"Spike Day" Nonsense
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Great explanation. :happy:0
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I think one of the selling points of the Spike Diet (at least the one that's popular around here in MFP land) is that the leptin levels are allegedly raised for the whole week. OP is refuting this. I do think, however, that it could offer an energy/phsychological boost for that brief 24~ hour period. And I don't think OP is disputing that.In regards to leptin, if in fact it does have a major effect on metabolism, and if we can raise leptin levels through spiking one day a week, isn't 24 hours of elevated leptin a good thing? Even if we are talking about 14% percent of the week we have elevated leptin levels, isn't this a good thing? The diet is setup so even after spiking, the deficit is still there, so we are not eliminating it with the spike day. Also, don't forget when we are eating low carb while at a caloric deficit, it is thought that leptin sensitivity goes up so the actual effects of the spike day would be exaggerated.
Again, bottom line is I have seen this work so many times with the people I work with and thats what I am concerned about.
On another note, my rats are NOT gonna be pleased that I'm taking away their Spike Day :P
We all agree....
But very few if any study are showing a reversal of leptin resistance (unless it is a serious genetic deficiency and that is less than 8% of obesity cases) so when you are already leptin resistant, you already have high levels of leptin in your body..... a spike will not do anything......
So once again spike diet theories is not, cannot be based on a leptin theory...... as op say..... enjoy it for the psychological effect....
And your rats won't care for spike day or not..... unless they are not healthy, they are very capable ofself-regulating their intake
Do you have any specific reeason for your DIRECT explanation? Have you tried to spike? Have you done testing? Or have you just read adn digested what others say or think?
I agree about the leptin theory, however I don't disagree with the spike thoeries.
I have somone close in my network if not many having great sucess.
I hate close minded people. Meal Frequency has been pushed down my throat for yrs. I did it for 15 yrs. Sad to say it was a waste of tupperware and time. I have had better results with 1-2 meals a day in 1 yr then ever before.
Just saying. Do some real live research. Try it. Its the only way to prove anything
Then you can stand up there and scream all you want when it fails/works0 -
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I respect everyone's opinion and diet plan. People should do whatever works best for them.
Unfortunately there isn't a study that is 100% of the Spike plan. We do know that after just one week of moderate calorie deficits that leptin drops and with it comes hunger. We also know that 12 hours of extreme overeating brings it back up but we only know for sure that it remains elevated for 24 hours because that was when the researchers stopped measuring. IMO, it doesn't have to be extreme overeating, just a surplus because we know calorie deficits cause decline, it would make sense that a calorie surplus causes a rise.
To be clear I never said nor believe that leptin remains elevated for a week. I believe it gradually declines as the week goes on and then it's spiked backed up after a Spike Day. People who spike report a high level of cravings and hunger the day before spiking and most of them say the cravings don't return until 4-5 days later. Again I'm not saying leptin levels are high until then but as the levels gradually decline hunger isn't an issue until it hits a certain point.
There are both mental and physical benefits, even if you disregard leptin it's chance to restore glycogen and make your workout the day after-spiking extra special. This is probably the reason why I've been able to add muscle and strength while I lost over 100lbs.
The key thing is you are still in a calorie deficit for the week and you are also able to eat the foods you love. Mentally you are in control of your bad eating habits because you are allowed to indulge.
I have 100's of testimonials from people who have lost 50-100lbs and most importantly they are keeping it off because they continue this as a lifestyle. Myself included, I've maintained my weight loss and improved my physique going on 8 years now.
http://www.ncbi.nlm.nih.gov/pubmed/9771856
Abstract
BACKGROUND:
On the basis of observations in rodents, leptin is thought to play a key role in the regulation of energy expenditure and food intake, but less is known of its influence on ingestive behavior and energy balance in humans.
OBJECTIVE:
We examined the effect in women of a chronic energy deficit on plasma leptin concentrations and self-reported appetite and explored possible relations between leptin and appetite sensations.
DESIGN:
Twelve healthy women (body mass index, in kg/m2: 23-37) participated in a metabolic ward study in which 3 wk of neutral energy balance was followed by 12 wk of energy deficit (energy intake reduced by 2 MJ/d and energy expenditure increased by 0.8 MJ/d). Body weight and composition were monitored, fasting leptin concentrations were measured 4 times, and feelings of hunger, fullness, desire to eat, and prospective consumption were monitored hourly throughout the day on 7 selected days.
