What are the side effects of creating a huge calorie deficiet?

[Anonymous]

What are some things I might have to worry about if I create a huge calorie deficit. I will be eating about 2000-2500 calories but I will be burning over 3300 calories twice a week.

Updates

+1 y

I forgot to mention, I will be eating plenty of carbs, 120g of protein, plenty of vitamins through fruits and vegetables.

Updates

+1 y

my routine will be

breakfast: plenty of carbs, 30g of protein, plenty of vitamins

playing moderate sports for 4-5 hrs

eating non-fat yogurt 30g of protein approx

going to the gym and light cardio as warm up then working out

protein drink and fruits

playing singles tennis 2-3 sets for about one hour+

dinner

yoga

midnight snack + milk

lastly I will be drinking about 8-10 liters of water to stay hydrated throughout the day

[just_tired]

That actually sounds potentially a good idea. It's quite rare in this site. I suggest eating something a bit salty, fatty, sugary the day after the deficit (it can be like lasagne or something instead of fast food or sh*t like that). It brings your fat burning hormones back up. You don't need to go above the daily calorie intake but it's just a small "message" to the body that you're still getting enough nutrition. But overall if your diet is well planned, you should get good results.

I'm just wondering out of curiosity how are you going to create that deficit? Are you training for a triathlon or something?

[Asker]

thanks, don't worry I don't eat fast food at all. I will be eating a lot but I checked online to get an approximate for calories burned which is at approx 3,300 on link

Unlike most people I just enjoy being active and I found some people like me in my area so I will take advantage of it. I do plan on playing tennis competitively once I find a job but for now its way too expensive.

[Anonymous]

8 to 10 liters of water per day is too much.

you do know that drinking too much water is bad for you, right? Not only because you wind up pissing away any vitamins and supplements you've taken during the day but haven't digested yet, you're also diluting the electrolytes and salts in your body, to the point where you can pass out and die.

Here's a decent calculator which will help you estimate how much water should safely drink a day.

link

[Asker]

my body is way different compared to the average person. I have to drink at least 5-6 liters of water on a normal day otherwise I feel dehydrated all day. I also sweat a lot so I have to make sure I have enough liquid in my body. I eat plenty of salts so that won't be a huge problem for me.

[Opinion Owner]

Are you diabetic?

[Asker]

Not that I know of. I just checked online where it says it is possible but you have to be urinating frequently too and I only use the bathroom 3-5 times a day at most. Not really sure where all that water goes to be honest.

[jmr2191]

@question asker, just go see a nutritionist. You're really looking for medical advice such as this on a website like this? Not exactly where I would go, but then again, I've always known that doctors study this stuff for a living.

[toulouse]

2,000 calorie deficit per week, would result in less than a pound of weight loss per weak. health experts suggest not losing -or gaining- more than 1- 2 pounds a week. so from a health standpoint, you are fine.

how long will you be on this regimen, over time the weight loss will add up.. but over a long period of time. so unless you are going to be doing this for 10 months, I wouldn't worry.

een eating 3,000 instead of 2,500 will dramatically slow down, the weight loss. by half.

btw, why can't you just eat 3,000?

[Asker]

because its hard to find the time to eat so much as it is

[toulouse]

what is your time table as of now, when how often are you planning to eat.

if its really a pain just exercise for one hour less, you'll chop off 500 calories.

or eat 1,000 3 X times a day. just eat healthy but concentrated foods.

men generally eat around 3,00 anyways.

also if you don't mind losing a pound a week. don't worry about it.

losing a bit of weight is usually healthy. gets rid of toxins. unless you are starting off, already underweight, you wil be fine.

[toulouse]

Are you sure you need 40 cups of water a day?

Generally, Adults working under extreme temp/ conditions, require around, 3 or 4 liters per day.

Have you sorted out how to replenish electrolytes ? Drinking too much water can lead to a condition known as water intoxication and to a related problem resulting from the dilution of sodium in the body, hyponatremia... Water intoxication and hyponatremia result when a dehydrated person drinks too much water without the accompanying electrolytes.

[Asker]

like I told the other guy, my body requires a lot of water naturally. But I don't exactly drink 40 cups of water. I carry a couple of one liter bottles everywhere with me. Every time I have went to play for 4-5 hours I end up drinking 3 liters of water and I carry one can of v8 vegetable juice since it has 25% sodium to replenish my salt.

I am not doing it for weight loss, I just enjoy being outdoors as much as possible, just had to make sure it wasn't dangerous for me, check the update bout food

[Asker]

eating a lot at once doesn't sit well in my stomach by the way and it will make me lazy =/

[toulouse]

i know you don't want to lose weight.

and good, if you know your needs that's great. your body can naturally handle about 15 liters if your kidneys function properly, & good idea about the v8. I do the same when I'm exercising alot.

what are your meals going to be?

