Knowledge is power: Answer these 10 and see your results
Replies
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BREAKDOWN OF THE QUESTIONS:
1. There is no such thing as clean or dirty foods, a calorie is a calorie and you will loose weight regardless of the quality/type of your foods you eat if you are in a deficit. Individuals have gone as far as to eat nothing but poptarts or mcdonalds to prove you can still lose weight on these foods that are pecieved as dirty. There are however health implications to these diets that should be observed.
2. Cardio does not make you lose weight, a calorie deficit does. You can use cardio as a tool to achieve that calorie deficit but it is not necessary as simply eating less calories would produce the same weight loss results. Cardio does however have certain cardio vascular benefits health benefits as does weight training and most activities.
3. A link between saturated fats and heart disease was debunked completely many years ago. Many ketogenic dieters consume large amounts of saturated fats daily and lead perfectly healthy lifestlyes with no inherant heart problems. No single type of fat is "bad" for you, however moderation in all things is strongly advised.
4. Carbs are certainly not the enemy! however eating a low carb diet has been shown to provide a wide range of benefits and is by no means unhealthy as many believe. This is kind of a double edged sword question and I will let you off if you said yes because carbs are not the enemy
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5. Meal timings and frequencies have no correlation or effect on weight loss, however they can affect your energy and satiety levels through the day. Base when you eat and how much you eat purely on your own personal preference and what keeps you best energized, feeling good and not feeling hungry throughout the day.
6. Starvation mode is a term thrown around too wildly by inexperianced dieters looking to explain why they are not loosing weight on a 1200 calorie diet. Starvation mode is defined as being at least 50% below your BMR, meaning for most this is going to be under 700 calories a day for a very prolonged period of time. A study was held on a group of 20 males eating at 50% below BMR, technically in the "starvation mode" range, and even then, consistant weight loss was achieved by all 20 UNTIL they reached the 5% body fat range. So starvation mode is not the reason you are not loosing weight on a 1200 (or whatever) diet.
7. You can eat whatever you determine as "healthy food" everyday if you like, providing you fit it into your calories and macros you can enjoy your favourite foods every day. Had me 200 calories of toffee icecream every day this week so far! w00t w00t
8. Toning is the developing of muscle to remove the "jiggly" or "soft" appearance to a persons body. This is done via GROWING the muscles, theres is no such thing as making the muscles harder or firmer. Therefore to grow the muscle, an adequate amount of strain must be placed upon the muscles to encourage growth. Traditional high rep weight training provides excellent cardio benefits but far too insignificant a strain upoin muscle to encourage any real growth and in turn, any real "toning".
9. Building muscle is not achievable on a diet (except for rare exceptions in very overweight males), a caloric surplus is required to actually add mucle volume to the body which gives that "sculpted" appearance providing the individuals bf % is low enough. To achieve this, cycles of cutting and bulking are often undertaken, but cannot be achieved through straight weight lifting while dieting. It is however recommended to still resume weight lifting during a diet as this helps muscle preservation and strenght gains can still be made during this process.
10. Noone is able to eat a caloric surplus on a regular basis and not gain weight. It may APPEAR that the individual is eating "whatever they want", but this does not mean they are in a surplus. They may be an individual with a naturally high TDEE but if you are in a constant surplus you WILL gain weight and if you are in a constant deficit you WILL lose weight.
Post your results, ask your questions and feel free to add me. All are welcome to debate or build on any of the points I made, we are here to share knowledge and knowledge helps us achieve our goals
Wow Great POST! You've really answer my deep seated thoughts! I just started my journey few days ago and I ate 2 slice of pizza that day which was still under my calorie deficit. And today I ate slice of pizza again, I feel terrible! 0 -
I derailed the thread yesterday? :laugh: :laugh: :laugh:
You are doing it now sir/madam.
Please keep your posts relevant to the topic at hand.
Many thanks0 -
eeeerm should answering 0 yes' mean that every answer was a NO not a YES?0
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eeeerm should answering 0 yes' mean that every answer was a NO not a YES?
ye if you are 0 yes' you said no to every question 0 -
I derailed the thread yesterday? :laugh: :laugh: :laugh:
You are doing it now sir/madam.