RESULTS:
Adiposity-adjusted leptin decreased by 54% after 1 wk of a moderate energy deficit and remained low after 6 and 12 wk. Leptin was associated with self-reported hunger, desire to eat, and prospective consumption (range of r: -0.6 to -0.7, P < 0.01). The greatest hunger increase coincided with the largest percentage drop in circulating leptin and the lowest final leptin concentration. The relation between leptin and hunger was not influenced by amount of weight or body fat loss.
CONCLUSIONS:
These findings support the idea that leptin is a physiologic regulator of hunger during energy deficits in humans; the role of leptin in the long-term regulation of food intake warrants further study.0 -
OK, I will jump on this Bandwagon in defense of the Spike Diet and it works fantastic for me with PROVEN results. Yes, I have tried other diets, Weight Watchers, Jenny Craig, Atkins, even the 6 Week Body Makeover with very little results. To make matters worse, I am pre-menaupausal which is related to weight gain. I have not been able to move the scale below 150 for over a year! Being on the Spike Diet has worked for me tremendously! I have been able to move the scale below 150, lost inches and have enjoyed being on it. The one Spike Day that I have a week is such a great day for me. No worries about what I eat and no working out. It is a fantastic way for your brain to rest and not worry about a thing on that one day. And you look forward to the next one! I will be a "SPIKER" for life!! And will back this up FOREVER!!!! Honestly you should try it before you knock it. DO IT!!!!!!! I have to go EAT now!!0
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I respect everyone's opinion and diet plan. People should do whatever works best for them.
Unfortunately there isn't a study that is 100% of the Spike plan. We do know that after just one week of moderate calorie deficits that leptin drops and with it comes hunger. We also know that 12 hours of extreme overeating brings it back up but we only know for sure that it remains elevated for 24 hours because that was when the researchers stopped measuring. IMO, it doesn't have to be extreme overeating, just a surplus because we know calorie deficits cause decline, it would make sense that a calorie surplus causes a rise.
To be clear I never said nor believe that leptin remains elevated for a week. I believe it gradually declines as the week goes on and then it's spiked backed up after a Spike Day. People who spike report a high level of cravings and hunger the day before spiking and most of them say the cravings don't return until 4-5 days later. Again I'm not saying leptin levels are high until then but as the levels gradually decline hunger isn't an issue until it hits a certain point.
There are both mental and physical benefits, even if you disregard leptin it's chance to restore glycogen and make your workout the day after-spiking extra special. This is probably the reason why I've been able to add muscle and strength while I lost over 100lbs.
The key thing is you are still in a calorie deficit for the week and you are also able to eat the foods you love. Mentally you are in control of your bad eating habits because you are allowed to indulge.
I have 100's of testimonials from people who have lost 50-100lbs and most importantly they are keeping it off because they continue this as a lifestyle. Myself included, I've maintained my weight loss and improved my physique going on 8 years now.
http://www.ncbi.nlm.nih.gov/pubmed/9771856
Abstract
BACKGROUND:
On the basis of observations in rodents, leptin is thought to play a key role in the regulation of energy expenditure and food intake, but less is known of its influence on ingestive behavior and energy balance in humans.
OBJECTIVE:
We examined the effect in women of a chronic energy deficit on plasma leptin concentrations and self-reported appetite and explored possible relations between leptin and appetite sensations.
DESIGN:
Twelve healthy women (body mass index, in kg/m2: 23-37) participated in a metabolic ward study in which 3 wk of neutral energy balance was followed by 12 wk of energy deficit (energy intake reduced by 2 MJ/d and energy expenditure increased by 0.8 MJ/d). Body weight and composition were monitored, fasting leptin concentrations were measured 4 times, and feelings of hunger, fullness, desire to eat, and prospective consumption were monitored hourly throughout the day on 7 selected days.
RESULTS:
Adiposity-adjusted leptin decreased by 54% after 1 wk of a moderate energy deficit and remained low after 6 and 12 wk. Leptin was associated with self-reported hunger, desire to eat, and prospective consumption (range of r: -0.6 to -0.7, P < 0.01). The greatest hunger increase coincided with the largest percentage drop in circulating leptin and the lowest final leptin concentration. The relation between leptin and hunger was not influenced by amount of weight or body fat loss.
