How to calorie cycle?

Dmg114

How does calorie cycling work? I am allowed 1460 cals a day (which is the amount without doing any exercise). I see some of the people on here do it and I guess I want to know how would I do it and what is good or bad about it?

BeckyKSmith

works for me! I eat ALL of my exercise calories for 2 days (and maybe go over a little), then I take a rest day and make sure I only eat the 1200. I didn't lose anything for 2 weeks, then when I started doing this, I lost 2 lbs in one week.

Oh, and make sure you do all different types of exercise. If you do the same thing all the time, your body gets used to it and slows down your metabolism to get used to it.

You basically have to always make sure your metabolism is unprepared for what you have to offer it.

Dmg114

So does calorie cycling mean eating your exercise cals some days and not others? I think im still confused what I would do to start calorie cycling and not go over my limit. Is it only about exercise cals or are you somehow supposed to cycle the regualr cals you are allowed (in my case, 1460)???

marianne_s

Have a read of this - http://www.myfitnesspal.com/topics/show/212510-how-to-zig-zag-cals-properly-caloric-cycling-properly


Have a look at this as well - http://www.freedieting.com/tools/calorie_calculator.htm

The info below is from the website

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It might seem like the calculator linked gives a high number for calories (depending on your activity level), but it is INCLUDING exercise calories.

*Calorie cycling provides same amount of calories per week, but 'tricks' your body by constantly changing daily calories. This helps to prevent or break plateaus. Guideline only.

The calorie intake calculator provides an estimate of how many Calories (or kilojoules) are required for both men and women.
To break this down into carbohydrates, protein, and fat - use the nutrient calculator.
If you are looking to gain weight or muscle - use the bulking calculator.
If you are pregnant and looking to gain the appropriate amount of weight needed for a healthy baby - see the pregnancy calorie calculator.
If you are a new mother and are breastfeeding - see the breastfeeding calorie calculator.

Calories for Fat Loss
Science tells us that 1 pound of fat is equal to 3500 calories, so a daily calorie deficit of 500 should result in 1 pound per week fat loss. In reality things don't quite work that efficiently!

Warning!

Always try to aim for the "Fat Loss" daily calorie level. The "Extreme Fat Loss" level is effectively a rock bottom calorie level. Do not attempt to immediately drop your calories to this level hoping for the quick fix - this may ultimately backfire. The Extreme Fat Loss level is listed to show the lowest calorie amount that could be considered. It should be seen as the exception rather than the rule.

It truly is better to burn the fat than to starve it.

The Weight Loss Plateau

Over time our bodies adapt to the lowered calorie level. Our body becomes more efficient at using energy (lowered metabolism), and therefore burns less fat.
This is why most of us reach a weight loss plateau. At this point, the only option is to boost metabolism; increased cardio, weight training, 'cheat' meals (i.e. occasional high-calorie meals), cycling (or zig-zagging) calories, and even manipulating macro-nutrient ratios can all help to do this (don't forget adequate sleep and hydration). You often find that the nearer you get to your goal weight (or body fat percentage) - the harder things get!

Continually dropping calories only serves to lower metabolism even further - the moment you return to 'normal' eating - the weight comes back on.

Minimum Daily Calorie intake

It is difficult to set absolute bottom calorie levels, because everyone has different body composition and activity levels. Health authorities do set some baselines - these are 1200 calories per day for women, and 1800 calories per day for men. This doesn't really make too much sense - are you are sedentary person with little muscle mass? Or someone who is tall, muscular, and exercises a lot? Absolute levels don't work - but do give us a starting point.
When reducing calories:

Try not to lower your calorie intake by more than 1000 calories below maintenance. Doing so may invoke the bodies starvation response, which can lead to the Yo-yo dieting effect.
Try to gradually lower calories. A sudden drop (such as 500 calories or more) can cause your metabolism to slow.

What happens when calories are too low?

1) Muscle mass is broken down for energy (catabolism).
2) Metabolic rate will begin to drop (typically) after 3 days of very low calories - this is related to, and compounded by the loss of muscle mass.
3) With very low calories you risk sluggishness, nutritional deficiencies, fatigue, and often irritability. You are completely set-up for a regain in fat if you suddenly return to your previous eating patterns.
How to Zig Zag Calories?

As mentioned above, tricking the body by varying calorie intake can be helpful - particularly for those that have hit a plateau. Jon Benson's Every Other Day Diet is worth a look: rather than eating "diet food", he changes nothing but varies the amount he eats.

Carb Cycling
To extend the concept of calorie cycling even further, carbohydrate cycling is an option especially for those who have HIT A PLATEAU. This involves manipulating your daily intake of carbohydrates in order to maximize fat loss, and it helps to keep you in the right 'headspace' when you have 1-2 days of restricted Calories. Tom Venuto's article on Carb cycling is an excellent guide to start looking at.

Dmg114

Would this count as calorie cycling...

3 days a week eat what they recommended for me to lose 1lb per week...which is 1460 cals a day + whatever exercise cals I have
2 days a week eat less then that...so total 1200-1300 and if i happen to exercise on those days, dont eat it back
2 days a week up my cals by 300-400 so eat my 1460 +whatever exercise cals I have + an extra 400

would that work or would that cause me to gain weight since I would be upping my cals twice a week?

marianne_s

Would this count as calorie cycling...

3 days a week eat what they recommended for me to lose 1lb per week...which is 1460 cals a day + whatever exercise cals I have
2 days a week eat less then that...so total 1200-1300 and if i happen to exercise on those days, dont eat it back
2 days a week up my cals by 300-400 so eat my 1460 +whatever exercise cals I have + an extra 400

would that work or would that cause me to gain weight since I would be upping my cals twice a week?

Are you talking about the calorie amounts on the website?

If so, the way I understand it - is that you only eat the amount that has been calculated as your total intake for the day.

You don't eat back your exercise calories, as they've already been calculated into that amount. Just make sure you have set your activity level correctly.

Dmg114

No on MFP...1460 is the amount they gave me to lose 1lb a week and that does not include exercise calories. So based on that info....would what I wrote in a previous reply count as calorie cycling?

marianne_s

Oh, ok... have you been eating the calories set by MFP... and eat back all of your exercise calories?

Are you still losing?

I don't understand why you want to calorie cycle.


With that being said, if you really want to cycle your calories I would suggest you enter your details into the website that I mentioned in my previous post and follow those amounts for a couple of weeks.