Dieting by consuming fewer calories often does not work. If pounds do come off, they quickly go back on when we the diet stops. Sometimes we end up with more pounds that when we began dieting. What happened? In the long run, eating too few calories will damage our metabolism.. The body goes into starvation mode, metabolism slows down significantly, and the body will store fat rather than burn fat. Weight loss will become impossible. Hormones will be out of balance. Another reason severe calorie restriction can sabotage your metabolism is your BMR. BMR (Basic Metabolic Rate) is the number of calories the body needs to keep functioning at rest. With restrictive calorie intake, the BMR can decrease by up to 50%, taking it to survival mode. (You can calculate your BMR at www.bmi-calculator.net/bmr-calculator). The ratio of macronutrients (protein, fat, and carbohydrates) we consume while trying to lose weight will regulate hormones that help determine if our body will burn or store calories. Eating 20-40% of your caloric intake from carbohydrates, 15-35% of calories from protein, and 45-60% of calories from fat and will help reset our hormones and metabolism. Protein (tempeh, tofu, miso, plant sources) will restore tissue and build body mass, fats (avocado, seeds, nuts) will help improve insulin sensitivity and hormone levels. Eating refined carbohydrates (white bread, white flour, white rice, pasta, sugar) rather than whole grains (whole wheat bread, whole wheat flour, brown rice, whole wheat pasta, millet, oats, quinoa, rye, spelt to name a few) can result in elevated insulin levels, producing the stress-induced hormone cortisol which will produce fat. Repairing/reseting damaged metabolism can take time. Because the body is holding on to the few calories it is getting, increasing calorie intake as part of the process to repair metabolism can result in temporary weight gain. But don’t be discouraged!!! It is part of the process of getting everything in proper working order again. Eliminate unhealthy refined foods from your diet, follow a sensible exercise program, and get proper rest to allow the body to burn stored fat as energy.
Fewer Calories to Lose Weight – Why It Doesn’t Work
May 19, 2014 by chipwellness
Posted in Uncategorized | Tagged BMR, calorie restriction, calories, CHIP, Complete Health Improvement Program, Coronary Health Improvement Program, diet, hormones, insulin resistance, lose weight, metabolism, refined carbohydrates, whole grains | Leave a Comment