If you’re trying to lose weight, you might think counting calories and eating less is the way to go. However, Terry Fairclough, a personal trainer and co-founder of Your Body Programme, suggests otherwise. Many people have questions about the best diet for weight loss—should we count calories, follow a low-fat or low-carb diet, or eat high-protein foods? Should we fast or eat several small meals a day?
While a big calorie deficit can lead to losing weight, it doesn’t necessarily mean losing fat, which most people aim for. The Western diet tends to overcompensate, meaning many people do eat too much. But it’s not about drastically cutting calories. That approach can backfire, stalling fat loss and even leading to muscle breakdown.
When we eat, our bodies convert carbs into glucose, a sugar that fuels our cells. If our bodies don’t need glucose right away, it’s stored as glycogen in muscles and the liver, accompanied by water molecules. When calorie intake drops, our bodies use stored glycogen (and its water) first, not fat. Long-term calorie cuts can trigger the body to hold onto fat, breaking down protein instead. Protein is crucial since it helps burn fat while at rest, so ensuring you consume enough calories from fats, carbs, and protein is key.
Fat, contrary to some beliefs, is essential. It’s a vital energy source, providing more calories per gram than protein or carbs. Fat can be accessed during exercise. But cutting out fats decreases energy availability, hindering workouts.
Nutrient deficiencies can arise from cutting calories too much, affecting vital body systems like the immune and digestive. Health issues resulting from under-eating include fatigue, malnutrition, osteoporosis, hormonal imbalances, and fertility problems. Extreme calorie deficits stress the body, leading to problems with cortisol, a stress-related hormone. High cortisol levels can slow metabolism, increase belly fat, and interfere with thyroid function.
Poor eating can also disrupt digestion, meaning your body misses out on essential nutrients. This gloomy state affects sleep, as hormone imbalances can wake you up at night, harming liver function and overall productivity. In the fitness world, some bodybuilders restrict calories temporarily before increasing intake again. However, improper execution can cause health issues.
If you restrict calories too severely, basic bodily functions might weaken, making weight loss harder. Eating above your calorie limit can lead to fat storage due to the body’s fear of an impending famine. That’s why it’s critical to consume the right balance of calories, carbohydrates, fats, and proteins, tailored to your body’s needs, activity level, and goals.
The Your Body Programme helps individuals determine their specific calorie needs. With experience, the program shows that increasing calorie intake can aid in fat loss. Eat plenty of lean proteins like chicken, eggs, and fish; include healthy carbs like fruits, veggies, sweet potatoes, and whole grains; and consume healthy fats like avocados and nuts.
Terry Fairclough, co-founder of Your Body Programme, is also a nutrition therapist who believes in eating to fuel rather than restrict the body. His approach is not just about cutting calories but about optimizing nutrition for better health and performance.
