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Originally Posted by marsalilass  Now, one thing they do mention in that WW article about starvation mode that is fact, is that low-calorie diets mean a loss of muscle mass. Muscle burns more calories than fat does. Now, I could be completely off-base with this (and Kat will probably argue it), but it makes sense to ME . . . . if you're restricting calories and, therefore losing muscle, you're metabolism is, thus slowing down. |
It's true, but the slow down is negligible, and most importantly, it's
temporary:
Can Diet and Exercise Really Change Metabolism?
from Medscape General Medicine™
http://www.medscape.com/viewarticle/408808_5
To be honest, unless someone is in training for some type of event (be it a 5k, or a marathon+), overthinking this can be more trouble than it's worth.
The only way to get solid numbers is to be tested in a lab...metabolic testing for BMR, and underwater weighing or bod pod for body composition.
The BEST way to lose weight is a combination of healthy diet and high levels of exercise (cardio vascular and strength training.)
If you engage in high intensity/high volume exercise, certainly you can consume more calories and still lose weight. However, even if you are exercising...if you are also dieting, your RMR will still slow down (but remember, this is temporary)
The rule of thumb is not to dip below 1200 calories without medical supervision - not because it's inherently unhealthy, but because one frequently needs an expert eye to make sure a VLCD has the proper nutrition.
Also...
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Diets that restrict intake to less than 1000kcal/d should be avoided because such diets can result in a decrease in RMR and can antagonize the benefits of exercise, at least over the short term.
Source: http://www.medscape.com/viewarticle/408808_9 |
The choice of calorie intake (when trying to lose weight) is typically based on how much of a calorie deficit a person is trying to create, and how much is needed to support daily activity + exercise, and your comfort level. (My BMR is around 1600 calories, so I have to eat far less than that to create a deficit.)
It's best to rely on DIET for the calorie deficit moreso than exercise when trying to lose weight. When it comes to maintaining weight loss, EXERCISE becomes a far more important factor.
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I was curious about this in the first place, mostly because I noticed that many cysters have diets in the 1200-1400 calorie range and I was wondering if this range had been proven to benefit women w/PCOS (besides the fact that it may induce weight loss).
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Yes, for many women with PCOS who do not ovulate regularly, VLCD's have been shown to result in ovulation for some.