Why 1000/1200 calorie diets are bad - backed by science
Matt_Wild
Posts: 2,673 Member
Taken from - http://www.mattmetzgar.com/2013/06/what-happens-when-you-eat-1000-calories-a-day.html
“For the first time we show that in free-living conditions, CR results in a metabolic adaptation and a behavioral adaptation with decreased physical activity levels.”
This is something that doesn't get mentioned much with low-calorie diets.
So here are three things that will happen when you eat a 1,000 calorie diet (represented by LCD (low-calorie diet) in this study):
Your metabolic rate will slow.
The paper discusses this in some detail. (There was no real slowing in the CR+EX group though. In this group, it was a relatively minor calorie restriction of 12.5%, combined with an activity increase of 12.5%.)
You will lose both fat mass and fat-free mass.
You will move less.
It doesn’t seem like calorie restriction goes along with the “Let’s Move” campaign by Michelle Obama!
So here’s a question: how is moving less on a daily basis healthy? It’s not. Yes physical activity fell in all groups except those who were required to move via their study group (CR + EX). And this decreased movement was a direct result of calorie restriction!
To me, this study shows that giving a 1,000 calorie a day diet to a sedentary person is a recipe for disaster. They will end up with a lowered metabolic rate (independent of lean mass), loss of lean mass, and they will actually move less.
Ref - http://www.ncbi.nlm.nih.gov/pubmed/19198647
“For the first time we show that in free-living conditions, CR results in a metabolic adaptation and a behavioral adaptation with decreased physical activity levels.”
This is something that doesn't get mentioned much with low-calorie diets.
So here are three things that will happen when you eat a 1,000 calorie diet (represented by LCD (low-calorie diet) in this study):
Your metabolic rate will slow.
The paper discusses this in some detail. (There was no real slowing in the CR+EX group though. In this group, it was a relatively minor calorie restriction of 12.5%, combined with an activity increase of 12.5%.)
You will lose both fat mass and fat-free mass.
You will move less.
It doesn’t seem like calorie restriction goes along with the “Let’s Move” campaign by Michelle Obama!
So here’s a question: how is moving less on a daily basis healthy? It’s not. Yes physical activity fell in all groups except those who were required to move via their study group (CR + EX). And this decreased movement was a direct result of calorie restriction!
To me, this study shows that giving a 1,000 calorie a day diet to a sedentary person is a recipe for disaster. They will end up with a lowered metabolic rate (independent of lean mass), loss of lean mass, and they will actually move less.
Ref - http://www.ncbi.nlm.nih.gov/pubmed/19198647
0
Replies
-
That explained 1000-calorie diets, but not 1200. I've been doing 1200 for more than a year now and am doing fine.0
-
If you think 200 calories make a significant difference then carry on doing what you are doing.
EDIT
Have you not made goal in over a year?0 -
wouldn't this be relative to the person?0
-
wouldn't this be relative to the person?
Look at the study. It has all your answers found within.0 -
CR was TDEE - 25% and LCD was 890 calories/day.0
-
Looks confusing to me. I guess I'll just stick with my 1270 calories a day that I have been doing for 6 months and have 5 more pounds to reach goal. But thanks for the science class.0
-
Looks confusing to me. I guess I'll just stick with my 1270 calories a day that I have been doing for 6 months and have 5 more pounds to reach goal. But thanks for the science class.
It means that if you eat a very large calorie deficit, bad things happen.0 -
I've been eating 1300-1400 cals per day and eating my exercise cals back as well... exercise is a combination of strength 3 days per week with cardio (usually swimming), and another 2 days a week just cardio... my goal right now is to decrease fat while maintaining as much lean body mass as I can in the process... once I get my bmi down to a healthy range, I'll up my cals and start working towards the more fit look... hoping this is a good process lol, its working so far it seems
0 -
Just looking at quickly there seems to have been a similar effect with calorie restriction (TDEE - 25%) as with LCD, just not to the same degree. Maybe it's just "dose-related".
It does make sense that activity would naturally go down if you eat less, because there seems to be a drive to "maintain".0 -
in...for the oncoming sh$t storm and show!0
-
I've been eating 1300-1400 cals per day and eating my exercise cals back as well... exercise is a combination of strength 3 days per week with cardio (usually swimming), and another 2 days a week just cardio... my goal right now is to decrease fat while maintaining as much lean body mass as I can in the process... once I get my bmi down to a healthy range, I'll up my cals and start working towards the more fit look... hoping this is a good process lol, its working so far it seems
I would ditch BMI ...according to BMI I am "obese" but have 13% body fat..how does that work..???0 -
in...for the oncoming sh$t storm and show!
^^ this0 -
In for "Science doesn't apply to me."0
-
Just looking at quickly there seems to have been a similar effect with calorie restriction (TDEE - 25%) as with LCD, just not to the same degree. Maybe it's just "dose-related".
It does make sense that activity would naturally go down if you eat less, because there seems to be a drive to "maintain".
That's true. However, there was a big difference between LCD/CR and CR+exercise.
