1000 Calories a Day Fat Loss Transformation. Is This Dangerous? | FAST FAT LOSS DIET EXPLAINED

[@Rshsybeing2748]

I used to eat 2800+ calories a day. Now I only been eating 1k-1400 calories at most. Im zigzagging my calorie deficit so my metabolism won’t slow down. I am a black female, 191lb, 5’4. I have pcos, I work out 4 days a week and work 3 days a week. My job Im on my feet 24/7 and I am trying to balance it all out. So far I’ve lost 10 lb in 1.5 months.wish me luck, we got this!

[@tofu4375]

How is your diet going now 8 months later?

[@injxcted_]

And now ? 10 months later

[@amirahmad2099]

@@injxcted_ she's dead

[@injxcted_]

​@@amirahmad2099 lmao

[@David-2222]

Great job but how does skin color effect your diet?! 🤔

[@law999]

Instantly subscribed. It's crazy how much you and I think alike. I recently finished a "blasting" phase as I like to call it, whereby I drastically decreased calories to burn fat (post lockdown fat gain, I was very zealous to reverse my 6 week binge!). People called me crazy, but I've been a health and fitness enthusiast since I was 16 (32 now) and I can handle it. Sure, it's not something I recommend to everyone, but well and truly 'each to their own'. Now I'm enjoying the fruits of my intense labour by pursuing a lean bulk atm. Cheers Eugene!

[@coacheugeneteo]

Thank you! 🙏

[@bigpicturegains]

As a slow and steady diet approach type of guy, this is interesting food for thought that genuinely made me think different of aggressive cuts. Still don’t think it would be my thing, but have less negative view on it.

[@coacheugeneteo]

Thank you! 🙏 glad to hear it

[@karikaru]

I'm the opposite opinion now. I spent close to a year and a half losing 40lbs. Towards the end, it was just rough. Progress was super slow, energy low, and the physical and mental wear was just getting to me. I was probably pushing myself too hard in the gym. I think for my next cut to get ~10% body fat I'm going to need to lose 16-20lbs more most likely. I've decided I'm going to just blitz it. I can knock that out in 10 weeks and get it over with. Then like Eugene said, there's a couple months before summer where I can recoup that lost muscle and even go on another mini cut if I'm not quite happy. I also think different diet styles appeal to different people. I think I've learned that im definitely the type that wants to go all out because it helps me to focus and take it more seriously.

[@Kvh47]

I am also a slow dieter, when I go agressive I bounce back real fast

[@kiiiirbzzz]

@@Kvh47 same here! My body hates aggressive cuts. Every time i cut calories too low i start craving sweets and ill binge at the end of my cut

[@AshkanKiani]

After the first time I did a fast for 60 hours, I realized how possible it is to deal with these large deficits for short periods. It's definitely my preferred method. I lost 8kg over 2 months by fasting on the weekends. I probably lost a bit of muscle and strength, but I think the effect is drastically overstated. To me it seemed like I was still at like 90% of my strength, and I wasn't even working out during that time frequently.

[@Bjorn_R]

Shouldnt be to bad. The body doesnt start "eating" your muscles until 72 hours of fasting :)

[@ecosx2618]

I think it really comes down to individual differences. What works for you won’t work for everyone, and people make the mistake of taking scientific research and making blanket statements that it applies to everyone.

[@jimhall1131]

Throwing in a 48 or 72 hour fast every now and then I find helpful when I get stuck in a weight loss plateau. And don't really lose any strength for those shorter fasts. In the past, I've done a few 500 hour fasts and with those you will lose significant amounts of muscle.

[@christiantaylor2991]

How many calories were you consuming during the week before fasting on the weekend?

[@coacheugeneteo]

agreed. I'm not 100% certain but I believe a lot of the hunger goes away for most people on these stages because you start producing a lot more ketone bodies much faster than a typical diet

[@jaroslavsvaha6065]

Also I'm glad you mentioned "ruining your metabolism" is not a thing, it's something I hear way too often on a diet or a fast. Your metabolism is based on your muscle, your fat, and other physical properties of your body. It's not whatever your body "decides it to be" because you didn't give it food for 6 hours.

[@steviejrr]

Lmao it is a thing, crash dieting ruins your metabolism and adjusts where your maintenance calories are at. I cut down from 3000cals to 2000 then 1600 and eventually 1400 in the span of a month and a half. Went from 25ish % bf to about high teens, could see top 4 abs. Then, for 2 months I didn't lose any fat on that 1400cals because my metabolism adjusted, it also ruins your sex drive and my cawk just didn't work during this. I then reverse dieted to fix it and everything is starting to work again and I'm losing fat on 2200 calories after fixing the metabolism. If you instantly go from 1400cals back to 3000 you will gain an insane amount of fat even though you were previously at maintenance of 3000calories. This is because your body thinks your maintenance is now lower (probably 1600-2000) due to you being on such low calories.

[@Riybha]

⁠@@steviejrrhey ! Ive got the same problem and im on a plateau now …could you share how long did it take for you to fix your metabolism?

[@steviejrr]

@@Riybha still not fully recovered and It's been 2 months, reverse diet slowly (up cals by 100 every week or two) to reset it. Some people say it takes up to 6 months, depends how long you were in that massive deficit for, the longer you were in it the longer it takes to reset.

