-Diablo's Journal, 23 Jul 21

Eat More to Lose More | Nutrition Myths

1.) The Claim

•1.) If you diet too hard for too long, your metabolism begins to slow

•2.) Further decreases in food make you lose no more weight or can make you GAIN weight!

•3.) Eating MORE, not LESS, can make you LOSE WEIGHT!

•4.) If you're a chronic dieter, increasing your calories can literally make you begin to lose weight

2.) Reasons it's WRONG

•1.) Why is starvation EVEN A THING THEN?!
•Would we expect folks in hunger-affected regions to have uncontrolled weight GAIN?!

•2.) Thermodynamic laws are REAL!
•You can't gain weight by eating less
•UNLESS other fishy things are going on...

3.) Now, Now: Grains of Truth

•1.) When you diet hard, your NEAT CAN GO DOWN
• But that usually just slows weight loss
•GAINING from reduced NEAT without increasing calories is CRAZY RARE

•2.) Hormones can alter water dynamics
•Increased water intake during hypo diet
•Increased salt cravings hold water in
•This makes your weight stable or go up, though you're STILL LOSING tissue

•3.) RADICAL hunger can ensue
• Which means you can easily eat way more calories than you think you're eating
• Often coupled with "but I've been good on my diet, except weekends."

4.) Best Practices

•1.) Don't slash your calories like crazy
•Aim for a 500-1000kcal deficit per day via reduced cals AND increased activity

•2.) Don't diet for longer than 12 weeks at a time
•Or more than about 10% bodyweight at a time
•Take a 2/3 to 1.5x length maintenance phase after each diet, before the next one

•3.) Track your activity
• A step counter watch goes a long way to prevent NEAT loss

•4.) If you're prone to water balance issues:
• Keep stress low and sleep high
• Standardize your salt intake, and water intake to some extent

•5.) Be PATIENT with the scale
•Weight can stall for 2 weeks, then due to water balance, fall by 4lbs and stay down!
• Just stick to that plan and you're GUCCI... you won't retain your weight at a 1000kcal defict, I PROMISE

-Dr. Mike Israetel
https://www.youtube.com/watch?v=h5CdVcKp5VE

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2476 kcal

Fat: 77.22g | Prot: 191.29g | Carbs: 312.14g.   Breakfast: Apples, Quest Cookies & Cream Protein Bar, Strawberries , Stone Ridge Creamery Caramel Cookie Crunch Smart Pint, Dannon Light & Fit Greek Yogurt - Vanilla (170g). Lunch: Blueberries, Chobani Vanilla Greek Yogurt, Quest Chocolate Chip Cookie Dough Protein Bar, Sugared or Glazed Doughnuts, Chocolate Covered Doughnut (Raised or Yeast), Gatorade Vanilla Super Shake. Dinner: Ole Extreme Wellness Spinach & Herbs Tortilla Wraps, Ole Extreme Wellness High Fiber Low Carb Tortillas, Skinless Chicken Breast, Custard Filled Doughnut with Icing, Custard Filled Doughnut. more...