Dr Oz says people who cheat lose more weight

http://www.doctoroz.com/episode/dr-ozs-fat-urday-day-cheat-your-diet

Obviously I agree, I lost over 100lbs this way and by "spiking" every week I've not only maintained my weight loss for 8 years but I'm in consistently better and better shape.

I'm excited to watch this episode.

Now question....do you all log your 'spike' days or would you rather not know. I feel guilty when I log it because I see how much I went over. I am wondering if I would feel better not logging because then I wouldn't know...

Now question....do you all log your 'spike' days or would you rather not know. I feel guilty when I log it because I see how much I went over. I am wondering if I would feel better not logging because then I wouldn't know...

Here's the facts.

None of us can defy the Law of Thermodynamics (Calories in versus out)

The problem is constant calorie restriction(diet and exercise) causes leptin to drop.
*7 days of restriction can cause leptin to drop by up to 50%
*There's a correlation between the amount it drops and the level of cravings we feel
*leptin decline can deregulate metabolism and begin slowing it down

So the amount of calories we eat has a direct effect on the calories we expend

*Also take into account depleted glycogen storage from calorie restriction and how that has a huge negative effect on our workouts.

*12 hours of overeating spikes leptin back up by 50-60% These elevated levels last through the following morning and perhaps longer.

(Calories out)
I will use me as an example,
This is the simplest explanation of how I did it.

My BMR is 2,300
My estimated TDEE multiplier is 1.55 (I'm active daily and exercise about 1.5 hours a week)

So for the week I burn about 3565(daily) X 7= 24,955 Calories burned

(Calories In) I daily I alternate high and low calories
2,300 X 3(days) = 6900
1,800 X 3(days) = 5400
Spike Day 2X(BMR)= 4,600

Total calories consumed 16,900

Weekly deficit - 24,955-16,900= 8,055/(3500cals for pound) =
2.3 pounds lost per week

What's amazing is I lost 105lbs in 11 months and that is about 2.2 pounds per week.

No plateaus, and I got quite a bit stronger because I was able to workout much more efficiently due to glycogen and my hormones being balanced.

Every week I had a day to be excited about where i could literally eat whatever I wanted and that helped me stay honest the other 6 days.



It's so simple, I wish everyone would do this, and now you don't need to by my book. :happy:

Does this mean I won't die if I occasionally eat unhealthy food yet stay within my calorie limit? haha.

I've been eating home cooked meals and veg since I started (nearly a month now), but I have food like fish fingers/sticks, mini pizzas etc in the freezer and I've told myself I'll treat myself to them when I reach my goal weight, but who knows when that will be?

Ok..maybe I need to watch that show because all I got from these posts is that everyone cheats with a guy named Spike. I'm sure he's getting all the exercise he needs.

The reason it works for so many is because so many are netting calories at a level that if done non-stop, would just lower their metabolism.

This gives a means to make up for calorie net deficit's taking people under their BMR for rest of the week.
And since it fools the metabolism, no need for it to lower, or as much hopefully. So full steam ahead for it.

That is great.

The problem is, if the spike day causes you to have harder problems with self-control, because of a real salt or sugar or chocolate junky, and the spike day just causes other lapses in judgement on other days, would be better just to net at the BMR all the time and either leave the junk out, or have a reasonable amount of it every so often within your daily goal.

it has worked for me. so i nowadays use pms days as spike days :P