The Easiest Way to Lose Body Fat [Study 242]
Вставка
- Опубліковано 17 бер 2024
- JOIN THE PHYSIONIC INSIDERS [PREMIUM CONTENT]
Join the Physionic Insiders [Standard Tier]: bit.ly/PhysionicInsiders2
Join the Physionic Insiders [Pro Tier]: bit.ly/PhysionicInsidersPro
Standard Tier: Access to the Premium Video Library, Full Study Analyses (+ Summaries), Insider Podcast, , Research Reviews, and More
Pro Tier: All benefits of the Standard Tier + Live Sessions with Me, Consulting Lite, and More
HEALTH AUTONOMY [COURSE]
Learn to Analyze & Apply Studies for Yourself: bit.ly/healthautonomy
JOIN THE COMMUNITY
Join my Community [It’s Free!]: bit.ly/PhysionicCommunity2
EMAIL LIST
One Weekly Email of Value: bit.ly/2AXIzK6
HIRE ME FOR CONSULTING:
Consulting: bit.ly/3dmUl2H
DONATIONS FOR A SCIENCE BASED CAUSE
Patreon: bit.ly/PhysionicPatreon
OTHER SOCIAL MEDIA
Instagram: bit.ly/2OBFe7i
Created with Biorender
References (Copy & paste DOI into Search)
[1] doi:10.1093/nutrit/nuad168
[2] doi:10.1519/JSC.0000000000003991
*******CRITIQUES, RULES, AND NOTES*******
Be aware of the following rules before posting comments:
- Please do not post summaries of the video in the comments - it damages retention on the video and UA-cam is less likely to promote it (these videos cost me a lot of money to produce).
Critiques of my work are welcome! Please be aware of the following notes & rules before submitting critique:
Be mindful that this content is not all encompassing on the subject at hand and is self-limited for brevity to reach a wider audience. Also, be aware that I receive hundreds of UA-cam comments per day, so the only way your critique can be considered is if you follow the steps outlined below. Finally, UA-cam auto-deletes links, so I do not see most comments with links attached.
RULES:
If your comment is rude, you will be banned.
If your comment is not about the studies/topics at hand (i.e. extending to other outcomes not discussed) or offers critique with no scientific basis, it is unlikely to receive a response.
If you can follow these rules, I will try to address your critique and if there is merit, I will add an AMENDMENT to the content in question and pin it so everyone can see it (thank you!).
Please use the following link to submit your critique: bit.ly/PhysionicCritique
Disclaimer: None of the information provided by this brand is a replacement for your physician's advice. This brand is information for the sake of knowledge and the options of choice it provides, not in any way a personalized prescription. Please consult your physician before making any health related changes.
#fatloss #fatlossjourney #fatlosstips
So it comes back again to putting the body in a constant state of discomfort and non-monotony.
Because if you want change, you need to tell the body to do so, constantly.
Yes! Gotta be changing it up to counter-act that Homeostasis
Diet breaks have helped me lose & maintain my 87lb fat loss for 4yrs.
I'm a bit confused. Are diet breaks fasts or eating without worrying about caloric intake?
Ok so diet breaks are refeeds etc.
I just put back on all the weight I kept off for 3 yrs. So frustrated.
@@barunto1 i think its re-feeds - aka eating, but being aware of how (ie saurkraut/fats/etc ...the whole rap they recommend to eat after intermittent fasting)...if im understanding i might be clueless lol
What's your technique
I lost 105 pounds back in 1996/7 by eating mostly low calorie, high fiber whole foods (lots of vegetables, fruits, beans), low fat (15 grams a day max), drinking water, exercising (just walking at first, then biking and walking) and one day a week I ate a meal of whatever I wanted. Pizza, cheesecake, milkshakes and burgers, whatever I’d been looking forward to. The next day I went back to my diet.