[@Riybha]

@@steviejrr Thanks ...your response helped me calm down and I'm on like 1100 cal diet I'll start reverse once I hit a plateau till then I'll aim to lose 3 kgs then ill reverse diet slowly to fix my metabolism :)

[@steviejrr]

@@Riybha Just start recovering it now and it'll make it easier to lose the weight again. Once your maintenance recovers you'll be shredding fat faster while eating 2200 cals than you would on those 1100 cals. I'm currently eating 2500 calories and starting to lose fat again even though I'm eating almost double of what I previously was eating when I stopped losing fat.

[@NutnFancy21]

Always thought aggressive cutting was unnecessary and somewhat dumb but after watching your video, totally changed my perspective on it and im literally thinking about trying it out for a change from the slow steady method. Your videos are always top notch bro. Mahalos from Hawaii

[@coacheugeneteo]

Thank you! 🙏

[@joshuawong1057]

Wow Eugene, the amount of knowledge you just shared was next level, much appreciated. I’ve never been at a low body fat sub 10% and think it could be motivating to see my body at that level. Then ill move to maintainence :)

[@coacheugeneteo]

Good luck!

[@seancasey4619]

Aggressive dieting has always been demonized in the fitness industry. This was enlightening

[@coacheugeneteo]

Thank you! 🙏

[@leod1740]

@@coacheugeneteo justifiably, its just not for beginners which most people watching this are

[@estebanalarcon4446]

People always cry about ED, bro just have ur protein at 1gram per lean body mass and fill the rest with healthy veggies and fruit and exercise and I swear u will shed the weight and keep a nice physical shape

[@90daydifference]

@@estebanalarcon4446I agree with you about prioritizing protein and eating Whole Foods. I add the extra detail of that protein source should be from lean ruminant animals. 93% ground beef is delicious and can get your protein and fat in easily but you get a crap ton of volume. Then like you said, back fill with vegetables and fruit. Although if you’re extremely low calorie, fruit could be off the table as I might save those calories for meat or more vegetable volume.

[@fattymcchugchug]

I think one of the risks I have run into when cutting that many calories at once is bingeing after the cut period is over because certain cravings couldn't be satisfied during that time. For me, it has ended up negating the progress made during the cut. I think fat loss is all about what works for each individual.

[@nickschoinoplokakis3]

Programming in refeeds is a powerful psychological tool to help you adhere to such a steep deficit

[@govegan562]

this model is absolutely unsustainable...you not only binge out because your body is craving food...you end up gaining the weight back plus more when you give your body sufficient calories back...he doesn’t know the long term effects from it because he’s still stuck in the disordered eating mindset

[@GuidetteExpert]

Depends on how much deficit. If you have a 40% deficit in two weeks you will gain more then what you lost.

[@Airtrooper719]

This happened to me. Started 1000 calories per day June 2022, went from 197lb to 173lb in around 6 weeks, went on vacation and the diet and fitness stopped when I returned. June 2023 I'm now at 203.6lbs even heavier than last year, back to square one, starting the diet and fitness from today.

[@skycastoasis2445]

I just binge and purge afterwards it's a cheat code

[@Irma_Inahd]

dude, you're a goat, no bs information, quality content, instantly subscribed, you'll be at 1 mil subscriber in no time

[@coacheugeneteo]

Thank you! 🙏

[@oscarmontesjr2717]

Eating 1100 calories a day for 8 weeks when I was in Korea 3 years ago got me the leanest I’ve ever been. I would OMAD MY 1100 calories and I would work out 2 times a week Powerlifting style to maintain my mass and strength. Lost about 20 pounds of solid fat with absolutely no Cardio. I moved to Taiwan and became a total pothead (they have good weed)…..that and the fact their cuisine is amongst the best in Asia I had no chance. I regained the weight hard plus more….it wasn’t necessarily the diet that made me regain the weight but other underlying issues I had to resolve. Aggressive cutting is always my favorite way to approach cutting! No cardio and fast results keep you focused, you just have to be meticulous about it. Cheers Mate!

[@tylerfields5233]

I think weed wakes up your “food is scarce” mentality and because many people nowadays have carb and sugar addictions it hits harder than what it’s intended I think

[@bebisibeb]

where tf did u get the weed? asking for aa friend...

[@Dothackfreak11]

thank you so much for sharing this. i didn't even know this was an option. im able to keep training and live a normal life while dropping fat. so grateful for this.

[@AugustBooth]

You have such a humble and insightful approach to the way you communicate. Mad respect for you and your content, dude! Great stuff! :)

[@xskim6358]

one of the best and most information videos I've seen on a deficit this extreme , thank you eugene!

[@rbasi25]

Excellent video. I do the same when I cut. I bulk all year, then do an aggressive cut like this.. any strength loss is gained back within a month, and it has been working great for me. I will never do a slow, steady diet again. There is so much fear-mongering in the fitness industry. We can have a large deficit, which is not dangerous.

[@vikingnorsefitness5727]

Most of the supposed “muscle loss” is really from glycogen and water weight (which are both included in the Lean Body Mass or LBM of DEXA scans).

