4 ms·

Try Calculating your TDEE (at sedentary) and eating 500 calories (accurately) below it for 12 weeks and come back, you'll weigh 12lbs less. I don't think that's

by 1shox 4y ago

Try Calculating your TDEE (at sedentary) and eating 500 calories (accurately) below it for 12 weeks and come back, you'll weigh 12lbs less. I don't think that's a red herring.

orangepurple 4y ago
Given two identical individuals eating an isocaloric diet the diet which stimulates insulin less will result in greater weight loss or lower weight gain.
- 1shox 4y ago
  is the difference more than 5% - 10%? because there are differences between the efficiency of energy consumed during digestion of the different macros (Fat, Protein, Carbs). That could be the obvious difference here. Otherwise, it's not a red herring. For example, I've heard that if 100 calories is eaten of protein, you may only digest 80 calories, arbitrary number, but it may differ than carbohydrate's 90 calories per 100 eaten.
  - orangepurple 4y ago
    I would like to give you a succinct answer, but I am not as well spoken as Robert Lustig, MD, a Professor of Pediatrics in the Division of Endocrinology at University of California, San Francisco, and the author of Fat Chance: Beating the Odds against Sugar, Processed Food, Obesity, and Disease. Is a Calorie a Calorie? Processed Food, Experiment Gone Wrong Presented by Stanford Health Care https://www.youtube.com/watch?v=nxyxcTZccsE https://www.youtube.com/watch?v=nxyxcTZccsE
    - 1shox 4y ago
      That video you linked is focusing more on "health" than "weight loss", which should be considered different. If there's somewhere in that 1:40:00 long video that he says calorie counting doesn't work, please time-stamp it.
      - exfatloss 4y ago
        Counting calories itself is an exercise in accounting. How would it help with weight loss?
        1shox 4y ago
        try out my earlier comment "Try Calculating your TDEE (at sedentary) and eating 500 calories (accurately) below it for 12 weeks and come back, you'll weigh 12lbs less. I don't think that's a red herring." Get back to me in 12 weeks.
        exfatloss 4y ago
        The thing is it's not possible if the metabolism is broken. It's a bit like saying "If I double my velocity every hour, will I reach 1000000mph?" Yes and no. The human metabolism is a dynamic system with feedback. You can't sustainably eat 500kcal below TDEE for long periods of time because the body will turn down your TDEE to the minimum. For me that's around 800-1,000kcal/day. I've stayed weight stable for 2 months straight eating around 1,000kcal/day. I've also LOST weight eating over 4,000kcal/day (very different phase of my life, obviously). CI and CO are not unrelated and you can't change one and expect the other to stay fixed.
    - 5636553454654 4y ago
      Out of date. Watch this instead: https://www.youtube.com/watch?v=zumrAR5qHX0 https://www.youtube.com/watch?v=zumrAR5qHX0
  - deleted 4y ago
    [deleted]
nutrithrow2412 4y ago
Assuming your TDEE stays constant (and assuming it's calculated accurately) -- and assuming your body doesn't play fucky with electrolyte + water balances causing you to lose Xlbs amount of fat, but gaining ~Xlbs of water retention due to hoarding of hydrophilic nutrients due to caloric restriction. Biggest issue though is TDEE will decrease to compensate for less calories (and increase for more calories). Even for small things like fidgeting or deciding to go for a walk, or just be more chipper in general -- it matters and adds up. 500cals is a rounding error. You can eat an extra 500 calories per day due to discrepancies in dietary labeling, because the methodology (and the leniency allowed in how accurate calories reported can be) are shoddy. Frankly, I'm not interested in weighing less. I'm interested in losing fat, so I look and feel better. I can lose 10lbs by just carb-loading, and then not eating for a few days (shedding water weight due to lack of insulin). Fastest and most guaranteed way to lose fat is to fast, and do low-intensity cardio. Second best is PSMF and low-intensity cardio. Next best is keto and low-intensity cardio. After that? I don't know, you can count calories and do the recommended -500cals per day, but you'll probably be doing that forever without significantly changing your body composition.
- exfatloss 4y ago
  100% on the water weight vs. fat loss. This diet I mention in the blog post is very ketogenic and very low insulin. In fact I originally designed it to be as low-insulin as safely possible (practically no carbs and only 30g of protein per day originally). Fasting didn't work well for me. I've done up to 7 day water and 10 day coffee (with some cream, so low calorie fat) fasts. Thing is I only lose water/glycogen weight and it immediately comes back 2-3 days after I start eating again.
  - operatingthetan 4y ago
    Is there a danger from the diet from a heart disease standpoint given the high fat content?
    - exfatloss 4y ago
      Some people will say yes. I've eaten high fat paleo/keto for a decade before this and I don't have those concerns. It'll definitely give you a very high total cholesterol and LDL but I got tested and my HDL/triglycerides are both pretty decent. That's what I care about.

by 1shox 4y ago

Try Calculating your TDEE (at sedentary) and eating 500 calories (accurately) below it for 12 weeks and come back, you'll weigh 12lbs less. I don't think that's a red herring.

orangepurple 4y ago

Given two identical individuals eating an isocaloric diet the diet which stimulates insulin less will result in greater weight loss or lower weight gain.

