Women-over-30
New member
I want your feedback! If you have tried either of these which worked best for you?
Low Carb Diet V/S Calorie Shifting
- Thread starter Women-over-30
- Start date
sinui
0
Hey there =)
well I actually do calorie shifting some times.. but never below my BMR!
For example, went to a japanese place last night and ate a lot. Big bowl of pork/rice, chicken skewers and grilled fish. result 2500 kcal food. oops but at least I enjoyed it to the last.
Now the next couple of days I kept my calories to 1200-300 and burned some 800-1000 kcal walking and at the gym.
... well weight loss is surely slow but am still loosing some weight! which along with normal daily activities, end up to an average daily calories burnt of 2500 ish.
then I return to my normal diet/exercise 1200-1300 kcal with some walking, burning average of 1900 kcal a day. I work sitting at a desk and go out at night, classes, study groups so dont always have time to go to the gym.
well I actually do calorie shifting some times.. but never below my BMR!
For example, went to a japanese place last night and ate a lot. Big bowl of pork/rice, chicken skewers and grilled fish. result 2500 kcal food. oops but at least I enjoyed it to the last.
Now the next couple of days I kept my calories to 1200-300 and burned some 800-1000 kcal walking and at the gym.
... well weight loss is surely slow but am still loosing some weight! which along with normal daily activities, end up to an average daily calories burnt of 2500 ish.then I return to my normal diet/exercise 1200-1300 kcal with some walking, burning average of 1900 kcal a day. I work sitting at a desk and go out at night, classes, study groups so dont always have time to go to the gym.
BradCampbell
New member
Calorie shifting is a much more effective way to achieve weight loss. The reason is based on the fact that too many consecutive low cal days causes your body to enter an anti-starvation mode, which basically causes you to store fat for an energy reserve (think about the old days where our ancestors may have went days and weeks w/o eating).
Leptin is the primary culprit and this hormone falls after dieting for as little as 5-7 days. This triggers unwanted hormone responses that increase your hunger and store fat, b/c your body is preparing for a famine situation (it doesn't "know" you actually want to lose weight).
By using a high calorie cheat day or some form of calorie zig-zagging, you can boost leptin levels and prevent this from occurring.
Personally, I like an all out cheat day followed by a fast day once weekly. If this is too extreme, you can use a more moderate fluctuation in cals.
Either way, this is very powerful and helps to prevent weight loss plateaus.
Best of luck.
Brad
Leptin is the primary culprit and this hormone falls after dieting for as little as 5-7 days. This triggers unwanted hormone responses that increase your hunger and store fat, b/c your body is preparing for a famine situation (it doesn't "know" you actually want to lose weight).
By using a high calorie cheat day or some form of calorie zig-zagging, you can boost leptin levels and prevent this from occurring.
Personally, I like an all out cheat day followed by a fast day once weekly. If this is too extreme, you can use a more moderate fluctuation in cals.
Either way, this is very powerful and helps to prevent weight loss plateaus.
Best of luck.
Brad
Jericho
New member
I have to tell you after doing a bit of research, the Calorie Shifting Diet also known as the FatLoss4Idiots diet is basically a scam, as are most of the diets that promise incredible fat loss in a short amount of time.
Your metabolism is not based on the food you take in and at what time. It is directly related to the amount of exercise you do and how healthy your thyroid is. If you have dieted up and down over the years you probably have beat the shit out of your thyroid and if that is the case there’s really no diet that can fix that, only a hormone called “Thyroxin,” which is prescribed by a doctor.
To answer your question about calorie consumption, 1200 calories doesn’t seem like enough calories to take in unless you are 100lbs. A good estimate to go by when you are committed to an exercise program is to base your caloric intake on adding a zero onto your own weight. So, if your weight is 130lbs, then your minimum calorie intake should be 1300 calories and if you exercise add 400 calories for a grand total of 1700 calories per day.
If you are trying to lose fat you can reduce your caloric intake but never go below what your goal weight is. So if you are 160lbs then you should be taking in 1600 calories plus 400 calories to equal 2000 calories per day. Then, the next week you would reduce your caloric intake by 200 which would give you 1400 with 400 for exercise. If your goal weight is 126lb,s then you would only reduce your caloric intake to 1260 calories with 400 for exercise.
FYI- this formula doesn’t not work if you do not exercise, so if you’re lazy, you’re SOL.
Your metabolism is not based on the food you take in and at what time. It is directly related to the amount of exercise you do and how healthy your thyroid is. If you have dieted up and down over the years you probably have beat the shit out of your thyroid and if that is the case there’s really no diet that can fix that, only a hormone called “Thyroxin,” which is prescribed by a doctor.
To answer your question about calorie consumption, 1200 calories doesn’t seem like enough calories to take in unless you are 100lbs. A good estimate to go by when you are committed to an exercise program is to base your caloric intake on adding a zero onto your own weight. So, if your weight is 130lbs, then your minimum calorie intake should be 1300 calories and if you exercise add 400 calories for a grand total of 1700 calories per day.
If you are trying to lose fat you can reduce your caloric intake but never go below what your goal weight is. So if you are 160lbs then you should be taking in 1600 calories plus 400 calories to equal 2000 calories per day. Then, the next week you would reduce your caloric intake by 200 which would give you 1400 with 400 for exercise. If your goal weight is 126lb,s then you would only reduce your caloric intake to 1260 calories with 400 for exercise.
FYI- this formula doesn’t not work if you do not exercise, so if you’re lazy, you’re SOL.
Jeanette401
New member
I've done low carb - it worked for me, but after 5 years... a whole life time of it wasn't overly appealing.
I'm currently doing 'calorie shifting' in that I tend to eat lower calories & lower carb on days when I don't work out, and schedule my heaviest eating around my lifting. (Note: This is because 1) psychologically it allows me to have 'big eater' days when I feel like I'm not restricting myself while maintaining a lower average calorie intake and 2) some studies on fat partitioning suggest it might be beneficial as far as maintaining muscle.
Of course, #1 is enough for me, even if it's not more effective than anything else.
However, only having been doing this approach for a month or so (along with Intermittant Fasting) I couldn't really say if it's long term sustainable or not. Certainly I feel less deprived than when I was on low carb, but only time will tell.
I'm currently doing 'calorie shifting' in that I tend to eat lower calories & lower carb on days when I don't work out, and schedule my heaviest eating around my lifting. (Note: This is because 1) psychologically it allows me to have 'big eater' days when I feel like I'm not restricting myself while maintaining a lower average calorie intake and 2) some studies on fat partitioning suggest it might be beneficial as far as maintaining muscle.
Of course, #1 is enough for me, even if it's not more effective than anything else.
However, only having been doing this approach for a month or so (along with Intermittant Fasting) I couldn't really say if it's long term sustainable or not. Certainly I feel less deprived than when I was on low carb, but only time will tell.
I like to use both
I feel great on a low carb diet and lose weight fairly steadily. But when I shift the number of calories I eat each day by 300-500, I consistantly lose 2-3 pounds a week! If I eat the same amount each day and I don't mess with my body by shifting the amount I eat, then I only lose 1-1.5 pounds a week.
so for me the combination of the two works great!
Best of luck,
Ali
I feel great on a low carb diet and lose weight fairly steadily. But when I shift the number of calories I eat each day by 300-500, I consistantly lose 2-3 pounds a week! If I eat the same amount each day and I don't mess with my body by shifting the amount I eat, then I only lose 1-1.5 pounds a week.
so for me the combination of the two works great!
Best of luck,
Ali