Step 2) Instead of
eating at a caloric deficit, you will aim to eat at a caloric surplus, at a maximum of 500 calories (excess) a day.
I'd recommend following the routine in this article and
eating at a caloric deficit to lose fat.
You can't spot - reduce the belly fat, but if
you eat at a caloric deficit, you will lose fat.
If you're
eating at a caloric deficit, then you might be more prone to muscle catabolism due to the energy restriction.
As long as I continue to
eat at a caloric deficit, I know I will lose weight.
Special note: If you have already mastered the Very Low Carbohydrate (VLC) or ketogenic way of eating, and / or are
eating at a caloric deficit, exercising or fasting you are naturally creating the optimal conditions for your body to produce ketones and put your body nutritional ketosis.
Not exact matches
In case you're interested, I now
eat at a slight
caloric deficit, keeping my intake
at around 1950 calories per day and I try and stick as closely as possible to the following macros: 25g net carbs, 90g protein and 165g fat.
Studies have shown that
eating low carb for extended periods of time, especially
at a
caloric deficit, will cause multiple hormone levels relating to metabolism to decline.
To get there, you'll need to maintain a
caloric deficit and focus on
eating clean, whole foods, and engage in some form of regular training that allows you to burn fat
at a faster rate and improve your muscle definition.
While you should aim for a
caloric deficit at first, if fat burning is your goal, you'll eventually get to the stage where you can actually
eat more because you've turned your body into a fat - burning machine.
You see, if you have properly created the ideal
caloric deficit and are therefore
eating your ideal amount of calories per day, it will cause you to lose weight
at the ideal rate.
So
at the beginning of your diet, you'd
eat 2,500 and closer to the end, you'd be
eating around 2,400 so your overall actual calorie intake didn't change much, but the size of your
caloric deficit did.
I'll be
eating at a severe
caloric deficit and most importantly, I'll be relying on fats for energy, since I'll be getting virtually no carbs.
The only reason why you will lose weight on this «fast» is the
caloric deficit you are imposing by
eating almost all your calories in fat but
at 1000 - 1200 calories a day.
Creating the
caloric deficit you need to lose weight
at the ideal rate is something I've already covered in detail right here: How Many Calories Should I
Eat Per Day To Lose Weight?
The best fat loss will probably be from
eating a nutrient dense diet while keeping your carbohydrates low, your protein
at very adequate levels BUT achieving a
caloric deficit from watching your fat intake.
-LRB-: I started exercising on April 18th (very specific x)-RRB- but overdid cardio and underate for one month (my weight didn't change
at all) And then I gradually increased my
caloric intake and now I exercise 30 minutes daily (2 days HIIT and 4 days bodyweight exercises) and
eat 1500 - 1650 calories a day (I have been doing this and perfectly hitting my macros which is 40 % C 30 % F 30 % P for one month while
eating clean) My TDEE is around 1770 (I have been in a slight
deficit x)-RRB- but my skinny fat body is still exactly the same, I know it takes time and I was wondering do I need patience or am I missing something in my nutrition or workout plan?
You can adjust your exercise levels and
eat less
at other meals and throughout the week to make sure you're still in a
caloric deficit.
Finally, don't forget that it's really easy to
eat back all the calories you burned off
at the gym in just minutes, so for true weight loss success, couple your workouts with a healthy diet that creates a
caloric deficit.