Deficit

• if my TDEE is 1600 calories, is going on a caloric deficit of 1000-1100 cals fine?

• Caloric deficit or maintain?

  In order to retain muscle mass while losing body fat & lifting weights. Do you need to be a caloric deficit or maintenance calories?

• Will I lose weight with my under calorie deficit? Without IF

  If I stopped doing IF and I stay under my BMR calories will I lose weight?

• How to incorporate dry fasting into a weight lifting caloric deficit diet

• Calorie deficit

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• Will my metabolism slow down with fasting and calorie deficit?

  I'm doing IF 14-16 hours everyday and eating around 1000-1500 kcal daily. I know that fasting doesn't wreck your metabolism, but calorie deficit does. In my case, since I'm doing both, will it still eventually slow my metabolism down?

• Will a caloric deficit stunt my growth as a teenager?

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• I am a noob. Please educate me. What’s calorie deficit?

  So I have been lurking in this sub and learning a lot about IF. One thing i see gets mentioned a lot is “calorie deficit”. What is that? From my research I believe it is eating 400-500 less than your...

• Question about calories deficit

  So technically if you ate just a Big Mac one time everyday, (like 600ish calories I think) would you still lose a ton of weight? I know it’s awful for you and no nutrients but I’m just trying to basically...

• low carb calorie deficit 18:6 vs high carb calorie deficit 18:6

  If I eat the same amount of calories for example 1200 calories, which would be better for losing weight faster. low carb calorie deficit 18:6 vs high carb calorie deficit 18:6? Would I lose the same amount of fat...

• Can refeeds be kind of cheat meals? Ultimately would be in a caloric deficit.

• Macro and Calorie Deficit

  I know you want to roughly intake 0.8 to 1.0 grams per pound of weight for protein. Ideally if you want to lose weight/body fat are you suppose to take in your ideal body weight amount of protein or your...

• No weight loss even with caloric deficit

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• hey guys and girls, I need ur opinion. which one do you think is better calorie deficit or OMAD

• Dangerous calorie deficit

  What’s a dangerous calorie deficit for losing weight- I’m hitting the treadmill everyday, burning 600 calories or so an hr, 6 incline, 3.2 speed. 285, 5’11, 31(m)

• Question about calorie deficit and fat

  So I’m currently only consuming 1300 calories a day with a goal of 30 grams of fat a day as well. If I remain within the 1300 calorie goal but go over the 30 grams of fat I am allowed...

• What happens if I’m doing OMAD but happen to be not in a calorie deficit

• How much of a deficit is needed for 16:8?

  I have been working with a dietitian for the last couple of months and we have settled on a good plan, focusing on high protein foods. However, eating throughout the day for a long time really does not work with...

• Calorie deficit and protein

  Is a diet with less than 1g protein per LB bodyweight going to be effective at cutting bodyfat?

• I need some suggestions with IF and calorie deficit

  Hi there, I just need some information about what to do after reaching my target weight? Should I just switch back to my maintenance calories to keep at that weight or would not doing IF after that point affect my weight...

• [Q] Is it ok if I add a slight calorie deficit to a 16/8 split?

  Hi, I have stubborn fat around my belly that is difficult to reduce. I'm wondering if I could weigh myself, work out my Cal's and sightly reduce them, or would this an undesirable? For context, I'm male and 48 years old,...

• Can daily vitamins help support my nutrition while in calorie deficit?

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• Caloric deficit and de novo lipogenesis. Does too much sugar cause fat gain in a caloric deficit?

  So I know that fat gain is just calories in and calories out, however today I learned that consuming too much sugar causes DNL which causes the sugar to be stored as fat. So if someone eats at a caloric...

• Is it possible to eat sugar and still lose body fat if in a calorie deficit?

  So for example, could someone eat say 10% of their calories in just added sugar daily whilst on a cut, or do they risk adding on body fat again even in a calorie deficit? As a followup question, when on a...

• How much does alcohol hinder fat loss if energy deficit is kept constant through the week?

  I looked around for posts about this, but most revolve around the likelihood of overeating when drunk, alcohol calories on top of daily calories, more likely to spend a day doing nothing, etc. Alcohol does hinder sleep and workout quality, may...

• Does Dr. Fung advocate tracking or caloric deficits on LCHF?

  On keto when insulin is low, in theory, it circumvents to 2 compartment model so the body can access its fat stores. However, despite having fasted 20 out of 60 last days (OMAD on eating days), I've actually gained about...

• Fasting on Keto or a Calorie deficit?

  Hey quick back story, I've tried a few diets I was 180kgs now I'm 120kgs I'm currently on a calorie deficit but the last 40kgs are getting harder to lose my friend told me me fasting worked really well for...

• Do I actually need a window for eating if I have a calorie deficit?

