High achievers & Athletes,

Many believe that eating less is the key to losing weight, but the reality is much more complex—and sometimes even a little surprising.

At the beginning of my fitness journey, I subscribed to the widely accepted belief that consuming fewer calories would lead to a smaller body. It seemed logical: eat less, burn more. However, reality quickly set in, and it wasn’t as simple as it seemed. Perhaps you’ve experienced this too and found yourself in these frustrating cycles:

1. You manage to eat less for a few days but then end up overeating, creating a vicious cycle.

2. You restrict calories for a long period, only to see your progress come to a screeching halt.

THE DOWNSIDE OF CALORIC RESTRICTION

From my own experience, I started with a low-calorie diet, maintaining it for about a few days. But then hunger would strike with full force, overwhelming my willpower. I’d overindulge and then feel guilty, leading to even more restrictive eating. The result? A net increase in calories that left me feeling defeated and confused. It made me question if calorie restriction even worked or if it had somehow wrecked my metabolism.

THE PLATEAU EFFECT OF CALORIE RESTRICTION

Another phase involved rigorous meal prepping and tracking my intake. For a couple of months, everything seemed perfect. I maintained a 300-500 calorie deficit, losing about 0,25 to 0,5kg each week. But then, around the tenth week, my progress stopped completely. This phenomenon, known as metabolic adaptation, occurs when your body protects itself from starvation by gradually lowering your metabolism. It does this by reducing your drive to move—taking fewer steps, fidgeting less, and even lowering your training intensity. What started as a healthy deficit turned into my new maintenance level, halting my progress.

THE IMPORTANCE OF ADEQUATE CALORIES

In both scenarios, the issue was too few calories over time. In the first case, the cut was too drastic and unsustainable. In the second, my body slowed down to cope with the low intake. The result was a lack of energy and diminished performance.

Reflecting on my experience, I realized there were clear signs I wasn’t eating enough:

• Constant thoughts about food and feeling deprived.

• Inability to stick to a calorie deficit for more than a few weeks.

• Persistent hunger that’s distracting.

• Dropping energy levels, leading to fewer daily steps and less intense training sessions.

• No progress in the gym—no personal records, no increasing weights, and no easier aerobic sessions.

• Stagnation on the scale, or worse, seeing no progress at all despite feeling hungry and fatigued.

• Mood swings and irritability.

• Difficulty concentrating and feeling mentally foggy.

• Trouble sleeping or feeling restless at night.

THE SOLUTION: EAT MORE!

The breakthrough came when I started eating more. It might sound counterintuitive, but increasing my caloric intake marginally made a world of difference. Instead of aiming for a 1000-calorie deficit and bingeing on weekends, I shifted to a more manageable 250/300-calorie deficit. This consistency prevented the urge to overindulge and provided the energy I needed to move more during the day and train harder.

For those who’ve experienced metabolic adaptation, increasing daily calories by 300-500 can reverse the slowdown. You’ll feel more energetic, your activity levels will rise, and your training intensity will improve, effectively raising your daily maintenance calories.

THE ROLE OF DAILY STEPS IN ENERGY BALANCE

We talked about this in depth a few weeks ago, but a reminder as simple as it is important is never a bad thing. A critical part of my routine is maintaining a daily goal of 18,000 steps. This high level of activity ensures that even when I’m in a slight calorie deficit, my energy levels remain high. The difference between a deficit on a 4,000-calorie day versus a 2,000-calorie day is significant. With a higher overall intake, I can maintain my energy and performance more effectively, even when eating slightly less than my body needs. Similarly, a slight surplus on a higher calorie intake provides more room for energy and performance improvements without the negative effects of overeating.

NOURISH YOURSELF FOR BETTER PERFORMANCE

This isn’t an excuse to eat anything and everything. The key is making small, strategic adjustments—perhaps adding a bowl of Greek yogurt with a banana and some protein powder, or a small handful of nuts. These changes, though seemingly minor, can dramatically impact your energy levels, performance, and overall mood.

Next time you feel unusually tired and can’t figure out why, take a closer look at your diet. By adjusting your caloric intake thoughtfully and maintaining a high activity level like a 18,000 steps per day, you might find that you not only perform better but also feel better overall. So, let’s shift our focus from restriction to nourishment and see how it transforms our fitness journey.

Passionately, 

Max & Ben 

Written by Maxime Dupont

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