T Nation

The Problem With Dieting...

I’m not sure how to word this, but I’ll give it a go. I’ve been doing some research and playing with my diet a little, and the following seems true:

To lose weight, we are supposed to restrict calories. However, any sort of caloric restriction will be matched by a slowdown of the metabolism, negating the effects of the caloric reduction. This is, of course, ignoring the effect of exercise and supplements.

For this reason, Berardi’s G Flux diet makes all the more sense. It seems like staying at maintenance or slightly above (not including the effect of exercise), cleaning up one’s diet, and increasing exercise calories out would be the best approach. Something that can be maintained over the long run. Basically keeping calories constant and addressing goals through exercise.

As an example:

Say you lose 20lbs over a few months with a ketogenic diet. Your metabolism has obviously slowed down considerably and your hormonal profile is all messed up. As soon as you start eating “normally” again, most of the weight will be put back on and you’ll go back to your “regular” weight.

Any thoughts?

A way to help keep metabolism up with a restricted diet is by making sure you eat your 6-7 meals a day. If you eat just one meal that has your daily kcal(even resticted), you will obvious have a slowing of metbolism.

If you keep your portions smaller and eat multiple times during the day, your bodies metabolism will not be as greatly effected.

I find the main problem with dieting is maintaining energy levels during workouts. You really need to focus on nutriet timing to keep those levels high.

That is a great option to increase activity and cleaning diet above lowering intake. But you are still hypocaloric your eating less then you expend its the same darn thing as not increasing activity and lowering intake a bit.

Yes in time on any cut you lose weight and your metabolic rate is lower fat uses K/cals. It is a living cell/organism Fat takes energy and intake to have to keep. You must eat to stay fat or expend to lose fat.

In short your idea sure its great but in time to lose more you cant simply keep adding More and more and more training. as you lose weight you will require less intake or more expenditure to lose weight.

IMO best to sure first clean up your diet thats IT!!! ride that as far as you can then add a bit of cardio one or two session ride that out, then decrease intake a bit etc etc until the goal has been reached. In short do the MINIMUM you can to lose the fat. as long as your not going crazy dropping intake to insanely low levels you should not mess up hormone profile etc long term go nutty and sure theres a chance and ANYTIME you lose ANY type of weight in the end you will need less intake to maintain that new weight.

same with adding weight add weight and youll have to keep intake UP to keep it be it muscle or fat.

Phill

[quote]solidgk wrote:
I’m not sure how to word this, but I’ll give it a go. I’ve been doing some research and playing with my diet a little, and the following seems true:

To lose weight, we are supposed to restrict calories. However, any sort of caloric restriction will be matched by a slowdown of the metabolism, negating the effects of the caloric reduction. This is, of course, ignoring the effect of exercise and supplements.

For this reason, Berardi’s G Flux diet makes all the more sense. It seems like staying at maintenance or slightly above (not including the effect of exercise), cleaning up one’s diet, and increasing exercise calories out would be the best approach. Something that can be maintained over the long run. Basically keeping calories constant and addressing goals through exercise.

As an example:

Say you lose 20lbs over a few months with a ketogenic diet. Your metabolism has obviously slowed down considerably and your hormonal profile is all messed up. As soon as you start eating “normally” again, most of the weight will be put back on and you’ll go back to your “regular” weight.

Any thoughts? [/quote]

[quote]Phill wrote:
In short do the MINIMUM you can to lose the fat. as long as your not going crazy dropping intake to insanely low levels you should not mess up hormone profile etc long term go nutty and sure theres a chance and ANYTIME you lose ANY type of weight in the end you will need less intake to maintain that new weight.[/quote]

Great advice. So what’s your take on the V diet or Get Shredded diet?

So far the advice I’ve gotten is:

  1. Do the minimum you can, and make changes SLOWLY to ensure maintenance.

  2. Eat multiple meals to ensure enhanced metabolism.

  3. Every few days have a high/low calorie day (depending on goals) to prevent metabolic shutdown.

Thanks

[quote]solidgk wrote:
Phill wrote:
In short do the MINIMUM you can to lose the fat. as long as your not going crazy dropping intake to insanely low levels you should not mess up hormone profile etc long term go nutty and sure theres a chance and ANYTIME you lose ANY type of weight in the end you will need less intake to maintain that new weight.

Great advice. So what’s your take on the V diet or Get Shredded diet?

So far the advice I’ve gotten is:

  1. Do the minimum you can, and make changes SLOWLY to ensure maintenance.

  2. Eat multiple meals to ensure enhanced metabolism.

  3. Every few days have a high/low calorie day (depending on goals) to prevent metabolic shutdown.

Thanks

[/quote]
V-Diet etc??

Eh not a huge fan for everyone very damn drastic and well IMO not needed for most That said I can see me doing the v-diet to say I did it and see what turns out then going back to a less drastic long term approach like you outline.

Oh I will say I wouldnt count on a sinlge day or meal upping or keeping metabolism UP its just not long enough to make a difference, Now reload glycogen allow greater w/o’s and mainly a mental break sure. One day is just not long enough to keep your metabolism UP thats a long term thing.

Phill

[quote]Phill wrote:
One day is just not long enough to keep your metabolism UP thats a long term thing.
[/quote]

So how long would be enough? And how many more/less calories? And how often?

Thanks

[quote]solidgk wrote:
I’m not sure how to word this, but I’ll give it a go. I’ve been doing some research and playing with my diet a little, and the following seems true:

To lose weight, we are supposed to restrict calories. However, any sort of caloric restriction will be matched by a slowdown of the metabolism, negating the effects of the caloric reduction. This is, of course, ignoring the effect of exercise and supplements.

For this reason, Berardi’s G Flux diet makes all the more sense. It seems like staying at maintenance or slightly above (not including the effect of exercise), cleaning up one’s diet, and increasing exercise calories out would be the best approach. Something that can be maintained over the long run. Basically keeping calories constant and addressing goals through exercise.

As an example:

Say you lose 20lbs over a few months with a ketogenic diet. Your metabolism has obviously slowed down considerably and your hormonal profile is all messed up. As soon as you start eating “normally” again, most of the weight will be put back on and you’ll go back to your “regular” weight.

Any thoughts? [/quote]

I think one thing you’re forgetting is that your body doesn’t react as fast as you can to changes. If you suddenly tomorrow drop your calories by 500, your body’s metabolism isn’t going to slow down by 500 by that night.

So you can go on a diet for 4 weeks for example, but your body won’t think that’s maintenance level from day 1. That’s why diets are often recommended in short intervals of dieting and maintenance.

[quote]solidgk wrote:
Phill wrote:
One day is just not long enough to keep your metabolism UP thats a long term thing.

So how long would be enough? And how many more/less calories? And how often?

Thanks
[/quote]

LONG term bro weeks, months etc. Just the same as down ramping your metabolism. Dieting one day wont lower your metabolism it takes Time weeks of hypocaloric Intake to lower your metabolism, the same can be said for bringing it back up. This is why many recommend taking a week off a hypocaloric diet to eat maint or even a bit hypercaloric every 8-12 weeks. to help reset and bring that metabolism up a bit.

But if youve done a severe diet and really whacked that metabolism and other body functions it can take months and years to repair.
Phill