1shox 4y ago
is the difference more than 5% - 10%? because there are differences between the efficiency of energy consumed during digestion of the different macros (Fat, Protein, Carbs). That could be the obvious difference here. Otherwise, it's not a red herring. For example, I've heard that if 100 calories is eaten of protein, you may only digest 80 calories, arbitrary number, but it may differ than carbohydrate's 90 calories per 100 eaten.
- orangepurple 4y ago
  I would like to give you a succinct answer, but I am not as well spoken as Robert Lustig, MD, a Professor of Pediatrics in the Division of Endocrinology at University of California, San Francisco, and the author of Fat Chance: Beating the Odds against Sugar, Processed Food, Obesity, and Disease. Is a Calorie a Calorie? Processed Food, Experiment Gone Wrong Presented by Stanford Health Care https://www.youtube.com/watch?v=nxyxcTZccsE https://www.youtube.com/watch?v=nxyxcTZccsE
  - 1shox 4y ago
    That video you linked is focusing more on "health" than "weight loss", which should be considered different. If there's somewhere in that 1:40:00 long video that he says calorie counting doesn't work, please time-stamp it.
    - exfatloss 4y ago
      Counting calories itself is an exercise in accounting. How would it help with weight loss?
      - 1shox 4y ago
        try out my earlier comment "Try Calculating your TDEE (at sedentary) and eating 500 calories (accurately) below it for 12 weeks and come back, you'll weigh 12lbs less. I don't think that's a red herring." Get back to me in 12 weeks.
        exfatloss 4y ago
        The thing is it's not possible if the metabolism is broken. It's a bit like saying "If I double my velocity every hour, will I reach 1000000mph?" Yes and no. The human metabolism is a dynamic system with feedback. You can't sustainably eat 500kcal below TDEE for long periods of time because the body will turn down your TDEE to the minimum. For me that's around 800-1,000kcal/day. I've stayed weight stable for 2 months straight eating around 1,000kcal/day. I've also LOST weight eating over 4,000kcal/day (very different phase of my life, obviously). CI and CO are not unrelated and you can't change one and expect the other to stay fixed.
  - 5636553454654 4y ago
    Out of date. Watch this instead: https://www.youtube.com/watch?v=zumrAR5qHX0 https://www.youtube.com/watch?v=zumrAR5qHX0
- deleted 4y ago
  [deleted]

nutrithrow2412 4y ago

Assuming your TDEE stays constant (and assuming it's calculated accurately) -- and assuming your body doesn't play fucky with electrolyte + water balances causing you to lose Xlbs amount of fat, but gaining ~Xlbs of water retention due to hoarding of hydrophilic nutrients due to caloric restriction. Biggest issue though is TDEE will decrease to compensate for less calories (and increase for more calories). Even for small things like fidgeting or deciding to go for a walk, or just be more chipper in general -- it matters and adds up. 500cals is a rounding error. You can eat an extra 500 calories per day due to discrepancies in dietary labeling, because the methodology (and the leniency allowed in how accurate calories reported can be) are shoddy. Frankly, I'm not interested in weighing less. I'm interested in losing fat, so I look and feel better. I can lose 10lbs by just carb-loading, and then not eating for a few days (shedding water weight due to lack of insulin). Fastest and most guaranteed way to lose fat is to fast, and do low-intensity cardio. Second best is PSMF and low-intensity cardio. Next best is keto and low-intensity cardio. After that? I don't know, you can count calories and do the recommended -500cals per day, but you'll probably be doing that forever without significantly changing your body composition.

exfatloss 4y ago
100% on the water weight vs. fat loss. This diet I mention in the blog post is very ketogenic and very low insulin. In fact I originally designed it to be as low-insulin as safely possible (practically no carbs and only 30g of protein per day originally). Fasting didn't work well for me. I've done up to 7 day water and 10 day coffee (with some cream, so low calorie fat) fasts. Thing is I only lose water/glycogen weight and it immediately comes back 2-3 days after I start eating again.
- operatingthetan 4y ago
  Is there a danger from the diet from a heart disease standpoint given the high fat content?
  - exfatloss 4y ago
    Some people will say yes. I've eaten high fat paleo/keto for a decade before this and I don't have those concerns. It'll definitely give you a very high total cholesterol and LDL but I got tested and my HDL/triglycerides are both pretty decent. That's what I care about.