I’ve never put it back on. Sure it’s an n=1 but I’m rockin on 30 years 🦄
Your dark humor is what keeps me hooked, making me come back to watch all your insightful and scientific analogies. Even though the studies can sometimes be unfathomable, they still help me navigate the information jungle with a sure mind. Thanx!
I think keeping active is an important part of this method. If you just stop dieting and don't move, it seems the body decides to use the pause to regain the lost weight, but if you keep moving the body will focus on keeping the metabolism going instead.
Increase your (deficient) vitamins and minerals then your body is signaled to NOT regain the recent loss LBS of BodyFat. Water weight always fluctuates daily though
Thanks for the last part. It brings some credibility to your information. I honestly think it's very important to know all the information
This aligns with my experience, but my motivation for breaks is mostly psychological. Constantly operating in a deficit can take a toll on some people. Great analysis and thanks for clarifying bias risk, Nic.
Thx for doing this, filming it and sharing it with us.
Great. My menstrual cycle and PMS literally forces me to take monthly diet break. Now I feel better, knowing this. 🙂
You have a great soothing voice. Thanks for the video!
Very enlightening. Well done and thank you for sharing
In my experience, life coaches and weight loss programs have for decades encouraged "cheat days." They never had the statistical evidence provided by Physionic, so this video closes the loop. Now I'm more confident in my weight loss goals.
awesome presentation and YES those are the droids i was looking for
A while back when doing some serious (for me) training, I stayed low carb and worked out five days a week. On the work out days I ate only between six p.m. and midnight. On one of the rest days I fasted (Friday) and on the other (Monday) I ate freely throughout the day. So each week I had periods of restricted eating, free eating, and a forty-two hour fast. It worked very well for me.
If I want to cut some bodyfat, then I simply have a small deficit during the weekdays while eating maintenance during the weekends. Not too difficult during the week, and relaxing on the weekend while having some small, steady results. Body re-composition is a marathon, not a sprint.
I just watch adult movies to burn fat
Doesn't always work for some people. They need a huge calorie deficit because their metabolism shifts down to preserve energy. The body tries to save energy, especially when it senses lower calorie intake.
@@methanial73 Larger calorie deficits are more likely to cause that metabolic shift. More likely there are confounding factors in such people like abnormal cortisol or insulin or thyroid levels.
@@someguyusa yeah, and body chemistry differences. Needless to say everyone is different and some things are generally true. I usually say things in a general sense when I'm talking about nutrition related subjects and clarify as needed. There's a lot of nuance needless to say.
I feel like I need more food on week days...
I love the humor. Keep it up Nicolas!
This provides confirmation of my own experiences. On occasion, I'm very naughty and totally blow out my Keto/intermittent fasting regimen. I might meet friends for Chinese All-You-Can-Eat buffet, OR pig out at big family gatherings/ cookouts/holidays. Not only do I NOT pack on 5 pounds after, but I either break the weight loss plateau, or gain no weight.
alcoholic disabled veteran here. the last 4 years I've tried every diet out there. was 320 now 230. one meal a day. carnivore. eggs steak or hamburger as much as you want. 20 min sauna, 20 min elliptical. 20 min whatever exercise you wanna work on to failure. be consistent. be honest don't cheat. 38 years old feeling 19 again and cured almost all my problems. including drinking
Reading it restored my faith in humanity.
Good on you.
So glad to hear it.
Follow annete larkins diet and age even slower. She has slowed aging by 45%
100% happy for you and stoked for the success you've had!! Just wanted to disclose though...maaaaany things will work @ 320 lbs that would not work as well (or at least be significantly different from alternatives) at presumably lower body fat percentages
Never argue with success. If it works, it works.
Try different things until you find what works for you. My answer was different, but it's my answer not yours.
Actually any more then 10% red meat increases cancer risk. A 99 year old doctor has proven his diet with his age life expectacy.
♥
I just love your lectures. I consider du become a insider.
Heartening. I may schedule some vacations from my caloric budget from time to time.
