If you’re thinking about losing weight, you might assume it’s all about counting calories and eating less, but that’s not always the case. Terry Fairclough, a personal trainer and co-founder of Your Body Programme, has heard a lot of different opinions about the best diet for weight loss.
People often wonder if they should be counting calories, following a low-fat, low-carb, or high-protein diet, fasting, or eating small, regular meals. While these strategies might work in specific situations, there’s one thing you should avoid: under-eating. You might know someone who drastically cuts calories to get “beach body ready,” and while they might lose weight initially, it’s not the best approach.
While a calorie deficit can help with weight loss, it doesn’t necessarily lead to fat loss, which is what most people want. The Western diet typically includes more food than necessary, so some people might benefit from a slight calorie reduction, but extreme calorie cutting is not the answer.
When we eat, our bodies break down carbohydrates into glucose, which fuels our cells. Excess glucose is stored as glycogen in our muscles and liver, along with water. When we reduce calorie intake, our bodies lose water and glycogen, not fat. Long-term calorie deficits trigger the body to preserve fat and break down muscle instead.
Protein intake is crucial because it helps burn fat to sustain muscle mass, even at rest. Therefore, it’s important to consume enough calories and include fats, carbs, and protein in your diet. Despite popular belief, dietary fat is essential. It provides more energy than carbs or protein (nine calories per gram vs. four) and is a vital fuel source for exercise.
Moreover, cutting calories and nutrients can lead to deficiencies and health issues, impacting the immune, liver, and digestive systems, and slowing down metabolism. Common health problems from under-eating include fatigue, malnutrition, osteoporosis, anemia, hormone issues, and fertility problems. Extreme calorie deficits also stress the body, increasing cortisol levels which leads to more fat storage, especially around the belly, and can cause thyroid problems and slow metabolism.
Under-eating also affects digestion and nutrient absorption, impacting overall health and making it harder to lose weight sustainably. Poor sleep due to fluctuating blood sugar levels can worsen these issues, affecting liver function, immunity, and productivity.
Some bodybuilders restrict calories to get lean for competitions, only to increase them again afterward. However, improper calorie cycling can make you ill. Constant calorie cutting trains your body to store fat for survival, making it nearly impossible to lose weight if you eat more than your restricted limit.
It’s vital to eat the right amount of calories and nutrients for your specific body type, goals, and lifestyle. Your Body Programme (YBP) offers a calculator to help determine your needs. Embrace a balanced diet with lean proteins, healthy carbs, and fats to support your metabolism and overall health.
In conclusion, proper nutrition involves eating the appropriate number of calories for your body and lifestyle to stay healthy and maintain an optimal metabolism. Restricting calories often backfires, leading to poor health outcomes and weight gain in the long run.
