| masraum |
03-20-2023 12:47 PM |
Quote:
Originally Posted by Superman
(Post 11951175)
Hawaiian shirts are popular. They have printed patterns.
Taking walks is fun. Pushups are not, but they work. Ice cream is great, but good heath is greater.
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The key is eating healthier/less. Exercise is good and adds muscle tone. The amount of calories that you can burn during exercise is surprisingly small. It takes a TON of exercise to burn off 500-1000 calories. You're going to be far better off not eating high calorie, unhealthy foods.
I'm not saying "only eat 1000 calories per day" Because that's not good either.
https://blog.thefastingmethod.com/caloric-reduction-vs-fasting-part-9/
Excerpts of the above blog post.
Quote:
Caloric Reduction as Primary (CRaP) has been tried innumerable times, and failed virtually every single time. Yet fasting is often effective where simple caloric reduction is not. The short answer is that the beneficial hormonal changes that happen during fasting are entirely prevented by the constant intake of food. It is the intermittency of the fasting that makes it so much more effective. This prevents the development of resistance as detailed in the previous post.
But it has never worked. The failure rate is 98%. Practical personal experience shows that this is likely to be true. So, whatever else you may believe, caloric reduction DOES NOT WORK. This is a proven fact. Proven in the bitter tears of a million believers. But, no matter how many times I tell a calorie enthusiast, I get the uncomprehending gaze of an anxious monkey.
So, what happens with this CRaP strategy? A detailed review can be found in the Calories series earlier. Essentially, the body tends to maintain a body set weight (BSW). The body is initially able to lose some weight. However, as weight goes down, the body compensates for this weight loss by trying to regain the lost weight. Hormonal mediators of hunger (ghrelin) increase. This means that measures of hunger and desire to eat increase. This happens almost immediately and persists almost indefinitely.
Next, the body’s metabolism starts to shut down. In response to a 30% decrease in calories, there is a roughly 30% decrease in total energy expenditure. We start to feel tired, cold, and we have little energy for things like exercise.
As the body’s TEE decreases, the weight loss starts to slow down and then plateau. Eventually the weight starts to go back on, even as we continue to follow the diet. So the metabolic adaptations to CRaP is an increase in hunger and a decrease in basal metabolism. So, as you diet, you feel hungry, tired, cold and generally miserable. Does this sound familiar to any dieters? Probably sounds familiar to every dieter. This is what Dr. Ancel Keys had shown decades ago in his Minnesota Starvation Experiment.
The worst part is that this strategy is guaranteed to fail. It has been proven by science long ago. The huge 50,000 woman randomized trial (Women’s Health Initiative) of the low fat low calorie diet proved to be an utter failure for weight loss. The problem with this strategy is that it does not address the long term problem of insulin resistance and high insulin levels. Since the insulin sets the ‘BSW thermostat’ – the body keeps trying to regain the lost weight.
Here’s the bottom line. As you reduce calories, appetite goes up, and TEE goes down. You reduce Calories In, but Calories Out goes down, too. This is failure guaranteed 100%. It’s as stupid as cracking the safe of your own bank.
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https://blog.thefastingmethod.com/how-do-we-gain-weight-calories-part-1/
https://blog.thefastingmethod.com/why-caloric-reduction-doesnt-work/
Quote:
So, let’s recap…Here are the 4 key assumptions in the Caloric Reduction as Primary (CRaP) theory which are all false:
1. Calories in and Calories out are independent.
2. Conscious control of Calories in.
3. Conscious control of Calories out.
4. Fat stores are essentially unregulated.
It is important to note that in this model, this is a causal relationship. That is, eating too much causes obesity. Therefore, from a scientific standpoint, we can easily test this hypothesis.
We can do this by manipulating the variable of eating. According to the CRaP hypothesis, eating too much causes obesity. Therefore eating less will reduce obesity. We would predict that by reducing the amount we eat then obesity should be reduced. Basal Energy Expenditure (BEE) is assumed to be not affected by changes in caloric intake.
