consuming dextrose as you walk out the gym, maybe a roll of smarties candy works great for that.

Achieve your weight-loss goal by cutting out simple sugars, refined grains, processed foods, high-fat meats and full-fat dairy foods from your diet.

Great Luck to you!

Are you confused?

[Znik]

You got enough fat to support it, but as you get leaner (15-18% bf) you want to reduce the deficit.

As a general safety margin you want a maximum daily deficit of X lbs * 31kcal . So if you got 40lbs of fat you can support a deficit of 1240kcal. 20lbs of fat = maximum deficit of 620kcal.

The numbers are not super accurate when you have high activity/weight lifting, but it's the closest equation we got in terms of maximum deficit size.

[jman62794]

You got enough fat to support it, but as you get leaner (15-18% bf) you want to reduce the deficit.

As a general safety margin you want a maximum daily deficit of X lbs * 31kcal . So if you got 40lbs of fat you can support a deficit of 1240kcal. 20lbs of fat = maximum deficit of 620kcal.

The numbers are not super accurate when you have high activity/weight lifting, but it's the closest equation we got in terms of maximum deficit size.

Most days with no gym my deficit is about 750 calories. 2650 burned and 1900 eaten. so its not always that extreme. and hopefully i can get down to that 15-18% BF range by the end of the year or something. Seem almost impossible now since i've been overweight for a long time and its just hard to imagine what that would look like. Once i get home from college in a few weeks i'll be able to cook better food and measure more accurately and get to the gym more often so hopefully i can keep burning that fat. Thanks for the reply everyone.

[Diamhea]

Even factoring in the initial drop in water weight, whatever you are doing is working. Are you looking for reassurance? You aren't in a hurry, don't rush it.

[Znik]

Seem almost impossible now since i've been overweight for a long time and its just hard to imagine what that would look like.

Pfft, I was overweight/obese for far longer than you I bet. It's perfectly possible just requires time and dedication.

[jman62794]

Even factoring in the initial drop in water weight, whatever you are doing is working. Are you looking for reassurance? You aren't in a hurry, don't rush it.

No i dont need anyone to pat me on the back and say good job or anything, i just want to get opinions on whether such a large deficit is a good thing right now or if it will screw up my metabolism or anything like that.

The way i feel and look is my own motivation and reassurance.

[rusrious]

Are you confused?

Not at all. Diabetics can have dextrose but not table sugar. Its because of the way the body breaks it down and uses it instantly per cell because its PURE glucose.

Simple sugars are more on the lines of fructose, ( the worst ) and table sugar.

Why I say smarties is they are pure dextrose and go instantly into the body for replenishment after exercise, and are easy to carry and take.

Thats the ONLY sugar form you should be consuming, or Stevia, which is a mint leaf.

Bottomline is this, fructose is the worst thing you can eat when trying to lose fat because it turns straight to fat.

[jdrush]

Not at all. Diabetics can have dextrose but not table sugar. Its because of the way the body breaks it down and uses it instantly per cell because its PURE glucose.

Simple sugars are more on the lines of fructose, ( the worst ) and table sugar.

Why I say smarties is they are pure dextrose and go instantly into the body for replenishment after exercise, and are easy to carry and take.

Thats the ONLY sugar form you should be consuming, or Stevia, which is a mint leaf.

Bottomline is this, fructose is the worst thing you can eat when trying to lose fat because it turns straight to fat.

Then we will agree to disagree.

[Znik]

Not at all. Diabetics can have dextrose but not table sugar. Its because of the way the body breaks it down and uses it instantly per cell because its PURE glucose.

Simple sugars are more on the lines of fructose, ( the worst ) and table sugar.

Why I say smarties is they are pure dextrose and go instantly into the body for replenishment after exercise, and are easy to carry and take.

Thats the ONLY sugar form you should be consuming, or Stevia, which is a mint leaf.

Bottomline is this, fructose is the worst thing you can eat when trying to lose fat because it turns straight to fat.

