If you’re looking to lose weight, you might think counting calories and eating less is the way to go, but that isn’t always true. Terry Fairclough, a personal trainer and co-founder of Your Body Programme, suggests that undereating can be counterproductive. Though many opinions exist about the best diet for weight loss—be it low-fat, low-carb, high-protein, or intermittent fasting—it’s important not to drastically cut calories.
A big calorie deficit can lead to weight loss, but not necessarily to fat loss, which is what most people aim for. The key is not to undereat. The Western diet is often too excessive, so while some may need to reduce calorie intake and adjust their diets, extreme calorie cutting is not the answer.
When we consume food, our body converts carbohydrates into glucose, the main energy source for our cells. When excess glucose isn’t needed for immediate energy, it’s stored as glycogen in muscles and the liver, along with water. So, when you cut calories, you’re mainly losing water and carbohydrates, not fat. A prolonged calorie deficit can trigger the body to retain fat and break down protein instead.
Eating enough calories with balanced macronutrients (fats, carbs, and protein) is crucial. Fat, contrary to popular belief, is essential for exercise and overall health as it provides more energy than carbs or protein and is a key fuel source.
Cutting too many calories can lead to nutrient deficiencies, affecting body systems including the immune and digestive systems, and slow down metabolism. Health issues like fatigue, malnutrition, and hormonal imbalances can arise from poor nutrition. Additionally, stress and cortisol release due to calorie restriction can further impact weight by slowing metabolism and increasing fat storage, especially around the belly.
Your sleep can also suffer from undereating. Low blood sugar triggers adrenaline release, which interrupts sleep, affecting overall health and weight regulation. Bodybuilders often restrict calories to get lean for competitions but then return to normal eating, highlighting the importance of cycling properly to avoid health issues.
Ultimately, consuming the right amount of calories tailored to your body type, goals, and activity levels is crucial. Your Body Programme offers tools like the YBP calculator to help determine your dietary needs.
It’s vital to nourish your body with adequate calories, lean proteins, healthy carbs, and fats. Increase calorie intake sensibly and prioritize foods like lean meats, eggs, fruits, vegetables, whole grains, and healthy fats. These dietary practices can better support weight loss and overall health.