[@TheJiuJitsuPhantom94]

I think this approach is the correct way to go when you very large as well. My bother lost 135lbs eating 1200cals a day over 8 months. H went from a size 52 to a size 32 pants. It works well and it really doesn't damage your metabolism as much as people think

[@igoresque]

as euge said, if you've got lots of fat to spare, it's not difficult for your body to draw that fat out for energy

[@raymondlau4114]

I’ve done something similar before, during a period of personal heartbreak. I was hanging around 1200cal for 5 months, nothing but chicken, rice, broccoli and F45 every morning. Lost 20kg during that time. While I was focused back then, looking back at it, it was quite stressful. But I think key to doing fast cuts like this, is understanding what you’ll be going through, the good and bad, and mentally being at peace with it.

[@davidsennholtz515]

Did you lose muscle though?

[@raymondlau4114]

@@davidsennholtz515 Well I had not much to begin with at that point, I was just overweight. I'm confident most it was fat, but there should be a bit of muscle loss.

[@hanskazan7403]

​@@raymondlau4114 5 months is way too long at such a low kcal target prob 4-6 week max then you need to eat more

[@greggparris6919]

Thanks!

[@ibushkapolak5570]

Amazing video ! Finally someone who explains everything in details👏👏

[@coacheugeneteo]

Thank you! 🙏

[@pedrocastillo9951]

This is exactly how I think about losing weight. You just gotta experiment with your body, and see what best works for you, that’s what I did for a couple years when I was tryna lift weights and get stronger while also trying to wrestle and lose weight. When I start to lose the weight, I don’t really feel any different, I feel just as strong, at first I still get hungry and then my body adjusts to the amount of calories I consume and I get fuller a lot easier, I only feel kinda sick or weak from the lack of calories or when I’m fasting at the end of a workout whether it’s playing soccer, basketball, or when I wrestle cuz I push myself way to hard, but it’s nothing too bad.

[@petrosnazos2385]

great video! people should be talking more about these things! i am a 165 cm male, and during my last 15 week diet, i dropped from 67 kgs to about 59 kgs. i did go as low as 700-800 cals to push the fat loss for about 10 days or so.

[@asrita21]

were you able to retain?

[@Danimal_McLeod]

This is what I did when I got back into training. Definitely great advice to go a lot under with your defictie. My 3 month transformation has been insane. Now i'm bulking so its a endless day of eating lol. Coming from being an over weight person most of my life, I never thought I would say I struggle to put the food into me. 6''3 at 137kg at my heaviest, down to 101kg 15% body fat. Great video!

[@hashim7781]

Love your channel man, this was a great video to think about so I've started eating at about 1200-1400 and will see the effects after 2-3 weeks!

[@ahmedshaikh2221]

How did it go bro

[@tcrvo01]

@@ahmedshaikh2221 he's dead Jk i also doing it rn(straing week 3) and it's pretty good

[@imperial_soldat]

​@@tcrvo01 so how did it go?

[@ALCSEZZ]

​@@imperial_soldatnow he's dead tooo

[@PebbleBeachLife]

Im a female that ate about 1800, but my weight loss stalled. Now eating 1100 but focusing on extreme nutrition, not feeling hungry, not craving anything, not waking up hungry. Here is my foundation: Breakfast Lemon hot water. Celery, apple, and cucumber juice Ginger, orange and carrot Immunity shot Spinach, cucumber, and apple smoothie with protein powder or berry smoothie Snack: Greek yogurt, berries, and drizzle of honey or boiled egg or banana slices on rice cake Lunch: Protein of choice with side salad or baby brocolli Or Chickpea curry made with tomato, onion, tomato paste, and spices Late afternoon snack or dinner: Home-made vegetable soup (onion, carrots, spinach, garlic, bell pepper, and leek) with shredded chicken or pulled lamb meat Late snack: Nori sheets with avo, cucumber, tomato, and shredded chicken Or baby carrots, cucumber strips with tzatsiki, and humus Bone broth!!!!!!! I'm enjoying it very much. Doing a 10 day detox, and then I will reverse diet to 1300 and maintain it on 1400 to 1500. I might do the 1100 for longer.

[@brianleatherman8621]

I’ve tried and failed slow and steady for years. But I always get sustained loss when I go aggressive.

[@Wazootphoto]

Interesting take on it all, and def going to think about it different. Currently on a massive weightloss journey (500 down to 360 so far) and eating 1200~ cals has always seemed impossible to me 😅

[@moheydari305]

As you BW is pretty high your maintance is probs also way higher then 2500 which means his 1200 is 'more easy' then your 1200kcal wouldve been

[@Wazootphoto]

@@moheydari305 makes sense!

[@soulie2001]

I just ate a shit ton of protein and youll feel full. Like, all protein diet, Multivitamin, maybe some probiotics.

[@aminerkin9844]

Only eat salad with turkey and low calorie sauce. It is definitely possible, but It's definitely not enjoyable.

