Calorie Deficit for Skinny Fat

Calorie Deficit for Skinny Fat
Reading Time: 4 minutes
Listen to this article

Skinny fat is a popular term on the internet, especially on social media. Although grossly misunderstood at present. Young people, in particular, want to know what skinny fat is (1) including the best diet and calorie deficit for skinny fat.

The very latest science indicates that a properly executed low-carb diet (2, 3, 4) tops the list when it comes to safely and sustainably losing regular white/yellow body fat (common adipose tissue) to help fix skinny fat (5). However, intense debate rages over what calorie deficit is optimal. As new scientific data rolls in, the mounting evidence (6, 7, 8) indicates that calorie deficits, in general, even when minimal, slow metabolism and increase the risk of losing priceless muscle tissue (which further decreases metabolism), especially the more severe the deficit.

Does Starvation Work? – Calorie Deficit for Skinny Fat

Calorie Deficit for Skinny Fat
Image by Pete Linforth from Pixabay

Successful regular fat weight loss is SUSTAINABLE and healthy in the short and long term. Body dysmorphia and eating disorders (9) including anorexia, bulimia, and binge eating disorder (BED) are unsustainable but have become alarmingly common among young people who think that starvation (calorie deficit) cures skinny fat. What does the latest science say?

The widespread claim on social media is that skinny fat is caused by poor diet and exercise, where muscle tissue is lost and lost muscle tissue becomes skinny fat. If that is true, then it applies equally to all human beings, not some or a select few. See how genetically blessed Christian Bale lost a lot of weight including obvious muscle tissue and is emaciated:

Calorie Deficit for Skinny Fat - Christian Bale Before and After Weight Loss with Muscle Tissue Loss Yet No Skinny Fat

Yet no skinny fat. Genetics.

C Bale Emaciated No Skinny Fat

The fact (10, 11, 12) is, muscle tissue cannot turn into skinny fat tissue (thin fat, cellulite) or any type of fat tissue, including regular white/yellow fat. Because skinny fat is unique genetic tissue, you can technically lose 100% of your regular fat yet your skinny fat will remain. Thus, a calorie-deficit diet, no matter how slight or severe, 100% does not somehow magically get rid of or cure skinny fat. Anyone claiming otherwise needs to provide actual, real scientific evidence and proof (comment below).

Starvation is 100% guaranteed to fail and does not work. The human body is built to survive and as soon healthy eating commences, for 85%+ (6, 4) people the body will regain most if not all the regular fat weight lost — and likely more depending on how much muscle tissue was lost — to prepare for the next starvation event. And it is very likely your metabolism slowed and will remain slow (7, 6), possibly permanently. Not to mention all the other health risks (13, 14, 9) associated with starvation.

Calorie Deficit for Skinny Fat

All calorie-deficit diets cause some degree of muscle tissue loss (15, 4), which makes EXISTING skinny fat tissue worse/more noticeable – especially the more severe the starvation.

Scientific Body Type Quiz (Official) - However, a low carb diet does not require a calorie deficit (4, 2, 3) and with proper nutrients, exercise, and lifestyle you can maintain (16, 2) your genetic default muscle tissue without any loss while safely, sustainably, and successfully losing and managing regular fat weight. Along with proper exercise (17) including adding muscle mass, you can safely, sustainably, and successfully reduce skinny fat (5).

How do you know you are experiencing skinny fat tissue? Developed using 50+ scientifically vetted variables, the Scientific Body Type Quiz accurately determines if you are experiencing skinny fat and where on your body, no less. A free option is available. All accounts are free, secure, private, and anonymous.

Scientific Health Quizzes - Calorie Deficit for Skinny Fat
Scientific Health Quizzes – Scientific Metabolism Quiz, Scientific Diet Quiz, Scientific Exercise Quiz, Scientific Lifestyle Quiz, Scientific Total Health Quiz

 

What BMI Is Skinny Fat?


