3000 calorie deficit - Sustainable? Healthy?

[SunsetRunner]

Hey guys

I am on a high protein diet and low carbs. My breakfast is my biggest meal for the day. My daily intake of food is around 1222 calories and I burn just over 3000 per day. }(this includes exercise). if I continue on this should I be on the right path for weight loss?

[sarah1220]

I'm pretty sure it depends on what your weight loss goals are. From what I understand (I'm no doctor though) is 750 is a sustainable calorie deficient. You don't want to lose weight too fast. I'd talk to a doctor thats what I did. 

[farmer2]

that does seem pretty extreme deficit... to loose weight slowly is better for you and from what ive been told easier to keep off.. i also am no dr, so you may want to evaluate your weight loss goal his him/her

[princesshaleigh]

It's great that you want to lose weight and you're doing an excellent job burning calories! If you start to feel tired or fatigued, I would gradually decrease the deficit to somewhere between 750-1,000. A consultation with your doctor is usually recommended before you start a larger challenge for your body, but, if you're feeling great, then it is up to your discretion whether or not the 3,000 calories deficit is right for you! 

I've heard that a 750 calorie deficit is a good path for weight loss so, I think you should be on the right path with our plan! 

Good luck and feel free to add me so we can do challenges together if you'd like!

[Mukluk4]

---

@SunsetRunner wrote:

Hey guys

I am on a high protein diet and low carbs. My breakfast is my biggest meal for the day. My daily intake of food is around 1222 calories and I burn just over 3000 per day. }(this includes exercise). if I continue on this should I be on the right path for weight loss?

---

Since everything is private on your profile.  How are you getting to 3K burned (what activities are you doing, are they the same everyday, etc.)?  What device are you using to track this activity?

The biggest concern I see is recovery.  This may be an o.k. kick-start, but I don't think you can maintain the activity level (losing strength, getting sick more often) without an increase in the right types calories.

[Bill_k]

Isn't that an 1800 calorie deficit?  Sounds good to me but i would eat some fat too.It helps the body adjust to using body fat i've heard.

[SunsetRunner]

As it's been mentioned it's not 3000 calories deficit ( I think you would sooner starve yourself ). If you eat 1222 and spend 3000 then it's 1778kcal. I set my Fitbit app for 1000 calories deficit but most of the times I reached higher values and I was absolutely fine. Not feeling hungry and still full of energy. However going to crazy numbers will make your diet harder to sustain. What I found ( and probably what you also experience ) is that after a workout I didn't feel any hunger. I could eat breakfast ( 240-260kcal ) and then a few hours later go for a 1-hour workout ( mostly run ) and still feel not hungry after that. This helps to sustain such deficit but I wouldn't opinion if it's safe to do so or not. I didn't try a low-carb diet. My meals were balanced to give all nutrients and my breakfast was the lightest one ( 3-4 small low-cal meals a day, fruits as snacks if needed ), so I never lacked energy and despite similar daily deficit to yours, for me, it did work. I guess, if you don't overexercise, it will bring you desired effects. Just know what you're doing and in a case of any doubts consult a specialist 🙂