[@TatroMC]

Congratulations on your weight loss! 140lbs is no small feat! One thing to consider is that 1200 calories would be extremely insane for someone at your current body weight since your basal metabolic rate (BMR) would be higher than Eugene’s. For example, I’m 5’11 200lb - and my BMR is about 2000 calories and my daily expenditure is about 2500-3000 calories. I currently do 1200-1500 calories a day and am losing about 2lb a week. However, if I were to weigh 360 that would put my BMR and TDEE at 2650 and 4000 calories respectively. So to maintain a 1200cal diet is much easier when your energy expenditure is 3000 vs 4000. Cutting will be hard now, but as you lose more weight it will get easier to lower your intake. Also consider that he’s already in shape and only aiming to lose a few pounds, so an intense short term diet is a viable option. For someone such as yourself who may instead be looking to drop large amounts of weight, an intense cut below 1500 calories would likely result in binge eating or cheating because you’d be starving and eventually succumb to the hunger since even at a 3 or 4 lb loss per week you’d still be looking at about a 10-12 month timeframe to get down to 200lb. Overall, this diet would very likely unsustainable for you. It would be extremely difficult to manage 1200 calories a day for a year straight - even moreso when your metabolism is burning 33% more calories a day compared to a 200lb person. You can 100% apply the lessons though. Eugene is basically just subtracting about 1000-1300 calories a day off his daily energy expenditure. You could use that same calculation by calculating your TDEE and shaving 1000-1300 off that number instead (in my prior example that’d put me at about 4000-1300=2700 if I were 360lb) and you’d see great results that would be sustainable. Keep in mind, as you continue to lose weight you’d have to recalculate your BMR/TDEE to subtract the 1000-1300 from because your BMR will go down as you get lighter.

[@jrodd0077]

Wow I love this strategy, short and quick like ripping the bandage. Im hoping this will be a mini vlog series of your journey? Im starting tomorrow 🙏🙏

[@coacheugeneteo]

Good luck! And perhaps

[@buddyfaya8631]

My job is too active for this but this is a cool thing to try on the weekends

[@musicmansam55]

For aggressive periods of fat loss I've preferred implementing 24hr fasts once a week to brings up my deficit from a moderate pace to aggressive, I have much more energy on workout days when doing this as opposed to slashing my calories aggressively and feeling lethargic for long periods of time.

[@johnpena2228]

Do you always fast on training days or do you sometimes choose rest days?

[@musicmansam55]

@@johnpena2228 I'll fast on non training days so I have more calories left for my training days. As long as your average weekly cals - average weekly activity = Your desired deficit you should meet your weight loss goals however you approach it, so if you prefer fasting or having consistently lower calories that's up to you and your preference.

[@Ldenlord]

i do the same , but 48 hours fast on the weekend , no deficit at all on training days ... my BMR is around 2500 kcal so it's like i have 350 deficit every single day , just in one swoop , and it works great for me

[@Ritikagavankar]

Definitely trying this!

[@michaela2901]

It's videos like this that make you the 🐐🐐 . Thank you for all the free info

[@coacheugeneteo]

Thank you! 🙏

[@sotiaboni]

Great educational content as always ! Thank you so much for offering this privilege of free learning ! You Rock💪🏻

[@jeromeschmidt7805]

I was nervous about muscle loss when I first started Keto (in a deficit) and intermittent fasting, but not only did I not lose muscle, I was GAINING. Like, hitting new PRs. Everyone knows it's not healthy as a long term diet, but I'll be working that routine in every few months from now on.

[@coacheugeneteo]

Nice!

[@fargnbastage]

Seeing Christian T, and you referencing T-nation and Anaconda brings back fond memories of my college days. I've always done the slow and steady approach, but I think this go around, I'm going to do this more aggressive style to see if I like it better.

[@rodri2565]

Wow what a really value worth info condensed video, awesome Eugene!!!

[@coacheugeneteo]

Thank you! 🙏

[@babykoshkaedits]

i fast every week for 24-36h and do 2-3x training per week, i eat literally all i want to eat and still loose around 1kg fat per week even when i train 1x per week, once i am at a certain range , e.g 80kg and i don't want to go below, i fast every second week for 24-36h. May this principle help some of you :)

[@johnpena2228]

Do you usually fast on rest days or training days? Also why every other week?

[@babykoshkaedits]

@@johnpena2228 every monday of every week i usually fast. Mo and Tuesday´s i dont workout. On wednesday your powerlevels will be through the roofs, there you can actually plan your first workout. For me personally, i love working out on saturday and sundays. Revory is lightning fast because fasting adds speed. Why every other week? for you it might be diffrent, but for me, i usually add around 1kg fat per 2 weeks of normal eating. When i want to maintain a certain weight i fast only every second monday. :)

[@johnpena2228]

@Levon P. Interesting, thanks for the reply

[@babykoshkaedits]

@@johnpena2228 your welcome John

[@justdonis1891]

fast means cannibalism .So eat raw meat or organs because you already eat human raw

[@Krawurxus]

I actually went for a 1000 calorie diet as well when I decided I wanted to start working out and losing weight. However, this was at a weight of like 360 pounds so the actual calorie deficit was completely mental. I was dropping like 6-8 pounds a week at the start while still having some offset from building muscle.I needed new pants twice within just three months. I think I kept this up for 4 or 5 months before upping my calorie intake to 1300 and then later 1700 when my body wasn't positively drowning in energy from burning fat stores any longer. Currently sitting at around 180 pounds, so I'm basically in regular "cut required" territory now and losing about 0.5 to 1 pound per week. After months of 1000 calories a day the amount of food I get to eat on my current slow&steady fat loss diet seems absolutely gargantuan.

[@mrsplosh999]

This is essentially a protein sparing modified fast (PSMF). I DO really agree about being a bit aggressive for that bump of motivation. Been following Layne Norton's approach where he will be more aggressive for 2 weeks, week of maintenance, then repeat. Feel it's definitely easier to maintain a sprint approach with visible changes, than a marathon where it might take double or triple the time to see results.

[@sjoshi135]

This is the best Video regarding dieting i have ever Seen !