CONCLUSIONS:
These findings support the idea that leptin is a physiologic regulator of hunger during energy deficits in humans; the role of leptin in the long-term regulation of food intake warrants further study.
Your study shows that leptin decreases when you diet. We know that already.0 -
I am only respoding to this b/c there is written intelligience among my Spiker friends!
~Be Bold ~Be Different ~Be A Spiker!0 -
I respect everyone's opinion and diet plan. People should do whatever works best for them.
Unfortunately there isn't a study that is 100% of the Spike plan. We do know that after just one week of moderate calorie deficits that leptin drops and with it comes hunger. We also know that 12 hours of extreme overeating brings it back up but we only know for sure that it remains elevated for 24 hours because that was when the researchers stopped measuring. IMO, it doesn't have to be extreme overeating, just a surplus because we know calorie deficits cause decline, it would make sense that a calorie surplus causes a rise.
To be clear I never said nor believe that leptin remains elevated for a week. I believe it gradually declines as the week goes on and then it's spiked backed up after a Spike Day. People who spike report a high level of cravings and hunger the day before spiking and most of them say the cravings don't return until 4-5 days later. Again I'm not saying leptin levels are high until then but as the levels gradually decline hunger isn't an issue until it hits a certain point.
There are both mental and physical benefits, even if you disregard leptin it's chance to restore glycogen and make your workout the day after-spiking extra special. This is probably the reason why I've been able to add muscle and strength while I lost over 100lbs.
The key thing is you are still in a calorie deficit for the week and you are also able to eat the foods you love. Mentally you are in control of your bad eating habits because you are allowed to indulge.
I have 100's of testimonials from people who have lost 50-100lbs and most importantly they are keeping it off because they continue this as a lifestyle. Myself included, I've maintained my weight loss and improved my physique going on 8 years now.
http://www.ncbi.nlm.nih.gov/pubmed/9771856
Abstract
BACKGROUND:
On the basis of observations in rodents, leptin is thought to play a key role in the regulation of energy expenditure and food intake, but less is known of its influence on ingestive behavior and energy balance in humans.
OBJECTIVE:
We examined the effect in women of a chronic energy deficit on plasma leptin concentrations and self-reported appetite and explored possible relations between leptin and appetite sensations.
DESIGN:
Twelve healthy women (body mass index, in kg/m2: 23-37) participated in a metabolic ward study in which 3 wk of neutral energy balance was followed by 12 wk of energy deficit (energy intake reduced by 2 MJ/d and energy expenditure increased by 0.8 MJ/d). Body weight and composition were monitored, fasting leptin concentrations were measured 4 times, and feelings of hunger, fullness, desire to eat, and prospective consumption were monitored hourly throughout the day on 7 selected days.
RESULTS:
Adiposity-adjusted leptin decreased by 54% after 1 wk of a moderate energy deficit and remained low after 6 and 12 wk. Leptin was associated with self-reported hunger, desire to eat, and prospective consumption (range of r: -0.6 to -0.7, P < 0.01). The greatest hunger increase coincided with the largest percentage drop in circulating leptin and the lowest final leptin concentration. The relation between leptin and hunger was not influenced by amount of weight or body fat loss.
CONCLUSIONS:
These findings support the idea that leptin is a physiologic regulator of hunger during energy deficits in humans; the role of leptin in the long-term regulation of food intake warrants further study.
Your study shows that leptin decreases when you diet. We know that already.
I think you need to change the title of your thread. Spike shouldn't be invovled with your thread
You posted some stuff and droves of ppl have come from everywhere to tell you that they have had sick success on the program. Have you ever spiked? Change your name to underthisrock. ok that was funny but a joke
I still thnk you did a good job at getting some good information out there I just disagree with your one sided story
But hey thats life0 -
Do you have any specific reeason for your DIRECT explanation? Have you tried to spike? Have you done testing? Or have you just read adn digested what others say or think?
I agree about the leptin theory, however I don't disagree with the spike thoeries.
I have somone close in my network if not many having great sucess.
I hate close minded people. Meal Frequency has been pushed down my throat for yrs. I did it for 15 yrs. Sad to say it was a waste of tupperware and time. I have had better results with 1-2 meals a day in 1 yr then ever before.
