Weight loss Plateau-- add or subtract calories
Charmingjaye
Posts: 7 Member
Hello All,
I recently hit a weight loss plateau, and was wondering if I should add more calories or take some away. I have maintained my weight since the beginning of Oct averaging 1484 daily calories for the last 22 days. I do cardio 4x per week (HIIT for 15-30 min) and compound lifts 2x per week.
I lost about 12 pound the first month and half but have now hit a wall. Just an FYI, I averaged 1342 calories for the month of Sept and did about 1-2 days or cardio and compound lifts 3x per week.
Just curious if i should increase my caloric intake or decrease?
**Also, I am not calculating in exercise to the above figures. I am 5'2 177 and have been dieting since mid August.
I recently hit a weight loss plateau, and was wondering if I should add more calories or take some away. I have maintained my weight since the beginning of Oct averaging 1484 daily calories for the last 22 days. I do cardio 4x per week (HIIT for 15-30 min) and compound lifts 2x per week.
I lost about 12 pound the first month and half but have now hit a wall. Just an FYI, I averaged 1342 calories for the month of Sept and did about 1-2 days or cardio and compound lifts 3x per week.
Just curious if i should increase my caloric intake or decrease?
**Also, I am not calculating in exercise to the above figures. I am 5'2 177 and have been dieting since mid August.
0
Replies
-
Decreasing back to the 1342 that was working for you seems a reasonable conclusion.
Increasing calories never leads to greater/faster weight loss.0 -
Why would eating more cause you to lose weight? That makes no sense.0
-
I increased my cardio which is burning more calories.0
-
Check your logging. Are you weighing your food and measure your liquids?
If you lost 12lb in 1 month on 1342 calories, that was 2.8lb/week (which is too fast for you, you shouldn't sustain more than a 1%/week loss) or a 1400 calorie/day deficit. Upping calories by 140 calories/day and losing 12lb does not eliminate a 1400 calorie deficit, it doesn't come anywhere close. Your exercise seems to be equivalent.
My initial guess is going to be a combination of water weight fluctuation and improper logging.
What you should do is eat your ~1500 calories + at least 50% of your exercise calories with proper weighing and logging and see how fast you lose (probably over 1lb/week), which will be more sustainable and healthy than losing at 2.8lb/week. If you want to speed up the weight loss, don't let calories go below 1200 and don't let the weight loss go over 1% body weight per week.0 -
It sounds like it's only been about 3 weeks since you haven't lost any weight. I would encourage you to remember that weight loss doesn't usually happen in a constant kind of way - it will be lots at once, none at all for a while, then your weight may drop again soon. This is especially true at certain times of your hormonal cycle.
My advice:
Have patience, and focus on sticking to your calorie goal that was working for you in September. Make sure you use a food scale to weigh any solid foods that you eat, so that you can be sure that you really are eating that number of calories (it's super easy to accidentally overlook a significant amount of calories when estimating portion sizes). You can always decide to increase your calories later, once you are accurately measuring and seeing results.0 -
Thanks @nordlead2005, I actually started dieting in the middle of August but I didn't add that calculation so I wasn't really loosing 2.8 pound per week. I will edit my post to reflect that. Would you still suggest the 1500 calories per day and 50% exercise? Thanks.0
-
@ammo7, thanks. I actually have a food scale and weigh everything. I am perfectly fine being patient, I just want to ensure I should not be doing something different.0
-
Charmingjaye wrote: »@ammo7, thanks. I actually have a food scale and weigh everything. I am perfectly fine being patient, I just want to ensure I should not be doing something different.
Great
And congratulations on the 12 lbs you've lost already 0 -
I'm 5'3 and I'm at maintenance and my calories are at 1450. I do eat far more than that because my fitbit is linked so I will eat back my exercise cals. So I guess I'm wondering what did you set your activity level to in your settings? Because it almost sounds like you are eating at maintenance not in a plateau. Could be reading this wrong...0
-
I'll say it depends, as the previous weight loss was 1.8lb/week which would be right around 1% which is the most anyone should recommend.
Female, 5'2" and 177lb your BMR is going to be in the 1400-1500 calories/day range (don't know your age so I'm ballparking it). 1500 +50% exercise calories will definitely cause you to lose weight, and most likely 1-1.5lb/week depending on how much/hard you exercise and your overall activity level.
Also, like I said, you can eat less if you want, just make sure you get sufficient calories/nutrients and don't lose too fast.0 -
neither...just be patient.
I went 7 weeks this summer and didn't lose a lb then wooooosh...2lbs gone.