  I'm new to this and was considering on starting 16:8 IF. But I have a question, is an 8 hour window for eating actually necessary? Can I just limit my calorie intake to have less than I actually need?

• What calorie deficit should I be keeping once I break my fast?

  I’ve been fasting for about 3 weeks. By the time I eat I get full pretty quickly, and am worried I might be eating too few calories as a result. I don’t want to lower my basal metabolic rate, I...

• Is there risk of slowing my metabolism on a 20:4 and caloric deficit?

  I want to make sure I do it right, as I read alternate day IF caused resistant visceral fat, but wasn’t sure if 20:4 would cause the same resistance.

• Muscle gain while fasting/calorie deficit

  Is it possible? I'm currently 143kg down from 150kg in past 2months by doing slight walking and mostly 20/4, I aim to eat around 1400kcal a day currently, sometimes its less, with one or two days in the weekend when...

• TDEE Rapidly Decreasing at Calorie Deficit

  Hi all - I've been in ketosis for several weeks now. I started tracking my calorie intake versus weight loss to get a better view of my TDEE. For the first 3+ weeks I was getting full at barely more...

• Intermittent Fasting / Calorie Deficit while exercising?

  Hi guys. It's been a few months since I've decided to lose weight. I'm 23, 170cm and I started at 100kg now down to 88kg, and I plan to keep going until I hit 70kg. So far what I've been doing...

• Should you eat at a deficit on refeed days?

  I was wondering if you should you eat at a deficit on refeed days? Doing EOD/ADF if that matters.

• What happens if you consume enough protein but are always at a deficit ?

  I was wondering what the end result would be if i were to continue cutting, but getting enough protein and generally eating a well-balanced diet. Would I continue to get stronger until I reach some limit before i have...

• Amount of protein and what type to rebuild facial muscles/collagen deficit?

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• Calorie, deficit, TDEE, & MFP questions (16:8 newbie)

  My TDEE is 2,762 and “Cutting” is listed as 2,262. I downloaded MyFitnessPal as well and it suggested 1,800 calories based on my desire to lose 2 lbs a week. How do I know what to go by please? As...

• Can someone clear up some stuff for me re: fasting & calorie deficit?

  Despite having done so much research into intermittent fasting and calorie restriction, I’m still super unclear on some of the mechanisms of the two: i If the role of intermittent fasting in fat loss is to lower insulin so that the...

• Is my routine optimal? And will building muscle still be possible in a deficit?

  My basic question is am I going to be able to build my arm muscles with my current routine. I’m in no way a weight lifter, I just enjoy the feeling of getting stronger. And intermittent fasting works for me...

• Eating a calorie deficit, but no notable weight loss

  Hi there, I've been trying to lose weight and go from 205lbs to 180. I've been tracking calories for the last few weeks, and was initially eating about 1000 calories a day but have since upped it to 1500. I weigh...

• Fasting lowers calorie deficit?

  I'm sorry, I'm not sure if calorie deficit is the right word for it. I know from diets that you body adapts and burns less calories. Does the same happen with fasting multiple days?

• Fasting vs Extreme Deficit?

  What are the advantages to longer interval fasts (+3 day fasts) as opposed to extreme deficits (<1000cals p/day)? I’ve seen success stories from people who did intervals of three days of fasting with a one day refeed, but how is that...

• Does IF hasten weight loss if in a calorie deficit?

  I'm 30M, 5'10" 167-170 lbs, mainly looking to maintain or lean up some. Currently i aim for 1800 calories a day. Will IF boost how fast I lose weight compared to normal eating? Or is IF primarily used to...

• I still don’t get why there are caloric deficits

  I’m a tad confused, all. My understanding is as follows (I’m doing OMAD): - The point of intermittent fasting is to give the body time to tap into fat reserves. Eating leads to insulin production, which disrupts that. - Reducing caloric...

• Going below the minimum caloric deficit?

  Hi everyone! I'm pretty new to this so I have a simple question. What would the effects of going below 1200 calories be (or which ever the minimum mark is according to each person). Specially considering a 6:18 IF with...

• muscle loss in deficit

  i’m aware that technically at any level of sustained calorie deficit there is some degree of muscle loss, but at about how big of a deficit does there start to be a more significant loss that not even strength training...

• Can someone clear up some stuff for me re: fasting & calorie deficit?

  Despite having done so much research into intermittent fasting and calorie restriction, I’m still super unclear on some of the mechanisms of the two: i If the role of intermittent fasting in fat loss is to lower insulin so that the...

• Can you build muscle if you eat enough protein but you are overall in a caloric deficit?

  I’ve curious with this due to trying to build muscle while also cutting extra body fat. Say if you hit 1g of protein per body weight while your also in an overall caloric deficit can you still build the muscle...

• CICO & Exercise = too much deficit = Starvation Mode and slow progress?