Just saying. Do some real live research. Try it. Its the only way to prove anything
Then you can stand up there and scream all you want when it fails/works
THIS!0 -
Different strokes for different folks but I can say personally that the Spike diet plan has worked wonders for me. It's completely changed my outlook on dieting and given me results when before I was stuck in a holding pattern. And beyond that it's just plain fun. I don't feel deprived so it's something I can stick with. I plan on using it not only to lose these last 10 pounds but beyond once I'm in maintenance. I have so much respect and admiration for Russ and how far he has come in his own weight loss journey and I will be forever greatful to him for not only introducing others to this idea but also being as supportive as he always is.
People are free to follow any diet plan they want but I know what works for me!0 -
I respect everyone's opinion and diet plan. People should do whatever works best for them.
Unfortunately there isn't a study that is 100% of the Spike plan. We do know that after just one week of moderate calorie deficits that leptin drops and with it comes hunger. We also know that 12 hours of extreme overeating brings it back up but we only know for sure that it remains elevated for 24 hours because that was when the researchers stopped measuring. IMO, it doesn't have to be extreme overeating, just a surplus because we know calorie deficits cause decline, it would make sense that a calorie surplus causes a rise.
To be clear I never said nor believe that leptin remains elevated for a week. I believe it gradually declines as the week goes on and then it's spiked backed up after a Spike Day. People who spike report a high level of cravings and hunger the day before spiking and most of them say the cravings don't return until 4-5 days later. Again I'm not saying leptin levels are high until then but as the levels gradually decline hunger isn't an issue until it hits a certain point.
There are both mental and physical benefits, even if you disregard leptin it's chance to restore glycogen and make your workout the day after-spiking extra special. This is probably the reason why I've been able to add muscle and strength while I lost over 100lbs.
The key thing is you are still in a calorie deficit for the week and you are also able to eat the foods you love. Mentally you are in control of your bad eating habits because you are allowed to indulge.
I have 100's of testimonials from people who have lost 50-100lbs and most importantly they are keeping it off because they continue this as a lifestyle. Myself included, I've maintained my weight loss and improved my physique going on 8 years now.
http://www.ncbi.nlm.nih.gov/pubmed/9771856
Abstract
BACKGROUND:
On the basis of observations in rodents, leptin is thought to play a key role in the regulation of energy expenditure and food intake, but less is known of its influence on ingestive behavior and energy balance in humans.
OBJECTIVE:
We examined the effect in women of a chronic energy deficit on plasma leptin concentrations and self-reported appetite and explored possible relations between leptin and appetite sensations.
DESIGN:
Twelve healthy women (body mass index, in kg/m2: 23-37) participated in a metabolic ward study in which 3 wk of neutral energy balance was followed by 12 wk of energy deficit (energy intake reduced by 2 MJ/d and energy expenditure increased by 0.8 MJ/d). Body weight and composition were monitored, fasting leptin concentrations were measured 4 times, and feelings of hunger, fullness, desire to eat, and prospective consumption were monitored hourly throughout the day on 7 selected days.
RESULTS:
Adiposity-adjusted leptin decreased by 54% after 1 wk of a moderate energy deficit and remained low after 6 and 12 wk. Leptin was associated with self-reported hunger, desire to eat, and prospective consumption (range of r: -0.6 to -0.7, P < 0.01). The greatest hunger increase coincided with the largest percentage drop in circulating leptin and the lowest final leptin concentration. The relation between leptin and hunger was not influenced by amount of weight or body fat loss.
CONCLUSIONS:
These findings support the idea that leptin is a physiologic regulator of hunger during energy deficits in humans; the role of leptin in the long-term regulation of food intake warrants further study.
Your study shows that leptin decreases when you diet. We know that already.
