• open panel
  • Home
  • Low-Calorie Diets and Caloric Restriction

Low-Calorie Diets and Caloric Restriction

[Facebook] [Twitter]

The conventional answer to being overweight is starting a low-calorie diet (usually between 800 and 1,500 calories a day) [43], which usually mean proactively restricting calories in a nutrient-poor eating environment. This is doomed to fail. It just doesn’t work because for the vast majority of people, their weight issues are not caused by how much they eat; they are cause by what they eat [5].

One of the biggest dieting myths or “nutritional stories that are incomplete” is that people gain weight because they consume too many calories. However, researchers have compared the diets of people who are thin and those who are overweight and have found that both groups take in almost exactly the same amount of calories [44-46]. What a surprise! A difference was the amount of unhealthy fats or ingredients that result in the direct accumulation of fat the overweight group ate. The fact is: as long as you are eating nutrient poor fatty or fat producing foods you won’t be able to lose weight.

While low-calorie diets specify how much food you should eat, they don’t specify what foods you should eat. As you know, we need a balance of nutrients in order to be healthy. How-ever, it’s practically impossible to get good nutrition if you are consuming around 800 calories a day [43]. Unless your diet was so nutrient rich and you had plenty of nutrient rich reserves to consume, as your body would need to draw down on these calorie reserves; and even then, that would eventually come to an end as you depleted your fat reserves. So, eating “low calorie” is not the answer.

Another problem with low-calorie diets that aren’t at least well balanced and nutrient rich is that your body starts to slow down its metabolism. With very little glucose made from each meal, the body quickly depletes glycogen stores without replenishing them. Therefore soon after eating, the body moves from absorptive to the post-absorptive and stays in a chronic post absorptive state. Just like in the acute or prolonged fasting state, our bodies sense the need to conserve energy in order to survive. The more your food intake drops, the harder your body will hold on to those fat reserves. Remember, fat reserves are a security blanket that protects against using muscle tissue for fuel. On a 500-calorie diet, our metabolic rate can drop at least 20% below normal [5]. This is why many people on a low-calorie diet find that the longer they stay on the diet the harder it becomes to lose weight.

Low calorie diets are very different from a nutrient rich healthy eating style that use the absorptive and post absorptive states right, while taking in the optimal amount of calories; or fasting, where the body can legitimately go through all four stages of eating and fasting to recalibrate the body without the distraction of typically poor structured low-calorie diets.

Due to this frustration, many dieters often go back to their normal eating patterns after periods of low-calorie dieting. The unfortunate result is that this low metabolic rate persists and leads to the accumulation of even more fat. This is the beginning of the vicious cycle of yo-yo dieting in which dieters lose some weight, only to eventually return to a heavier weight than they started with [5].

© 2017 Fat Secrets: Weight Loss Solutions