Zig Zag Diet or Calorie Shifting

dwalden

This past week I got very frustrated with not loosing any weight/fat. I kept my calorie count down and continued my cardio and weight training regularly, but was still getting nowhere. I started doing a lot of research on the internet and articles about the Zig Zag or Calorie shifting diet. Basically you continually change you calorie intake to keep your metabolism guessing and constantly burning the fat you have stored. Evidently body builders do this regularly if the want to loose a lot of fat in a hurry.

Has anyone ever tried this sort of diet and how did it work out for them?

dwalden

This past week I got very frustrated with not loosing any weight/fat. I kept my calorie count down and continued my cardio and weight training regularly, but was still getting nowhere. I started doing a lot of research on the internet and articles about the Zig Zag or Calorie shifting diet. Basically you continually change you calorie intake to keep your metabolism guessing and constantly burning the fat you have stored. Evidently body builders do this regularly if the want to loose a lot of fat in a hurry.

Has anyone ever tried this sort of diet and how did it work out for them?

AnneV

Haven't tried it - but I am feeling your frustration on the topic.:noway:

PhotographerOfNature

I totally understand!!! I just posted a topic "I've Had It!!!" about the same issue. This Friday night, my husband and I are going out to celebrate our 10th anniversary to an Italian restaurant. I'm pretty sure I'll go over my limit that night so I guess I'll find out about the zig zag diet. :happy: Maybe the manicotti will jolt my system. I don't think there is anything low fat in an italian restaurant. It is soooo good! Then, I'll be right back to my 1200 calories. :sad:

pavang82

This past memorial weekend holiday, I consumed so much calories. On Friday I had two hot dogs and a slice of pizza, I had McDonald s on Saturday and Sunday (Big Mac Meals), I had Fazzoli (Spaghetti with Meatballs) on Saturday, and boy tons and tons of white rice with deep fried pork, sausage, chicken. I went over my recommended 1200 calories/day. I knew everything I ate, I went over. So, I was like I'll just face it and get back on track Monday.

But to my surprised when I weighed myself Monday morning, i lost a pound. I was so SHOCKED!! Of course the past previous weeks I was within my range of calories (I cheat on the weekends) and exercising, but I wasn't loosing any weight. Then this past weekend I didn't exercise at all and ate so much and manage to loose one pound. I still couldn't believe it' so to confirm that I've lost a pound, I weigh myself on Tuesday again and it still says that I've lost one pound (I only weigh myself once a week, but this past week was an exception).

wriglucy

I haven't heard about it, but I understand the logic behind it. When you eat the same amount of calories, your body adjusts, just like if you do the same exercise over and over again. You need to change up your exercises, so why wouldn't you have to change up your calories once and awhile? If you do it, let me know how it goes!

gabi_ele

I have newver heard of that diet and my experience was just the opposit from pavang. I went over my calories sunday and monday and gained 4 pounds, I have been back on track again and am still up 2 pounds from last week:sad: I guess it depends on your metabolism or who knows what. I have heard iit on here bevore that people went up in calories and lost, I guess it's just not a good idea for me . If I was you I would try it and let us know how it went... not that it will help me:grumble:
I wish you success:flowerforyou:

2Shoes

This past memorial weekend holiday, I consumed so much calories. On Friday I had two hot dogs and a slice of pizza, I had McDonald s on Saturday and Sunday (Big Mac Meals), I had Fazzoli (Spaghetti with Meatballs) on Saturday, and boy tons and tons of white rice with deep fried pork, sausage, chicken. I went over my recommended 1200 calories/day. I knew everything I ate, I went over. So, I was like I'll just face it and get back on track Monday.

But to my surprised when I weighed myself Monday morning, i lost a pound. I was so SHOCKED!! Of course the past previous weeks I was within my range of calories (I cheat on the weekends) and exercising, but I wasn't loosing any weight. Then this past weekend I didn't exercise at all and ate so much and manage to loose one pound. I still couldn't believe it' so to confirm that I've lost a pound, I weigh myself on Tuesday again and it still says that I've lost one pound (I only weigh myself once a week, but this past week was an exception).

That is EXACTLY what happened to me and I lost a pound too.