I think you need to change the title of your thread. Spike shouldn't be invovled with your thread
You posted some stuff and droves of ppl have come from everywhere to tell you that they have had sick success on the program. Have you ever spiked? Change your name to underthisrock. ok that was funny but a joke
I still thnk you did a good job at getting some good information out there I just disagree with your one sided story
But hey thats life
Whether or not I have ever "spiked" doesn't change what the science is on Leptin.0 -
Thank you for taking the time to post this.0
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Thanks for posting!!!! Very well written; full of facts and not of judgement. I appreciate that!0
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WOW!! this is fantastic and i totally agree. i've just taken 2 weeks off on my "diet" and increased my cals. it worked for me, although i didn't exercise either and i feel like crap
so next time i do this i will still exercise. Thankyou for posting this, it was a great read. 0 -
Wether leptin is the key factor or not, the fact remains spiking has helped alot of people. There are many benefits both physical and mental that are in play. If done correctly you still maintain a calorie deficit, and imo it keeps your body thinking and not getting used to your diet. It makes sense that if you eat a large meal once a week or a large set of meals once per week your body will reset everyweek. Kinda like people say to take a couple weeks off every 3months to reset your body and metabolism. The spike day does this just more often on a smaller order. I beleive that is why alot of people that plateau have good results with spiking, it gets their body back to wandering if it's in a deficit or not. This is just my opinion, take it or leave it0
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Wether leptin is the key factor or not, the fact remains spiking has helped alot of people. There are many benefits both physical and mental that are in play. If done correctly you still maintain a calorie deficit, and imo it keeps your body thinking and not getting used to your diet. It makes sense that if you eat a large meal once a week or a large set of meals once per week your body will reset everyweek. Kinda like people say to take a couple weeks off every 3months to reset your body and metabolism. The spike day does this just more often on a smaller order. I beleive that is why alot of people that plateau have good results with spiking, it gets their body back to wandering if it's in a deficit or not. This is just my opinion, take it or leave it
You could call it placebo if you want, but I feel the effects of leptin day to day. I feel my cravings increase just before Spike Day and then disappear for several days after Spike Day. For the record I felt this when I first started 8+ years ago well before I had any idea of what leptin was and many other Spikers report the same results.
It works, the difference between Spikers and other dieters is that we love it! We actually enjoy losing weight this way and we are not miserable and hungry like many others who try to lose weight in other ways.0 -
Wether leptin is the key factor or not, the fact remains spiking has helped alot of people. There are many benefits both physical and mental that are in play. If done correctly you still maintain a calorie deficit, and imo it keeps your body thinking and not getting used to your diet. It makes sense that if you eat a large meal once a week or a large set of meals once per week your body will reset everyweek. Kinda like people say to take a couple weeks off every 3months to reset your body and metabolism. The spike day does this just more often on a smaller order. I beleive that is why alot of people that plateau have good results with spiking, it gets their body back to wandering if it's in a deficit or not. This is just my opinion, take it or leave it
You could call it placebo if you want, but I feel the effects of leptin day to day. I feel my cravings increase just before Spike Day and then disappear for several days after Spike Day. For the record I felt this when I first started 8+ years ago well before I had any idea of what leptin was and many other Spikers report the same results.
It works, the difference between Spikers and other dieters is that we love it! We actually enjoy losing weight this way and we are not miserable and hungry like many others who try to lose weight in other ways.
Leptin operates primarily through the hypothalamus, causing various nuerochemical chaanges which has downstream effects on appetite, metabolic rate, as well several hormones including testosterone, thyroid and cortisol. Given all the things that leptin is involved in, I highly doubt tht you can feel leptin specifically.
Also, I already discussed the science on leptin changing rapidly. But if you believe you can feel it, nothing is going to convince you that you can't.0 -
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The concept of the benefits of a “Spike Day†centers around the notion that leptin is a key hormone in bodyweight regulation, and that leptin decreases in response to dieting, which causes our weight loss to slow down. Thus, by having a day of overfeeding, the thinking goes, we can bring leptin back up to baseline, thereby “side stepping†the decrease in leptin that hinders our fat loss efforts.
The problem with this logic is that it misses a key part of the puzzle. First, a little background.
Without getting too technical here, Leptin is the hormone that is in charge of bodyweight regulation. When calories go up, stored bodyfat goes up, Leptin goes up. The result is you feel less hungry, metabolism goes up, etc. Essentially leptin tells the body that it is “well fed.†(So why do people get obese? Chronically elevated leptin = leptin resistance = leptin can’t do it’s job. Sucks, huh?) When calories go down, leptin drops, and you feel more hungry, and you want to eat more, metabolic slow down, etc. Basically, what’s going on here is that your body “fights against†weight loss, and one of the tools that’s used is leptin. (we all wish it fought just as hard against weight gain).
^^^Again, keep in mind, this is terribly oversimplified for the purposes of background info^^^
So then, along comes the Spike Day. By overfeeding once per week, they claim, you raise leptin, so you’re not dealing with the metabolic slowdown and other things that come along with a drop in leptin. Not so fast.