[Asker]

depends on day but it will be generally along these lines

fruits, vegetables, beans, rice, bread, peanut butter, nuts, juice, milk, cheese, yogurt and protein drink

[Marrryyyyy]

your liver might function better :) make sure you aren't underweight to begin with or consult a nutritionist!

[Asker]

I am on the athletic end with some bodyfat

[jmr2191]

@question asker The liver won't function any better. The whole body will end up messing itself up. Does anybody have any idea the amount of vitamin deficiencies and immune system problems he's going to experience? Ever heard of something called anemia? Welcome to the world of medicine.

[Anonymous]

If you're only burning the 3300 twice a week, then you're only having an 800 - 1300 calorie deficit twice a week. Presumably the rest of the week, you just eat normally?

There won't be too many side effects from this. The main things are, of course, to eat lots of protein and possibly amino-acid supplements for muscle growth and healing if you're doing lots of physical training (on your twice a week extreme days)

If you're doing something like long distance running instead, then you need to concentrate more on complex carbohydrates which will metabolise into tryglycerides, and keep your electrolyte levels up. Megnesium salts or supplements can help prevent cramping, and there's other things you can take to prevent the sort of damage that comes with long distance running (such as your toenails falling off).

[jmr2191]

Unbalanced diet, over exertion, too much water? You're goig to miss out on a lot of nutrients dehydrate yourself/heat exhaustion and drown your own body (yes, it's possible). I just have one question: ARE YOU INSANE?!

[Asker]

how is it an unbalanced diet

over exertion and too much water isn't a big issue for me since I have done it before and it wasn't so bad just made me really hungry. I want to know the effects of doing it often. I naturally require at least 5-6 liters of water so I would require a lot more water if I work out for long periods. Its not like I would force my self to drink the water I would drink when I'm thirsty.

[jmr2191]

You need to minimize carbs, each more vegetables, put red meat and poultry in your regular diet and eat some friggin while grains. Different foods carry different vitamins. If you don't eat much meat, watch your vitamin b12 become deficient and cause anemia. The longitudinal affects are as stated in he original answer. Working out excessively isn't healthy either.

[jmr2191]

You want bigger muscles? The way muscles grow is you tear them while working out. Then, the body fills it in and your muscles grow. This takes at least a day. You're never going to give them that chance. Even your regiment is faulty. Don't believe me? Look it up.

[Asker]

I can't put any meat, eggs or fish in my diet since I'm a vegetarian. I eat a variety of foods fruits, cooked vegetables, beans, rice, bread, peanut butter, nuts, juice, milk, cheese, yogurt and protein drink. I get B12 from milk, yogurt and vitamin supplement

[Asker]

i couldn't care less about muscles, sports is just a lot of fun for me. I only workout and build some muscle to avoid injuries.

[jmr2191]

Vitamin supplements aren't absorbed by the body entirely. Maybe 30% gets absorbed. Ask a nutritionist what you should do. Vegetarianism is livable, but you have to plan your diet carefully.

[Asker]

I know which is why I break the vitamin pill in half, I don't need an expensive urine. I am not a nutritionist but I know what to eat and what not to eat since I have put a lot of hours into research on it. . Like I eat beans mixed with potatoes and other vegetable because beans have a lot of iron so playing sports won't reduce my iron a lot. Beans will provide me with the protein while potatoes provide carbs for energy. I bring v8 vegetable juice for vitamins and sodium in the heat.

[Asker]

I mostly needed to know if there is any thing bad that can happen from a large calorie deficit since I would be around -800 to -1000+ on calorie deficit

[jmr2191]

There is. V8 won't hydrate you. What you're doing is really risky. If you've been doing it for awhile, okay, but you're not going to happy with the longitudinal consequences. I can't make you do are refrain from your proposed regiment, but I can strongly advise thoroughly rethinking this.

[martyfellow]

There shouldn't be serious side effects from a calorie deficit unles you're already at minimal body fat levels. Your body will only benefit from usin gup ecess fat reservesm and you'll feel more alert and healthier without the extra weight.

[danndan6]

if the deficit is very large, the negative effects with be mental fatigue, crankiness, reduced self control and a slowed metabolism. technically the last one occurs more often when the deficit happens from calorie restriction instead of burning

[kheserthorpe]

That's not a huge calorie deficit.

[Asker]

ahh okay, I have always been told not to go over 500 so I had to make sure

[antonlikesmlb]

Your metabolism will slow down.

[Asker]

permanent or temporarily?

[antonlikesmlb]

Temporarily. You can keep it up by exercising.