Russellb97 Member

Yes, this is why when we become IR and leptin resistant losing weight becomes a nightmare. However, I personally believe I've been there and came back from that place without medical intervention. Our bodies can make glucose without carbohydrates but it will struggle to do that while in a caloric deficit. Anorexics would…

"On the other hand, if they did follow your suggested strategy of having a 6-day calorie deficit + 1-day carb refeed and their total weekly average resulted in a net calorie deficit, wouldn't metabolic adaptation still occur by definition of being in an overall deficit?" Overall yes it's a caloric deficit. But, this is the…

These are amazing questions, I will get to them all tonight but I gotta fly. I don't have any research evidence that glycogen is the key but studies on overfeeding and leptin show that high fat doesn't give the same benefit as high-carb after calorie restriction. Mind you, this is a correlation, just theory, and personal…

I have but I've been doing this since 2003. I lost 100lbs in 11 months and another 35 lbs over the past several years, without much effort. When I told people about this in 2003, I was a crazy madman because there wasn't any research. Back then the only term was "starvation mode" and that made people angry. Today,…

6-days of a caloric deficit, 1-day of caloric surplus (with 300+ carbs) equals long-term success. Our brain wants energy homeostasis and dieting is no different than famine to our brain. So, either we put it back in balance (with a caloric surplus over 12-24 hrs, with ample carbs) OR our brain will do it for us by slowing…

Sometimes I feel like I'm screaming but no one listens. Yes, refeed. Yes eat carbs, restore glycogen, but eat whatever you *kitten* want. I have had pizza, ice cream, and donuts every weekend for almost 15 years. Quit stressing about what you eat and just be you.

Restore your glycogen and all will be good. Personally, I think if you hit 50% of your BMR from carbs and you'll be fine. But, that is just my opinion.

I'm saying that leptin has less to do with body-fat and far more to do with energy homeostasis. Glycogen depletion and saturation are tremendous signs of that. One day is enough. Two days work too.

This is only because researchers have refused to study the obvious. As a guy who has struggled with his weight his entire life and once weighed over 330 lbs, I tell you with 100% confidence that one day is enough. this summer I will hit the 15-year anniversary of my journey and one day of refeeding was the key.

Lyle is wrong. I'm sorry for those that love him but he is. Personally, I am a Lyle fan. We need to refeed on carbohydrates and replenish glycogen stores. For most, that means 500 grams of carbs and that will do the trick. One day is enough if glycogen is full.

My proof, going on 15 years. One day overeat on anything and everything but make sure carbs are over 500 grams.

But it does. if glycogen stores are saturated. I'm like living proof. To be clear, I've already done it. Lost 130 lbs over almost 15 years. And, I look for research studies to understand "why" I was able to do what I've done. https://www.bodybuilding.com/fun/berardi61.htm Int J Obes Relat Metab Disord. 2000…

It's all about glycogen stores. Eat a surplus for a day with a focus on carbohydrates, at least 500 grams of pure carbs. If glycogen is restored then so will the hormones that factor into energy homeostasis. It's literally that simple.

I purposely eat over my maintenance calories on the weekend. It's a great way to stay in control and keep metabolism honest.

A full cheat day was key to me losing 130lbs over the past 13 years. It allowed me to stick to a plan since I never felt deprived. gave a boost to my workouts, kept my metabolism from slipping, and put me in control over food. It's extremely difficult to ruin your progress with one bad day. I mean, could you offset 6…

Never said only and I'm sorry it came out that way. I'm also not here to cause a fight. My point is when you are in control of your hunger and cravings CICO becomes far less difficult to manage. From my own experience, I see obesity as a mental health issue. And self-image, shame, and guilt are at the core of it.

https://etd.ohiolink.edu/!etd.send_file?accession=marietta1271708395&disposition=inline Other researchers have found that guilt about chocolate consumption is also found in children aged 11, 12, and 13, particularly among girls (Cartwright, Stritzke, Durkin, Houghton, Burke, & Beilin, 2007). Negative reactions are not just…

Does dieting really make you eat more? http://www.enlightenprogramme.co.uk/does-dieting-really-make-you-eat-more/ Posted on March 6, 2013 | Leave a comment Various research suggests that going on a diet can actually make you eat more. When you’re happy with your weight and have never dieted, you rely on your body to tell…

http://foodpsychology.cornell.edu/discoveries/junk-food-blame

Soda and sweets aren't making Americans fat. In fact, underweight Americans consume more junk food than those who are morbidly obese. In a new study in the journal Obesity Science & Practice, Cornell professors analyzed the food intake of about 6,000 people, according to MarketWatch. The study found that consuming more…

The difference between overweight people and non-overweight people is those who aren't trying to lose weight are not worried, stressed, frustrated, ashamed, or pre-occupied with what they are going to eat and when they will eat it. It's food controlling us or us controlling our food. Studies have shown that overweight…

Exactly, thank you :smile:

Yes! CICO is the basic black and white answer, of course, it is! I completely agree that ultimately losing weight comes done to the CICO formula. Yet if it was truly that simple, why are getting bigger and bigger? Why do 95% of us who lose weight gain it all back? Sometimes you have to be able to think a bit deeper than…

Losing weight and keeping it off is far more about your relationship with food and being in control over hunger and cravings than CICO. 1. Control: If we feel deprived, we will inevitable "fall off the wagon" and eat what we have been craving. Since this was not planned we will mentally detach ourselves and ignore our…

I was just "backtracking a bit" to say that a calorie of macro is not 100% equal to a calorie of another. The 20% TEF from a carb is fiber

No I'm not. 250 grams of protein is approx. 1000 calories protein. It has a TEF of 30-35%, which means for those 1,000 calories "IN" your body will expend about 300-350 calories to metabolize them. For the same amount of carbs, it would expend about 60

I will backtrack a bit by saying that not every calorie is equal. There's the thermic effect of food (250 grams of protein burns about 250 more calories than 250 grams of sugar) They also vary in nutrition, fullness, and effect on hormones. But weight-loss can be had with any type of food/calorie

That is exactly right. I've lost weight doing the low-fat diets the early 90's, low carb, no carb and what I do now which is basically a 33-33-33 split with 1% leftover for some vodka :wink:

Maybe true for some but I think the majority are doing the best they can and with good intentions.

The Facts: 1. Losing weight is easy - Heck, I've probably lost a thousand pounds in my lifetime 2. It ultimately does come down to calories consumed vs calories burned 3. Maintaining weight loss is extremely difficult 4. There is MUCH more to this than simply CICO CICO is the black and white answer. It's just the equation.…