  Sorry for the long post but need advice. Ive been doing IF for about 1.5 months. Usually 18:6 sometimes longer Im F38 SW178. Im down 12 lbs and I try to stay under 1500 calories per day, under 75 grams...

• Is it dangerous to be in a calorie deficit while fasting?

  I know that technically IF also puts you in a calorie deficit but I was wondering if it was dangerous to also only eat 700-1000 calories per day (recommended deficit for women) while fasting? I plan to also lift/exercise everyday...

• Question: Can you do as much cardio as you want to run a calorie deficit to burn fat?

  Age: 26 Weight: 245 pounds Wide body frame Height: 6 ft I do 4 hours on the elliptical at a low steady state to burn a little over 500 calories per hr with 15-30 min rest in between 1 hr for joints. I’m concerned about...

• How is my calorie deficit and muscle maintenance/building plan

  My current weight is 225lbs, and my overall goal is to go down to 200, But im hoping by the end of the year to at least get down to 210. I want to focus on burning body fat, but...

• Calorie Deficit (Confused)

  I'm confused between what you can read on calorie deficit vs. what you can read on fasting. Let's take a male with a TDEE of 2.000 kcals who wants to lose weight. Scenario A: Eats 1.000 kcals every day for a...

• IF, Ketogains, 40% Deficit

  **Background:** I've been IF most days for a little over 5 weeks now and have lost 17.6 lbs/ 8 kg since January 18. My longest fast was 24 hours then I made it to 53 hours 45 minutes with no...

• Amount of protein for minimizing loss of muscle in deficit

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• What will happen if protein intake is less than required and the person is on a calorie deficit diet

  Especially if weight loss is the end goal

• Struggling with a calorie deficit on OMAD

  Hi there, I was wondering if anyone had advice on getting to 1200 calories when only eating once a day? I’m 33/F, SW 210, CW 176. I’ve been measuring and tracking my food intake and I’m consistently landing around 900-1000 calories....

• Calorie deficit with IF vs without IF

  Kind of a followup question from my other one. If hypothetically, i maintain a 500 calorie deficit daily (1600 calories) WITHOUT IF compared to doing it with IF, would there be a difference in outcome after lets say, a year...

• I still don’t get why there are caloric deficits

  Sooo I’m a tad confused, all. My understanding is as follows (I’m doing OMAD): - The point of intermittent fasting is to give the body time to tap into fat reserves. Eating leads to insulin production, which disrupts that. - Reducing...

• Fasting vs calorie deficit

  Hi! Why do so many people say eating 800 calories a day for 4-6 weeks would cause health issues but some people water fast for a month at a time and it’s not frowned upon? Obviously in this scenario you...

• Does Intermittent Fasting produce the same benefits if there's no calorie deficit?

  Has there been research done on this? To explain, just in case - lets say my TDEE is 3000 kcal per day. If I practice IF, but still consume 3000 kcal per day, will there be any measurable health benefits (compared...

• 2500 Calorie Deficit, IF 16:8, Gym

  Low Calorie, Animal Based, Intense Weight Training. Some of ya'll might find this interesting. Im 29, Male, 6'1" and 205lbs. I've been following IF for about two and a half years, mostly 20:4, but now 18:6. Currently my goal is weight...

• Can consuming too much sugar cause fat gain in a calorie deficit? Thanks.

  Is this possible?

• Backing into IF through managing my attention deficit habits

  Hey folks. Great community - I appreciate the focus on positive change in here. I have formalized a 16:8 schedule and am moving forward with a goal of losing 40 lbs (280 --> 240 lbs @ 6' 5" (obviously American... target...

• Anyone find it incredibly difficult to be in deficit?

  I've done IF before and had moderate success. Restarted in mid-Jan and doing 16:8 but eating verrrry little before dinner. Like, 200 calories for lunch and that's it. Ive only lost 1 kg in the first month and tbh I'm...

• Does having one cheat day mess up the whole fasting “streak” I have going?

  Would one big cheat day to myself mess up the weight loss streak I have going on? Does it all restart?

• Cheat meals

  If I’m doing a OMAD/cico daily am I cancelling out any progress I’ve made over the week by having one cheat day a week or am I just paranoid

• calories?

  With IF, do you just skip a meal, or do you eat say your full calorie amount in your eating period?

• Has anyone(male) seen any weight-loss results while doing 24 hrs every other day?

  I am currently doing 24 hrs fast every other day, that makes it three times a week, and doing 16 hrs on the next day. So my question is that, has anyone lost any weight while following this type of...

• Question for weight loss.

  Hi, I saw a video about intermittent fasting. I believe Dr. Fung siad he didn’t recommend a calorie deficit for weight loss and that fasting is better. He siad our metobolic rate adjusts when we are in a calorie deficit...

• intermittent fasting

  can you gain or lose weight when you in intermittent fasting and positive energy balance if you lose weight how

• (Metric)Calorie counting while Intermittent Fasting 16/8?