That is an easy study to do. We take some people, give them very little to eat, and watch them lose weight and live happily ever after. Bam. Case closed. Call the Nobel committee. Luckily for us, those studies have already been done.
Basal-Metabolism Basal Metabolism
The first such study was done almost 100 years ago. Entitled “A Biometric Study of Basal Metabolism in Man”, it was done in 1917 at the Carnegie Institution of Washington’s Nutrition Laboratory on 12 healthy young men. They were put onto ‘semi-starvation’ diets consisting of 1400-2100 calories per day and then observed with measurements of energy expenditure taken.
That doesn’t really seem like such a drastic diet, considering some of the low calorie diets that are out there now. Many of the current studies, such as the LOOK AHEAD study recently published use very similar levels of caloric intake.
What happens to the body if you suddenly restrict caloric intake? According to the CRaP hypothesis, the Total Energy Expenditure (TEE) should remain the same. Reduce calories and keep TEE constant will result in burning fat for energy and patients should lose weight. Sounds great.
However, in reality, TEE dropped substantially – a whopping 30%. The men complained constantly of being unable to stay warm, even with an “abundance of clothes”. Heart rate and blood pressure dropped. Men showed a marked inability to concentrate and marked weakness during physical activity. In other words, their metabolism was shutting down.
Let’s think about what is happening here. Let’s assume the these people normally eat 3000 calories per day. Since they are neither gaining nor losing fat, they are burning 3000 calories per day. Now we restrict calories to 2000 calories per day. With roughly a 1/3 reduction in calories the body responds by reducing caloric expenditures (shutting down).
Calories are needed to heat the body. So, the body turns down the body heat. Result – the patients feel cold, no matter how much they try to put on clothes.
Calories are needed to pump the heart. So, the body slows that down. Result – heart rate decreases.
Calories are needed to maintain blood pressure. So, the body turns that down. Result – blood pressure decreases.
Calories are needed to think (brain is very metabolically active). So, the body turns that down. Result – inability to concentrate.
Calories are needed to move. So, the body turns that down. Result – weakness during physical activity.
In other words – the body more or less imposes an ‘across the board’ reduction in caloric expenditure. Just like hospital budget cuts where everybody gets an ‘across the board’ budget reduction. They wreak havoc in the hospital and they wreak havoc on the body.
Why does the body do this? Well, because the body is smart and doesn’t want to die. Consider a person normally eating 3000 calories a day. Now, he eats 2000 calories a day. If he were to continue to expend 3000 calories daily, he would soon burn all his fat store, then his protein stores and then he would die. Nice. Why would he want to do that? The smart thing to do is to immediately reduce caloric expenditure to 2000 cal/day to restore balance. Why do we assume Mother Nature is so damned stupid? We assumed that reducing calories by 1/3 would be met by the body with no change in basal energy expenditure? Yes, we did.
The rational person would adjust to the new 2000 calorie a day diet by reducing energy expenditure to not just 2000 calories but a little less (just in case), say 1900 calories. This is exactly what the body does. Because it is the SMART thing to do.
What happened to weight? The men did initially lose weight, but what happened next is probably familiar to all those who have tried to diet. After the experiment ended, they regained all of that weight and even a little bit more. The TEE (or Calories Out) dropped so substantially that returning to a normal diet meant that the men started to regain the weight. When they lost the weight, they lost muscle and fat. When they regained the weight, it was all fat.
Let’s think about this in terms of the standard Caloric Restriction as Primary (CRaP) diets. Let’s say we impose a daily calorie restriction of 500 calories a day, by some advice such as ‘portion control’ or some such nonsense. I would expect TEE to be reduced by 500 calories a day. I would expect that person to become cold, tired, hungry and (probably) irritable. Weight would initially be reduced, but the would be regained as the body made the adjustment. As they went off the diet, all weight would be regained with a little extra thrown in for good measure. Sound familiar to anybody? Sounds familiar to everybody.
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