That’s interesting. I’m currently losing weight and have found myself falling into an intermittent dieting pattern (purely out of convenience)… I eat in a 1000 calorie deficit 4 days per week - and eat at maintenance for the remaining 3 days.
I’ve found this pattern feels the least restrictive for me.
That’s funny, I’m doing the same thing! The four days I’m in a deep deficit I’m doing OMAD… I found it to be a lot easier, eating normal 3 meals on those days was torture. Good luck! I’m down 12 lbs. I also do an extreme high caloric cheat day protocol inspired by the four hour body. Makes it fun and rewarding.
Good luck to you too, and congrats on your progress so far. I'm not doing OMAD but on my restriction days i tend to have a late breakfast, skip lunch and then have a filling evening meal (so i'm restricting whilst i'm in the office). I've found this to be the easiest for me to stick to, as i'm restricting during my busiest time of the day (when i'm less likely to notice the hunger)@@RedBeardDevelopment 👍
I’m 2+ yrs into a deficit 💪🏽🔥
I'm under the impression that the period time for the diet refeeding cycles is usually measured more in weeks than days (i.e. diet for 6 weeks, maintain for 6 weeks). That said, the best diet is the one that works for you.
What's your maintenance... I'm curious how much lower the 1000 is because that's way low for me
Thank you for sharing this video
My pleasure - thanks for commenting :)
I've found taking a small break from a diet (usually coming up to maintenance or slightly above) to allow for an easier time in the harder second 'half'. Something like a week 'off' every 4-6 weeks. I haven't experimented too closely with weekend refeeds but I am intrigued. It might give you some good momentum to power through the week. The workouts absolutely feel better. Whether or not that contributes to less muscle loss is probably pretty hard to detect 😅
I'm finishing up a bulk, will be experimenting with this in a couple of weeks 💪
Hello Nic. Great video as always but just to let you know, there is a static high pitched noise within this video. If you turn up your headphones high enough you can notice it.
In 2022, I listened to the research that had come out of cycling to eat more... way more. I ate way more, I rode way more, I recovered better so I rode more often. I lost over 20lbs. Last year, 2023, I kept that up and added a weight lifting block in the winter. I'd already lost another 15lbs and then just started shedding fat while eating more. I'm stronger, I'm fitter, and I'm leaner but I focused on what mattered - PERFORMANCE
What do you mean when you said you "rode" way more? Do you mean riding a bicycle? Thx.
Awesome! I'm a cyclist in Florida and I have experienced better performance when eating more also, although I didn't need to lose any weight. I needed to gain muscle, which I did.
Come out of cycling to eat more? What does this mean?
@@waffle_chair9269 "research that had come out of cycling" Research.
If you mean bicycling, that’s weird because there are TONS of fat cyclists. You can’t ride enough to burn a bad diet.
The owner of my gym told me this in 1998. I'm mildly impressed🤔
But you need studies, not just assumptions and anecdotes, to be sure.
@@anunciata I don't know where he got the info but I don't think, he just pulled it out of his behind😊
@@SH3V3K_14you mean "gasly places"? 😅
@@mestrinimaster3602I could have said that but, in 1998, we didn't care about methane so much...🤨
Haha! Yep! Me too. I learned all this stuff in the 90s and especially in the early 2000s.
One of the things an old bodybuilder told me is you want to keep feeding your body to keep the metabolism going. He compared it to a log in a fireplace - in order to keep the fire going, You need to keep feeding it logs.
So all I did was cut back my portions a little bit increased the amount of times I ate throughout the day and ensure that I was eating good quality food… And wow, did the weight drop off.
Hi Physionic!
Good video
Hey, thanks!
honestly I never had to do much to lose weight, I'm a boxer not bodybuilder and I had trouble keeping my weight UP once my training increased. But in the rare occasions I had to lose a pound or two I would just eat less, to keep my weight up I would eat more...same foods just more or less of them and for me that did the trick.