I am on the Jillian Michaels website and she says the same thing. You need to calculate how many calories you need for the week, and divey it up each day, making the calorie intake different. One day have 1200 calories, the next 1400, then 1600, then 1325...etc etc. You catch my drift. I have been doing that and it seems to be working. I have lost 9.5 pounds in about 3 weeks and haven't exercised a day. (I am very muscular under all the fat)

Jenna423

"I am on the Jillian Michaels website and she says the same thing. You need to calculate how many calories you need for the week, and divey it up each day, making the calorie intake different. One day have 1200 calories, the next 1400, then 1600, then 1325...etc etc. You catch my drift. I have been doing that and it seems to be working. I have lost 9.5 pounds in about 3 weeks and haven't exercised a day. (I am very muscular under all the fat)"

2Shoes- How do you determine how many calories you should have each day? Should there be a certain number of caloric difference (200, 300..)? :indifferent: Should I still exercise every day? (Cause it would just break my heart to skip a day or two... :laugh: ) Sorry, I have a lot of questions! :embarassed:

I want to try this, I've heard about it before and I'm hoping it will work for me, I'm just not sure how to go about it.

dwalden

I just took, based on my BMR, and determined how many pounds per week I wanted to loose. Example would be my BMR is around 2300. I want to loose 1 lb per week which would be approximately 3500 calories. Divide that by seven or 500 calories per day and subtract from my BMR. This gives me around 1800 calories per on average I want.

I then adjust my calorie intake each day by + or - a minimum of 200 calories making sure my weekly average is around 1800. That is what I am intending on doing.

2Shoes

"I am on the Jillian Michaels website and she says the same thing. You need to calculate how many calories you need for the week, and divey it up each day, making the calorie intake different. One day have 1200 calories, the next 1400, then 1600, then 1325...etc etc. You catch my drift. I have been doing that and it seems to be working. I have lost 9.5 pounds in about 3 weeks and haven't exercised a day. (I am very muscular under all the fat)"

2Shoes- How do you determine how many calories you should have each day? Should there be a certain number of caloric difference (200, 300..)? :indifferent: Should I still exercise every day? (Cause it would just break my heart to skip a day or two... :laugh: ) Sorry, I have a lot of questions! :embarassed:

I want to try this, I've heard about it before and I'm hoping it will work for me, I'm just not sure how to go about it.

This is how she has it in her book. (Winning by Losing).......

Monday 1200 calories
Tues. 1500 calories
Wed. 1200 calories
Thurs. 1600 calories
Friday 1200 calories
Sat. 1400 calories
Sun. 1700 calories

Total weekly caloric intake: 9,800.

Her total weekly caloric intake is 9,800, which is where she needs to be to loose, but varied daily caloric intake so that her metabolism isn't able to adapt to the restriction.

I didn't figure out my caloric intake, Jillian did on her website. I input my activity level, and she punched out the golden number. She also has metabolic typing too. I don't follow that part much, as long as I stay under. I lose.

Her work out routine is weight training and only one day of cardio. I wonder if I would lose more quickly if I did, but I just haven't yet.

I can't tell you not to exercise every day, I am just telling you what I have done. It's literally the first time I have ever "dieted" and lost this much weight. I usually lose about 5 pounds, it takes months, then I give up and start eating crap again. I vowed to change this time, and I have never in a million years thought of just counting my calories......been on ever diet imaginable and nothing has ever worked. Til now! (lifestyle change)

Jenna423

Thank you very much :flowerforyou: ! This has been a big help. I am going to give this a shot, hopefully I can stick to it!

AJCM

YES!!! I've heard a lot about zig zagging!

I'm going to try it after 3 weeks of being stuck, and sticking pretty close to 1200 calories.
:flowerforyou:

2Shoes

Thank you very much :flowerforyou: ! This has been a big help. I am going to give this a shot, hopefully I can stick to it!

You are very welcome. Let me know how it goes, and good luck. PS....... I sent you a message!

PhotographerOfNature

So, since I am supposed to have 1200 calories a day, which I am assuming you just multiply it by 7 and get 8400 calories per week, how would I divide those calories up without dropping below 1200 on some days???:huh:

kingon8

Shifting your cals does work. Your metabolism takes a few days after cutting calories to begin to decrease, so then you increase the amount of cals for a couple more days, then keep doing this till you are taking in the maximum amount of calories per day that is suggested for you or you decide. If your metabolism begins to dcrease it wont have time, because you will be upping your calories every few days, and exercising daily keeps it high, and keeps you from losing muscle mass. I have been doing this for about 2 1/2 months now, and when I started, I did 3 days at 600 caloires and then 4 at 900, and I lost 5 lbs for that week, and for 2 1/2 months it has stayed off, and I lost more than just that 5 lbs, the week after I did the 600/900, I did 1200, and lost 3 lbs. I have not gained any of it back, and am still losing. I dont advise that you go as low as I did, but you can shift your calories low and as long as you up them every 3 or 4 days your metabolism will not have time to drop.

