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Title : The Biggest Loser Diet - Explanation
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The Biggest Loser Diet - Explanation

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This week, dotted around the New York Times, was a article on a document written by Kevin Hall , principal investigator at the National Institute of Health. It was published in Obesity and entitled " persistent metabolic adaptation 6 years after 'The Biggest Loser competition ". This generated a lot of hand-wringing about the uselessness of weight loss. The study, together with another study presented by Kevin Hall seemed to generate more anxiety on the assumption insulin dead. Of course, both studies are set to perfectly with hormone view of obesity and reinforces once again the futility after the caloric reduction as a primary focus. Could check my part series on Hormone 50ish Obesity if you want a more in-depth view. So, let's dive in explaining the results of the two excellent works of Dr. Hall. Their findings, well, let's just say I disagree with them. The studies, though they were very well done. I've written about Biggest Loser diet previously , but here are some expanded ideas.

Let's start with the first document on the biggest loser. Essentially, he followed 14 Biggest Loser contestants. At the end of the show, all had lost significant amounts of weight after one eat less, move more focus. Contestants eat about 1000-1200 calories a day and exercise like crazy. What the study showed is that the basal metabolism drops like a piano outside the Empire State Building. It plummets. They are burning about 800 calories less per day than in the past. This had been known for a long time. However, it was always expected that the body will eventually recover and return to their original metabolic rate. But, unfortunately, the metabolic rate is not recovered until 6 years later.

In other words, if you reduce your calories in '' their 'Calories burned' automatically fall. This have sense. If your body normally eat 2000 calories per day and burn 2000, then what happens when you only eat 1200 calories? Let's use the Socratic method and to a related question. If you normally make $ 100,000 per year and spends $ 100,000, what happens when your income drops to $ 50,000? Well, you're not stupid and do not want to end up in jail for debt, so their spending is reduced to $ 50,000. Well, our body is also not stupid. If we are eating 1200 calories, which is adjusted automatically by burning 1200 calories. The body does not want to die, and neither did I. Why should we assume that the body still burns 2000 calories? It is not just that stupid.

Therefore, although all obsessed with reduced 'calories in' is practically irrelevant to weight loss long term. It's just "calories out" is important. If you can keep 'Calories burned' high, then you have the opportunity to lose weight. But calorie reduction as a primary (abbreviated as cleanly APRC), absolutely not do it for you. This method is guaranteed to fail. This method of weight loss in the literature, has a failure rate of 99%. In this study, 13 of the 14 Biggest Loser contestants failed - a failure rate of 93%. More or less expected

The study Health Initiative of Women showed that 50,000 women in 2006. Women reduced their caloric intake by 350 calories or less per day. They expected to lose more than 30 pounds per year. More than seven years, they lost .... 0.25 pounds! That's like the weight of a good time gut size, for God's sake. Hmm. 7 years eat less, move more diet or have a good BM? Like q ... This study definitely refutes the calories in, calories out model, but did not fit preconceived notions, so it is routinely ignored.

that reducing calories causes the basal metabolism to plummet was already demonstrated long ago in the 1950s by the favorite scapegoat nutritional history, Dr. Ancel Keys. His famous study of Minnesota Starvation was not really a study of hunger. The subjects were placed in about 1,500 calories per day diet. This represented a reduction of 30% of their previous diet. They were also forced to walk about 22 miles a week. Therefore, it was a bigger loser approach - eat less, move more on steroids. What happened to your basal metabolism? They ate about 30% less, and basal metabolism was reduced about 30%. They were cold, tired, hungry. As they ate, his weight came back.

This is what is sometimes called "starvation mode". This is what people imagine happens as your body begins to shut down in order to conserve energy. The basal metabolism (calories burned) falls and feel like crap. As you eat less, your body burns fewer calories, so with time plateaus weight loss. Then you feel like crap, so he decides to eat a little more (their hunger hormones are also increasing as a needle), but not as much as before. However, your calories 'Out' is so low that recovery of weight is obtained. Sounds familiar? That happens to every dieter out there. What is unfair is that their friends and relatives quietly blame the victim of having "fallen off the wagon", or not having enough willpower. In fact, dietary advice - eat less, move more, it is guaranteed to fail. So do not blame the victim when actually what they fail.

So that as primary calorie reduction leads to a decrease in metabolic rate is not exactly news. This has been shown in the last, oh, 65 years or so. But we have just chosen to ignore this inconvenient fact that our nutritional authorities, as Kevin Hall, maintain that bullet simply cut calories. Therefore, when it does not work, they think it is news. slow news day, I guess. I mean, what's next for the front page of the New York Times - Breaking News - A new study shows that the sun revolves around the earth

For me, what is surprising is how high-level researchers and doctors can claim to be 'surprised' in these results. They are exactly what I expected them to be. This has been a consistent finding over the past half century.