Could it be possible that continuous dieting selects for a gut microbiome that most efficiently extracts energy from food, even moreso than dieting with occasional breaks? It would explain why BMR reduces by more in the former regimen as well as why gaining weight after aggressive dieting seems to be so much easier.
Hey there Physionic! Question for you. I have read that longer term fasting (3+days) actually raises metabolism, HGH, etc - and insulin goes way down. I've been eperimenting with mid-week 72-96 hour fasts (just electrolytes, coffee, a bit of prebiotic fiber, and fermented brine or kimchi), daily light resustance training, and then solid weekend refeeds with higher resistance training as the body replenishes. Any thoughts? I weighed well over 400 in my 30's (I'm 56 now), and am about 290 now, so I'm experienced with fasting AND have plenty of stored fuel. Not looking for a diagnosis, just a high-level opinion. 🖖
My weight simply does not budge until I cut carbs. Or at th very least move them to dinner time after a workout.
i use the similar strategy only difference is i diet for three weeks and then year or two of re-feeding :D an a serious note intermittent refeeding is my go to strategy like five days of calloric defficit two days of maitanance callories...
I’ve been doing Keto for a decade. It works pretty well for weight management. Now, I am trying carnivore i order to move my weight toward my younger days.
You make science digestible 😊
Love this episode. As an old school gym rat we knew all this decades ago but it’s great to see how it’s been validated through updated scientific data. Love how you’re able to communicate complex scientific data that is relevant to the fitness community.
Keep up the good work !
The problem is that “old school gym rats knew EVERYTHING decades ago.” That includes a shit ton of stuff that’s actually not true.
That’s why you need scientific research.
It’s not that anecdotal evidence is completely useless but there are a lot of baloney and conflicting hypotheses.
Eg if he posted a lie (to lose weight, eat more kcal than you burn) you’d still get similar comments “we knew this decades ago.”
That’s why science matters. Because to dumb people, everything is obvious in hindsight.
Regarding actionable takeaways; maybe I missed it, but what's the calorie surplus when doing a diet break in order to preserve resting metabolic rate? I'm assuming there's a sweet spot of consuming just enough calories for metabolism w/o overconsumption, but i don't remember it being mentioned
I would be curious to know what the refeeders/diet breakers are doing while on a break. Taking it easy, or engaging in resistance training like bodybuilders trying to add mass (both lean and fat). I suspect the latter group would have better results with respect to BMI.
So a cheat day once every two weeks. I like it!
While I have noticed things like that, when my weight has stalled despite the diet attempts, then one day I break and eat something big I shouldn't eat, expecting the next day to weight even higher, to my surprise I suddenly drop like 1-1.5kg suddenly. I have been dumbfounded many time by this, I would attribute it to sudden change of metabolic balance, it can be a trap where I am like "Aha! I ate the good stuff once in a week and dropped down weight", but it's temporary and you end up going up later. Also, this is inconsistent sometimes, where you don't get this effect but rather maintain weight or you are 1kg up. But technically it's not possible to call this weight gain/loss in one day. 1kg is 7700 calories and you definitely didn't eat or lost that in such a short period. So, it's just that the body is more complicated and you see such sudden variations at times it doesn't make sense. But the idea of from time to time break the diet/fast, possibly without gorging on a big meal but something slightly lighter but still satisfying, might be good. Because stalling is killing me and I don't think it's not as simple as calories in-out anymore.
The RP strength channel has been raving about diet breaks..and it seems dr. Mike is right
i was literally wondering about this
I always noticed that a day with more food once in a while led to slightly increased metabolism the following days, noticed as loss of fat. I would point out that these "refeeds" should not be a big ol' bag of chips or 16oz steak with butter and a milk shake.