Please keep your posts relevant to the topic at hand.
Many thanks
Here you go...since you left out a part of my response....here is the full one:
I derailed the thread yesterday? :laugh: :laugh: :laugh:
Calorie deficit to lose weight. Exercise for fitness. Cardio for heart health. Strength train to keep the lean mass while eating at a deficit. (and no that will not make a person "bulky.")0 -
I wonder if this thread will become a trainwreck like yesterday? Where the OP spouted some colorful language and ended up with a locked thread?
having an excellent and insightful conversation about some topics, I would like to continue having it. I invite you warmly to join but would discourage you from an attempt to derail the topic as you did yesterday alongside a young man who felt it appropriate to turn a thread discussing dieting into a thread about child abuse.
thankyou
......wtf did I miss yesterday?0 -
I recall a couple posts yesterday about the people with ED's being "ignorant" and "idiots" and something about people and nobody in the world "gives a fuk" (his spelling) about people like that. All kinds of lovely comments.
Basically, stomping his feet like a baby because not everyone agreed with him 100%.0 -
I never said people with ED's were either of those things, I said the person posting about child abuse was an idiot for saying such things on a thread about dieting. People with ED's are neither ignorant nor idiots and misconstrooding a conversation from yesterday and selecting certain points to portray a new message is not commendable.
vvvvvvv back to the topic at hand vvvvvvvv0 -
1. Eating 1500 calories of clean food will lose you more fat then eating 1500 calories of dirty foods.
debatable, eating too much of something good is still eating too much (unless you state that everyone should eat 1500 per day, if so you should rewrite this question)
2. Cardio makes you lose weight.
cardio makes you hungrier. workout out toward a goal makes your body move toward that goal. cardio for cardio may not get you anywhere if you do not keep it at a deficit. THe body tend to react to changes in its energy levels
3. Fats arent bad for you but saturated fats are, as it is linked to heart disease.
there are many saturated fats, some or good , some are not. Stearic Acid is ok, where palmitic acid is not, Myristic Acid is stilll being debated , Lauric acid is considered good, and there are many others, saying saturated fats are bad is the same as saying meat is bad. It's way too generic to be true
4. Carbs are not the enemy, in fact getting too few carbs in your diet has been show to be unhealthy.
Low carbs diet has been linked to less energy but not to unhealthy results, slow carb diet for example promotes the use of better carbs in the form of legumes slowly released in the body rather than grains released too fast. Again not all carbs are created equally
5. Eating breakfast and other key meals throughout the day is more optimal for weight loss than eating all your calories 10 minutes before bed.
YES / NO
6. A 500 calorie or -20% TDEE deficit is best as any lower can cause the body to enter starvation mode and cling onto reserves as best it can, stopping or slowing weight loss.
Starvation mode means you body will reduce it's metabolism by 10 to 15 % and you will feel lethargic and have less energy overall. While mostly true, it is absolutely wrong for someone with a lot of excess weight, though it is a bad practice as when you lose using this method it will degarde all tissues regardless of their quality and it is harder to come back out of it.
7. Eating unhealthy foods is fine on occasion, but everyday is excessive and will hinder you from losing weight.
agreed on this one, but not for the weight loss reason, rather for the health reason. if you eat crap below TDEE you will lose.
8. High repetition and low resistance weight training tones the body and low repetition heavy lifting builds bulky muscle. Keeping the reps high and the resistance low will firm the body without creating a overly muscular appearance.
This is actually still debated. many bodybuilders are now using a combination of low and high reps to achieve their results.
The key is that usually while doing high reps you do not push as much as you could, but you do activate fast twitch muscle fiber and make the muscles more functionnals
9. You should still lift weights even on a diet as building muscle while loosing fat is the key to having a sculpted appearance.
not sure how to read this one, lifting will indeed reduce the loss of muscle mass while dieting, given that the deficit is not too high and the food allows the body to rebuild the muscles. so I'd say this one is incomplete or partially true
10. Some people gain weight very easily whereas others can eat whatever they like over their maintenance and not gain any weight.