As I mentioned earlier, this is missing a key part of the puzzle. *Drum roll* Leptin basically rises and falls as soon as calories go up and down. The research has shown that it only takes about 24 hours for leptin to response to a calorie deficit or surplus:
http://jcem.endojournals.org/content/85/8/2685.short
http://www.ncbi.nlm.nih.gov/pubmed/8866554
What I’m saying here is that the Spike Diet has it only half right. Leptin does increase and decrease in response to calorie intake, but it responds rapidly. So raising it for 24 hours won’t do squat. As soon as your reefed is over, it goes right back down to where it was.
I do believe that a “cheat day†has other benefits, however, for most folks, the benefits are purely psychological. I’m not diminishing the importance of psychological tolerance of a diet, I’m simply saying that physiological arguments for the Spike Day don’t hold water; if you want to do a Spike Day because you enjoy it and it “works for you,†by all means, have at it.
One final note on Leptin. What I wrote above may beg the question “so how does anybody lose weight?†Or, you might say “see, I told you starvation mode was real!†When I talk about your body fighting against weight loss, you body can only fight so hard. You can always overcome it by eating a little less/moving a little more when weight loss slows.
Finally, like a Baptist Preacher, I’m going to conclude for a third time. There is something to the notion of taking break from your diet to regulate metabolism, etc. This is best accomplished by a week (or two) long “diet break†where calories are raised to maintenance level.
Great post, very well laid out and easy to understand, thanks
By overfeeding, what do you mean? Being at maintainence levels of calories from the -500 deficit level? Or over maintainence levels? Just wondering as at the moment I'm considering cycling my calories and I'm interested to learn as much as poss 0 -
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The concept of the benefits of a “Spike Day†centers around the notion that leptin is a key hormone in bodyweight regulation, and that leptin decreases in response to dieting, which causes our weight loss to slow down. Thus, by having a day of overfeeding, the thinking goes, we can bring leptin back up to baseline, thereby “side stepping†the decrease in leptin that hinders our fat loss efforts.
The problem with this logic is that it misses a key part of the puzzle. First, a little background.
Without getting too technical here, Leptin is the hormone that is in charge of bodyweight regulation. When calories go up, stored bodyfat goes up, Leptin goes up. The result is you feel less hungry, metabolism goes up, etc. Essentially leptin tells the body that it is “well fed.†(So why do people get obese? Chronically elevated leptin = leptin resistance = leptin can’t do it’s job. Sucks, huh?) When calories go down, leptin drops, and you feel more hungry, and you want to eat more, metabolic slow down, etc. Basically, what’s going on here is that your body “fights against†weight loss, and one of the tools that’s used is leptin. (we all wish it fought just as hard against weight gain).
^^^Again, keep in mind, this is terribly oversimplified for the purposes of background info^^^
So then, along comes the Spike Day. By overfeeding once per week, they claim, you raise leptin, so you’re not dealing with the metabolic slowdown and other things that come along with a drop in leptin. Not so fast.
As I mentioned earlier, this is missing a key part of the puzzle. *Drum roll* Leptin basically rises and falls as soon as calories go up and down. The research has shown that it only takes about 24 hours for leptin to response to a calorie deficit or surplus:
http://jcem.endojournals.org/content/85/8/2685.short
http://www.ncbi.nlm.nih.gov/pubmed/8866554
What I’m saying here is that the Spike Diet has it only half right. Leptin does increase and decrease in response to calorie intake, but it responds rapidly. So raising it for 24 hours won’t do squat. As soon as your reefed is over, it goes right back down to where it was.
I do believe that a “cheat day†has other benefits, however, for most folks, the benefits are purely psychological. I’m not diminishing the importance of psychological tolerance of a diet, I’m simply saying that physiological arguments for the Spike Day don’t hold water; if you want to do a Spike Day because you enjoy it and it “works for you,†by all means, have at it.
One final note on Leptin. What I wrote above may beg the question “so how does anybody lose weight?†Or, you might say “see, I told you starvation mode was real!†When I talk about your body fighting against weight loss, you body can only fight so hard. You can always overcome it by eating a little less/moving a little more when weight loss slows.
Finally, like a Baptist Preacher, I’m going to conclude for a third time. There is something to the notion of taking break from your diet to regulate metabolism, etc. This is best accomplished by a week (or two) long “diet break†where calories are raised to maintenance level.