Paul Revelia is a bodybuilding coach and he has his clients take refeeds. It’s definitely a well-known strategy
Edit: I treats days I have to eat with family and friends as refeeds
Paul is a Master
Thoughts on the recent resistant starches and it's effects on weight loss study?
Agree...but should i diet longer..or in the same time..
I found it funny that it’s just how our body works naturally and we all tend to make it so much complicated that it is. If we find true connection with our body cues you will find that if you tend to eat a bit less and move more after some weeks you start to feel hungrier and you want to eat more if you listen to your body and eat more when you are more hungry then your hunger will curb back down and you will eat less again just normally, without counting, without planning refeeding brakes and such. But I understand for most people nowadays after falling for so many different fad diet/eating pattern it’s hard to be in tune with normal hunger fuller cues and intuitive eating.
the key is very low added sugars, modest portion sizes, and cardio 6x a week
What is your experience with IP6 Inositol and its benefits on the body?
I like your dry sense of humour 😆
I burn fat 24/7 as in ketogenic lifestyle.
I´ve been on keto almost 13 months now and i´ve lost 64 lbs (29kg). My BMI were 36,1 and now it is 27,1.
And that is all just so simple as dropping carbs 20 grams (or less) for day. I eat when i am hungry and rest of the time i fast. Very simple when you get used to this lifestyle.
I find that if I eat only healthy whole foods, only foods that I tolerate well, I can't really eat over maintenance anyway, at lest not every day. My body just wont take that much food without making me pay one way or the other. Now, if I eat crap, then going over is easy.
I wonder if it is worth taking a diet break if the diet is only 8 weeks.
I lost 60 kg, so from 121 to 61 (mind you these are fluctuating). My strategy was to diet for two weeks and hold a break for two weeks, and I only have one reason for this: I'm a woman with hormonal imbalances. When my estrogen drops, my intense craving for food rises and I get a raging hunger. Rather than battling my body in such a demanding (dramatic 🙄) time, I'd go up to maintenance. This also lead to a lot more energy in the two weeks where I lower would my calories.
I don't know if there's any science to this.
My age 72 weight is the same weight as high school, I measure my food portions, even using measuring cups for bowls, making it easy to notice that you have eaten 2x servings
UA-cam does not allow copying of text from the notes, so could you please place links to your references instead of nonlink text such as only the DOIs?
Pretty sure there was also a study several years back that showed that consistent caloric deficits trigger the body(cells) to store more glucose due to the consistent uncertainty of not having enough.
Then again, this all almost sounds like certain things are being stored longer while other nutrients are needed more often.
(Which is what Im experiencing & working with at the moment, hoping I can trigger some sort of metabolic adaptation to my mutation.)
Speaking of metabolic rates, you shpwed the basal resting rate & physical activity, etc but what about the days I sit here consuming study after study after study??
Our neurons have WAY more mitochondria than the muscles so does that neurological activity drastically increase the metabolic rate in our bodies or just the brain?
I like the Gilyweed ref!
It depends on what is eaten. Not so many sugars and carbs will help immensely!
Why?
AOH1996.....could you please consider an analysis of this. Thank you.....i am a cancer patient, HPV.
I dont like cheat days cus i retain so much fluid and feel tired. Then its very difficult to get back on track. Im 69 and in menopause so it gets tougher when youre older. But I've been on low carb for 7 months and have lost 35#s.
Unfortunately I am having some gallbladderproblems. High billirubine in my urine. So I have to stop eating high fat. But he is right. I lost weight fast.
just smash protein and your weight will go down. When you melt, just protein gorge and you drop further. I will note however, metabolic slow down was much much less if you upped your calories two days in a row as opposed to a one day huge melt. So diet mon to fri and enjoy sat and sun both with PLANNED meals. PLANNED!!!! dont blow your diet gains away with a huge melt on one day. Ill also note in other studies it has been shown it actually did take longer to lose the weight with breaks but your rmr was higher at the end. I definitely think its all a great way to say, you do you. You know you. You know this.
