Zig Zag Method?

quitmakingexcuses
quitmakingexcuses Posts: 906 Member
edited September 2024 in Food and Nutrition
I've recently heard of the Zig Zag method of eating, which is staggering your calories of higher one day and lower the next but having an overall weekly avg. For example, eating 1600 one day, 1300 the next, but your weekly avg. totaling around 1350. (make sense?)

What are your opinions? Experience with it? Etc?

Thanks :)

Replies

  • minburke
    minburke Posts: 241 Member
    I do it naturally every week and it's definitely helped me.
  • laddyboy
    laddyboy Posts: 1,565 Member
    Works for sure.
  • CakeFit21
    CakeFit21 Posts: 2,521 Member
    I'm doing it. It's my first week. We shall see...
  • anubis609
    anubis609 Posts: 3,966 Member
    It works.
  • cheddarboy
    cheddarboy Posts: 124 Member
    This is a pretty good article on the subject. I don't have too much experience with it although I experiment with different carb intakes occasionally.

    http://www.bodybuilding.com/fun/drsquat6.htm
  • lauristewart
    lauristewart Posts: 379 Member
    Yes...I have been doing it for about 2 months now...I am almost there!! It works great......Try it!

    :happy:
  • crisanderson27
    crisanderson27 Posts: 5,343 Member
    It works hun, I'll reply in more detail when we get back from lunch.
  • quitmakingexcuses
    quitmakingexcuses Posts: 906 Member
    Awesome thanks much everyone :)
  • cutelashawn
    cutelashawn Posts: 182
    it sho nuff works :) it confuses your metabolism
  • portexploit
    portexploit Posts: 378 Member
    The zigzag method works on your body’s perception of a calorie deficit or surplus. Surplus will keep your metabolism high, deficit will help reduce weight. With this being said, people usually eat inconsistent amount of calories if they don’t track their calories. For example, someone might eat 1000 calories on Monday, 2000 on Tuesday, 1500 on Wednesday, 1000 on Thursday, 2000 on Friday.

    Where is the surplus? And where is the deficit? On Wednesday you ate 1500 calories, is that a surplus from 1000? Or is it a deficit? Your body will store body fat if it perceives it as a surplus. What happens when you go up to 2000? A bigger surplus store more body fat. I am not saying zigzagging doesn’t work, it does. What I am saying, if you’re just starting out you shouldn’t use it. You should be on a consistant caloric limit for 6 months before doing zigzagging, so your body knows what is a calorie deficit and what is a surplus.

    I don’t like the zigzag method, people think it’s some great miracle method that helps take off bodyfat. All it really is, is a caloric deficit, you can get the same results just by reducing your calories. The zigzag method is great in terms of “helping you” get to a lower caloric limit. You can start off with 1 day low calorie the next day normal calories. Do this for a few weeks, then expand it to 2 days of a calorie deficit, then eventually 3 the 4 then 5 then 6 then 7. Then you’ll be at a new low caloric limit. I also don’t recommend eating below your BMR(Basal metabolic rate) either.
    Do I think it will help you if you zigzag? Of course, it will, not saying it won’t.
  • RangerSteve
    RangerSteve Posts: 437
    The zigzag method works on your body’s perception of a calorie deficit or surplus. Surplus will keep your metabolism high, deficit will help reduce weight. With this being said, people usually eat inconsistent amount of calories if they don’t track their calories. For example, someone might eat 1000 calories on Monday, 2000 on Tuesday, 1500 on Wednesday, 1000 on Thursday, 2000 on Friday.

    Where is the surplus? And where is the deficit? On Wednesday you ate 1500 calories, is that a surplus from 1000? Or is it a deficit? Your body will store body fat if it perceives it as a surplus. What happens when you go up to 2000? A bigger surplus store more body fat. I am not saying zigzagging doesn’t work, it does. What I am saying, if you’re just starting out you shouldn’t use it. You should be on a consistant caloric limit for 6 months before doing zigzagging, so your body knows what is a calorie deficit and what is a surplus.

    I don’t like the zigzag method, people think it’s some great miracle method that helps take off bodyfat. All it really is, is a caloric deficit, you can get the same results just by reducing your calories. The zigzag method is great in terms of “helping you” get to a lower caloric limit. You can start off with 1 day low calorie the next day normal calories. Do this for a few weeks, then expand it to 2 days of a calorie deficit, then eventually 3 the 4 then 5 then 6 then 7. Then you’ll be at a new low caloric limit. I also don’t recommend eating below your BMR(Basal metabolic rate) either.
    Do I think it will help you if you zigzag? Of course, it will, not saying it won’t.

    Well, we have to keep a few things in mind here. The first thing is that it's hard to assume what your body views as surplus or deficit. There isn't some magical clock that says "it's 24 hours exactly and you're 500 calories under for the day so it's a deficit" because the body might not work in exact 24 hour cycles. Therefore, the surplus/deficit argument is hard to make.