So here is what we have learned so far.

1. Cutting calories you put into starvation mode.
2. The key to losing weight long term is to maintain the basal metabolism, or maintain 'Calories burned' high.

We have to maintain high basal metabolism. How? What does not put into starvation mode? starvation! We see the effect metabolism studies with fasting and sparing bariatric surgery.

What happens with bariatric surgery? This is also called stomach stapling. Because the stomach is the size of a walnut, people can not eat. Your calorie intake falls close to zero. Fasting is the same except that it is voluntarily reducing calories to zero. What happens to the basal metabolism? is maintained! One of the Biggest Loser contestants actually had bariatric surgery. What he is saying is that your metabolic rate began to rise again! Rudy Pauls had recovered 80% of its weight before it reached bariatric surgery. So your metabolism rate rose, while almost all other competitors continued downward.

Let's think about what is happening here ( also can refer to my post 26ish series of fasting ). As fast, there are a number of hormonal changes that do not occur simply reducing calories. Your body senses that you are getting any food. Growth hormone surges. Noradrenaline surges. Insulin falls. These are called counter-regulatory hormones that are natural reactions to fasting. normal glucose levels are maintained. Growth hormones maintain lean mass. Norepinephrine maintains basal metabolism high.

Studies bariatric surgery show that the metabolism does not fall as you can in the chart above .. resting energy expenditure (calories out) remains despite severely restricted calories . Studies also show kept fasting metabolic rates. In four days of fasting, basal metabolism did not fall - instead, increased by 12%. Exercise capacity (measured by the VO2) is also maintained.

Let's think about what is happening here. Imagine that we are cavemen. It is winter. We have eaten anything for the last 4 days except for some yellow snow. (Ahh Dang ...). If our bodies go into "starvation mode", then we would be lethargic, tired and cold would have no energy to go out and get food. Every day it gets worse. At the end we die. Beautiful. Why do we think our bodies are so stupid? I do not want to die.

No, instead, what happens is that the body its wide range of food stored opens - body fat! If! We maintain the high basal metabolism, and instead of changing the energy sources of food, stored food (or body fat). Now we will have enough energy to go out and hunt a woolly mammoth and beat up the guy who peed around the entrance of the cave. There is no "starvation mode" with real hunger. While your body fat remains around 4%, you're fine. However, the proteins do not burn? No, this is what happens according to the proper study of fasting Dr. Hall.

Stop burning sugars (carbohydrates) and switch to burning fat. Oh, well, good news - there are plenty of fat stored here. Burn, baby burn.

Indeed, there has been a direct comparison of bariatric surgery patients with Biggest Loser contestants. In the graph, you can see that the metabolic rate was measured in Biggest Loser contestants (BLC). Your metabolic rate just keeps going down, down, in the center. That's what the New York Times, too. But look at the (bypass Roux-en-Y or bariatric) RYGB group. Your metabolic rate decreases and then recovers. And that is the difference between weight loss long term, and a life of despair.

In a related poster, Hall presents data on the ketogenic diet. fat loss in patients measured their metabolic neighborhood. He used a normal diet or a ketogenic (diet very low in carbohydrates). It was shown that the ketogenic diet decreased insulin levels, fat people burn (measured by fat oxidation) and people lost more weight. Great. However, their measurements luxury body fat also showed that the rate of body fat loss slowed. So he said that this "proved" that there is no metabolic advantage to the ketogenic diets.

Nonsense. I have my doubts about whether this actually DXA scan can detect fractions of pounds of fat lost. Anyway, the main point is that people lose weight and were still losing fat. However, what he mentioned in passing is much more interesting. It notes that the ketogenic diet produced no decrease in metabolism is taken.

This is the gold medal, friend!

Over 25 days or so, no slowing of metabolism ??? That's the most important part of weight loss long term! That's the razor's edge between success and failure. The difference between the tears of joy and tears of pain. In the Biggest Loser, contestants had reduced basal metabolic rate by 500 calories per day. In the ketogenic diet, which are still burning the same amount -. Even while losing weight

Therefore, let's recap

1. calorie reduction as a primary strategy is put into starvation mode.
2. The key to losing weight long term is to maintain the basal metabolism, or maintain 'Calories burned' high.
3. Failure rate to eat less, move more has been shown to be 99% or less. This is still the council favored by most doctors and dietitians diet.
4. starvation (fasting or bariatric surgery) makes not put into starvation mode
5. ketogenic diets do not in starvation mode

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