Please do a video about the new study claiming that intermittent fasting increases risk of heart disease etc.!
Hasn't released yet
My understanding from other studies was that the only seeming advantage to diet breaks was adherence. 🤔
It’s very hard to be fat if you eliminate vegetable oil and sugar. Apparently heart disease, cancer and teenage acne were very rare before crisco (cottonseed), margerine, soy bean oil , canola oil, olive oil older than 6 weeks. Sun flower is bad too. The only ones better are palm oil and coconut but grass fed butter is best with vitamin d and k2
Did the study find these results with the same deficit between the two groups? Like the intermittent dieters were on average still in the same overall (weekly/monthly) deficit as the constant dieters even with the refeeds?
If I dial into do a 2k calorie deficit.
With that said, there is no re-feeding if I diet this hard. Until the diet is done.
Convincing my brain that I’m okay on only 1000 calories a day is hard enough.
So arguably, if you’re doing a 500 to 1000 calorie deficit you can more easily go in and out of dieting and take breaks.
And it’s ultimately a question of how long you want your diet to last.
And obviously keeping the weight off will likely be easier on the diet that isn’t as difficult.
I believe you mentioned that the theory is that you're metabolism goes down because you're ingesting less food, so your body is having to expend less energy to metabolize it. Can high volume/low calorie foods also achieve this affect? Also, was there any difference in total weight loss vs. just the fat loss?
I routinely do 'water only' fasting lose about 20 lbs. I do 2 weeks no food, about 3 or 4 times a year. And I stop being hungry around day 2 or 3 - (read a white paper saying the hunger hormone Ghrelin stops being produced around then). BUT no cheat day for me - if I cheat even a little my hunger returns... really strongly. That is why in my particular case I avoid diet breaks. Unless the 3 months I take to intentionally put on 20lbs. weight counts as a diet break.
Why don't I keep the weight off? Simply... because I don't want to!
I read so many good things about prolonged fasting (only 2 weeks in my case), I try to eat enough to gradually put back on 20 lbs. over 3 months, just so I can fast again. Been doing it repeatedly for 5 years bounce between 165 - 185 pounds. Feel healthy although I have a bit of a belly when at max of 185 lbs. Benefits...
a) Apoptosis cell death - sounds horrible but body is good at targeting bad cells if helped (there has been a tiny bit of research on it helping cancers & Alzheimer). b) BDNF spike in amygdala in brain - (no research that I remember on memory 🙂 but could help there) c) On diet exit big natural growth hormone (whitepaper claimed 2000%!) which helps with Sarcopenia (I am 62 so otherwise might start losing muscle) d) Stamina? forcing the body to regularly burn it's own fat as fuel, seems to give me way more stamina than those 1/2 my age.
I make sure I still have minerals and vitamins - I was surprised first time that I felt a salt craving and licked some because it almost tasted sweet! I realize I needed to supplement more.
Perhaps I am unusual in my salt requirements, in that when fasting, I still sweat profusely during dancing to very fast salsa music for 5 hours in a hot club/ dance studio.
What about the MATADOR study, testing this phenomenon with cycles of 2 weeks on the diet and 2 weeks off? Isn’t there an optimal on/off ratio?
Harry Potter reference for the win! Subscriber for life. This guy gets me.
Have you seen the study that says 52 sets per body part per week is the optimum amount of sets for muscle growth? 😮 A few videos doing the rounds about that, would be interesting to get your opinion on that!
I've been trying the old Jedi mind trick to convince myself to not eat off diet, lol.
Like your videos.
*The problem is that the studies leave out, or ignore, the effects of physical activity on their measured/estimated results.* If that "30%" goes up and down (heavy exercise followed by varied number of rest [or even moderate-exercise] days), the effects should be similar: all you need is to make sure the body doesn't get in a rut. *_Strange diets, dredged from ponds, distributing calories, is no way to run your metabolism!_*
...also my Oncologist says there is no data supporting Fenbendazole, and Ivermectin regarding treatment. Thank you.