    Also, the zig-zag method isn't just for fun. It works on a hormonal level, which is exactly why it works. Leptin, Ghrelin, cortisol, testosterone, etc all act in synergy for gaining muscle or losing fat so a constant deficit will negatively affect all those hormones. Taking a couple days of higher calorie intake can help normalize hormone levels which makes it easier to stay in a deficit for a longer period of time.
  • CraigIW
    CraigIW Posts: 176
    I've lost all my weight using it :)
  • portexploit
    portexploit Posts: 378 Member
    The zigzag method works on your body’s perception of a calorie deficit or surplus. Surplus will keep your metabolism high, deficit will help reduce weight. With this being said, people usually eat inconsistent amount of calories if they don’t track their calories. For example, someone might eat 1000 calories on Monday, 2000 on Tuesday, 1500 on Wednesday, 1000 on Thursday, 2000 on Friday.

    Where is the surplus? And where is the deficit? On Wednesday you ate 1500 calories, is that a surplus from 1000? Or is it a deficit? Your body will store body fat if it perceives it as a surplus. What happens when you go up to 2000? A bigger surplus store more body fat. I am not saying zigzagging doesn’t work, it does. What I am saying, if you’re just starting out you shouldn’t use it. You should be on a consistant caloric limit for 6 months before doing zigzagging, so your body knows what is a calorie deficit and what is a surplus.

    I don’t like the zigzag method, people think it’s some great miracle method that helps take off bodyfat. All it really is, is a caloric deficit, you can get the same results just by reducing your calories. The zigzag method is great in terms of “helping you” get to a lower caloric limit. You can start off with 1 day low calorie the next day normal calories. Do this for a few weeks, then expand it to 2 days of a calorie deficit, then eventually 3 the 4 then 5 then 6 then 7. Then you’ll be at a new low caloric limit. I also don’t recommend eating below your BMR(Basal metabolic rate) either.
    Do I think it will help you if you zigzag? Of course, it will, not saying it won’t.

    Well, we have to keep a few things in mind here. The first thing is that it's hard to assume what your body views as surplus or deficit. There isn't some magical clock that says "it's 24 hours exactly and you're 500 calories under for the day so it's a deficit" because the body might not work in exact 24 hour cycles. Therefore, the surplus/deficit argument is hard to make.

    Also, the zig-zag method isn't just for fun. It works on a hormonal level, which is exactly why it works. Leptin, Ghrelin, cortisol, testosterone, etc all act in synergy for gaining muscle or losing fat so a constant deficit will negatively affect all those hormones. Taking a couple days of higher calorie intake can help normalize hormone levels which makes it easier to stay in a deficit for a longer period of time.
    Yes I agree about the time thing, nothing says it works on a 24hr period, or a weekly period either. I don’t believe the body perceives time in terms of caloric intake. Yes I also stated how it can help to get down to a lower caloric level. The entire thing with leptin,gherlin, test, I don’t see it being that significant zigzagging every other day. I do have a cheat/free meal once a week for this purpose specifically. I guess I can be a hypocrite because you can see what I do as a zigzag method as well.
  • quitmakingexcuses
    quitmakingexcuses Posts: 906 Member
    Yes I agree about the time thing, nothing says it works on a 24hr period, or a weekly period either. I don’t believe the body perceives time in terms of caloric intake. Yes I also stated how it can help to get down to a lower caloric level. The entire thing with leptin,gherlin, test, I don’t see it being that significant zigzagging every other day. I do have a cheat/free meal once a week for this purpose specifically. I guess I can be a hypocrite because you can see what I do as a zigzag method as well.

    What is you cheat meal? Going out to dinner? A piece of cake? Just trying to find out the moderation.
  • Lauriee2014
    Lauriee2014 Posts: 183 Member
    Personally, I find it works for me. My understanding is that you want to "keep your body guessing" both in caloric intake and exercise. In exercise your body adjusts, so keeping it random, keeps your body on its toes. :)

    I notice when i go up 180-250 calories about every 4 days, I drop weight. I've been watching this since the first week in June. I can't explain it, but it happens. [I weigh myself 3 days in a row before I log the "new" weight, just to be sure!]

    That being said, when I enter a "new" level of calories [I dropped from mildly active to sedentary, even though I workout 6 times a week- but I changed to more of a sitting job, so I went from 1440 to 1270 calories.] I did not zig zag the first 10 days or so, just so my body new we were on a different track. I also, ironically enough, did not lose any weight that week either.

    :)
  • Lauriee2014
    Lauriee2014 Posts: 183 Member
    The zigzag method works on your body’s perception of a calorie deficit or surplus. Surplus will keep your metabolism high, deficit will help reduce weight. With this being said, people usually eat inconsistent amount of calories if they don’t track their calories. For example, someone might eat 1000 calories on Monday, 2000 on Tuesday, 1500 on Wednesday, 1000 on Thursday, 2000 on Friday.