The lesson here is that significant metabolic adaptation can occur if you lose weight without exercising. In other words, your BMR can drop significantly if you lose weight without exercise.0 -
well this is going to be entertaining.......0
-
wouldn't this be relative to the person?
Look at the study. It has all your answers found within.
Ok. so 12.5% caloric restriction and 12.5% increase from exercise is the best route to go. it only talks about 25% but this doesnt talk about people who enter LCD+EX. Their protein was also at 15%
Only reason why I am challenging this is cause I personally ran my own 50% deficit but I knew what I was doing. I cannot do that now at how much leaner I am. Obviously I would never recommend it to any beginner. Unless they were a ex-weightlifter(at the time) like me who gained a bunch of weight)
Yea her "let's move" campaign would definitely require people to actually stay active. Saw that crap with her meat reccomendations0 -
You can say what you want but I have been surviving on a 1200 calorie diet, as recommended by my dietician, since December. It is the first time I have been successful at losing weight. I have tried dieting with higher calories allotments and with as much exercise as I am doing now...but with no results. ABSOLUTELY NONE. As I said, this is the FIRST TIME that I have been successful at losing weight in a very long time.
I also know that, as I continue on this journey of mine, my exercise is increasing not decreasing. I am moving more than ever, and loving it.
I believe everyone is different and there is no exact science to weight loss. My diet is working, better than I ever hoped it would, and I am sticking with it. It is balanced, thus providing me with all of the nutrients I need, and I can do this. No charts and graphs are going to change my mind. Thanks for trying, though.
0 -
There is an exact science to weight loss. you do not defy the laws of energyYou can say what you want but I have been surviving on a 1200 calorie diet, as recommended by my dietician, since December. It is the first time I have been successful at losing weight. I have tried dieting with higher calories allotments and with as much exercise as I am doing now...but with no results. ABSOLUTELY NONE. As I said, this is the FIRST TIME that I have been successful at losing weight in a very long time.
I also know that, as I continue on this journey of mine, my exercise is increasing not decreasing. I am moving more than ever, and loving it.
I believe everyone is different and there is no exact science to weight loss. My diet is working, better than I ever hoped it would, and I am sticking with it. It is balanced, thus providing me with all of the nutrients I need, and I can do this. No charts and graphs are going to change my mind. Thanks for trying, though.
well did you confirm not having hypothyroidism?
Did you weigh all your food out?
Did you have a diary?0 -
I don't know much about the science of that study. I do however know that I was maintaining a 1600 calorie diet and after getting a metabolic test, I'm under eating by 600 cals a day. Without factoring in my excersice. I had this test done at Kaiser and it turns out my metabolism is faster than normal. For each person I'm sure that right number of calories depends on their resting burn. 1200 is a average, which means there are going to be outliers.0
-
they are NOT BAD,,,, and you get back it any way you want.0
-
Title should say: Why 1000/1200 calorie diets are bad FOR SOME PEOPLE - backed by BAD science.0
-
Title should say: Why 1000/1200 calorie diets are bad FOR SOME PEOPLE - backed by BAD science.
It should really be "why losing weight while exercising is much better than losing weight without exercising."0 -
they are NOT BAD,,,, and you get back it any way you want.
ehhh?0 -
Redacted.
Broscience: it's completely unquestionable and 100% reliable! XD0 -
why are you so obsessed with 1200 calories0
-
oh you people and your science.... how silly ...
truthfully, thank you , the reference in the blog post were valuable, thank you!!0 -
I guess i don't really understand all of this. I'm told to eat 1200 calories per day. It is often hard for me to do that. I lost 53 lbs within the last 3 years by cutting portions and exercising 30 min-1 hours 5 times a week. I have about 20 more to loose and am back to wokring out about 5 times a week instead of 2 to 3. How do i find out for sure how much I should be eating to lose that last 20 lbs. I've been at a plateau for about a year.0
-
I guess i don't really understand all of this. I'm told to eat 1200 calories per day. It is often hard for me to do that. I lost 53 lbs within the last 3 years by cutting portions and exercising 30 min-1 hours 5 times a week. I have about 20 more to loose and am back to wokring out about 5 times a week instead of 2 to 3. How do i find out for sure how much I should be eating to lose that last 20 lbs. I've been at a plateau for about a year.
The most important thing for you to do is log consistently. You only have like three days' worth of logging here.
You're also eating way, way, way, way too little. Start a new thread asking for help.0 -
Title should say: Why 1000/1200 calorie diets are bad FOR SOME PEOPLE - backed by BAD science.
So, you read the full text pubmed study?0 -
Redacted.
Broscience: it's completely unquestionable and 100% reliable! XD
Its sod all to do with broscience. Its everything to do with actual science.
Read the study and understand.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.4K Introduce Yourself
- 43.8K Getting Started
- 260.2K Health and Weight Loss
- 175.9K Food and Nutrition
- 47.4K Recipes
- 232.5K Fitness and Exercise
- 426 Sleep, Mindfulness and Overall Wellness
- 6.5K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 153K Motivation and Support
- 8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.7K MyFitnessPal Information
- 24 News and Announcements
- 1.1K Feature Suggestions and Ideas
- 2.6K MyFitnessPal Tech Support Questions