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Message
Drastically cutting calories
Posted on 1/7/19 at 6:23 pm
Posted on 1/7/19 at 6:23 pm
I always hear people say don’t cut calories too drastically or fat loss will stop. I’ve never understood this from a standpoint of burning more calories than you are consuming. Any thoughts?
3
Posted on 1/7/19 at 6:56 pm to RickfromArizona
In short, when you cut drastically cut your calories, your body will eventually adapt and your basal metabolic rate will go down.
So even though you're taking in less calories, your body will start to burn less calories with your basic body functions.
So even though you're taking in less calories, your body will start to burn less calories with your basic body functions.
Posted on 1/7/19 at 7:32 pm to RickfromArizona
Long answer:
Huge difference between calorie restriction long term with multiple eating windows, and calorie restriction through fasting/intermittent fasting. You DO NOT want to do long term cal restriction (1000-1500 cal) while spreading out meals and snacks all day- as the poster above stated, this signals your body to have a hormonal response to start conserving energy. See biggest loser study...
Biggest Loser Study
These poor bastards gained weight back not because of old habits returning, but because of a slower metabolism. This is also why fast weight loss is not recommended. There are several studies that show long-term metabolic decline and weight returns to baseline plus more.
Fasting, even intermittent fasting, allows the body to tap into actual fat stores. In times when the body does not have enough calories to burn for fuel it will burn fat. When calories are consumed they will be used by the body and typically not stored as fat.
So, there is a huge difference in between starvation and fasting, I understand that calorie restriction is not starvation but that is not how your body interprets it-, it thinks it's starving and it will literally start to slow down energy consumption.
Huge difference between calorie restriction long term with multiple eating windows, and calorie restriction through fasting/intermittent fasting. You DO NOT want to do long term cal restriction (1000-1500 cal) while spreading out meals and snacks all day- as the poster above stated, this signals your body to have a hormonal response to start conserving energy. See biggest loser study...
Biggest Loser Study
These poor bastards gained weight back not because of old habits returning, but because of a slower metabolism. This is also why fast weight loss is not recommended. There are several studies that show long-term metabolic decline and weight returns to baseline plus more.
Fasting, even intermittent fasting, allows the body to tap into actual fat stores. In times when the body does not have enough calories to burn for fuel it will burn fat. When calories are consumed they will be used by the body and typically not stored as fat.
So, there is a huge difference in between starvation and fasting, I understand that calorie restriction is not starvation but that is not how your body interprets it-, it thinks it's starving and it will literally start to slow down energy consumption.
This post was edited on 1/7/19 at 7:34 pm
Posted on 1/7/19 at 7:38 pm to FatMan
Thanks for that. I didn’t feel like going pull studies 
There’s been some more studies that have basically kept track of everything eaten while also calculating energy expenditure and then tracking weight loss over a long period and comparing with expected weight loss numbers which don’t match up alluding to changes in BMR
There’s been some more studies that have basically kept track of everything eaten while also calculating energy expenditure and then tracking weight loss over a long period and comparing with expected weight loss numbers which don’t match up alluding to changes in BMR
Posted on 1/7/19 at 8:06 pm to TheZaba
Yep. There's a lot of hypotheses around it. I'm excited to see more studies.
I shared this video on the OT. He does a good job of explaining it.
Personally, I believe I'm already victim to this 'defense system' as my TDEE is much lower than any equation predicts and weight loss is difficult. After losing 113lbs in just over a year, I rebounded pretty hard and subsequently have lost, regained, and lost weight again several times.
I want to employ a few strategies to help myself fend off anymore of this..
1) Slow, controlled, sustainable weight loss.
2) 'Diet breaks' .. cycling 2 weeks in a deficit, 1 week at maintenance. This has been shown to increase fat loss, less decrease in TDEE, and higher muscle mass retention. The drawback is that it takes much longer to lose an equivalent amount of weight as strictly dieting. I've got time, however.
3) Increase LISS cardio before dropping calories during plateaus or stalls.
4) If all else fails and I find myself miserable, time to hit the brakes and do a slow, controlled reverse diet to get my maintenance calories back up.
I shared this video on the OT. He does a good job of explaining it.
Personally, I believe I'm already victim to this 'defense system' as my TDEE is much lower than any equation predicts and weight loss is difficult. After losing 113lbs in just over a year, I rebounded pretty hard and subsequently have lost, regained, and lost weight again several times.
I want to employ a few strategies to help myself fend off anymore of this..
1) Slow, controlled, sustainable weight loss.
2) 'Diet breaks' .. cycling 2 weeks in a deficit, 1 week at maintenance. This has been shown to increase fat loss, less decrease in TDEE, and higher muscle mass retention. The drawback is that it takes much longer to lose an equivalent amount of weight as strictly dieting. I've got time, however.
3) Increase LISS cardio before dropping calories during plateaus or stalls.
4) If all else fails and I find myself miserable, time to hit the brakes and do a slow, controlled reverse diet to get my maintenance calories back up.
Posted on 1/7/19 at 8:15 pm to Hulkklogan
Fasting vs. Eating Less: What's the Difference? (Science of Fasting)
Fasting increases your metabolism while eating less reduces it as mentioned previously. The What I've Learned channel always has studies in each video.
Fasting increases your metabolism while eating less reduces it as mentioned previously. The What I've Learned channel always has studies in each video.
Posted on 1/7/19 at 9:44 pm to TheZaba
There is a study I linked like two weeks ago(search my post) that was a meta analysis of mutiple iso caloric and keto diet studies. In short this is the area where keto possibly shines. The analysis showed that after 6 months of being in a caloric deficit, the keto studies(remember of mutiple studies across multiple years) tended to reduce calorie naturally much more so than other dieters but they also didn't show the reduction in BMR that those on iso-caloric diets showed.
And trust me I am not a keto guy at all, at least for most.
And trust me I am not a keto guy at all, at least for most.
Posted on 1/8/19 at 7:09 pm to FatMan
i 12 hour intermittent fast almost every day. I don’t eat after 5pm or before 5 am. Stopped keto after one month and now just cutting carbs under 100g daily. Down from 205 to 188, target being 180, I’m exactly 6’ tall.
You need calories. Try to stay around 2000 daily, keeping carbs around 100 grams and eating no later than 5-6 and not before 5-6.
You will see results, especially with adding some cardio and weights.
You need calories. Try to stay around 2000 daily, keeping carbs around 100 grams and eating no later than 5-6 and not before 5-6.
You will see results, especially with adding some cardio and weights.
Posted on 1/9/19 at 7:53 pm to RickfromArizona
I got in a short-lived argument with someone on the OT who didn’t think it was possible to stall out when cutting calories.
Some of the articles I found to support my claim
She then equates trying to lose weight with being in a concentration camp during the holocaust, saying their calories were cut and they were thin.
Some of the articles I found to support my claim
She then equates trying to lose weight with being in a concentration camp during the holocaust, saying their calories were cut and they were thin.
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