If you’re looking to shed some pounds, the go-to advice is often to count calories and eat less. However, personal trainer Terry Fairclough suggests it might not be as straightforward as that. There are varying opinions and questions about the best diets for weight loss. Should we track calories? Follow a low-fat, low-carb, or high-protein diet? Opt for fasting or regular small meals?

While a big calorie deficit can result in weight loss, it doesn’t guarantee fat loss—often the main goal. Our Western diets usually include more calories than we need, so a slight calorie decrease may be helpful. However, drastically cutting calories isn’t the key to losing weight.

When we eat, our body converts carbohydrates into glucose, our main energy source. If unused, glucose is stored as glycogen in muscles and the liver, which holds onto water. When cutting calories, you’re losing more stored carbohydrates and water than fat. If you reduce calories too much, your body actually holds onto fat and breaks down protein instead. Hence, eating enough calories from fats, carbs, and proteins is vital.

It’s important to understand that fat provides more energy than carbs or protein and is essential for exercise and staying in shape. Cutting all fats can leave you without the energy needed to burn excess fat. Overly restrictive diets can also lead to nutrient deficiencies, impacting health systems like the immune and digestive systems, and could even slow down metabolism.

Undereating may lead to health issues like fatigue and hormonal imbalances. Extreme calorie deficits increase stress, releasing cortisol—a stress hormone that can cause weight loss initially but could lead to fat gain over time. This happens because the body clings to fat and breaks down protein, slowing metabolism and potentially causing thyroid problems.

Restricting calories can also disrupt digestion and nutrient absorption, affecting overall health and weight loss efforts. Poor sleep, resulting from low blood sugar and stress, further hampers metabolism and contributes to weight gain.

Some bodybuilders cut calories to lean down, but doing it unsafely can cause health issues. Over time, severe calorie restrictions can make losing weight difficult, as the body adapts to store more fat.

Ultimately, it’s crucial to eat the right amounts of calories, carbs, fats, and proteins tailored to your body type, goals, and lifestyle. Fairclough’s Your Body Programme helps individuals determine their nutritional needs. His approach suggests that increasing calorie intake can actually aid in fat loss.

Aim to consume ample lean proteins, healthy carbs, and fats, such as lean meats, legumes, veggies, and healthy oils. Becoming nourished and maintaining a balanced diet will support metabolism and help achieve weight goals.