Really ? How exactly does that happen , as fructose is the best substrate for glycogen synthesis rather than triglyceride. And in a deficit where one can assume glycogen stores are low thus glycogen synthesis is prioritized over fat/triglyceride synthesis. Some studies even indicates it's better for replenishing glycogen than glucose.

But I am going to assume you have been reading various bro-science websites who loves to cherry pick studies and especially poor studies.
So lets dispel that myth:

Effect of fructose on body weight in controlled feeding trials: a systematic review and meta-analysis.
LIMITATIONS:

Most trials had methodological limitations and were of poor quality. The weight-increasing effect of fructose in hypercaloric trials may have been attributable to excess energy rather than fructose itself.
CONCLUSION:

Fructose does not seem to cause weight gain when it is substituted for other carbohydrates in diets providing similar calories. Free fructose at high doses that provided excess calories modestly increased body weight, an effect that may be due to the extra calories rather than the fructose.

http://www.ncbi.nlm.nih.gov/pubmed/22351714

If you wanted to put fructose as a enemy, it would be far better to blame the lower insulin and leptin levels and higher ghrelin levels after consumption or even gout or fatty liver.
But those comes with a excess consumption and is likely to occur with any excess consumption and fat gain and the insulin/leptin/ghrelin responses is not a issue when calorie intake is controlled.

But in terms of glycogen replenishment it would make more sense to get fructose instead of dextrose as it would promote further glycogen replenishment rather than being used as energy. But then again all that becomes void when one looks at the negligible effect of meal timing.

In short, unless you are diabetic or have a sickness, carbs (even refined sugar and whatnot) is a weightlifters friend, as you want to keep those glycogen stores as topped up as you possibly can in a deficit for performance reasons (unless you go keto).

But if you do have a study that shows fructose turns straight into fat during a deficit I'd love to see it.

[rusrious]

Really ? How exactly does that happen , as fructose is the best substrate for glycogen synthesis rather than triglyceride. And in a deficit where one can assume glycogen stores are low thus glycogen synthesis is prioritized over fat/triglyceride synthesis. Some studies even indicates it's better for replenishing glycogen than glucose.

But I am going to assume you have been reading various bro-science websites who loves to cherry pick studies and especially poor studies.
So lets dispel that myth:



http://www.ncbi.nlm.nih.gov/pubmed/22351714

If you wanted to put fructose as a enemy, it would be far better to blame the lower insulin and leptin levels and higher ghrelin levels after consumption or even gout or fatty liver.
But those comes with a excess consumption and is likely to occur with any excess consumption and fat gain and the insulin/leptin/ghrelin responses is not a issue when calorie intake is controlled.

But in terms of glycogen replenishment it would make more sense to get fructose instead of dextrose as it would promote further glycogen replenishment rather than being used as energy. But then again all that becomes void when one looks at the negligible effect of meal timing.

In short, unless you are diabetic or have a sickness, carbs (even refined sugar and whatnot) is a weightlifters friend, as you want to keep those glycogen stores as topped up as you possibly can in a deficit for performance reasons (unless you go keto).

But if you do have a study that shows fructose turns straight into fat during a deficit I'd love to see it.

Interesting, Thanks for the read.

I do have to admit Im a Keto friendly person, as it works well for me, and burns fat at a great rate if done correctly. (Looks down, SMH) Im about to get back on the train. Keto is what I know, and keto is the only thing that works for me, so that is my mindset when Me or anyone looks to rid the body of excess fat stores.

I stayed away from all sugar except the smarties after my workouts, and I loved it and the response from the dextrose.

Can we agree that everyone is different? lol

As said time and time again, (BB.COM) you cant lose fat and gain muscle at the same time, so where does that leave this thread?

PS: Not looking for or causing static Bro, not a wizard of diets, always open to others information with open ears. Im just blabin what worked for me, and things that I have read upon my mission to lose the fat myself,

Here is a link to some information on the topic we are talking about, Uggg, cross eyed now, lol,,

http://ajcn.nutrition.org/content/76/5/911.full

[Znik]

Can we agree that everyone is different? lol

As said time and time again, (BB.COM) you cant lose fat and gain muscle at the same time, so where does that leave this thread?

