Using food to increase your metabolism

https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
A sticky on this whole subject. It's a long thread but most of the good info is on the first page or 2.

OP, a refeed or diet break does not have to happen incrementally. It does take about 2 weeks for the full effect of the adaptions of calorie restriction to normalize. When you go into calorie restriction again the dieting adaptation begin again. The recommendation is to take the break from calorie restriction every 8 to 12 weeks.

mmapags wrote: »

https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
A sticky on this whole subject. It's a long thread but most of the good info is on the first page or 2.

OP, a refeed or diet break does not have to happen incrementally. It does take about 2 weeks for the full effect of the adaptions of calorie restriction to normalize. When you go into calorie restriction again the dieting adaptation begin again. The recommendation is to take the break from calorie restriction every 8 to 12 weeks.

conversely, the nutrition folks I work with (Eat to Perform) - recommend doing maintenance for longer periods (building a runway of calories) and then doing a short concentrated cycle of fat loss (28 days) with a 2 week adaptation break and then a second fat loss cycle - then back to maintenance - they have found people have success with this methodology - because its only a short period of deprivation (I did a fat loss cycle and went from like 3000cal avg to 1500cal) and now building slowly back up (avg about 2350 right now)

Jasmine_alkhatib wrote: »

I had good luck with monitoring my calories/exercise to lose weight initially with Myfitnesspal (about 10-15 lbs). Now, no matter what I do (increase or decrease calories) I can't seem to lose 12-15 lbs that have crept back up. Any advice?

Are you weighing your food? What did you choose as your calorie deficit? Generally, with so little to lose, you should shoot for no more than 1 lb/week, though some recommend 0.5 lb/week. Expect it to be slow going, and be patient and kind with yourself.

yasmine_tom wrote: »

I will try that, thanks.
All things considered I eat ~1000 calories a day, which I know is little but I'm just not much more hungry than that. It's always been difficult for me to lose weight. If I enter .5 lb /week my calorie allotment goes up to about 1500...I have tried eating this amount as well, but my weight wont seem to budge. I exercise regularly. And have taken time off to relieve overtraining...Not really sure what the problem could be.

Hmmm if you’re eating 1000 calories and not hungry and not losing weight, I’m guessing something is off with your logging. When I first bought a scale, I was amazed and how small things like a half cup, a tablespoon, etc of something are when weighed out.

deannalfisher wrote: »

mmapags wrote: »

https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1
A sticky on this whole subject. It's a long thread but most of the good info is on the first page or 2.

OP, a refeed or diet break does not have to happen incrementally. It does take about 2 weeks for the full effect of the adaptions of calorie restriction to normalize. When you go into calorie restriction again the dieting adaptation begin again. The recommendation is to take the break from calorie restriction every 8 to 12 weeks.

conversely, the nutrition folks I work with (Eat to Perform) - recommend doing maintenance for longer periods (building a runway of calories) and then doing a short concentrated cycle of fat loss (28 days) with a 2 week adaptation break and then a second fat loss cycle - then back to maintenance - they have found people have success with this methodology - because its only a short period of deprivation (I did a fat loss cycle and went from like 3000cal avg to 1500cal) and now building slowly back up (avg about 2350 right now)

I can see how that could work. I've read some stuff from Lyle McDonald about similar protocols. For me, and possible for some others, I would struggle with the drastic difference in calories. At the end of 28 days at 1500 I might be murderous.