How Aggressive Should You Be With Your Diet?
Dieting is a journey many embark on, especially when fitness goals are in sight. But how intense should one's dieting approach be? While the allure of quick results might tempt many to take an aggressive route, it's essential to understand the implications.
If you consume fewer calories than you burn, you'll lose weight. It's a simple equation. But, dive deeper, and you'll find that if you drastically cut down your calorie intake, you enter an aggressive deficit.
This strategy can lead to rapid weight loss, which sounds appealing. However, it's not without its side effects, especially concerning your health.
While there might be situations where an aggressive dieting approach is justified, it's generally not advisable for those new to the fitness world.
Considerations for Aggressive Dieting
Body Composition: Going hard on your diet can result in a loss of muscle mass. Research has shown that those with a significant calorie deficit saw a decrease in muscle mass. This is a crucial factor to consider for someone looking to maintain or build muscle.
Resting Metabolic Rate (RMR): Your RMR is the energy your body requires at rest. An aggressive diet can impact this rate. Studies indicate a notable decrease in RMR for individuals on a stringent calorie deficit.
Tips for Those Thinking About Aggressive Dieting
If rapid fat loss is on your agenda, remember:
Short Dieting Phases: Don't prolong aggressive dieting. Limit it to a few weeks, then transition to a more balanced eating routine.
Prioritize Protein: Ensure you're consuming adequate protein. It's vital for muscle maintenance and can even enhance fat loss.
In Conclusion
Dieting, especially when aggressive, is a personal choice. While it might offer quick results, weighing the benefits against potential health implications is crucial.
Achieve your ideal physique with customized and results-driven 1-on-1 online fitness coaching programs.
Resources
Loucks AB, Callister R. Induction and prevention of low-T3 syndrome in exercising women. Am J Physiol. 1993 May;264(5 Pt 2):R924-30. doi: 10.1152/ajpregu.1993.264.5.R924. PMID: 8498602.
Langan-Evans C, Germaine M, Artukovic M, Oxborough DL, Areta JL, Close GL, Morton JP. The Psychological and Physiological Consequences of Low Energy Availability in a Male Combat Sport Athlete. Med Sci Sports Exerc. 2021 Apr 1;53(4):673-683. doi: 10.1249/MSS.0000000000002519. PMID: 33105389.
Peos JJ, Helms ER, Fournier PA, Ong J, Hall C, Krieger J, Sainsbury A. Continuous versus Intermittent Dieting for Fat Loss and Fat-Free Mass Retention in Resistance-trained Adults: The ICECAP Trial. Med Sci Sports Exerc. 2021 Aug 1;53(8):1685-1698. doi: 10.1249/MSS.0000000000002636. PMID: 33587549.
Siedler MR, Lewis MH, Trexler ET, Lamadrid P, Waddell BJ, Bishop SF, SanFilippo G, Callahan K, Mathas D, Mastrofini GF, Henselmans M, Vårvik FT, Campbell BI. The Effects of Intermittent Diet Breaks during 25% Energy Restriction on Body Composition and Resting Metabolic Rate in Resistance-Trained Females: A Randomized Controlled Trial. J Hum Kinet. 2023 Jan 20;86:117-132. doi: 10.5114/jhk/159960. PMID: 37181269; PMCID: PMC10170537.
Oxfeldt M, Phillips SM, Andersen OE, Johansen FT, Bangshaab M, Risikesan J, McKendry J, Melin AK, Hansen M. Low energy availability reduces myofibrillar and sarcoplasmic muscle protein synthesis in trained females. J Physiol. 2023 Aug;601(16):3481-3497. doi: 10.1113/JP284967. Epub 2023 Jun 29. PMID: 37329147.