This is relatively false. there are some genetics, but it affects a really small amount of the population. they may have a slightly better metabolism, though most people thing of this as, I know that girl who can eat a lot and never gain an ounce.
well if you look at that girl she may not be into sports, but she could very well spend the whole day on her feet, her house is always spotless. she walks to do things she has to do and doesnt sit at a desk for her job, hence a very high metabolism, and that matters a lot more than genetics. hyeractive people are very often mistaken for ectos
not trying to debunk all this, it is still mostly true, but I want to point out the fact that nothing is as easy as YES/No when it comes to dieting/healthy food/activity/body types0 -
1. Eating 1500 calories of clean food will lose you more fat then eating 1500 calories of dirty foods.
debatable, eating too much of something good is still eating too much (unless you state that everyone should eat 1500 per day, if so you should rewrite this question)
2. Cardio makes you lose weight.
cardio makes you hungrier. workout out toward a goal makes your body move toward that goal. cardio for cardio may not get you anywhere if you do not keep it at a deficit. THe body tend to react to changes in its energy levels
3. Fats arent bad for you but saturated fats are, as it is linked to heart disease.
there are many saturated fats, some or good , some are not. Stearic Acid is ok, where palmitic acid is not, Myristic Acid is stilll being debated , Lauric acid is considered good, and there are many others, saying saturated fats are bad is the same as saying meat is bad. It's way too generic to be true
4. Carbs are not the enemy, in fact getting too few carbs in your diet has been show to be unhealthy.
Low carbs diet has been linked to less energy but not to unhealthy results, slow carb diet for example promotes the use of better carbs in the form of legumes slowly released in the body rather than grains released too fast. Again not all carbs are created equally
5. Eating breakfast and other key meals throughout the day is more optimal for weight loss than eating all your calories 10 minutes before bed.
YES / NO
6. A 500 calorie or -20% TDEE deficit is best as any lower can cause the body to enter starvation mode and cling onto reserves as best it can, stopping or slowing weight loss.
Starvation mode means you body will reduce it's metabolism by 10 to 15 % and you will feel lethargic and have less energy overall. While mostly true, it is absolutely wrong for someone with a lot of excess weight, though it is a bad practice as when you lose using this method it will degarde all tissues regardless of their quality and it is harder to come back out of it.
7. Eating unhealthy foods is fine on occasion, but everyday is excessive and will hinder you from losing weight.
agreed on this one, but not for the weight loss reason, rather for the health reason. if you eat crap below TDEE you will lose.
8. High repetition and low resistance weight training tones the body and low repetition heavy lifting builds bulky muscle. Keeping the reps high and the resistance low will firm the body without creating a overly muscular appearance.
This is actually still debated. many bodybuilders are now using a combination of low and high reps to achieve their results.
The key is that usually while doing high reps you do not push as much as you could, but you do activate fast twitch muscle fiber and make the muscles more functionnals
9. You should still lift weights even on a diet as building muscle while loosing fat is the key to having a sculpted appearance.
not sure how to read this one, lifting will indeed reduce the loss of muscle mass while dieting, given that the deficit is not too high and the food allows the body to rebuild the muscles. so I'd say this one is incomplete or partially true
10. Some people gain weight very easily whereas others can eat whatever they like over their maintenance and not gain any weight.
This is relatively false. there are some genetics, but it affects a really small amount of the population. they may have a slightly better metabolism, though most people thing of this as, I know that girl who can eat a lot and never gain an ounce.
