Truly, this is a major issue in our society. So many are in constant diet mode and life was never meant to be like that. I help clients rework their systems to get out of this. Here are some great notes from Layne Norton’s Biolayne videos to explain more:
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Correlation is not causation. Dieting does NOT make you fat, but the circumstances around that are the issue:
In “dieting” you encounter:
-lowered metabolic rate from the lowered food intake
-adaptations of your lowered metabolic rate and low-calorie dieting can set you up for massive fat regain and not for recovery of your metabolic rate before you start dieting again.
-this can lead to body fat overshooting. Example: When you hit your “goal weight” and then start eating “normal” again, at that point your metabolic rate is slower. So with the large influx of food relative to what it was in the “diet”, you not only regain the lost fat in the original fat cells, you can gain even more fat cells than you had before.
The strategy to prevent this?
Slow Loss and Reverse Diet
How to?
-“Diet” on as many calories as you can to still create a caloric deficit. In other words, don’t majorly slash calories to crash diet. We see this in quick-fix programs, #cleanse/#detox protocols, #diets tied to a day or week timeframe (6 weeks, 21 days, etc.)
-The slower you can go with reducing calories the better
-When you are ready to add calories back in, slowly reverse up. Going up gradually you can add food in and minimize fat gain, all while recovering your metabolic rate
Main goals of Reverse Dieting:
The main goal of Reverse Dieting is not fat loss in the short term. The main goal is to restore your metabolic rate so when you do go into an active fat loss phase, it can be effective. We want to minimize body fat gain when the calories are added back in.
Next Steps:
If you have gotten to a loss plateau and want to explore 1:1 coaching for nutritional and training systems that can help you progress, please check out my Online Coaching info and email me at [email protected] !
Video Sources:
YouTube: “Is Your Weight Loss Diet Making You Fatter?”, Biolayne Video Log #23
YouTube: “Reverse Dieting”, Biolayne Video Log #24
-Mindy