It happens that way.0 -
Thanks everyone! @Amber_hanson27 -- I did not factor in my exercise so I am actually at a lower caloric deficit on days I workout.0
-
Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck0 -
ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Um...No.
Just...no.0 -
This is a lot of wrong for so few words.ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
0 -
ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
I suggest you stop getting your nutrition and weight loss information from blogs.0 -
ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.0 -
ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
I'm sorry. This is bad advice.
How do I know? Because I tried a version of this. I Thought If I fueled my body "properly" weight loss would take care of itself. Boy was I wrong.
I had to lessen and monitor my caloric intake. I didn't start losing weight until I did that very thing. All the whole and nutritious foods (which I'm a huge proponent of) won't make you lose if you're eating too much.
I'm not saying the OP is eating too much but the advice you gave will not lead to weight loss.0 -
BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/248297320 -
BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.0 -
juggernaut1974 wrote: »BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.
ayanasioux wrote:
Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein.
study says:
CSD consisted of three phases each lasts for 2 weeks, 11 days calorie restriction which included four meals every day, and 4 h fasting between meals follow with 3 days self-selecting diet.
A cheat meal/week, a cheat day/week (ayanasioux), a refeed day/week, 2 refeed days/week, 3 ad libitum days/2 weeks (study).... To me these are different approaches for a pretty similar idea.
Just trying give info BecomeBane asked.
And, not totally, but very related....
1.A short-term, high-fat diet up-regulates lipid metabolism and gene expression in human skeletal muscle1,2,3 David Cameron-Smith, Louise M Burke, Damien J Angus.
2.The fatty acid transporter FAT/CD36 is upregulated in subcutaneous and visceral adipose tissues in human obesity and type 2 diabetes. Bonen A1, Tandon NN, Glatz JF, Luiken JJ, Heigenhauser GJ.
3.Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Dirlewanger M1, di Vetta V, Guenat E, Battilana P, Seematter G, Schneiter P, Jéquier E, Tappy L.
4.Insulin and cortisol promote leptin production in cultured human fat cells. Wabitsch M1, Jensen PB, Blum WF, Christoffersen CT, Englaro P, Heinze E, Rascher W, Teller W, Tornqvist H, Hauner H.
5.High-Fat Meals Reduce 24-h Circulating Leptin Concentrations in Wo m e n Peter J. Havel, Raymond Townsend, Leslie Chaump, and Karen Te ff
6.Effect of Long-term Calorie Restriction with Adequate Protein and Micronutrients on Thyroid Hormones Luigi Fontana,*,† Samuel Klein,*, John O. Holloszy,* and Bhartur N. Premachandra
7.High-Fat Diet Increases Thyrotropin and Oxygen Consumption without Altering Circulating 3,5,3′-Triiodothyronine (T3) and Thyroxine in Rats: The Role of Iodothyronine Deiodinases, Reverse T3 Production, andWhole-Body Fat OxidationR. L. Araujo, B. M. Andrade, A. S. Padrón, M. P. Gaidhu, R. L. S. Perry, D. P. Carvalho, and R. B. Ceddia
8.Dietary-induced alterations in thyroid hormone metabolism during overnutrition.Danforth E Jr, Horton ES, O’Connell M, Sims EA, Burger AG, Ingbar SH, Braverman L, Vagenakis AG.
9.Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?Varady KA.
10. Salti I, Bénard E, Detournay B, Bianchi-Biscay M, Le Brigand C, Voinet C, et al. A population-based study of diabetes and its characteristics during the fasting month of Ramadan
11.The effect of the Ramadan fast on physical performance and dietary habits in adolescent soccer players
12.Effect of Ramadan fasting on some biochemical and haematological parameters in Tunisian youth soccer players undertaking their usual training and competition schedule. Journal of Sports Sciences. 2008
13.Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting. Annals of nutrition & metabolism. 2007;51(1):88-95. 62.
14.Does Ramadan fasting affect expiratory flow rates in healthy subjects? Saudi medical journal.. Zerguini Y
15.Influence of Ramadan fasting on physiological and performance variables in football players: summary of the F-MARC 2006 Ramadan fasting study. Journal of sports sciences. 2008
16.Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. The American journal of clinical nutrition. 2009
17.Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of applied physiology (Bethesda, Md. : 1985).
18. Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. Obesity research. 2005
19.Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Johnson JB,
20.Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Soeters M
21.Cellular and molecular effects of n-3 polyunsaturated fatty acids on adipose tissue biology and metabolism.Flachs P1, Rossmeisl M, Bryhn M, Kopecky J.0 -
juggernaut1974 wrote: »BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.
ayanasioux wrote:
Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein.
study says:
CSD consisted of three phases each lasts for 2 weeks, 11 days calorie restriction which included four meals every day, and 4 h fasting between meals follow with 3 days self-selecting diet.