well if you look at that girl she may not be into sports, but she could very well spend the whole day on her feet, her house is always spotless. she walks to do things she has to do and doesnt sit at a desk for her job, hence a very high metabolism, and that matters a lot more than genetics. hyeractive people are very often mistaken for ectos
not trying to debunk all this, it is still mostly true, but I want to point out the fact that nothing is as easy as YES/No when it comes to dieting/healthy food/activity/body types
Very well made/expanded points, interested about ur point on starvation mode as I read the reduction in metabolism was more around40%0 -
You are referring to the MN study. that happened to a few of the men after they had a BF% of under 7. In other studies where they measured loss in BMR while eating at a deficit, the numbers I have seen are a reduction between 4% and 10% with a gradual onset such that there was no point at which reducing consumption would reduce the deficit. IOW, when you eat less calories, your calorie deficit always gets larger. The myth is that there is some point at which you won't lose as much weight if you eat less. This has never been observed in a controlled/clinical setting where all consumption and burn could be monitored.Very well made/expanded points, interested about ur point on starvation mode as I read the reduction in metabolism was more around40%0 -
bump for later... trying not to check the answers lol0
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You are referring to the MN study. that happened to a few of the men after they had a BF% of under 7. In other studies where they measured loss in BMR while eating at a deficit, the numbers I have seen are a reduction between 4% and 10% with a gradual onset such that there was no point at which reducing consumption would reduce the deficit. IOW, when you eat less calories, your calorie deficit always gets larger. The myth is that there is some point at which you won't lose as much weight if you eat less. This has never been observed in a controlled/clinical setting where all consumption and burn could be monitored.Very well made/expanded points, interested about ur point on starvation mode as I read the reduction in metabolism was more around40%
ahhh +10 -
yep 40% only happens at the complete end of the spectrum when the body enters preservation mode.
A good warning about a lowered metabolism usually (when not low carbing) is mood swings and lowered (a lot) energy0 -
This. I've seen some studies in the 20% range, and not very controlled.
You are referring to the MN study. that happened to a few of the men after they had a BF% of under 7. In other studies where they measured loss in BMR while eating at a deficit, the numbers I have seen are a reduction between 4% and 10% with a gradual onset such that there was no point at which reducing consumption would reduce the deficit. IOW, when you eat less calories, your calorie deficit always gets larger. The myth is that there is some point at which you won't lose as much weight if you eat less. This has never been observed in a controlled/clinical setting where all consumption and burn could be monitored.Very well made/expanded points, interested about ur point on starvation mode as I read the reduction in metabolism was more around40%0 -
Question... if it wasn't high saturated fats that gave me high cholesterol how did I get it ?
Your body makes all the cholesterol you need and then some. Why do YOU have high cholesterol?
-Genes
-Excess calories
-Excess adipose tissue
-Hormonal imbalances?
-Prediabetes?
Anybody eating at a deficit will see their lipid profile improve, even if they are eating mostly lard. Even the twinkie guy had better blood work.
^This.
It's a combination of genetics and the OVERALL composition of diet, not just one part of the diet.0 -
Agreed, plus general lifestyle.Question... if it wasn't high saturated fats that gave me high cholesterol how did I get it ?
Your body makes all the cholesterol you need and then some. Why do YOU have high cholesterol?
-Genes
-Excess calories
-Excess adipose tissue
-Hormonal imbalances?
-Prediabetes?
Anybody eating at a deficit will see their lipid profile improve, even if they are eating mostly lard. Even the twinkie guy had better blood work.
^This.
It's a combination of genetics and the OVERALL composition of diet, not just one part of the diet.0 -
I have heard a lot of the whole cholesterol story doesn't seem to be correct either. It was told that high cholesterol is not as dangerous as was said, especially for women, who live longer with a higer cholesterol and the pills to lower it are far more dangerous. I have been watching the movie Fat Head. It explains a lot about that. I thought it was a true eye opener about how humanity has been fooled for years about health:
http://www.youtube.com/verify_age?next_url=/watch?v=evcNPfZlrZs0 -
So for number 4, "Carbs are not the enemy, in fact having too few carbs in your diet has been shown to be unhealthy ," if no is the correct answer then you are saying that carbs are the enemy and that eating too few of them is healthy or at least OK?
I don't agree. Carbs are not the enemy. People may make choices to do low carb diets for a variety of reasons (which we could argue over all day, but I'm not looking for that argument right now), however carbs are not evil, are not the demon of weight gain, and in fact are just like any other food. If you eat too much of it, you gain weight. If you eat reasonable portions, you don't.