    Where is the surplus? And where is the deficit? On Wednesday you ate 1500 calories, is that a surplus from 1000? Or is it a deficit? Your body will store body fat if it perceives it as a surplus. What happens when you go up to 2000? A bigger surplus store more body fat. I am not saying zigzagging doesn’t work, it does. What I am saying, if you’re just starting out you shouldn’t use it. You should be on a consistant caloric limit for 6 months before doing zigzagging, so your body knows what is a calorie deficit and what is a surplus.

    I don’t like the zigzag method, people think it’s some great miracle method that helps take off bodyfat. All it really is, is a caloric deficit, you can get the same results just by reducing your calories. The zigzag method is great in terms of “helping you” get to a lower caloric limit. You can start off with 1 day low calorie the next day normal calories. Do this for a few weeks, then expand it to 2 days of a calorie deficit, then eventually 3 the 4 then 5 then 6 then 7. Then you’ll be at a new low caloric limit. I also don’t recommend eating below your BMR(Basal metabolic rate) either.
    Do I think it will help you if you zigzag? Of course, it will, not saying it won’t.

    Well, we have to keep a few things in mind here. The first thing is that it's hard to assume what your body views as surplus or deficit. There isn't some magical clock that says "it's 24 hours exactly and you're 500 calories under for the day so it's a deficit" because the body might not work in exact 24 hour cycles. Therefore, the surplus/deficit argument is hard to make.

    Also, the zig-zag method isn't just for fun. It works on a hormonal level, which is exactly why it works. Leptin, Ghrelin, cortisol, testosterone, etc all act in synergy for gaining muscle or losing fat so a constant deficit will negatively affect all those hormones. Taking a couple days of higher calorie intake can help normalize hormone levels which makes it easier to stay in a deficit for a longer period of time.

    RANGER: How does one go about figuring his/her won BMR?

    Thanks!
  • RangerSteve
    RangerSteve Posts: 437

    Yes I agree about the time thing, nothing says it works on a 24hr period, or a weekly period either. I don’t believe the body perceives time in terms of caloric intake. Yes I also stated how it can help to get down to a lower caloric level. The entire thing with leptin,gherlin, test, I don’t see it being that significant zigzagging every other day. I do have a cheat/free meal once a week for this purpose specifically. I guess I can be a hypocrite because you can see what I do as a zigzag method as well.

    I completely agree with your post. And no, I wouldn't say it's hypocritical to have a cheat meal. The psychological benefit from doing so is beyond measure if it keeps you going.
  • RangerSteve
    RangerSteve Posts: 437


    RANGER: How does one go about figuring his/her won BMR?

    Thanks!

    BMR? There are calculators for it:

    http://www.bmi-calculator.net/bmr-calculator/

    That is just the baseline though. You will burn that many calories a day just sitting around and not doing much. This doesn't differ too much from person to person assuming there aren't underlying issues (usually found out through blood work) that would affect it.

    What you want to do is find out how many kcals you need a day though and BMR isn't the method for that. There is the TDEE but a lot of the calculations are out of control and wrong. You're going to have to find out what your sweet spot is and go from there. A couple weeks of estimation and guessing is the best way to figure it out.
  • ImperfektAngel
    ImperfektAngel Posts: 811 Member
    I tried it but it was hard when I planned on working out and then it didnt happen. Those were my very lose 1200 calorie days, If I ended up not working out then I was starving at the end of the day.
  • Felesina1
    Felesina1 Posts: 142
    Or you could go see a dietician to have it calculated on their fancy machine. It takes 10min of normal breathing after being food/exercise free for 8hrs. It is pretty accurate. Many health insurance policies cover this kind of "consultation" under their prevention side. Worth checking into!
  • portexploit
    portexploit Posts: 378 Member
    Yes I agree about the time thing, nothing says it works on a 24hr period, or a weekly period either. I don’t believe the body perceives time in terms of caloric intake. Yes I also stated how it can help to get down to a lower caloric level. The entire thing with leptin,gherlin, test, I don’t see it being that significant zigzagging every other day. I do have a cheat/free meal once a week for this purpose specifically. I guess I can be a hypocrite because you can see what I do as a zigzag method as well.

    What is you cheat meal? Going out to dinner? A piece of cake? Just trying to find out the moderation.

    There is no moderation, it’s a “free day.” I do intermittent fasting meaning I don’t eat till the evening. I actually had 2 free days in a row, Saturday and Friday. I hit the weights as hard as I could, on Friday so I was trying to create a highly anabolic environment.

    I eat under 20 grams of carbs on most days. I do this for 7-16 days. Then I have my “free day” I also don’t eat till the evening, this is called “intermittent fasting.” You fast all day, then you eat in the evening.

    What my free “day” consisted of was a Chinese buffer, I ate about a cup of rice, and pasta, and some sushi, the rest was protein. I bought 2 butter finger ice cream bars on the way home, and I ate those. If you do a low calorie diet or a low carb diet for a while it slows down thyroid function, what thismeans is your metabolism will slow down. I have my free day usually about once a week to offset this. As RangerSteve said, there are also many hormone and psychological benefits of doing this too.
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