[@eefa8442]

One thing that hit me was how you didn't mention about the willpower it takes to do this- as in, the ability to resist going over your prescribed calorie intake. But I think that makes sense, since when you get to the stage you're at, 'strength of will' probably doesn't factor a lot anymore!! I imagine you've been training long enough that the willpower is just there, not a question. I hope to get to that point in my life that I can just say to myself 'for the next 6 weeks I will eat 1000 calories' without any kind of wavering from my willpower. Like, it's not a difficult choice. We are doing this and that's just what we're doing.

[@zanakate7319]

While will power is definitely a factor, please don’t think that this is the single factor. It will vary wildly for people. I’m medicated for ADHD and my meds mean I essentially have 0 craving for food. I can eat, but I feel no real hunger cues. For me, eating 1000calories is purely about managing side effects (headaches, electrolytes, muscle loss). I would hate to think that someone were to look at my ability to diet and think ‘Oh man, I don’t have as much willpower as her.’ Genetics, psychology, environment all play a huge role in your ability to manage a cut like this.

[@jaxonarmstrong3760]

i started my journey of fat loss a month and a half ago and im eating around 1000 calories a day plus 6 days of ppl and ive already lost over 20lbs i started at 200.4 and im already at 177.8lbs going aggressive is really nice and im currently only seeing benefits other than bad moods and sleeping longer

[@RB621337]

Where are you now?

[@jaxonarmstrong3760]

@@RB621337 it’s been slow had a lot of stuff happen during December but I got down to 165lb and now that I’m settled in at school the grind continues

[@DevonBarrett]

Sound information, thanks Eugene 👍

[@vitoasaro4663]

I'm doing the same thing. Lost 45 lbs in 54 days. I feel amazing. During the first two to three weeks I felt week on a carnivore diet so I added in low carb fruit. Worked perfect. Strength and energy is great

[@rachelbrondel5858]

So what do you eat and drink and what is your meal structure? How long did you eat this low in calories?

[@vitoasaro4663]

@@rachelbrondel5858 One meal a day around 5pm. Then a few fruits before bed. Been doing it now for 88 days. Lost 52lbs. I eat 80 percent braised vegetables and 6 oz of meat. Then a few whole fruits. Bananas avocados berries. Melons whatever fruit you eat. Not too much of one. Drink only water or tea. No complex carbs or added sugar that's the key. No processed foods.

[@Jackjack1978.]

You might have already covered this and this makes sense what you're saying, but The one roadblock I have found out is sufficient protein intake when trying to go extreme calorie deficit.. It's hard enough to get enough protein while being on even a minus .5% loss per bodyweight much less 1% of body weight and above. You would not only lose muscle at that time but also not be able to gain muscle obviously. So, for all of that 6 weeks you would be in the negative as far as gains. So you would lose whatever muscle you would lose during that phase and then you would lose whatever gains you would have had during that phase. So it's much more significant than just the muscle that you would actually lose.

[@samhawkes6597]

Can I just say thankyou. Ive been dieting, intermitent fasting and have cut cards and reduced my calories to 1000. Im currently 95kg and vert much over weight but this video really put my mind at rest as to whether i was dieting too low. so thanks for the information in this video. i found it super helpful

[@shanerobertson1464]

It has been 11 months and im 70lbs down (273-203) by eating 1500 a day. I just started getting into running to speed things up a little more but it is interesting to hear that this may only hurt me.

[@felipeluizfelten]

I thank you so much for this video, Eugene. I'm at the beginning of it and a light has already come. Thank you very much!

[@latterdaze]

Eugene I wanna cook you some dinner rn bro 1k is crazy. Respect the grind for sure

[@VANILLATHUNDER123-c1e]

Amazing transformation bud!!!

[@runpuddrun]

I recently started doing this with fantastic success. I was pretty unhealthy as the last year has hit me hard, moving states twice, job change, kids, etc. BF% was around 28% @234. 3 weeks in and down 19 lbs so far. protein staying high, i'm adding steps as well for me.

[@csl9495]

Thats really good advice. Do cardio strictly for improving heart health. Lift to be stronger. But neither to ever lose weight with and diet only to manage weight.

[@TruthsSake]

I have access to a pc and can work from home. So I can walk all day while working. My maintenance is 2700-3000 calories. When I want to cut and lose weight rapidly, I just walk 30-40k steps per day and eat at maintenance. 40k steps per day at my weight and height (194-200 LBS. 6’4’’) burns me about 2000 calories per day. Thus my maintenance djet is equivalent of eating 700-1000 cal per day. Walking is low intensity and fatigue for me and doesn’t get in the way of weight lifting for me either. And because it’s low intensity it doesn’t make me very hungry as with high intensity cardio on a diet. It sure is a lot of walking, but I don’t have to cut calories very low because I just love food too much. I would so much rather create a calorie deficit via exercise. It works very well for me.

[@blazorb5907]

Thanks for the video Eugene!

[@LeagueRandomPlayer]

This is GOLD my mindset is with eugene i rather do it fast then be more time at maintenance surplus

[@noloveforthehaters]

Everyone is different and trial and error is your best friend. I lost muscle on 1900 and looked skinny, bulked back up and when I cut on 2250-2300 kept most of my muscle and looked defined and shredded. I'd hate to think what I would look like eating 1000-1200 calories a day.

