Intermittent fasting is not just a calorie deficit, it reduces your exposure to insulin, which is an anabolic hormone.
this post was submitted on 10 Jul 2024
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What do anabolic hormones do?
They generally cause the body to grow. In this case, grow fat.
How it works: by making weight loss happen, technically speaking.
How it works: by discarding your excess fat molecules, quantifiably measured.
How it works: by eating less than you did before, scientifically of course.
Various diets essentially tackle the issues of caloric balance from different sides and employ some hacks to either make you feel full with little calories or to force body to dispose of such calories more efficiently.
At the end of the day, it's all caloric deficit, but you can make it in different ways.
And caloric deficit is only true on a fictitious notion of metabolism via a simplified system model of a human as a black box. As far as weight loss strategies go, calorie counting is extremely ineffective, and often leads to worse quality of life.
If your goal is however to shame people with a highschool level understanding of metabolism by making the problem into something "simple" they are failing to do with your actively bad advice, it's effective.
How does eating foods with more fat help losing weight? What am I missing?
Fat can also trigger parts of your system to stop craving it, so you stop trying to aquire it by overeating. There are some science articles about it.
Staving off constant hunger can be as easy as cooking up a lentil (daal) soup that has some oil/butter in it. The lentils make you get a very full satisfied feeling in the bowel and the fats hit the part that wants fats.
Fat doesn't make you fat. Overeating is generally the problem. Check out a book called The Big Fat Surprise -- it's quite a good read.
Carbs are processed first, so if you don't eat carbs, in theory your body will burn depot fat earlier.
You still need to eat less calories than you burn though.
Because from a weight-loss perspective it doesn't matter what you eat, only how much calories you stuff into your mouth. You could eat nothing but bacon and still lose weight, if you eat only so much that you still burn more calories per day than the bacon delivers. If you keep your portions the same size but move to food with more calories, you will of course gain weight.
I started dieting a month ago to lose a bit of weight. Im lazy so I dont exercise more, I just eat less. Im lazy so I dont think about what I eat so I eat everything, I just eat less of it.
It works. I dont see why it wouldnt.
The only deviation is eat a bit more twice a week so the body doesnt get used to a low intake and start working on low power. Though I dont know if thats even possible.
Keto diets don't really create a caloric deficit. Instead, it fucks with your metabolism by inducing ketosis in conditions you normally wouldn't. Essentially, you're tricking your body into thinking you're starving, which means you start breaking down fats when you don't need to. I hear it's absolutely miserable and bad for you, too.
Intermittent fasting does something similar, if it's done correctly. Shit is wild.
The thing with keto is when overweight people start they are overeating, and so dropping carbs puts them into calorie deficit for sustaining the bodily functions. Then forcing the body to have no quick fuel availble starts ketosis.
But over eating on keto can keep you from losing weight. Look to the traditional diet Inuit First nation that survived in the tundra on meats and fats. They weren't in ketosis
Close but not exactly, your body is capable of freely switching between fat or carb burning. When your body really thinks it's starving, it will start "eating" your muscles instead.
Fat burning gives steady supply of energy instead of the highs and lows of energy dense carbs. You feel this the hardest after lunch, on carbs you'll often feel tired and sluggish. You don't have this on keto.
Switching into keto can be a miserable experience though, so you're right about that. Once in keto it's chill.
Intermittent fasting is not a diet, but it can be combined with any diet.
*citations needed
Everyone in the comments below is talking about calories.
The reason people are so frustrated is that while calories are important physically, they are NOT the main issues.
Carbohydrate Insulin Model of Obesity https://www.youtube.com/watch?v=OK1zePxBJu4
TLDR: high hormonal insulin causes havoc in your body, making weight loss very difficult, reducing systemically high insulin levels let's the body self regulate more effectively.
You could have medical anomolies that slow metabolism, so that weight loss is extremely difficult, but even then a reduction in caloric intake will cause weight loss. But somebody surviving on 2000 a day dropping 200 calories out is easy, compared to somebody sustaining on an 800 calorie diet and trying to cut 200 out.
There are some meds like olanzipine? that tweak your metabolism and it uses calories more efficiently, therby causing weight gain on same caloric intake, so the remedy on that med is eat less calories
The good thing about a calorie deficit is that it always works. Unless your body somehow escapes the laws of physics or you developed the power of photosynthesis, you WILL lose weight if you eat less than your caloric needs.
You're technically correct.
For somebody eating 1500 calories a day, a 10% deficit is 150 calories. It is incredibly hard for humans to accurately measure all of their meals so they hit exactly 150 calorie deficit. It is far more efficient to allow the biological systems, with proper hormone regulation, to use their own feedback loops to do the self-regulation. You can do it with math and scales if you really want to, but you're making it harder
I don't know. I find counting calories very easy. All you need is a scale and some calorie counting app, like Fat Secret.
CICO is only part of the story. Yes a calorie deficit will help you get the weight off but will it help keep it off?
From personal experience, once I beat the insulin spikes, keeping the weight off was almost effortless. I could look over ice cream after dinner and not even notice it, despite being a complete fiend for the stuff.
Oh yeah, rocky road....moose tracks... So many guilt filled memories.
I will still polish off the entire tub from time to time, old habits die hard I guess, but it is nice to not have it be a need any longer.
Spot on! The CICO model should be outdated. Weight management should be a multi factorial issue taking into account more than just food intake.
IF was the best for me because it was the easiest. No need to avoid anything or do any portion control. Just don’t eat for a certain number of hours. I lost weight without having to watch what I eat. I think just the fact that I stopped snacking in the evening already helped a ton. The best diet is the one you can stick with.
Yes, the largest factor for reducing body weight is calorie balance. Yes, there are nuances as other commenters point out about different effects on your body. But a lot of the discussion in this thread is really low quality and sources are few and far between.
I highly recommend Harvard's Nutrition Source for high quality science-based information on diet. The language is very accessible as well.
If you have specific questions about your health and diet, I'd suggest speaking with a Registered Dietician (RD). They are licensed medical professionals who specialize in this.
For those who are unaware:
Registered Dieticians are different that Nutritionists
Registered Dieticians are well educated (as of now, requires a Masters of Nutrition degree), and have to take continual education and bi-yearly license renewal tests, to stay relevant and up-to-date.
Nutritionists can literally be anybody who wants to call themselves a Nutritionist. No education/training/credentials necessary.
Registered Dieticians are well educated (as of now, requires a Masters of Nutrition degree), and have to take continual education and bi-yearly license renewal tests, to stay relevant and up-to-date.
Nutritionists can literally be anybody who wants to call themselves a Nutritionist. No education/training/credentials necessary.
This is so true. I would also add that you tend to find more "Nutritionists" on social media pushing bad info. They are basically the chiropractors of the nutrition world.
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