I'll Get Fat If I Eat Too Much!!

Would you believe me if I told you that was wrong? Using a weight-loss program with a strict calorie limit or skipping a meal could actually be having the reverse effect that you would want it to. This is because if you're too strict on your body it will retaliate in acting like it's starving making it harder for you to feel satisfied and could lead you into an unhealthy under-eating and over-eating cycle. Your body will decide whether to remove fat or remove muscle and your body will almost always choose to drop calorie-burning muscle over fat. Excessive loss of lean muscle mass leads to weight loss without improvement of body composition or health. This leaves you frustrated and ever-battling your weight. Here's a short weight-loss story of someone who was under-eating when her trainer told her to consume 2,200 calories a day!

When my trainer told me to eat 2,000 to 2,200 calories per day to lose weight, I didn’t blink an eye.
I did however, make a mental note of the fact that I must have been under-fueling before. I rarely ate breakfast. And because I was generally really stressed at work, I’d forget about food all day. Then, when I’d get home at 6 or 7 p.m., I’d realize I was so hungry that I’d eat something fast and unhealthy, like pasta, pizza, or a burger, followed by something sweet. I think most days I ate about 1,600 calories or a little more.
Then on the weekends, I’d often skip lunch in the name of a decadent dinner of meat and potatoes, pasta with cream sauce, a homemade dessert, or a bar of chocolate. If I went out, I’d go the whole nine yards—appetizer, entree, and dessert... My trainer told me that, by eating more, and eating more regularly, that would change. He laid out a plan by which I would eat 400 to 500 calories every three to four hours throughout the day for a total of five or six meals... Of course, the quality of the food also mattered. Sure, I was eating more, but it was mostly fiber-filled veggies, lean protein, whole grains, and healthy fats.

Her Transformation

There are actually some crazy high-calorie diets that will help you burn weight as an average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. Some actors will take this to the extreme consuming 4-5k calories a day! With some exercise, it actually increases their muscle growth rate as demonstrated by Chris Pratt with his nutritionist Dr Phillip Gogila who has written the book Turn Up The Heat: Unlock the Fat-Burning Power of Your Metabolism.

After working with Dr. Goglia, Chris Pratt upped his caloric intake to 4,000 calories a day. He also focused on cutting out junk food, drinking lots of water, and–as he mentioned in his famous Instagram post–giving up beer entirely.

His diet plan for Guardians of the Galaxy?

Protein
whole eggs
chicken breast
fish
steak
Carbs
broccoli, spinach, and other green vegetables
sweet potatoes
brown rice
steel-cut oatmeal
berries
Fats
grass fed butter
coconut oil
avocado
nuts

Source

So, of course, you can't just eat unhealthy junk food every day. Well...unless you're Blake Horton. And even though the Pratt diet seems amazing, it all comes down to exercise, what you eat, what you can afford, and commitment. You're actually doing your body more harm by eating less and might want to reconsider skipping meals or late night junk food. Consistency and a healthy diet will get you where you want to be. Keep at it, but take care of yourself!

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