Ummm...yeah...those two claims have absolutely nothing to do with each other.0 -
juggernaut1974 wrote: »BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.
I agree. Additionally, it only takes 74 people into account, wasn't strictly controlled, and relied on personally subjective survey data regarding satiety.
The conclusion was that more study was necessary, so... there was no definitive conclusion.0 -
juggernaut1974 wrote: »BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.
ayanasioux wrote:
Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein.
study says:
CSD consisted of three phases each lasts for 2 weeks, 11 days calorie restriction which included four meals every day, and 4 h fasting between meals follow with 3 days self-selecting diet.
A cheat meal/week, a cheat day/week (ayanasioux), a refeed day/week, 2 refeed days/week, 3 ad libitum days/2 weeks (study).... To me these are different approaches for a pretty similar idea.
Just trying give info BecomeBane asked.
And, not totally, but very related....
1.A short-term, high-fat diet up-regulates lipid metabolism and gene expression in human skeletal muscle1,2,3 David Cameron-Smith, Louise M Burke, Damien J Angus.
2.The fatty acid transporter FAT/CD36 is upregulated in subcutaneous and visceral adipose tissues in human obesity and type 2 diabetes. Bonen A1, Tandon NN, Glatz JF, Luiken JJ, Heigenhauser GJ.
3.Effects of short-term carbohydrate or fat overfeeding on energy expenditure and plasma leptin concentrations in healthy female subjects. Dirlewanger M1, di Vetta V, Guenat E, Battilana P, Seematter G, Schneiter P, Jéquier E, Tappy L.
4.Insulin and cortisol promote leptin production in cultured human fat cells. Wabitsch M1, Jensen PB, Blum WF, Christoffersen CT, Englaro P, Heinze E, Rascher W, Teller W, Tornqvist H, Hauner H.
5.High-Fat Meals Reduce 24-h Circulating Leptin Concentrations in Wo m e n Peter J. Havel, Raymond Townsend, Leslie Chaump, and Karen Te ff
6.Effect of Long-term Calorie Restriction with Adequate Protein and Micronutrients on Thyroid Hormones Luigi Fontana,*,† Samuel Klein,*, John O. Holloszy,* and Bhartur N. Premachandra
7.High-Fat Diet Increases Thyrotropin and Oxygen Consumption without Altering Circulating 3,5,3′-Triiodothyronine (T3) and Thyroxine in Rats: The Role of Iodothyronine Deiodinases, Reverse T3 Production, andWhole-Body Fat OxidationR. L. Araujo, B. M. Andrade, A. S. Padrón, M. P. Gaidhu, R. L. S. Perry, D. P. Carvalho, and R. B. Ceddia
8.Dietary-induced alterations in thyroid hormone metabolism during overnutrition.Danforth E Jr, Horton ES, O’Connell M, Sims EA, Burger AG, Ingbar SH, Braverman L, Vagenakis AG.
9.Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?Varady KA.
10. Salti I, Bénard E, Detournay B, Bianchi-Biscay M, Le Brigand C, Voinet C, et al. A population-based study of diabetes and its characteristics during the fasting month of Ramadan
11.The effect of the Ramadan fast on physical performance and dietary habits in adolescent soccer players
12.Effect of Ramadan fasting on some biochemical and haematological parameters in Tunisian youth soccer players undertaking their usual training and competition schedule. Journal of Sports Sciences. 2008
13.Interleukin-6, C-reactive protein and biochemical parameters during prolonged intermittent fasting. Annals of nutrition & metabolism. 2007;51(1):88-95. 62.
14.Does Ramadan fasting affect expiratory flow rates in healthy subjects? Saudi medical journal.. Zerguini Y
15.Influence of Ramadan fasting on physiological and performance variables in football players: summary of the F-MARC 2006 Ramadan fasting study. Journal of sports sciences. 2008
16.Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. The American journal of clinical nutrition. 2009
17.Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of applied physiology (Bethesda, Md. : 1985).
18. Glucose tolerance and skeletal muscle gene expression in response to alternate day fasting. Obesity research. 2005
19.Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. Johnson JB,
20.Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in overweight adults with moderate asthma. Soeters M
21.Cellular and molecular effects of n-3 polyunsaturated fatty acids on adipose tissue biology and metabolism.Flachs P1, Rossmeisl M, Bryhn M, Kopecky J.