Great post, very well laid out and easy to understand, thanks
By overfeeding, what do you mean? Being at maintainence levels of calories from the -500 deficit level? Or over maintainence levels? Just wondering as at the moment I'm considering cycling my calories and I'm interested to learn as much as poss
I believe that the spike day theory would call for eating over maintenence for 1 day per week.
I don't think refeeds are useful for the average joe, I'm a fan of taking a break every 6-8 weeks and eating at maintenence.0 -
I believe that the spike day theory would call for eating over maintenence for 1 day per week.
I don't think refeeds are useful for the average joe, I'm a fan of taking a break every 6-8 weeks and eating at maintenence.
Ah right, so eating at maintainence level for say 2 of every 7 days - would that have a similar effect to spike eating?
i.e. 2 day low, 1 day maintaince - rinse repeat. Or are you saying that this kind of cycling should have a longer duration? i.e. 1 week maintainence, 2 days low, one week -500 deficit?0 -
hmmmm, i never was a big fan of the leptin theory. I always knew there was bs in it. For one, it didn't respond in humans how it was expected to initially.
I feel that all hormones leptin/gerlin/GH/insulin/T3 etc... can't be pin pointed to causes of weight gain or weight loss. They all work together in a delicate balance.
I wouldn't say a cheat/free/refeed day don't work, i'd say the association to a refeed and leptin are inaccurate. There are other hormones that come in to play besides leptin on the these days.To say "LEPTIN" is the key, is just as ridiculous as saying GH or Insulin is the key to fat loss.
Even if there is no direct effect of a cheat day and weight loss. There is a direct effect psychologically, which I believe is most important. Psychology is everything, the determinant of success or failure on any plan you choose.
GAME
SET
MATCH!
Whats he win bob???????????????????????????????????????
Spike Days ARE AWESOME!!! They work! They are fun!!!! They also allow me to push massive weights on the following.
Refeed also work and are awesome.
Scientist theories suck.. I hate all the jargon about this that and the other thing. Then you get one guy to debunk something and the bail out is "everyones bodies are different" or some othe rlame excuse AKA the bailout THEORY
Science is nice when it works out, when it doesn't excuses are made.
500 ppl on this board spike and it works. Its not tough to figure it out
This thread sux0 -
I believe that the spike day theory would call for eating over maintenence for 1 day per week.
I don't think refeeds are useful for the average joe, I'm a fan of taking a break every 6-8 weeks and eating at maintenence.
Ah right, so eating at maintainence level for say 2 of every 7 days - would that have a similar effect to spike eating?
i.e. 2 day low, 1 day maintaince - rinse repeat. Or are you saying that this kind of cycling should have a longer duration? i.e. 1 week maintainence, 2 days low, one week -500 deficit?
Depends on the context. For the average MFP user, there wouldn't likely be any physiological benefits. However, if that's how you prefer to diet and you make good progress, then you should do it.0 -
Wether leptin is the key factor or not, the fact remains spiking has helped alot of people. There are many benefits both physical and mental that are in play. If done correctly you still maintain a calorie deficit, and imo it keeps your body thinking and not getting used to your diet. It makes sense that if you eat a large meal once a week or a large set of meals once per week your body will reset everyweek. Kinda like people say to take a couple weeks off every 3months to reset your body and metabolism. The spike day does this just more often on a smaller order. I beleive that is why alot of people that plateau have good results with spiking, it gets their body back to wandering if it's in a deficit or not. This is just my opinion, take it or leave it
You could call it placebo if you want, but I feel the effects of leptin day to day. I feel my cravings increase just before Spike Day and then disappear for several days after Spike Day. For the record I felt this when I first started 8+ years ago well before I had any idea of what leptin was and many other Spikers report the same results.
It works, the difference between Spikers and other dieters is that we love it! We actually enjoy losing weight this way and we are not miserable and hungry like many others who try to lose weight in other ways.
This is so true. Believe the science behind it or not for me personally it has worked. And like Russ said the best part of it all is that it's fun. It is something i can stick to easily because it fits my lifestyle, it is enjoyable, and it has helped me lose weight. People should do whatever works for them and I'm sure I could also lose weight just dieting 7 days a week but I'll take this over that in a heartbeat.0
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