{"product_id":"the-calorie-deficit-handbook-find-your-number-keep-the-muscle","title":"The Calorie Deficit Handbook: Find Your Number, Keep the Muscle","description":"\u003cp\u003e\u003cstrong\u003eThe last attempt didn't fail because it wasn't aggressive enough. It failed because it was too aggressive to survive a normal life.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA holiday, a bad week at work, a birthday — and a plan built on 1,200 calories and willpower doesn't come back from any of them. This is the other approach: a deficit small enough that you barely notice it, held for twelve weeks, with the arithmetic and the troubleshooting written down so you're not guessing when it stalls.\u003c\/p\u003e\n\u003cp\u003e29 pages. One number, four habits, and a plan for the week something goes wrong.\u003c\/p\u003e\n\n\u003ch3\u003eWhat's inside\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003eEnergy balance without the mythology\u003c\/strong\u003e — including a table showing exactly what keto, fasting, low fat and clean eating are all doing underneath. It's the same mechanism. You get to pick the version you can live with.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eA worksheet that gives you your starting number\u003c\/strong\u003e — resting rate, activity factor, and a deficit sized as a percentage rather than a guess. Four minutes with a calculator.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eThe four levers that make a deficit tolerable\u003c\/strong\u003e — protein, food volume, fibre and liquid calories, in the order to install them.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eHow to read the scale\u003c\/strong\u003e — why it swings two kilos in a day, what each cause is worth, and the weekly-average method that filters the noise out.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eFive plateau causes, ranked by likelihood\u003c\/strong\u003e — with the diagnostic to run before you cut anything. Most plateaus are not what people think they are.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eKeeping the muscle\u003c\/strong\u003e — the two non-negotiables that decide whether you lose fat or just lose weight.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003eStopping properly\u003c\/strong\u003e — diet breaks, the transition back to maintenance, and the warning signs that mean stop now.\u003c\/li\u003e\n\u003cli\u003e\u003cstrong\u003eA twelve-week plan with a weekly tracker and four-week check-in questions.\u003c\/strong\u003e\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003ch3\u003eWhat it doesn't do\u003c\/h3\u003e\n\u003cp\u003eIt doesn't promise a number of kilos. At a sensible deficit, twelve weeks is roughly 4 to 6 kg for most people — not dramatic, and deliberately so. There are no crash phases, no sub-1,200-calorie targets, and no supplements. The largest deficit in this book is 20 percent, and there's a page explaining why anything past that is somebody else's job.\u003c\/p\u003e\n\n\u003ch3\u003eWho this is not for\u003c\/h3\u003e\n\u003cp\u003ePlease don't buy this if you have a current or past eating disorder, or if you recognise this pattern: counting makes you anxious, a number on the scale changes your whole day, or restriction is followed by losing control. It's also not for you if you're underweight, pregnant, breastfeeding, under 18, or taking medication affected by a change in intake — including insulin. A deficit changes medication needs and that has to be managed by your doctor.\u003c\/p\u003e\n\n\u003ch3\u003eGoes well with\u003c\/h3\u003e\n\u003cp\u003eIf you want the full nutrition picture rather than the fat-loss mechanics specifically, \u003cem\u003eLose Fat \u0026amp; Keep It Off: The Complete Nutrition System\u003c\/em\u003e is the broader book. If hitting your protein target is the part that keeps slipping, \u003cem\u003eThe High-Protein Breakfast Blueprint\u003c\/em\u003e fixes the meal where most people lose the most ground.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eInstant download. PDF, 29 pages. Lifetime access. No equipment, no supplements required.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eThis guide is general information, not medical or dietetic advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"Velion Physique","offers":[{"title":"Default Title","offer_id":58620343451996,"sku":"VP-NUT-DEFICIT","price":9.99,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/0501\/0780\/files\/ChatGPTImage15.Aug.2026_02_49_27_45.png?v=1786787793","url":"https:\/\/velionphysique.com\/products\/the-calorie-deficit-handbook-find-your-number-keep-the-muscle","provider":"VelionPhysique","version":"1.0","type":"link"}