References
  1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/what-is-skinny-fat/
  2. Healthline: 23 Studies on Low Carb and Low Fat Diets — Time to Retire the Fad, March 24, 2020, Kris Gunnars, BSc (Medically reviewed by Atli Arnarson BSc, PhD). https://www.healthline.com/nutrition/23-studies-on-low-carb-and-low-fat-diets
  3. Today Show: Can’t lose weight by eating less? Why low-carb diets may be the solution, June 06, 2022,  and 
  4. Skinny Fat Science: The Best Skinny Fat Diet, According to Science, July 29, 2024. https://skinnyfat.fellowone.com/the-best-skinny-fat-diet-according-to-science/
  5. Skinny Fat Science: How To Fix Skinny Fat, July 27, 2024. https://skinnyfat.fellowone.com/how-to-fix-skinny-fat/
  6. Michigan Medicine (University of Michigan): Weighing the Facts: The Tough Truth About Weight Loss, April 12, 2017, Marschall S. Runge, M.D., Ph.D. https://www.michiganmedicine.org/health-lab/weighing-facts-tough-truth-about-weight-loss
  7. Healthline: 6 Mistakes That Slow Down Your Metabolism, November 27, 2023, Franziska Spritzler (Medically reviewed by Jared Meacham, PhD., RD, CSCS). https://www.healthline.com/nutrition/6-mistakes-that-slow-metabolism/
  8. Skinny Fat Science: How Skinny Fat Affects Metabolism, August 7, 2024. https://skinnyfat.fellowone.com/how-skinny-fat-affects-metabolism/
  9. Skinny Fat Science: How Skinny Fat Affects Mental Health, August 21, 2024. https://skinnyfat.fellowone.com/how-skinny-fat-affects-mental-health/
  10. Skinny Fat Science: Is Muscle/Mass Genetic and How Does It Affect Skinny Fat?, November 20, 2024. https://skinnyfat.fellowone.com/is-muscle-mass-genetic-and-how-does-it-affect-skinny-fat/
  11. Healthline: Does Fat Turn into Muscle? What to Know, March 2, 2021, Katey Davidson, MScFN, RD, CPT (Medically reviewed by Jake Tipane, CPT). https://www.healthline.com/nutrition/does-fat-turn-into-muscle
  12. NIH, National Library of Medicine: Muscle-to-fat interaction: a two-way street?, January 1, 2010, Bente K Pedersen. https://pmc.ncbi.nlm.nih.gov/articles/PMC2821541/
  13. MedicineNet: The Dangers of Starving Yourself and Why it Doesn’t Work, Mahammad Juber, MD. https://www.medicinenet.com/dangers_of_starving_yourself_why_it_doesnt_work/article.htm
  14. Healthline: Why Starving Yourself Isn’t a Good Idea for Weight Loss, November 15, 2024, Katey Davidson, MScFN, RD, CPT. (Medically reviewed by Adrienne Seitz, MS, RD, LDN, Nutrition). https://www.healthline.com/nutrition/starving-yourself
  15. NIH, National Library of Medicine: Preserving Healthy Muscle during Weight Loss, May 5, 2017, Edda Cava, Nai Chien Yeat, and Bettina Mittendorfer. https://pmc.ncbi.nlm.nih.gov/articles/PMC5421125/
  16. NIH, National Library of Medicine: Very-low-carbohydrate diets and preservation of muscle mass, January 31, 2006, Anssi H Manninen. https://pmc.ncbi.nlm.nih.gov/articles/PMC1373635/
  17. Skinny Fat Science: The Best Skinny Fat Exercise, According to Science, August 2, 2024. https://skinnyfat.fellowone.com/the-best-skinny-fat-exercise-according-to-science/

Was this article helpful?

Yes
No
Thanks for your feedback!

LEAVE A COMMENT OR REPLY

Your email address will not be published. Required fields are marked *