proper way to stop dieting

snowy0wl

loulamb7 & jgnatca are 2 votes for adding. and I'll be doing that now.

EvgeniZyntx

snowy0wl wrote: »

@EvgeniZyntx‌ , I don't follow. If I'm planning to eat more to get closer to my TDEE how am I going to hunger signals?

There is a mechanism that allows us to eat less and feel less hunger after 2/5 days of significant restriction. So now with less eating you aren't feeling much hunger. However, you are under eating. Once food becomes available - the hunger signals will, likely, increase so returning towards TDEE will result in stronger sense of hunger than now.

It's a complicated and not fully elucidated mechanism that not everyone sees but - it is frequent after hard restriction and return to TDEE.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2712828/

crystalflame

snowy0wl wrote: »

Thank you that is very detailed answer. Can I just jump my calories to a 500 or 1000 caloric deficit and hold it there? How long should in weight to trust the scsl or nmeasurement? I'm still confused with Jon starvation mode yet you talk about metabolicn capaacity. What is the difference?

I know people who have been doing a VLCD for an extended period of time should raise their calories slowly, but you've only been doing this 2 weeks - not long enough to be dangerous as far as I know. Perhaps raising by 100 calories a day would minimize the water weight gain, but that's practically another week of you being in too big of a deficit. I'd recommend at least jumping up to an 1800 calorie intake so you're getting adequate nutrition, then stepping up to a 500 calorie deficit from there. Hopefully someone with more knowledge will step in and say exactly what you should do.

"Starvation mode" as people often discuss it isn't a real thing. Your body does not hang onto all its fat because it senses it's starving after you skipped a couple of meals or whatever nonsense. What does happen is, over time, your body learns to be more efficient at its functions. This decreases your BMR - your body is more efficient, therefore requiring less energy, therefore reducing your base level of calories needed. This is adaptive thermogenesis, and it happens slowly. It would take months before you noticed a serious impact. Read the link EvgeniZyntx posted for a better, more detailed explanation.

snowy0wl

crystalflame: I'll do that. hope it won't take long for the body to stabilize body weight and go in a real positive direction.