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Fat Loss 4 Idiots/The Shifting Calories Theory? - 4/26/2008 11:06:48 AM
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willfs
Posts: 67
Joined: 12/28/2007
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Does it work?
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RE: Fat Loss 4 Idiots/The Shifting Calories Theory? - 4/26/2008 12:39:45 PM
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Miss Giggles
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Joined: 4/18/2005
From: MI
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Its also called calorie cycling and I have heard that it works.
Its alternating eating below maintenance level, at maintenance level and above maintenance level.
It does not mean starving or overeating, just eating varying amounts of calories, say 1200 1600 2000 then back to 1200
the theory is that it keeps your metabolism guessing and you won't plateau as quickly
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RE: Fat Loss 4 Idiots/The Shifting Calories Theory? - 4/26/2008 2:40:05 PM
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csl7037
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It can work for fat loss but it's tricky to find what can work for you. A one-sized fits all system might work but it may not be best. I used to do something similar in that I'd eat 10x my bodyweight in calories/day plus whatever calories I burned in that morning's workouts. For example, maybe 1500 the day of a 300 cal step class or lifting workout. This worked really well for me for a long time and I'm doing something similar now varying my calories between about 1200 and 1500. The tricky thing is that you have to be realistic and relatively accurate on your estimate of calories you're burning so I use a Heart Rate Monitor. And you can't count every step you take, like vaccuuming, into the calories. I only counted dedicated gym time where I was actually working.
Carb Cycling is a much more effective system than simply shifting calories, though. It's not just calories but where those calories are coming from. For example, on my 1500 calorie days I'll have 40% of that be protein (150g), 30% (112g) be carbs and 30% (50g) be fat. On my 1200 calorie days, the amount of protein stays the same but the percentage bumps up to 50% and carbs drop to 25% (75g) and fat drops to 25% (33g). This is just what I'm trying right now. I did Body For Life for years and that is a 40/40/20 breakdown - balanced carbs and protein with lower fat.
That's an awesome system but it doesn't necessarily cycle or shift, it stays at that percentage. If you want to try the calorie cycling, coordinate the more calorie days with workouts, keep the food CLEAN, and watch the percentages - 40/40/20 is maybe the easiest thing to do. You can track all of that really easily at fitday.com. (But don't go by fitday's estimation of calories burned, it's a little off, IMO.)
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RE: Fat Loss 4 Idiots/The Shifting Calories Theory? - 4/27/2008 7:12:33 AM
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Konstantinos
Posts: 8135
Joined: 4/14/2005
From: Greece Thessaloniki
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basically you just need to eat as few calories as possible while keeping your metabolism going.
how do you know you have your metabolism high? you digest fat, you are hungry a lot and you feel more energetic.
and you keep it high by eating above maintenance every 4-5 days. actually it varies, it depends on the invdividual. and usually you should eat slow carbs to fill up
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. I do remember it working well though. It encouraged lots of fresh veggies and fruit and lean meat- what a concept. But the really low calorie week really did drop the lbs, as I remember it.
