Metabolic Calorie Shifting Diet
Is it Smart to be Metabolically Confused?
How to Hack Your Metabolism: Metabolic Confusion
Remember your last diet?
You probably felt hungry all the time and starved yourself. Sure, you lost weight –
but gained it all back once you started eating normally again. This frustrating
pattern is called yo-yo dieting, and it happens to many people who try to restrict
calories.
Why Do People Regain Weight After Dieting?
Think of your body like a smart survival machine. When you suddenly eat less
food, your body thinks there's a shortage and prepares for tough times ahead. Just
like a bear getting ready for winter, your body slows down its metabolism to save
energy. The problem? When you start eating normal portions again, your
metabolism stays slow, making it easy to regain weight.
Understanding Metabolic Hacking One way to outsmart this system is called a
Calorie Shifting Diet (CSD). Instead of cutting calories every day, you switch
between normal eating days and lower-calorie days. This approach helps you lose
weight while keeping your metabolism more active.
How to Follow a Calorie Shifting Diet:
Eat 4 meals each day, with 4-hour breaks between meals
Switch between normal calorie days and low-calorie days
On low-calorie days, reduce your usual intake by 30-50%
Follow a pattern of 11 days lower calories, then 3 days normal eating
Don't skip meals - stick to your 4-meal schedule
Drink plenty of water between meals
Plan your meals ahead of time
Keep a food diary to track your eating patterns
Include protein with each meal to stay full longer
Choose whole foods over processed foods
CSD vs. Intermittent Fasting While they might sound similar, CSD is different
from intermittent fasting. With CSD, you eat 4 low calorie meals with 4-hour gaps
for 11 days. This is followed by 3 days of normal caloric intake. Intermittent
fasting usually means eating only during certain hours of the day. You can eat
normal portions and don’t have to restrict your calories.
For example, the 5:2 approach means eating using the intermittent fasting approach
for 5 days and restricting calories for 2 Non-consecutive days.
Benefits of Calorie Shifting Studies show people typically lose about 5% of their
total body weight with CSD. For example, if you weigh 200 pounds, you might
lose around 10 pounds. Beyond weight loss, people often see better blood sugar
levels and improved cholesterol numbers.
Conclusion:
While many diets can help you lose weight, the best one is the one you can stick
with long-term. CSD offers a more flexible approach that might help prevent the
usual metabolic slowdown that happens with traditional calorie restriction diets.
Remember, these changes should become part of your everyday life, not just a
temporary fix.
Good luck with your healthy journey.
Dr. Leon Katz
https://Drkatzweightloss.com
Sources:
1) Calorie Shifting Diet Versus Calorie Restriction Diet: A Comparative
Clinical Trial Study. Sayed Hossein Davoodi, MD et al. International
Journal of Preventive Medicine, Vol 5, No 4, April, 2014
https://bit.ly/40A4ymd
2) Metabolic adaptation to caloric restriction and subsequent refeeding:
the Minnesota Starvation Experiment revisited. Manfred James Muller, et al.
Am J Clin Nutr 2015;102:807–19. Printed in USA. Ó 2015 American Society
for Nutrition https://bit.ly/40qb3Xo
3) Metabolic Confusion Diet
Nutritionist Explains 5 Ways It Helps You Lose More Weight
By: Jeremy Fox, CNC, CPT – Published: September 19, 2020
https://www.bodybuildingmealplan.com/metabolic-confusion/
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