[@birgitk6518]

Nice video. I think will use this more aggressive approach now three weeks because my wedding reseption is coming. I have some fat to lose, although I am quite lean alright. Yeah I have heard a lot of frightening videos and information about more aggressive dieting and how slow and steady is good to go.

[@averageBGBenjoyer]

I think as long as you have stored energy in form of fat your body has no reason to break down muscle tissue to utilize its kcal. However your body needs protein for basic body functions like producing cells for example so if you don't get any or very low protein, your body will have no choice but to break down muscle tissue in order to obtain the amino acids it needs and can't get from the fat stores.

[@hussainali13]

Probably the first time ever I've watched a 38 minute KZbin info video, your content is sick! Instant subscription! Just a question, I've been doing this for about 3 odd months and have lost around 10kgs, about to get into maintenance mode, question is I'm big on sugar, any recco on taking up my calories to maintenance while also feasting on sugar few times a week and not gaining back the lost weight?

[@carriepickett2687]

I think the key message is consistency and finding a period of time to eat in a deficit as a set amount of time. I think people get into danger ⚠️ ED zones when they do never ending “cuts” or go with a program they can’t stick to for the set time period. The solution for every person is different and really depends on lifestyle needs so like a single mom of four in her 40’s with 25% body fat versus a single male in his 20’s getting ready for a show has different priorities. No program is wrong, it is all about learning options and seeing what works for your body and lifestyle to get your goals.

[@AnnaHazlewood]

Would love a follow up video - Would this approach change the way you view bodybuilding comp preps now?

[@JoeZoch]

I love the idea of short extreme calorie cuts. Even Chris Bumstead cuts Calories down to 1600, which is deep for his size. I’m 5’7 195lbs with a 33” waist. I’m dropping my calories to 1300 for the next 5 to 8 weeks, keep my current workout regimen (not more), amd then back to maintenance of 2350

[@brainibot1629]

Hey, how will u Go Back to maintenance? Straight forward or increasing slowly? :)

[@sleepzou]

Chris bum stead is a multiple mr Olympia winner. You are not bumstead please don’t try to do what he does. Set realistic goals that work for you. If that’s 1300kcals then good for you.

[@JoeZoch]

@@sleepzou you’re thick as a brick of you think I’m comparing myself to CB. My point is a man as large as he extreme diets, as many bodybuilders I know. Please stay off KZbin

[@jonathanzav]

Great video! I will be trying this approach. Thanks!

[@mssondri]

This video is honestly amazing. im at this moment skinny-fat but i got some decent muscle mass and alright numbers in the compound lifts but i dont wanna bulk or lean bulk now because i dont wanna have this big layer of fat on me, so i've been cutting around 300 calories of my maintanance calories to slowly cut and not lose so much muscle, but ur way is brilliant, im basically just fast cutting and saving a bunch of time and then i can slowly lean bulk and start seeing progress in both lifts and my body, because its honestly so boring right now to cut like this and never seeing any progress on the compound lifts and in muscle mass. Thank you so much my man!

[@user-uz5ki5ow5y]

Serious serious gift in delivery my friend, exceptional job.

[@DC-wo2yb]

Interesting concept. I'd like to hear more opinions on this from gurus in the industry. Right now the general consensus is longer and slower fat loss is better for muscle retention and to obtain a better end result. No one really knows sht though. Thank you for contributing to the ongoing conversation.

[@coacheugeneteo]

Thank you! 🙏

[@truemanufacturing6290]

@ 26:34 So what I’m trying to figure out is what is the minimum time required at maintenance before you can begin another 4-6 week cut phase. I don’t think the 1:1 ratio is required and I suspect it could be as little as 4:1. Not sure anyone knows and prob differs between individuals

[@spiritual_hypertrophy]

I'm also doing a more aggressive cut, i use caffeine exactly like you said, twice a week, on my harder workouts :) thanks for confirming my conclusions, you gave me a lot of confidence going forward 😁

[@coacheugeneteo]

🙏🙏

[@ukukivisild1556]

My favourite weight loss strat has been to have a consistently weighed breakfast meal and snacks and weighing myself often - so if I want to lose weight I can just reduce the grams of the single meal (breakfast) or snack and I tend to lose weight for 6 weeks then reach maintenance where I stay for a bit and then reduce the grams again - I hate counting calories so this works well for me. This works for me cos I tend to rotate all the other meals pretty regularly - so having a pizza every week, since it is consistent it doesn't matter, I still lose weight since I eat less for breakfast and snacks. Letting myself reach maintenance and then increasing the amount I eat without gaining weight makes it really sustainable for me and I don't fight cravings as much (big problem for aggressive cutting imo). But you're right, do what works best for you and your lifestyle. I couldn't do your style of cutting so I won't...but it is good to learn.

[@courtneybarber9746]

Just commenting to say thank you for great info! 👏

[@coacheugeneteo]

Thank you! 🙏 much appreciated

[@brendfan]

Hey Eugene, just found this channel, great video. Another tip to speed up your metabolism is cold showers because your body has to heat itself up to be at a normal internal temperature. Easy way to increase your BMR

[@billye756]

Will there be a significant change in BMR?

[@jakecalisthenics]

Love the in-depth breakdown. One thing that I think would be worth clarifying is your definition of a reverse diet - Layne Norton’s definition seems to be an intentional very mild surplus after a diet period to help regain BMR lost with minimal fat gain, while yours seems to be a tapered return from deficit to maintenance. Is this an accurate interpretation?