Saying that it is OK to eat too few carbs is a blanket generalization that bears a more detailed explanation. For one thing, there really is no scientific evidence either way as to whether extreme low carb diets can do harm to an adult or not. For another, every person's body is different -- some people do well by restricting their carbs, some people are exhausted all the time without them, and still other people just feel deprived and eat even more food to make up for it. And lastly, if a person severely restricts their carbs and doesn't eat a proper diet to make up for the lack (so that they can produce enough energy to function nromally), then yes, getting too few carbs can be unhealthy.0 -
For number 6, "Starvation Mode," I agree with your overall explanation, but I think it's worth mentioning that there is evidence that people who net less than 1200 calories a day are at risk for metabolic slowdown. Yes, a person does have to be literally starving for a period of time to enter "starvation mode" (and they will actually still lose weight because you can't starve and gain weight at the same tme), however metabolic damage is a real thing that happens as part of the body's response to getting a lower calorie intake than it really needs. It's a sort of border zone, I think. Between eating enough and eating so little that you are starving, there is a narrow area where people can damage their metabolism enough that it slows down, but still eat just enough to not lose any weight. http://www.metaboliceffect.com/metabolic-damage/0
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Do you realize the people who call themselves doctors on that site are actually "holistic physicians"? Did you notice the lack of references to medical studies? While there are no links to anything supporting their claims, there are plenty of links to products and services in their online store. Sorry, but I am not buying what they are selling. Putting together a theory with charts and lots of medical terminology does not make it accurate.For number 6, "Starvation Mode," I agree with your overall explanation, but I think it's worth mentioning that there is evidence that people who net less than 1200 calories a day are at risk for metabolic slowdown. Yes, a person does have to be literally starving for a period of time to enter "starvation mode" (and they will actually still lose weight because you can't starve and gain weight at the same tme), however metabolic damage is a real thing that happens as part of the body's response to getting a lower calorie intake than it really needs. It's a sort of border zone, I think. Between eating enough and eating so little that you are starving, there is a narrow area where people can damage their metabolism enough that it slows down, but still eat just enough to not lose any weight. http://www.metaboliceffect.com/metabolic-damage/
Anyway, you said there is evidence. Please provide a link to it.0 -
Actually, you called someone a "fukup" for having been "bummed as a child", or words to that effect.I never said people with ED's were either of those things, I said the person posting about child abuse was an idiot for saying such things on a thread about dieting. People with ED's are neither ignorant nor idiots and misconstrooding a conversation from yesterday and selecting certain points to portray a new message is not commendable.
vvvvvvv back to the topic at hand vvvvvvvv
Loving the word "misconstrooding" though.0 -
A calorie in not a calorie!!! fact if i ate 2500 cals of ice cream a day or 2500 cals of lean protein and vegetables a day in 6 months would I look exactly the same on both diets ....answer NO therefore a calorie is NOT a calorie.
Just thought i would mention this point
Thanks
Definition of a calorie:
cal·o·rie
/ˈkal(ə)rē/
Noun
1. Either of two units of heat energy.
2. The energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).
By your logic, a foot is not 12 inches if it's measuring oak, but it is 12 inches if it's measuring pine.
If you ate 2500 cals of ice cream, and 2500 cals of protein and you are at a deficit with either, you will lose weight. Period. Are you feeding the body the nutrients need with just ice cream? No, not without vitamin supplements.
In essence, if you are just eating at deficit, you will look the same after 6 months on either "diet" plan, however, if you want body composition and muscle retention, you're going to need resistance training and exercise.
A calorie IS a calorie...and a calorie is a unit of measure.0 -
I get what the argumentative poster is trying to say. You are correct about a calorie is a calorie as far as what you eat for a day or two or whatever. The poster was pointing out that "whatever" cannot be more than a short period before you do also have to worry about macros for reasons other than weight loss. Just another post picking on the OP for not being extremely specific. People love to pick nits (I know I do :bigsmile: ).A calorie in not a calorie!!! fact if i ate 2500 cals of ice cream a day or 2500 cals of lean protein and vegetables a day in 6 months would I look exactly the same on both diets ....answer NO therefore a calorie is NOT a calorie.
Just thought i would mention this point
Thanks
Definition of a calorie:
cal·o·rie
/ˈkal(ə)rē/
Noun
1. Either of two units of heat energy.
2. The energy needed to raise the temperature of 1 gram of water through 1 °C (now usually defined as 4.1868 joules).
By your logic, a foot is not 12 inches if it's measuring oak, but it is 12 inches if it's measuring pine.