PS: Not looking for or causing static Bro, not a wizard of diets, always open to others information with open ears. Im just blabin what worked for me, and things that I have read upon my mission to lose the fat myself,

Here is a link to some information on the topic we are talking about, Uggg, cross eyed now, lol,,

http://ajcn.nutrition.org/content/76/5/911.full

We can agree on that everyone might react differently to various diets in psychological terms, but not in the matter of fat loss or gain by various macros as that's identical for everyone in physical terms.
It all boils down to the calories, keto, paleo,vegan,IIFYM, carb cycling,IF, aktins etc. etc. makes zero difference over time assuming an adequate intake of protein/fat and calories are the same.
But the psychological reactions to various diet/diet styles and cause a significant difference, some respond greatly to keto and get's tons of energy etc. thus increasing NEAT and promotes a further fat loss, others react horribly with lethargy,brainfog, terrible performance etc. and gets a massive decrease in NEAT thus decreasing fat loss.

So that's important to keep in mind if anyone comes asking for advice on fat loss etc. what works for some may not work for others due to the psychological reactions and trying to beat that if you react poorly to one style is a bad idea and one should try another type. In terms of weight loss the only thing that matters is the Calories in VS Calories out the quality of said weight loss is dependent on adequate protein/fat intake and resistance training to ensure the weight lost is fat.

That you can't lose muscle and fat never came up in this thread ?

As for the fructose, I can understand the confusion. One highly important thing when it comes to studies and research is view them with a broad mind, and be highly critical to their methods. And try to find systematic reviews and meta-studies.

As I mentioned before, fructose does seem to have an detrimental impact on leptin and insulin (hunger suppression signals) and increases ghrelin (hunger signal) and a increase in fructose can easily cause a increase in calorie intake when intake is not controlled and tracked. So in the general population fructose can indeed lead to fat gain, but it's not the fructose itself that becomes fat (far more likely to become glycogen) but the excess calories that can follow it as the fructose might not signal a calorie intake properly.

As for the study you linked, one major thing to be critical of is this line:

Fructose consumption induces insulin resistance, impaired glucose tolerance, hyperinsulinemia, hypertriacylglycerolemia, and hypertension in animal models. The data in humans are less clear.

Next, several of it's sources in human trials is studies where they give the test subjects high fructose drinks and the other artificial flavored drinks (zero cal) and does not force a strict calorie intake nor do they compensate the zero cal vs high calorie drink to have a equal total calorie intake. When you add 500-1000kcal of calories in drinks to the test group and 0kcal in drinks to the control group it's going to be fairly obvious the test group will gain fat and worse blood levels due to that fat gain (excess calories) while the control will gain less if any as they are consuming 500-1000kcal less in drinks.

And a very important fact to note on several of the studies, when they compensate blood work with the increased weight gain due to the surplus calories, most things like insulin,leptin,ghrelin,triglyceride etc. shows no significant difference compared to the control group, as weight gain in itself affects blood work.

So in short: Most fructose studies have terrible quality, pretty much every review and meta-study of it shows the detrimental effects are due to the weight gain from excess calories and not fructose itself.
In terms of fat loss, calories are the enemy not fructose, fructose can easily be correlated with it because it's in most high calorie drinks, but fructose in itself does no harm unless you consume it in an excess but pretty much everyone is harmful in excess.

You can view it in the say way as zero kcal drinks was for several years, all the fatties drank it so surely it was making everyone fat. But obviously later proper studies show's it doesn't and actually helps with fat loss. (Not saying fructose aids in fat loss, it's calorie dense so obviously it doesn't, but neither does it do any harm in a controlled intake).

And no worries about causing static, I like it when people brings up certain things to be "bad", allows me to update my research on the matter in case anything has changed. Fructose doesn't come up often so quite refreshing to see that

[rusrious]

Good stuff Bud, great clarification.

Also, you look like you know what your talking about, lol..

Keep rockin, and good luck on your goals!