Comment I have about this video did you don’t describe what diet they are using in their study. And while I understand calorie restriction may work. I personally feel like that is the worst way to try to lose weight.
Does it work over 40?
What can you recomend for people that have trouble gaining weight?
I have a video on the topic :)
Thanks Physionic.@@Physionic
And how can i gain while eating less!
Lyle mc donalds version of psmf has helped me in a great way. He includes free meals refeed days en complete diet breaks strategically.
I've lost over 60 lbs over several years, I'm not on a diet. I cook whole foods at home, it's that simple. No fast food, very little starches and sugar. Have a cup of ice cream or a plain cake donut now and then. I don't skimp at Holiday dinners, I pack it down! ALL the food served along with double deserts!
I’m pritty sure this depends on what type of diet.
Atleast I would recommend taking a break from KETO every 12th day.
I guess if you are on KETO and a calorie deficit at the same time, you could increase the amount of calories while still being on KETO.
BTW I’m on KETO 1-2 months at a time 2-3 times a year. Have done so for a few years now since first time where I managed to go from 103 kg to 84 kg in like 6-7 months of KETO, with a few breaks and some fasting I he last 3-4 months. It btw was keto with most of the fat from olive oil, goat cheese, avocado and nuts. And watching lots of low cal vegetables such as tomatoes, spinach, green salad, kale and the like.
Besides that it corresponds relatively will with what I have found works for me.
I do normal foods most of the time but, try to do it relatively healthy and then fasting. I do it swapping around between different types of fasting. OMAD(23hours), 32h, 48h, 72h. I’ll do 2-3 shorter fasts a week or one 48-72h. Taking a weeks break ones a while, lately and that seems to have. Have been stable in weight for 3+ years now though in the start I even continued to lose some weight to 79-81 Kg, a weight I’m happy with.
I just went on a 2 weeks skiing trip 2 weeks ago. I didn’t wanna make it difficult to have to make special food for me only or have to fast.
So I gained weight from 79 to 85 Kg, but after 2 weeks with a longer and some shorter fasts I’m now down to 81,5 kg again.
Bodybuilders will often do this ...follow n weeks of dieting by n weeks of calories at maintenance. Then repeat.
Back in 2016, I lost 40 pounds and then took a refeed break that lasted about three years. I was able to lose negative 80 pounds on the refeed.
Amazing work! 😛
@@Physionic In fairness to my past self, I learned a lot from that and similar experiences. For me personally, diet breaks are more trouble than they're worth - once I go back to being at a caloric maintenance or surplus level, it's very hard to motivate myself to get back to a deficit. It becomes a "I'll get back on the horse. . .later" sort of thing, and "later" never arrives.
What ended up working for me was dieting straight down from 320 lbs to 190, with two days off over about 450 days (Christmas Day, and Christmas Day the next year), no breaks. In maintenance, I find it's easiest for me to eat at a mild deficit most days (-250 to -500 calories), with the expectation of eating at a surplus about once a week while visiting family, or doing a work event, or some other social occasion.
This is so important but people don't know also reduction in resting metabolic rate is much less I don't know why they don't talk about this
Wait, do you mean, in a total of 40 days,
1. "3 days diet (1400kcal), 1 day break (2000kcal), repeat 10 times"
is the same as
2. "3 days diet no breaks, repeat 10 times, then 10 normal days (2000kcal)"
or the same as
3. "4 days diet, repeat 10 times"
?
Because, even with no complicated effects, for the same total of calories (so case 1 and case 2) we expect the same result. Maybe with the effects of avoiding lowering metabolism, case 1 might be slightly better than case 2? I'm not sure I understand the video.
The longer you are in caloric deficit, the more your body adapts to it by lowering resting metabolic rate (RMR), therefore lowering the benefits of caloric deficit. In short, you will feel weaker and have less fat burned, comparatively, the longer you are in deficit. If you do diet breaks, you don't let your RMR lower as much.