If you ate 2500 cals of ice cream, and 2500 cals of protein and you are at a deficit with either, you will lose weight. Period. Are you feeding the body the nutrients need with just ice cream? No, not without vitamin supplements.
In essence, if you are just eating at deficit, you will look the same after 6 months on either "diet" plan, however, if you want body composition and muscle retention, you're going to need resistance training and exercise.
A calorie IS a calorie...and a calorie is a unit of measure.0 -
RESULTS:
0 Yes'- SPOT ON!! you answered every question yes! your knowledge of fitness and nutrition is excellent.
And this is a bit confusing, too...look at the first one...0 yes' but then it says you answered every question yes.
And I have to agree that some are misleading. Cardio burns calories and can help lose weight.0 -
Your yes/no questions aren't as black and white as they initially sound.
"1. Eating 1500 calories of clean food will lose you more fat then eating 1500 calories of dirty foods."
Salt and carbs cause water retention which can result in a slower weight loss.
"2. Cardio makes you lose weight. "
It can - if you move in excess of your intake.
"3. Fats arent bad for you but saturated fats are, as it is linked to heart disease. "
It's questionable these days. Can't remember your explanation.
"4. Carbs are not the enemy, in fact getting too few carbs in your diet has been show to be unhealthy. "
Water retention can be an issue. Also, it's possible to easily survive on under 100g carbs a day.
"5. Eating breakfast and other key meals throughout the day is more optimal for weight loss than eating all your calories 10 minutes before bed. "
Doesn't matter.
"6. A 500 calorie or -20% TDEE deficit is best as any lower can cause the body to enter starvation mode and cling onto reserves as best it can, stopping or slowing weight loss. "
Providing you're not practising Intermittent Fasting... Otherwise, yes, a prolonged VLCD is not good for you.
"7. Eating unhealthy foods is fine on occasion, but everyday is excessive and will hinder you from losing weight. "
Indeed - salt isn't handy.
"8. High repetition and low resistance weight training tones the body and low repetition heavy lifting builds bulky muscle. Keeping the reps high and the resistance low will firm the body without creating a overly muscular appearance. "
Define high rep. To me 3x15 reps is high and I understand is best for bulking whilst 3x1 rep is low and best for increasing strength without size. Check out "I'll never be a weightlifter". Also google "German volumetric training" (10x10).
"9. You should still lift weights even on a diet as building muscle while loosing fat is the key to having a sculpted appearance. "
Depends on your protein intake.
"10. Some people gain weight very easily whereas others can eat whatever they like over their maintenance and not gain any weight. "
From the way you've written it, those who are very active can do this. But I think you are hinting at ecto vs endo vs meso which is about having a high BMR?0 -
<< 1-4 Yes'- You have a good base knowledge of nutrition, but may occasionally get caught out by the occasional myth or two.
Damn those Myths :grumble:
But considering 7 months ago I would have got 0/10, i think i've done well...
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I think the "food right before sleep causing mild deprivation," is a great point. It won't affect all people the same, but long term sleep deprivation can cause weight gain. If you are consuming food that doesn't allow you to get the proper sleep every single night before bed (especially something caffeinated) it can mess up your body's ability to metabolize food. It also messes up your brain's hunger cues, so you will feel hungry when you shouldn't or vice versa (which in some people can cause weight loss, but it's less common).
It would probably have to be every night, however, unless you have a sleep disorder. For those who have healthy sleep ability their bodies will recover if they are sporadic in their right before bed meal consumption.
Sleep deprivation can be a fascniating subject, it will effect immune system, stress levels, mood swings, and in extreme scenarios cause hallucination.0 -
Do you realize the people who call themselves doctors on that site are actually "holistic physicians"? Did you notice the lack of references to medical studies? While there are no links to anything supporting their claims, there are plenty of links to products and services in their online store. Sorry, but I am not buying what they are selling. Putting together a theory with charts and lots of medical terminology does not make it accurate.For number 6, "Starvation Mode," I agree with your overall explanation, but I think it's worth mentioning that there is evidence that people who net less than 1200 calories a day are at risk for metabolic slowdown. Yes, a person does have to be literally starving for a period of time to enter "starvation mode" (and they will actually still lose weight because you can't starve and gain weight at the same tme), however metabolic damage is a real thing that happens as part of the body's response to getting a lower calorie intake than it really needs. It's a sort of border zone, I think. Between eating enough and eating so little that you are starving, there is a narrow area where people can damage their metabolism enough that it slows down, but still eat just enough to not lose any weight. http://www.metaboliceffect.com/metabolic-damage/
Anyway, you said there is evidence. Please provide a link to it.
