I've researched old posts, I've watched countless youtube videos and done a ton of Google searches. It feels like there's a ton of conflicting information and I just want to get an answer.
33M, 5'10. I'm currently 442 lbs. I started at 521 in October, and back in early November, I cut down to about 1300 cal/day. I've been doing IF the entire time, 18:6 with noon-6 being eating hours.
I know this number seems low, but it's very very high protein, so I'm always satiated and rarely feel hungry. I take daily vitamins and supplements to ensure I'm getting the vitamins I need.
And again by the standards of 1-2 lbs/week (though I think this might be aimed more towards people at a lower SW, and at my size larger numbers are sort of normal), I should be eating like 3000 cal, but, realistically I don't feel the need to. Initially I just planned to eat lower cal for a few weeks, but I've just gotten used to what I eat (I eat the same "rotation" of food) and feel good about it, don't feel hungry, don't feel low energy or overly tired or anything like that (though I do feel cold a lot more often).
Is there anything I should be worried about by eating at 1300 long-term? If I absolutely must increase them to a higher number, what's the lowest I could reasonably be at and not be risking my health? Is the better alternative to focus more on metabolic adaptation and go to a higher number for 1-2 days a week?
I understand people will make comments about how this isn't sustainable long-term, or how I'll regain the weight, I've read those replies - I'm 100% confident that I'm content eating what I'm eating, I quite enjoy my food, I don't feel hungry, and I have had very good success with what I've been doing. I'm not concerned about whether I'll be able to maintain this long term, because I'm confident I could - what I'm curious about is if I'm going to risk anything with my health by doing this.
Answer
Tough one to answer, because it sounds like you found a good rhythm and it’s working fine and you’re getting weight off.. and that’s great.
I don’t know any answers that are legit. So I’ll hope you are eating nutritious food and feeling good and that if a situation arises where you do feel like more calories are warranted, you don’t cling to the strategy. But everyone has to find a path that works and this seems to be working.
Cold makes sense. You aren’t cooking away a furnace full of calories but staying warm. I think that’s good.
Best of luck to you.
Answer
Imo…>25% deficit on rhe regular is getting risk area. Losing hair is one thing…but you are going to run high risk of stones, and maybe more. The faster you lose and are low om protein…the more likely you will have excess loose skin I’m the end as well.
I dropped over 200 lb…and yeah, I dropped some of that fast. In retrospect…I was fortunate to have no issues.
Answer
You’re doing a great job. Health-wise it’s certainly much much better reducing your weight than addressing any minor impacts from low calorie intake. It works for your and your body is responding positively - keep going.