I take a diet break every day ~dinner time, yet I am still. gaining weight!
i prefer a cheat day or two, it works ;D
Simply stick to a diet that is low or devoid in starches and sugars. Then you can eat as much without worry of weight gain.
This one had me laughing my ass off 😂 for the fucken algorithm. Parden my french
Eating a whole foods plant based diet, you could also eat more and lose weight as well
Im currently battling with my weight. Putting on a few kilos is very difficult.
Eating four to five meals a day has got me to 66kg but Id really like to hit 70kg.
Cutting down on exercise has seemed to help but its a slow process.
Most people cant lose weight and i cant put it on,
Life can be so unfair.
Have you tried playing with your macros? Increase carbs to stimulate insulin and fat storage. Is your exercise using heavy weights? If not, that’ll build muscle. Just work your muscles to failure. They must get sore for it to work. Muscle is much heavier than fat. Long distance running won’t work. That makes your muscles thin.
@@jamesdellaneve9005 Yes I lift weights and do some walking which I've cut down on because of the energy burn. I eat meat fruit nuts and now have added sweet potato. I'm trying to stay with a healthy unprocessed food diet but it seems
going down the Mc Donalds route is the best way to put on weight.
Did keto, didnt lose weight but my finger nails got noticible stronger.
Did low fat, didnt lose weight
Tried counting calories, didnt lose weight
Worked out like mad, didnt lose weight or inches but did build strength
Tried adding alot more veggies, didnt lose weight
Tried weight watcher, didnt lose weight
Tried spark people, didnt lose weight
Tried Noom, gained 8 lbs
Tried intermittent fasting, didnt lose weight
Tried mixes and matches of all the above and didnt lose weight.
I know everyone will think i cheated on and thats why but NO.
I did lose weight 3 times, i lost all my pregnancy weight within 1 month of giving birth each time. 3rd time was during divorce and i just stopped eating everything except what people brought me for months. So litterially starving (500 average per/day) myself let me lose 35 lbs.
I don't need a single study because I've done the study on myself.
very low carb or even fasting for two days, then a day of a normal diet.....then a day or two of very low carb and then a normal day.
What is happening is that you are eating far fewer calories in a given week but you're not fasting or dieting in long enough of duration for your body to reset your metabolism to a lower level.
You're welcome.
Gillyweed breathing underwater sounds like Harry Potter facts lol
Because it is:)
All you can eat barbecue Ribs every Tuesday at Hacienda Steakhouse. Diet BREAK@
I'm clutching at straws here, but does overeating (or rather eating at 0 deficit) on the weekends count as refeed lol?
Best way to gain weight after losing weight after investigations are ok ? Can metabolism increase after high stress levels?
You can go straight to a small surplus after a diet is finished. You may have to be careful because your metabolism will be slower than before but you don't have to do a "reverse diet". I find that when I begin gaining weight after a diet I gain a bit of weight at first but my metabolism ramps up fast after that and I need to add more food soon.
@@neandrewthal I lost weight after stressful months and did many health test .. but I realised after my appetite improved I'm not gaining weight back easy it's as if my metabolism is higher burning calories fast even if eat unhealthy things .
@@theancientsancients1769 Yeah the metabolism can be funny sometimes. If you really want to gain weight then maybe you have no choice but to eat more.
Trouble with refeeds is that you need to maintain or increase protein and ramp up carbohydrates to stimulate your metabolism / hormones , but if you eat too many high fat foods at the same time, your metabolism may increase, but so will your fat deposition.
Being unable to refeed effectively on ice cream, cake and desserts is another kick in the teeth by Mother Nature 😂
I behaved myself for 2 weeks then had day where I had 2 protein shakes, 2 Cheeseburgers and a Buffalo Chicken Poutine.