[@coacheugeneteo]

Yep! I go to maintenance first. Then if needed I'd dona mild surplus similar to Layne

[@robertlee4977]

Man you a right where I'm at mindset wise finally everyone else seems to be into taking it easy but the clock is ticking

[@rentedduckliing]

Awesome video. So much info I learned thank you

[@UNGETABLE7]

Eugene what’s your take on coaches wanting to “build” your metabolism by increasing calories ( when people need to lose fat )? Building for a long time before cutting calories, is so demotivating for so many people. Thumbs up for your content and for coach Thib commenting too! 🤘

[@ape8404]

He pretty much went over this in the video. That concept is a myth. Like Eugene said in the video, your metabolism will just increase because you gain more weight i.e bigger person, and because you have more energy from the increased calories so your body does more things like fidgeting and what not. Both of these things are often overestimated with how much of a change in calories burned they have though, and as soon as you take those calories away and start cutting, the body will just adapt back to a lowered state of metabolism. So it would be really dumb to increase the calorie intake for someone trying to lose fat, because they would only get more fat and once you "built" their metabolism and put them back into a deficit to actually lose the fat, their body would just adapt back. Basically if you try to build your metabolism it's not gonna do anything other than increase the amount of weight you have to cut. If this concept were actually true, then you could "build" to lets say a 4000 calorie maintenance by eating more and just maintain at that once you were done "building". But would this actually work? Of course not, unless you somehow find a way to bypass the laws of thermodynamics or you are like 700 lbs after "building" your metabolism.

[@UNGETABLE7]

@@ape8404 Thanks mate, have a great one!

[@dutt9160]

Thanks a lot for the video. One question though: let's say you trained in anaerobic state, so your body and muscles needed carbs for the exercise because they couldn't rely anymore on fat oxydation for energy, what would happen to your muscles? Wouldn't there be a bit of degradation of the muscles in order to get glucose in the blood stream?

[@lex8239]

I have been doing this for roughly 5 months now sticking to around 1000 to 1500 calories a day and staying under 80 carbs eating once a day. I was nearly 25 stone I'm now just going into 18 stone and dropped 3 shirt sizes. So much more energy now and happier and no muscle loss.

[@Kevin-pc5pg]

No muscle loss how?

[@lex8239]

@Kevin Not sure really, I ride 30 miles a week and my job is very active. Not sure if that would help with the muscle loss. I don't go to the gym. Just going into the 16 stone area now and no muscle loss still, and I feel great.

[@MrTripsJ]

@@Kevin-pc5pg probably tonnes of protein

[@beverlythornton1089]

This is excellent information !!! Thank you so much for your expertise and confirming exactly what I think :)

[@Blueline3691]

Im prettyy sure metabolism or at least caloric requirements are largely determined by body composition/activity levels, the saying about it decreasing with age is mostly true however when lifestyle conditions were accounted for the difference was not significant. Edit: nvm I'mma shut up

[@AmsNl2BcnEs]

By all means do a short aggressive cut BUT check your personal macros to find the right calorie intake. To preserve muscle and hormones you need to maintain about 1g of protein per LB body weight and about 1g fat per 1/3 of body weight in LBs. For Eugene his calories must be too low - there is no way he can be getting enough protein and fat on 1000 cals per day. For clarity is likely the required amount would be about 1250 cals so still very low and going to give a big deficit for the cut, however that difference will give the necessary macro nutrition and help preserve muscle and hormonal functioning including the ever vital testosterone.

[@cruz.c]

im so confused now.. everything ive concluded about weight loss told me to keep calories as high as possible until your weight plateaus, and increase cardio overtime too,,, would eating 1800-2000 calories a day but then burning off around 1000 cals with moderate intensity exercise not give the same results but also allow you to eat more??

[@RedFyreGaming]

I think with this approach you avoid having to do any extra cardio at all, and all the weight loss comes from specifically reducing calories. Also, when you end your cut you don’t have to worry about gaining a bunch of weight back if you quit manually burning calories through extra cardio.

[@jjr8220]

You mentioned 3-4 reps in the tank. I would suggest you look into the Henneman Size Principle. If I use a weight in which I fail at 8 reps and I leave 4 in the tank then I will not even recruit any fast twitch fiber. Muscle size mainly comes from this fast twitch fiber. Some thoughts for you… you would be best to train to failure. This will ensure you keep muscle loss to a minimum.

[@imfromtambunan]

Hey Eugene, sorry, but could you possibly make a video on your hair maintenance? We have very similar hair, but I wanna know how you get your volume, make it smooth, etc. Please bro, please.

[@n.t3362]

Quick aggressive cut like that is exactly my next plan. A cutting phase that lasts a long period of time is a waste of time. You don't build anything, just draining cells... least to say it's demotivating going to the gym during a cut, certainly after 2-3 months.

[@threefeetoffun]

I have been doing 1000-1200 a day since June. I am down from 307 to 206. I am never really hungry and progressive overload is still working so not losing strength.

[@trevloid]

heck yes man

[@threefeetoffun]

@@trevloid 188 now

[@user-wt4ql4kr1w]

@@threefeetoffun what about now

[@threefeetoffun]

@@user-wt4ql4kr1w 177 but I eat about 2000-2200 now.

