Why The “Typical Diet” Can’t & Won’t Work

Posted: June 27, 2012 in Calories, Diet, Energy, Fat Loss, human body, Lean Muscle Mass, Metabolism, Nutrition Counseling, Weight Loss

Body Fat meter

The following is a hypothetical situation!  The beginning statistics are made up to create a scenario in order to give you an example of how and why, Why The “Typical Diet” Can’t and Won’t Work.  However, the example is a very common, or typical situation many people have suffered through many times over.  Although the initial statistics for the example “dieter” are not that of a specific individual (if it happens to be so, I assure you it was unintentional), the correlating results are exact in regards to this particular dieter and the example scenarios.

Starting Stats: Body Weight– 160 lbs.
Body Fat- 32%
Hunger Level- Satisfied
Current caloric intake to maintain body composition– 2,000 calories daily
Goal Weight- 125 lbs.

Diet Begins: Starting calories- 1,500 (500 calorie deficit); individual reduces calories to lose weight.

Body must now adjust to survive on 1,500 calories daily.  Internal survival mechanisms- Activated

Body adapts by getting rid of tissue that used calories- Muscle

The body now has less muscle to feed, therefore it can survive on 1,500 rather than 2,000 calories daily

Body no longer loses weight because it’s no longer in a caloric deficit.  The body now receives and burns only 1,500 calories daily.

Individual must drop to a new energy deficit to continue to lose weight (cut more calories)

Diet Adjustment: New Maintenance- 1,500 calories
New diet- 1,000 calories daily; 500 calorie deficit

Body must repeat cycle of muscle and fat loss until it’s able to function on 1,000 calories per day as it did consuming 1,500 calories

Weight Loss
Starts Again: Now able to run on 1,000 calories, the body is closer to starvation and therefore activates energy saving tactics- Endocrine system
slows, more then 50% of weight loss is muscle tissue which leads to lethargy.  Decrease in energy levels leads to decreased
activity.  Fewer calories are burned due to lack of activity and loss of muscle tissue.

Final Plateau:  At this point there’s nowhere else to go.  Calories can’t continue to decrease; a significant loss of fat burning tissue has been lost
(muscle); slowing the Endocrine system slows;decreased energy.  Weight loss is virtually impossible and weight gain is inevitable
because the hunger is uncontrollable.

Temporary Results: Gross weight loss- 25 lbs.;  
Muscle loss- 15 lbs.; Fat loss- 10 lbs.

Final Stats: Body Weight-  135 lbs.
Body Fat- 30%
Hunger Level- Insatiable

Current caloric intake to maintain new body composition- 1,000 calories daily.  Basically, this person is a smaller version of his/her
former self, has a lower metabolic rate and is incurably hungry.

The body has adapted to 1,000 calories to maintain current body composition and activity.  As a result, and additional calories are
unnecessary and will be stored as fat.

Weight/Body Fat Gained: Continual hunger and new cravings will eventually will eventually result in an increase in caloric intake.  Body fat will increase to the original set point, or higher, in order to prepare the body for another bout with starvation (“typical diet”).

End Result
1 Year Later: 165 lbs.
38% Body Fat
Caloric intake necessary to maintain body composition- 1,500 calories daily; “Dieter” shops for another diet plan or magic formula.

It’s not difficult to see why people in general, albeit with only good intent, are not successful at maintaining prolonged changes in body composition.  On the surface, the original plan looks to be sound, consume less calories loss weight.  While I’ll never criticize a person for trying to lose weight, let’s look at why a “Lifestyle Plan” is a much better scenario then a “Typical Diet Plan.”

Caloric deficit was 2,000- 500 = 1,500 calories.  The plan was to burn 500 calories from fat tissue.  Let’s dissect what could happen if the body ONLY use fat to reach this caloric deficit.

1 pound of fat = 3,500 calories
500 calorie daily deficit x 7 days per week = 3,500 calories = 1 pound of fat loss weekly.

The body has 51 lbs. of fat (160 lbs. @ 32%).  If a person stays on this diet for one year (52 weeks) and only loses fat, this person would cease to exist in approximately 10 months.  If this were true, accidently eating below maintenance and depleting only fat stores (without the body attempting to compensate for the loss) would lead to the unintentional inability to exist.  Fortunately the body’s survival mechanisms prevent this from occurring by lowering metabolism (muscle loss).

Research indicates that during a prolonged energy deficit the average person loses muscle and fat until the point at which they have lost enough muscle (which again, burns calories) to exist on the new, reduced amount of calories.  This process is why it is not possible to accidentally cease to exist by simply eating different amounts of food.

A MORE EFFECTIVE FORMULA FOR ACHIEVING YOUR GOALS

The key to achieving cosmetic and/or fitness goals is to direct the body to use it’s stored fat to supply the extra calories needed to build or sustain muscle, therefore, simultaneously reducing fat stores; this is build or sustaining muscle at the expense of body fat.

The increase or maintenance of calorie burning tissue (muscle) increases the metabolic rate and avoids plateaus.

By feeding that muscle additional nutrition without increasing the calories we force the body to continue to use it’s fat stores until the desired body composition is reached.

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Comments
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