What Happens In A Calorie Deficit?
A calorie deficit occurs when the number of calories you consume is less than the number of calories you burn. This strategy is often used for weight loss and can vary from minor to extreme deficits. You may have heard the phrase “calories in, calories out,” which refers to the concept of a caloric deficit.
What is a Minor Calorie Deficit?
A minor calorie deficit can differ from person to person, depending on various factors such as age, sex, basal metabolic rate (BMR), and more. Generally, a deficit of up to 500 calories can be considered minor. Deficits in this range tend to be more manageable and are less likely to cause undesirable side effects while allowing weight loss.
Effects of a Major Calorie Deficit
In some cases, caloric deficits can be taken to extremes, which often does more harm than good. A study conducted in 1950 illustrates the importance of avoiding extreme calorie deficits. The study involved a group of men who were initially fed their baseline required calories for 3 months to maintain their health. For the following 6 months after, their caloric intake was halved, dropping from around 3,500 calories to 1,750. This drastic reduction had significant physical and mental impacts on the participants. By the end of the 6 months, participants had lost 25% of their body weight and experienced several negative side effects:
Mental Side Effects:
Increased possessiveness over their food at mealtimes
Obsession with food, which became the focal point of their conversations, journals, and movie selections
Development of anxiety and depression symptoms that were not previously present
Physical Side Effects:
Gastrointestinal discomfort
Headaches
Hair loss
Cold intolerance
Basal metabolic (metabolism) rates decreased by 40% from their baselines
After the damage from the deficit, participants began a recovery period. For the first 2 weeks, they were allowed to eat without restrictions, consuming an average of 7,000-10,000 calories a day.
How Can I Safely Try a Caloric Deficit?
Given the negative side effects of extreme calorie deficits, it’s essential to find a balanced approach:
Start with a Small Deficit: Begin with a 200-500 calorie deficit and adjust as needed. This can be achieved by either increasing the calories you burn (exercise) or decreasing the calories you consume, or a mix of both.
Listen to Your Body: If you experience symptoms such as fatigue, dizziness, or brain fog, you may be eating too little.
Use Tracking Tools: Utilize apps or programs to help monitor your daily calorie intake.
Maintain a Balanced Diet: Avoid completely cutting out any food group, such as carbohydrates. All food groups are important for our bodies. Instead, consider increasing your protein intake, as protein is more filling and has a higher thermic effect (it takes more calories to digest). Adequate protein intake will also help maintain muscle mass during a period of calorie deficit.
Keep A Deficit Period To a maximum of 8-12 weeks: In order to avoid long-lasting negative side effects, do not stay in a deficit for longer than this.
By following these guidelines, you can create a safe and effective caloric deficit that supports your weight loss goals without the negative side effects of extreme measures.
Questions about utilizing a deficit properly? Check into our Nutrition Coaching Options.
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