[@user-wt4ql4kr1w]

@@threefeetoffun cool I'll copy you

[@madara2051]

I really think that the whole "losing muscle on a cut" thing is blown out of proportion, i people tend to think they instantly lose muscle on a cut because all their glycogen is sucked out and they have shitty diets on their bulk.

[@coacheugeneteo]

I agree

[@madara2051]

@@coacheugeneteo thanks bro 😁

[@aussieknuckles]

Great video, I agree with your method, it is not for everyone but it definitely works when you're disciplined.

[@kevinnumbe9436]

I understand you. For myself, I fckd up my metabolism and now I’m at roughly 1500-1200 maintenance so when I cut I eat around 1000-800 calories.

[@utubebrowseupload]

Looking back, is there anything you would have done differently? Really great breakdown, good content Eugene!

[@danieldominguez7173]

Did you feel strength level dropping fast? Did you lower sets and reps? If so How fast did your strength come up when starting your maintenance calories? Thank you!

[@barbellalliancetraining]

Would you advise this approach for an enhanced bodybuilding competitor, 8 weeks out from contest? Thanks for the amazing content!🌟

[@coacheugeneteo]

Not as severe

[@iamcorneliu1097]

You r smart; great video eugene!

[@muscularclassrepresentativ5663]

My understanding is that metabolic slowdown is not permanent. I think intermittent fasting is better than other techniques for this

[@josesoto3594]

Fasting does not reduce fat if you don't eat less calories. And if you do so, you're basically just skipping a meal a day, which results in a big deficit, which is the exact as he's doing

[@kittyjin2660]

This has changed my view on fast fat loss. Fascinating! Thanks coach.

[@coacheugeneteo]

Thank you! 🙏

[@Dangkles]

Can you do a full day of eating on this aggressive cut?

[@coacheugeneteo]

I put sample days some in this video but sure can do that too

[@wakawaka1976]

I’m a fan of alternate day and prolonged fasting. Prolonged fasting after the third day workouts get really hard if you are trying to go as hard.

[@Vdanman]

before i even watch the video mate i did it recently for a couple of months it worked untill a couple months down the line my metabolism got destroyed as of now i had to eat more and and rev/repair my metabolism again i feel much better now, ill watch your video now

[@RishavSaraf]

Man! So much love from India to you! 🇮🇳♥️ You r so humble.

[@hollisspear6278]

I just did this. Dropped 20 lbs in about 10 weeks. Average intake was about 1100 kcal/day, on top of weightlifing and 15k steps. Everything was fine until it wasn't. Rather suddenly on the 10th week, I hit a brick wall. In the span of a few days, my legs could no longer recover from the walking, and I could barely lift a 45-lb plate to put on the bar. The problem was, I ran out of fat. After 10 weeks, the belly and the lovehandles were gone. There was no energy to support exercise. But I still had more fat to lose, so I raised my intake to about 90% of expenditure, just below maintenance. That got me back on track, and now I'm losing weight again, but much more slowly as I approach that 10% mark. So yeah, this strategy is very effective for getting down to the low teens, but once you get near 12-13% body fat, you need to start ramping up the calories -- staying in a deficit, but just barely. And you need exact numbers, because at this stage, the difference between a surplus and a deficit could be the cream in your coffee.

[@zenyatta5064]

Ive been fasting for 10 days your video inspire me to keep up 60 days

[@TruthsSake]

23:50 That paper is flawed. It has been refuted and doesn’t take a few factors into account. Basically, compensation DOES exist but it is NOT linear. Basically your body will compensate like 20% of calories burned but it doesn’t increase the more calories you burn. Just like starvation mode doesn’t exist and keep increasing the more you cut calories. It works in a similar way for similar reasons. If you do higher intensity exercises then you risk eating back a certain amount of calories due to increased hunger. However, this largely is in untrained athletes. Trained endurance athletes actually see more efficiency and some evidence suggests exercise lowers their hunger. You can progressively overload your cardio endurance just like you can with strength gains with weight lifting (endurance athletes have better lactic acid thresholds, etc.). But if you do lower intensity cardio such as steps which burns mainly fat and not glucose, your hunger won’t be strong even if you burn a lot of calories doing it and so you won’t be anywhere near as tempted to eat them back or much at all. But if you do it’s usually 10-20, maybe 30% of what you burned so you’re still in a deficit. And compensation doesn’t increase linear the more you burn, which is why you don’t see fat endurance athletes.. So your NEAT or BMR only slows down by a few hundred calories if you’re burning a ton. And it doesn’t linearly increase the more you burn. This is why step counting can be a very nice sweet spot for right loss. Low fatigue, low intensity, doesn’t massively increase appetite, and allows you to eat more while burning a ton more of enough of it is done. So again, adaptation from dieting OR exercise is only a few hundred calories for most people. It does not increase the more we cut calories via dieting or burn calories from exercise. There is no such thing as stress from exercise causing our body to compensate by slowing its metabolism significantly. There is a decrease in NEAT but that’s you doing less. If you willingly do more (like steps) that will be overcome.

[@gingercattvofficial]

M, 25yrs, 82kg, 163cm. Im eating around 1500-1700 a day. I do running, walking and gym daily. My daily steps is 15k on average for a week now, around 1500 calories burned per day based on my watch. Its not healthy because my body needs 1700 calories to function and 2977 calories is recommended for heavy workout, but im still good and feeling great. How is it possible, is it using my fat as energy???