  Hi. For the past month and a half, I've been calorie counting to not eat more than 6200kj a day and maintaining a 8 hour eating window with 16 hours only drinking water. I've lost around 7kg. I don't exercise and...

• Confused about OMAD?

  Why are you supposed to eat at maintenance or a surplus on OMAD? You are eating for that day so shouldn’t it be a 500 calorie deficit regardless?

• OMAD vs. 16:8

  What works best for weight loss? What has been everyone's experience? Does calorie restriction play a role?

• Glucose storage vs. breakdown of glucose storage

  I've been looking through books and can't seem to find my answer anywhere. In glucose storage, is the ratio for preference of glucose storage (e.g. as fats, or glycogen) different to the ratio of how it is retrieved from different...

• Protein intake?

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• Does doing this result in a lower amount of weight lost?

  You are in a caloric surplus for a day out of the week but overall weekly you are losing calories. Does doing this result in a lower amount of weight loss? Pretty sure the answer is no, sorry...

• Starting a month of rolling 48's today. Lil Smokies and pickles for a month.

• Supplements breaking a fast ?

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• How does consuming protein work?

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• Is this realistic giving my weight and height?

  Hi guys! New to this thread, But been fasting off and on for awhile now. I have a goal of losing 10 pounds by next Wednesday the 16th. Here are my current stats: 24 y/o, female, 4’10/4’11, and 120 lbs....

• ADF & Keto Macros

  Long-time Ketoer and OMAD user. [Been off for 2 years with NICU baby having schedules rocked, then Covid] Just trying to up my game this year from OMAD to OMEOD My stats are: 31y/male/6'6" TDEE: 2200kcal OMAD macros: 15g carbs/200g protein/65g Fat = 1500kcal (55%...

• does the amount of food you eat affect sleep?

  if you under eat, does that make you have more insomnia and harder to wake up?

• Next 5 lbs

  Looking for some tips and tricks to help me with the next 5 lbs. I definitely feel like I’m plateauing after 30 lbs down, I have been maintaining for a few weeks now. What has everyone tried or what...

• have not lost any weight in 2 mths. what should I change?

• Opinions on my journey

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• Why am I having a much more difficult time losing weight this time?

  F, 23 16:8 IF CW: 193 This is my second go round with IF. I started it in April of last year and lost 30 pounds by September, as I was getting married. After the wedding, I unfortunately gained it all...

• Literature on rate of BF% losses?

  Hi, I was wondering if there was any literature on the rate of body fat percentage losses with various intervals of intermittent fasting (personally I'm doing 20:4). Thanks!

• Already put on weight lost from water fasting?

  wow so dissapointed was my first ever water fast found out about it from progamerjay on youtube i did 1 week and went from 80kg to 75kg and now 1 week and a half later I am back to 80kg,...

• Will my 21:3 IF (1200Kcal) be effective in weight reduction, if my carbs are 100g

• Question about 24hr fasts + OMAD

  Using very basic calculations, if we can assume 1 period of a 24hr fast = 0.5lb burned, it would take 20 days of 24hr fasts to burn 10lbs, right? Given the above, how does this work with OMAD at maintenance?...

• does intermittent fasting decrease hair health ?

  I have been told that hair loss increases when one doesn't meet their caloric and nutritional requirements. does this happen when you fast ?

• OMAD info

  I wanna try the OMAD diet. I just need some advice/tips. I’m currently 182 lbs. My goal weight is 121 lbs. How long would it take me (with OMAD)to reach my goal?

• fasting on and off frequently..

  I am such an ON AND OFF faster. I was on my 4th day, felt so nauseous and crummy that i ate some stuff- breaking my fast. My goal is weight loss. I have had benefits from autophagy and that is truly...

• How many calories can I eat during the weekend, if I water fast during the week?

  I’m 5’7” and 104 kg

• How does sugar intake affect calories in/calories out?

  I know that if you want to lose weight all you have to do is be in a calorie deficit, but what if you also have a high sugar intake while maintaining a calorie deficit?

• Is calorie counting needed?

  Hi all, I'm new to IF, starting today after doing research for awhile. Looking to lose 15-20 pounds totally and hoping this can help me do it. My question is, in order for this to work, do I need to...

• How much of your progress do you attribute to IF versus eating less calories overall?

• curious about prolong fasting vs OMAD and short term fasting and weight loss

  I understand the theories behind fasting and omad and keto and state of ketosis. I am curious if there's any study or any information on how much of a weight loss (not autophagy stuff) difference it is for lets say: 1....

• Stupid questions about calories and nutrition

  So I’m gonna list some awfully stupid questions here. Please don’t be rude I’m just trying to learn. So if someone has a basal metabolic rate (which if I understand is the calories they’d burn if they sat still all...