Jenna423

Shifting your cals does work. Your metabolism takes a few days after cutting calories to begin to decrease, so then you increase the amount of cals for a couple more days, then keep doing this till you are taking in the maximum amount of calories per day that is suggested for you or you decide. If your metabolism begins to dcrease it wont have time, because you will be upping your calories every few days, and exercising daily keeps it high, and keeps you from losing muscle mass. I have been doing this for about 2 1/2 months now, and when I started, I did 3 days at 600 caloires and then 4 at 900, and I lost 5 lbs for that week, and for 2 1/2 months it has stayed off, and I lost more than just that 5 lbs, the week after I did the 600/900, I did 1200, and lost 3 lbs. I have not gained any of it back, and am still losing. I dont advise that you go as low as I did, but you can shift your calories low and as long as you up them every 3 or 4 days your metabolism will not have time to drop.

:noway: :huh:
How the heck did you only eat 600 and 900 calories a day!?!?!?!? :noway:

kingon8

So, since I am supposed to have 1200 calories a day, which I am assuming you just multiply it by 7 and get 8400 calories per week, how would I divide those calories up without dropping below 1200 on some days???:huh:

It wont hurt you to drop below that for a day, because your metabolism takes a couple days to decrease. So if you do monday at say 1000, then Tuesday at 1200, you are not going to be hurting anything.

kingon8

Shifting your cals does work. Your metabolism takes a few days after cutting calories to begin to decrease, so then you increase the amount of cals for a couple more days, then keep doing this till you are taking in the maximum amount of calories per day that is suggested for you or you decide. If your metabolism begins to dcrease it wont have time, because you will be upping your calories every few days, and exercising daily keeps it high, and keeps you from losing muscle mass. I have been doing this for about 2 1/2 months now, and when I started, I did 3 days at 600 caloires and then 4 at 900, and I lost 5 lbs for that week, and for 2 1/2 months it has stayed off, and I lost more than just that 5 lbs, the week after I did the 600/900, I did 1200, and lost 3 lbs. I have not gained any of it back, and am still losing. I dont advise that you go as low as I did, but you can shift your calories low and as long as you up them every 3 or 4 days your metabolism will not have time to drop.

:noway: :huh:
How the heck did you only eat 600 and 900 calories a day!?!?!?!? :noway:

I ate unlimited negative calorie fruits and vegetables all day long and it kept me full!! Every time I started getting overly hungry, I would eat a couple oranges, or an apple, or some carrots or some other veggie and it would tame the need.

beep

Actually, there has been talk on MFP about what to do when one reaches a plateau, and the consensus has been to up the calorie intake for a day or two. I think going below 1000 will eventually be counterproductive....

AJCM

Actually, there has been talk on MFP about what to do when one reaches a plateau, and the consensus has been to up the calorie intake for a day or two. I think going below 1000 will eventually be counterproductive....

There is research to support this Beep! Bill Philips of Body For Life says you actually get BETTER results if one day a week you, as he says, "Get a good feed" and then eat healthlyfully the rest of week in a zig zag pattern. This prevents starvation mode, and pushes the metabolism.

With that said, I'm at a 2 week (going on 3) plateau, and I'm scared to up the calories! I'm going to try it!
Good luck to everyone!
:flowerforyou:

wanderinglight

I guess my question is, during the "good feed" day, are you eating healthy calories or shocking your system with stuff it's not used to...like sweets, starches, etc.

My issue is that I feel like I"m already shocking my system on those days that I exercise for 750 or 1000 calories, and thus have all those extra calories to eat.

So on a typical day without exercise, I'm eating 1200 calories.
Then the next two days I'll work out and burn 800 calories per day.
Suddenly I'm eating 2/3 more calories than I was on the 1200 calorie day.

So...on the "good feed" day, are you also working out to burn those calories, or are you just saying to hell with it, anything goes on this day?

beep

Actually, there has been talk on MFP about what to do when one reaches a plateau, and the consensus has been to up the calorie intake for a day or two. I think going below 1000 will eventually be counterproductive....

There is research to support this Beep! Bill Philips of Body For Life says you actually get BETTER results if one day a week you, as he says, "Get a good feed" and then eat healthlyfully the rest of week in a zig zag pattern. This prevents starvation mode, and pushes the metabolism.

With that said, I'm at a 2 week (going on 3) plateau, and I'm scared to up the calories! I'm going to try it!
Good luck to everyone!
:flowerforyou:

So, does he advocate going under 1200 or 1000 cals or just to have that good feed...?

Wanderinglight, I have noticed that during the past month when I had what I considered a "bad" day because of a birthday party and cake being around and Memorial Day and all that, that I would just not count anything on that day; and 4 days later I would be back at the weight I was the day before the Free day, and then two days after that would have lost another pound or two. So, it is working....

songbyrdsweet

I guess my question is, during the "good feed" day, are you eating healthy calories or shocking your system with stuff it's not used to...like sweets, starches, etc.

