Adaptations From Dieting – Understanding Your Body’s Response
Regardless if you are 50kg overweight or sitting at 5% body fat, there will be negative adaptations on your body from dieting. Hormonal markers will be downregulated, and it is unavoidable when in a calorie deficit.
Now, depending on where your body composition sits on the scale will determine how quickly these adaptations take place. If you’re someone with a higher body fat percentage, we can get away with dieting you and keeping you in a calorie deficit for a longer period of time (maximum of 12 weeks). But the leaner you are, the more frequently we need to bring in what’s called a diet break, where we bring your calories to a maintenance level (mainly from carbohydrates) for a period of time (minimum 3 days), feed you full of nutrient-dense foods, and bring up those hormonal markers. This allows for fat loss to continue when returning into a deficit.
Fat loss gets romanticised. Shred season. Discipline. Clean eating. But when the reality sets in, saying no to pizza, managing weekends out, fitting meals around [...]
If you’re training hard but not seeing changes in the mirror, the missing link is probably your nutrition. More specifically, your macros. At Strength Lab, [...]
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