Hey Jordan
Is there a thing such as being in caloric deficit for too long? If thats the case how long is too long? Also what about maintenance phase is it necessary for long term fat loss and should it last for same duration as the caloric restricted diet or more?
Thanks in advance
Valle,
A couple different questions here. I’ll do my best to address them.
Can someone be in a Calorie deficit too long?
Technically speaking, yes people can be in deficit for too long, as this is how starvation occurs. How long can people go in a deficit, provided they are getting enough vitamins and minerals is another question. This recent review of the longest fast in history may be of interest:
Is intermittent energy restriction better than continuous energy restriction?
No, though some individuals may prefer dieting for 6 weeks, maintaining for 2, or other permutations of this. Evidence does not support a reliable benefit.
Do you need to do a maintenance phase after weight loss?
Not really, no. It may be that returning to maintenance level Calories for your new bodyweight, which are likely to be ~ 200 to 500 or so Calories higher than the intake needed to lose weight, is a bit better with respect to body composition than if someone went straight into a slight surplus, but I’m not entirely convinced of this. Looks like ~ 2 to 3 weeks is long enough if it’s supposed to work.