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votes

What are your feelings on calorie restriction?

Answered on September 12, 2014
Created April 02, 2013 at 1:50 AM

I'm starting to feel like I'm trying to do too much!

Wanting to drop a few more pounds before summer I dropped my total cals down to 1450 from 1740 per day. What a difference bc I'm starving! I'm pretty tall (6 ft/173#), not particularly muscular but I think my BMR is somewhere around 2100.

I've been paleo this whole time and I lost about 20 # since December just keeping my calories around 1740 a day, and that's just stopped recently.

Paleo + calorie restriction= a bad idea? I'm thinking of trying intermittent fasting with only an eight hour eating window next. Trying some new things, considering others, I am reading the Perfect Health Diet right now and it's definitely interesting.

Thoughts? Suggestions? Concerns?

1963db946ae415764d9044222fbf4c5b

(257)

on April 02, 2013
at 07:50 PM

Yes, "Low meal frequency is a powerful tool if you have weight to lose" (archevore). Change things around, don't stick to roughly the same calorie or carb count every day. And make sure you get enough omega 3s.

Medium avatar

(39831)

on April 02, 2013
at 04:35 PM

I agree with CD. Eat what you were eating and add resistance training. Actually, that will make you hungrier, so eat a bit more. Feel free to edit your typical day's worth of food into the post so we can see if there is any dead weight.

3ce6a0d24be025e2f2af534545bdd1d7

(26217)

on April 02, 2013
at 03:52 PM

Don't decrease the calories. At a certain point you just do not have the energy to recover. A better solution is to increase anabolic exercise.

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on April 02, 2013
at 01:07 PM

Yea, I don't buy his coffee. I buy green beans and roast them myself still cheaper than his brand.

Medium avatar

(10611)

on April 02, 2013
at 12:24 PM

You don't have to buy into the coffee thing unless you're feeling charitable. Put butter in your regular coffee and see if that floats your boat. I prefer heavy cream, which has a similar appetite deadening effect.

D3d945f6dce4161dab37d668e0876632

on April 02, 2013
at 04:38 AM

ok so, the whole coffee thing? Do you really HAVE to buy into that?

D3d945f6dce4161dab37d668e0876632

on April 02, 2013
at 03:54 AM

Preesh!!!!!! :)

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4 Answers

2
Ca2c940a1947e6200883908592956680

(8574)

on April 02, 2013
at 09:40 AM

Genevieve,

How much do you weigh?
How much exercise are you doing?

A few points...

If you are hungry "starving" this is generally a sign that you may not be nourished. You can calorie restrict and not be hungry. When I mean "hungry", I mean that it is a mild discomfort which goes away within a few minutes and does not effect your activity, thinking, etc. Again and again I post Paul Jaminet's quote:

'What I recommend is that you need to be very well nourished in order to loose weight... Hunger is the brain's understanding that you are malnourished and you need food in order to be healthy and function properly. Our brain evolved all these mechanisms for detecting that you need food. The brain is usually not making a mistake, and so if you are getting hungry then there is something that you need that you are not giving yourself. It's worth your while to try to figure out what that is. So if you are supplying everything you need, and the only thing you are missing is a little bit of fat which is already present in adipose tissue, then your brain wont feel hungry it will just say "all right take that fat out of the adipose tissue; you know release it from our fat cells, and we will use it there and we will have everything we need."' Paul Jaminet. The Perfect Health Diet.

So do make sure you are getting everything you need even if you are reducing calories overall. The PHD (latest book) has a specific chapter on weightloss.

The reason I ask the above two questions is that you can estimate your maintenance calories and then reduce by 20% for a useful deficit.

Assuming average activity (1 hour of exercise + normal daily activity), 14-16 cal/lb is usually a decent enough starting point for maintenance... In general, women or those with a ???slower??? metabolic rate should use the lower value (14 cal/lb) and men or those with a ???faster??? metabolic rate should use the higher value (16 cal/lb) as a STARTING POINT ESTIMATION for maintenance calories... A reasonable reduction for a moderate deficit diet might be 20% below maintenance which is 3 cal/lb (e.g. 15 cal/lb * 0.2 = 3 cal/lb). So ~14-6 cal/lb becomes ~11-13 cal/lb. Lyle McDonald. How to Estimate Maintenance Caloric Intake ??? Q&A. http://bit.ly/10ehf04

2
Ed7403e397077dd1acdbf25c7f6e56ce

on April 02, 2013
at 01:54 AM

Intermittent Fasting doesn't need to be calorie restrictive to make a difference.

However, I notice the longer I practice IF, the less calories I need or even want. It's a truly great and satisfying lifestyle.

I'm not a female, so keep that in mind... I have had great results with Bulletproof IF and a carb refeed about every 4-5 days. I'd look into it.

Also, I'm pretty sure Asprey has developed a modified program for the ladies. But I'm not sure on that.

Medium avatar

(10611)

on April 02, 2013
at 12:24 PM

You don't have to buy into the coffee thing unless you're feeling charitable. Put butter in your regular coffee and see if that floats your boat. I prefer heavy cream, which has a similar appetite deadening effect.

D3d945f6dce4161dab37d668e0876632

on April 02, 2013
at 03:54 AM

Preesh!!!!!! :)

D3d945f6dce4161dab37d668e0876632

on April 02, 2013
at 04:38 AM

ok so, the whole coffee thing? Do you really HAVE to buy into that?

Ed7403e397077dd1acdbf25c7f6e56ce

(3452)

on April 02, 2013
at 01:07 PM

Yea, I don't buy his coffee. I buy green beans and roast them myself still cheaper than his brand.

1963db946ae415764d9044222fbf4c5b

(257)

on April 02, 2013
at 07:50 PM

Yes, "Low meal frequency is a powerful tool if you have weight to lose" (archevore). Change things around, don't stick to roughly the same calorie or carb count every day. And make sure you get enough omega 3s.

0
Medium avatar

(10611)

on April 02, 2013
at 12:19 PM

You're already at a normal weight for your height. When I was losing weight I had to exercise a lot more to keep losing as I got closer to my normal weight. This made me hungrier, which wiped out any benefit I had from severely restricting my eating, and I had to exercise even more to compensate. I finally gave up, because any added weight loss meant more intense and regular exercise than I had time for. The health benefit I wanted came from reaching normal weight and waistline; beyond that it's cosmetic.

0
323e0dff8d360ed6df0c02a169f4836d

on April 02, 2013
at 07:41 AM

To a large extent calorie restriction of some kind is a necessity for weight loss. At its simplest adipose tissue will not be tapped by the body if energy stores are already available in the blood stream. That being said a calorie deficit of 400 with your previous caloric intake of 1750 kcals a day should be sufficient with a paleo type diet to achieve weight loss.

Mark

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