Trying to run a 500 cal deficit average. I find this leaves me wanting to sleep 9 to 10 hrs or compensate on weekends. Fairly active and I can feel loss of strength and stamina during workouts. Also generally feel sluggish and a bit brain foggy. I used to rely on caffeine to compensate but that makes me stressed and jittery, so I try to limit it to a couple of coffees. I take vitamins too but mostly seems placebo. Any ideas?
I’m on a similar calorie deficit plan, but I incorporate intermittent fasting. Which I have found to allow me to operate pretty well with 7 hours of sleep.
Honestly try keto it will give you a lot of natural energy and keep you full
What is your goal for having a calorie deficit? If it's to lose weight and is short term, you could try a strict keto diet. For the first week or two the body will burn stored carbs (you'll feel like a zombie during this period) after which it switches to burning fat instead which gives you more consistent energy throughout the day, as well as noticeable cognitive improvement. I did this for a few months and it was amazing - I was much more focused at work. On the other hand if you lose weight you will inevitably lose some strength (I lift competitively 5x/week and had to drop on almost all my lifts). I switched to targeted keto after a few months and that helped a little bit with endurance at the gym. Alternatively, intermittent fasting, when done right, can help boost energy levels.
Short term weight loss for like 15 lbs
I lost 10lbs in 2 months on a strict keto diet with ~100k calorie deficit compared to my normal intake. So yeah it's totally doable if you can commit to it (it requires meal preparation and macro counting which take a fair amount of time but is worth it imo)
Make sure you get enough carbs. Plan your schedule so that you consume your carbs before workout and after. Large PB&J before workout, for example, and a pizza or macaroni after the workout. If your workout is high intensity, then also load up on carbs the night before the intense workout (and obviously you can’t have intense days every day during deficit). Try intermittent fasting, but again, align carbs with workouts.
Make sure the rest of your calories are really clean and drink tons of water. I’ve gone on 700 calorie deficits and what gets me through is making sure I’m hydrated and just engaged in something interesting so I’m not as tired/thinking about food.
Increase your protein intake and get at least 8 hours sleep daily. For brain fog - try taking a multivitamin that has zinc and mg.
Go whole foods plant based - easiest way to be calorie deficit and feel active all the time.
Eat a lot of high volume low calorie foods, like veggies. Don't go low on fat (eat nuts, seeds, milk). Make sure you are getting the micronutrients. I lost 50 lbs in a year and a half (of which maybe 12 months were where I tried being calorie deficit)
Try being on just fruit diet and nuts/seeds. It helps stay energetic.
Coffee is only 5 calories a cup There you go
It's possibly due to electrolyte imbalance. Google ketorade instead
Dude can also take BCAA. I lift fasted and use BCAA to fuel.