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DQueens · 11-27-2006, 08:58 PM

frans,
you are partly correct. If you decrease your calories by 500 calories per day (which is a weight loss of about 1 lb per week) you will begin to see an initial weight loss followed by a plateau. However, this is not for the reason you are describing. Yes, you body will slow on a low calorie diet but this is because your body will start to use muscle mass and essential proteins for fuel. Since muscle burns more energy while resting than fat, losing muscle will cause your resting metabolism to go down. the "starvation mode" that you have described DOES occur, but at very very low caloric levels and will most likely not occur if you lower your calories from 2500 to 2000 calories a day. You are also right, however, in advising weight training. In fact, weight training will increase you muscle mass, which will up the calorie burn while you are resting and keep your metabolic rate a normal level. Another way to avoid losing muscle mass is to slow the weight loss even more by creating a deficit of 200 calories per day (which again is why life long weight loss is NOT a quick fix!). Another thing to keep in mind is that lighter people weigh less and, therefore, need less calories to maintain their weight. If you are 180 pounds eating 2000 calories a day you may lose weight until you reach a certain body weight (for example 150) and then 2000 calories no longer holds a deficit to make you lose weight further and you will need to decrease calories again if you wish to lose more (you'll need to re-enter your statistics into a calorie counter).

Also, I know that the person who started this thread said something to the effect of "dairy being the diet ender"...(not exactly sure of the exact wording). This is actually quite the opposite. In fact, there are numerous studies that show that eating 3 servings of low fat or fat free dairy products (skim or 1% milk or low fat yogurt) aids in fat loss. Remember to eat these in conjunction with a low calorie diet. Cheese and high fat milk and cream can sabotage a weight loss plan because they are high in saturated fat (the bad kind), which is shown to increase body fat, so eat them in moderation or not at all.

Also, when eating breads and cereals choose those that have at lease 2 grams of fibre per serving. Fibre will make you feel full on less calories and is also shown to slow the absorption of carbs. It is crucial to get enough fibre (25 grams a day) for weight loss. I swear by Kellogg's all bran buds. Try adding some low fat yogurt or milk to them with cut up fruit for breakfast or a snack.

I hope this also helps.

11-27-2006, 08:58 PM	#19 (permalink)
DQueens Member Join Date: Nov 2006 Posts: 65	frans, you are partly correct. If you decrease your calories by 500 calories per day (which is a weight loss of about 1 lb per week) you will begin to see an initial weight loss followed by a plateau. However, this is not for the reason you are describing. Yes, you body will slow on a low calorie diet but this is because your body will start to use muscle mass and essential proteins for fuel. Since muscle burns more energy while resting than fat, losing muscle will cause your resting metabolism to go down. the "starvation mode" that you have described DOES occur, but at very very low caloric levels and will most likely not occur if you lower your calories from 2500 to 2000 calories a day. You are also right, however, in advising weight training. In fact, weight training will increase you muscle mass, which will up the calorie burn while you are resting and keep your metabolic rate a normal level. Another way to avoid losing muscle mass is to slow the weight loss even more by creating a deficit of 200 calories per day (which again is why life long weight loss is NOT a quick fix!). Another thing to keep in mind is that lighter people weigh less and, therefore, need less calories to maintain their weight. If you are 180 pounds eating 2000 calories a day you may lose weight until you reach a certain body weight (for example 150) and then 2000 calories no longer holds a deficit to make you lose weight further and you will need to decrease calories again if you wish to lose more (you'll need to re-enter your statistics into a calorie counter). Also, I know that the person who started this thread said something to the effect of "dairy being the diet ender"...(not exactly sure of the exact wording). This is actually quite the opposite. In fact, there are numerous studies that show that eating 3 servings of low fat or fat free dairy products (skim or 1% milk or low fat yogurt) aids in fat loss. Remember to eat these in conjunction with a low calorie diet. Cheese and high fat milk and cream can sabotage a weight loss plan because they are high in saturated fat (the bad kind), which is shown to increase body fat, so eat them in moderation or not at all. Also, when eating breads and cereals choose those that have at lease 2 grams of fibre per serving. Fibre will make you feel full on less calories and is also shown to slow the absorption of carbs. It is crucial to get enough fibre (25 grams a day) for weight loss. I swear by Kellogg's all bran buds. Try adding some low fat yogurt or milk to them with cut up fruit for breakfast or a snack. I hope this also helps.