My issue is that I feel like I"m already shocking my system on those days that I exercise for 750 or 1000 calories, and thus have all those extra calories to eat.

So on a typical day without exercise, I'm eating 1200 calories.
Then the next two days I'll work out and burn 800 calories per day.
Suddenly I'm eating 2/3 more calories than I was on the 1200 calorie day.

So...on the "good feed" day, are you also working out to burn those calories, or are you just saying to hell with it, anything goes on this day?

It's ideal to refeed with healthy calories that are high in nutrients. They still influence leptin levels, and you can still refill glycogen with complex carbohydrates (which is part of the purpose), and at the same time you won't risk GI upset or huge blood sugar/insulin fluctuations. Starches are fine, as they are complex carbohydrates; sweets are simple carbohydrates, and should be used in moderation. I also calorie cycle by default, eating anywhere from 1500-2000 cals a day, because I burn more calories during exercise on some days.

Of course, I'm not saying that you can't have a cheat day if you want, because they definitely help psychologically. However, when you compare them to healthy refeed days, they don't help physically.

beep

I guess my question is, during the "good feed" day, are you eating healthy calories or shocking your system with stuff it's not used to...like sweets, starches, etc.

My issue is that I feel like I"m already shocking my system on those days that I exercise for 750 or 1000 calories, and thus have all those extra calories to eat.

So on a typical day without exercise, I'm eating 1200 calories.
Then the next two days I'll work out and burn 800 calories per day.
Suddenly I'm eating 2/3 more calories than I was on the 1200 calorie day.

So...on the "good feed" day, are you also working out to burn those calories, or are you just saying to hell with it, anything goes on this day?

It's ideal to refeed with healthy calories that are high in nutrients. They still influence leptin levels, and you can still refill glycogen with complex carbohydrates (which is part of the purpose), and at the same time you won't risk GI upset or huge blood sugar/insulin fluctuations. Starches are fine, as they are complex carbohydrates; sweets are simple carbohydrates, and should be used in moderation. I also calorie cycle by default, eating anywhere from 1500-2000 cals a day, because I burn more calories during exercise on some days.

Of course, I'm not saying that you can't have a cheat day if you want, because they definitely help psychologically. However, when you compare them to healthy refeed days, they don't help physically.

Oh this is so true. After those "bad" days, I felt so bloated and terrible. So, really, my next "cheat" day is going to be just eating more of the healthy things I like anyway. And maybe.......... just maybe, ONE piece of cake.

dwalden

Thanks for all of the input from everyone. I am giving it a shot to see if it helps in continuing my weight/fat loss. I will give a report at the end of the week and let everyone know how it comes out.

alf1163

AAAAAGH!!!!!!!!!!!!!!!!! :frown: :frown: MY BRAIN IS GOING TO EXPLODE WITH ALL THIS INFO!!:explode:

Is there a website I can visit to read more on this??? It sounds interesting. I have been on maintenance for 2 days now, eating about 2000 calories a day (I exercise every day) and to tell you the truth I already feel I have gained instead of maintaining. I am very interested in doing this zig zag/shifting method... The Body for Life author has a book or a website?? I know Jillian charges a fee for her website/program use.

annhjk

There is a body for life book and website. My husband will do it for the 12 week period, then go off it. I think the last time he did it he got down to 15% body fat. I can do the eating part of the plan, but the work out is hard for me to do. I have a really hard time giving up the long work outs - I think his are like 30 min/6 times a week.

ragingtomato

How do you figure out what your calories should be on Jillian Michaels' website? I went on it and it said free whatever, and then once I filled it out it was $52. Is there a way to do it for free? I really want to try this calorie shifting but I am on the 1200 a day/8400 a week diet, and when I try to figure it out myself I either have to go below 1200 some days or the difference between the days is hardly anything at all.

wanderinglight

I ate unlimited negative calorie fruits and vegetables all day long and it kept me full!! Every time I started getting overly hungry, I would eat a couple oranges, or an apple, or some carrots or some other veggie and it would tame the need.

But...an orange has 75 cal, apple has 100, etc so you'd reach your 600 calorie mark pretty quickly! Just doesn't seem healthy to me.

beep

How do you figure out what your calories should be on Jillian Michaels' website? I went on it and it said free whatever, and then once I filled it out it was $52. Is there a way to do it for free? I really want to try this calorie shifting but I am on the 1200 a day/8400 a week diet, and when I try to figure it out myself I either have to go below 1200 some days or the difference between the days is hardly anything at all.

I think if you follow the MFP guidelines, and exercise and eat your exercise calories, you are pretty much eating a different caloric intake everyday anyway. It does work.