If you’re trying to lose weight, you might think counting calories and eating less is the way to go. However, that’s not necessarily true, says Terry Fairclough, a top personal trainer and co-founder of Your Body Programme. As a trainer, I’ve heard various opinions and questions about the best diets for weight loss, such as whether to count calories, go low fat, low carb, or high protein, or if fasting is the way to go. Some people think eating small, regular meals three times a day is best.
While a large calorie deficit can result in weight loss, it doesn’t always equal fat loss, which is often the goal. Despite various dietary approaches, one thing is clear: under-eating isn’t the solution. You might know someone who drastically cuts calories to get in shape, which can lead to quick weight loss. However, this often means losing muscle and water, not fat.
The Western diet often leads to overeating, so a slight calorie reduction can help. But many think under-eating is the only way to lose weight, which isn’t true. When we eat, our bodies convert carbs into glucose, the main energy source for our cells. Excess glucose is stored in muscles and liver as glycogen, which includes water. So when you cut calories, you’re losing glycogen and water, not fat.
Your body can start burning protein instead of fat during long-term calorie deficits. Proteins are essential because they help burn calories to fuel muscles even at rest. Therefore, it’s crucial to eat enough calories that include fats, carbs, and protein.
Fat is a vital energy source, giving more energy per gram than carbs or protein. It’s also stored in muscles and easily accessed during exercise, unlike limited glycogen stores. Fats are essential for prolonged energy, particularly during workouts.
Cutting calories too much can lead to nutrient deficiencies, affecting your immune, liver, and digestive systems, and slowing down your metabolism. Issues from under-eating include fatigue, malnutrition, osteoporosis, anemia, hormonal issues, and fertility problems, as our bodies need protein and cholesterol to make hormones and enzymes.
Extreme calorie restrictions stress the body. Stress increases cortisol, a hormone that breaks down proteins and can cause weight loss initially but leads to fat gain and metabolic issues long-term. Elevated cortisol levels eventually lead to the body storing fat, especially around the belly, and can cause thyroid problems that further affect metabolism.
Stress also impacts digestion since the body prioritizes energy for muscle use rather than digestion during stressful periods. This can affect nutrient absorption and overall health, hindering weight loss or fat loss efforts.
Poor eating habits can also disrupt sleep. Dropping blood sugar levels trigger adrenaline release, waking you up and affecting sleep quality, which impacts detoxification, immunity, exercise, and productivity, leading to potential weight gain.
Bodybuilders might restrict calories to get lean but can face health issues if done improperly. Continuous calorie cutting can slow down your metabolism so much that even slight overeating leads to fat storage. It’s essential to consume the right amount of calories, carbs, fats, and protein for your specific body type, goals, activity level, age, height, and weight.
I founded Your Body Programme to help people understand their specific calorie needs based on their body types. The right balance of macronutrients is vital for optimal body function and metabolism.
A diet plan that doesn’t severely restrict calories often helps with fat loss. Include lean proteins like beef, chicken, eggs, fish, or vegan options like pulses and tofu. Add healthy carbs from fruits, vegetables, sweet potatoes, quinoa, brown rice, and wholewheat pasta. Healthy fats from avocado, nuts, seeds, and olive oil are essential too.
Terry Fairclough, co-founder of Your Body Programme, personal trainer, and nutritional therapist, emphasizes balanced eating without extreme calorie restriction.