Here is a study with some discussion of the issues of metabolic slowdown. This study was specifically focusing on using exercise to help prevent the eventual metabolic slowdown that occurs in a way that is out of proportion to the individual's weight loss. They found that not only does exercise not even prevent this slowdown, but that the slowdown can persist even after the individual's diet has ended: http://www.ncbi.nlm.nih.gov/pubmed/22535969. Here is another study (this one is focused on why people who lose weight regain so easily) that includes some discussion of this phenomenon as well: http://www.ncbi.nlm.nih.gov/pubmed/23911805.
Hollistic medicine is in fact useful for helping some people to heal and be healthy, so I don't automatically dismiss anything just because it comes from a hollistic site. Although I am a scientist myself, I don't dismiss other ways of approaching healing and healthy living simply because science hasn't proven how some of it works yet. Further, the discussion of the metabolic slowdown process is valid. Metabolic slowdown is thought to be the result of hormonal changes that occur in response to stress (in this case, an ongoing reduction of calories and by this I mean reduction below the level what the body really needs to function). Many of these hormonal changes are believed to be partly a result of sympathetic nervous system signalling. For discusson of stress (ie. restrictive eating and over-exercising) triggered hormone changes and weight gain: http://www.ncbi.nlm.nih.gov/pubmed/23898237.
In regards to 1200 calorie diets, the recommendation not to go below 1200 calories has come from the American College of Sports Medicine, which is a pretty well-respected organization. It is based primarily on BMR calculations (http://en.wikipedia.org/wiki/Basal_metabolic_rate), which is a measure of how much energy your body expends at rest, just to run the vital organ systems. For a woman who is 4'8", 100lbs, and 50yo, her bmr is about 1118, so I imagine she could drop a little below 1200 without any harm. Evidence of metabolsim slow down from very low calorie diets has been known for years and has been born out in more recent studies as well. http://jama.jamanetwork.com/article.aspx?articleid=1108368. http://stress-free-weight-loss.com/. This second one is an older study, you'll want to focus on the Carnegie study that looked at young men on diet as restricted as 1400 calories/ day (the recommendation for men is 1800 calories/ day).0 -
1. Eating 1500 calories of clean food will lose you more fat then eating 1500 calories of dirty foods.
YES x a cal = cal your deficit remains the same
2. Cardio makes you lose weight.
NO
3. Fats arent bad for you but saturated fats are, as it is linked to heart disease.
NO
4. Carbs are not the enemy, in fact getting too few carbs in your diet has been show to be unhealthy.
NO
5. Eating breakfast and other key meals throughout the day is more optimal for weight loss than eating all your calories 10 minutes before bed.
NO
6. A 500 calorie or -20% TDEE deficit is best as any lower can cause the body to enter starvation mode and cling onto reserves as best it can, stopping or slowing weight loss.
YES x this is a recommended loss rate and in no way close to starvation mode
7. Eating unhealthy foods is fine on occasion, but everyday is excessive and will hinder you from losing weight.
YES / NO (depends on it. I have seen stories of people loosing weight with the Mac diet) x a cal=cal what that cal is doesn't make a difference it is the deficit that determines your loss
8. High repetition and low resistance weight training tones the body and low repetition heavy lifting builds bulky muscle. Keeping the reps high and the resistance low will firm the body without creating a overly muscular appearance.
NO
9. You should still lift weights even on a diet as building muscle while loosing fat is the key to having a sculpted appearance.
YES x you can't build muscle on a cal deficit that you are doing is maintaining
10. Some people gain weight very easily whereas others can eat whatever they like over their maintenance and not gain any weight.
YES x you will always gain if you eat over maintenance
Without peeking0
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