Some of these are 30 years old... just saying.0 -
juggernaut1974 wrote: »juggernaut1974 wrote: »BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.
ayanasioux wrote:
Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein.
study says:
CSD consisted of three phases each lasts for 2 weeks, 11 days calorie restriction which included four meals every day, and 4 h fasting between meals follow with 3 days self-selecting diet.
Ummm...yeah...those two claims have absolutely nothing to do with each other.
Yeah..., I see now, you're absolutely right, my bad. Thanks. (/ironic)
Anyway, these are studies somehow related to the issue, for anyone interested.
0 -
Um. omg no. How can you quote "Eat at least 2000 calories a day" to someone when you don't know their activity level, height and weight? You don't know what number she needs or her BMR or RMR for that matter, and maintenance level for her could be 1000 calories OFF of the 2000 you just threw out there without the background knowledge. Also, that "starvation mode" nonsense has been repeatedly disproven time and time again by science. That's why Intermittent Fasting works for a lot of people and why every doctor worth his spunk will tell you that it's important to only eat when you are actually hungry EVEN IF that means skipping a snack or a meal or having dinner later or breakfast earlier or whatever. I appreciate that you were trying to help @ayanasioux but this is neither scientifically accurate advice, nor is it appropriate to give it out when you don't have all the information. Note all the people who initially asked questions instead of giving advice...
https://thefastdiet.co.uk/forums/topic/food-thought-fast-day-starvation-mode/0 -
"Okay, so all I have to do to lose weight is ... eat more food! Wow, isn't that awesome? If I stall out at 800 calories, I'll just go up to 1000. And if I stall at 1000, I'll go to 1200. If that doesn't work, how about 1500? 1800? 2200? Oh wait, when I ate 2200 calories, I weighed 223 pounds. Okay, that's not going to work.
The problem with this idea is that, if it were true, no one would die from starvation and obviously people do. Clearly, even if you eat what is obviously too few calories to be healthy, such as an anorexic does, you will continue to lose weight."
Since we're quoting from blogs apparently... This explains it pretty well.0 -
Which ones said to eat 80% carbs and over 2000 calories so as to avoid "starvation mode"?juggernaut1974 wrote: »juggernaut1974 wrote: »BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.
ayanasioux wrote:
Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein.
study says:
CSD consisted of three phases each lasts for 2 weeks, 11 days calorie restriction which included four meals every day, and 4 h fasting between meals follow with 3 days self-selecting diet.
Ummm...yeah...those two claims have absolutely nothing to do with each other.
Yeah..., I see now, you're absolutely right, my bad. Thanks. (/ironic)
Anyway, these are studies somehow related to the issue, for anyone interested.
0 -
juggernaut1974 wrote: »juggernaut1974 wrote: »BecomingBane wrote: »ayanasioux wrote: »Well unfortunately, issues like this tend to happen right before the binge. Your body is fighting to hold onto fat because it realized you're starving it and doing more things to make it lose energy/calories (exercise) best advice I ever had was to stop restricting and start properly fueling your body before it's too late. Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein. This works best for people and there's a lot of available research on it.
Good luck
Can I see some legitimate research on this? You mention that it's available but I'm having difficulty finding it. I'd sure like to see it.
http://www.ncbi.nlm.nih.gov/pubmed/24829732
That study (on a "calorie shifting diet") has absolutely nothing to do with the hogwash (need to eat more to lose weight because starvation mode) posted above.
ayanasioux wrote:
Eat at least 2000 calories a day and make sure 80% of your calories come from carbohydrates and the remainder comes from fat and protein.
study says:
CSD consisted of three phases each lasts for 2 weeks, 11 days calorie restriction which included four meals every day, and 4 h fasting between meals follow with 3 days self-selecting diet.
Ummm...yeah...those two claims have absolutely nothing to do with each other.
Yeah..., I see now, you're absolutely right, my bad. Thanks. (/ironic)
Anyway, these are studies somehow related to the issue, for anyone interested.
I'm sorry you don't seem to understand that study doesn't address the quoted poster's claim that one must eat over 2000 calories per day of a minimum 80% carbs otherwise your body will fight to hold on to fat because it thinks you're starving.
Here's another study equally relevant (admittedly to a link to an article discussing the study, rather than the study itself)
http://www.theguardian.com/uk/2003/may/09/science.arts0 -
Check it OP, this might be a good read for you! It's got some really good SPECIFIC things you can do when you hit a plateau, as well as some reasons to not worry about it:)
http://authoritynutrition.com/15-reasons-not-losing-weight-on-a-low-carb-diet/0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 393.3K 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
- 423 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