Rotate your Calorie Deficit

To ensure we stave off Starvation Effect and continue to lose Fat we must not maintain a calorie deficiency for a prolonged period of time, If we do our bodies will decide that there is a shortage of food and adjust our metabolism to match our intake.

To do this we must rotate between a Calorie deficit (tdee-500) and our TDEE, This like most things will be totally dependent on your physiology, To start off maintain a calorie Deficit for 3 days and then Eat your TDEE for 2 Days

If you are successfully losing 1-2 lb a week using this method then do not change things, if however you are not getting the results you require then there will be changes you need to make.

If you lose more than 1-2lb a week we are running the risk of triggering your starvation response so I would consider upping your TDEE by 250kcal per day before making any changes to daily deficiency and TDEE. Try this for a week or two and if it improves things then remain at that level.

Should things Not change and you are losing more than 1-2lb a week then increase your daily consumption by 250kcal a day again should this not work I would consider moving to a 2 day on 2 day off approach.

If you are not losing 1-2 lb a week there could be a number of underlying causes;

You may not have much Fat to lose, If this is the case don’t worry the less you have to lose the harder it will become; you should try to increase your activity levels further.

You may have been in the starvation response before starting, if you have been on a crazy low calorie diet before starting then I suggest leaving it as is for at least 3 weeks before deciding to make any changes Your body will get used to the fact that it is getting regular supplies of nutrients and will turn of your response.

If that doesn’t help Your TDEE could be incorrect, ensure that you have calculated correctly, should you need help email me.

If that does not help email me or leave a comment and we will take a look at your nutrition and activity together and see where the problem lies if you’re having problems then others may be too. by interacting we can make this course better for anyone who comes later and help you too.