Show notes
Low Fat? Low Carb? Paleo? Cabbage Soup? Keto? Atkins? The Grapefruit Diet? Been there, done that. We take you on a tour of diets through the ages -- which ones we've tried (most) and which ones work (mosty none). Tune in and tell us what you think!
Additional information to note: for Intermittent Fasting -- most (if not all) of the research has been done on obese, sedentary men and postmenopausal, sedentary women which is why it doesn't work for everyone. Women also have more oxidative fibers (slow twitch, endurance muscle fibers) than men so we are better at fat storage and burning fat. Our bodies are already more metabolically flexible.
Additional information to note:
That 3500 calories is equal to 1 pound of body fat is a myth.
1 gram of fat = 9 calories (this is about 4100 kcal/lb of pure fat.) Body fat, however, consists of fat cells, proteins and fluids. Therefore, the calorie content of body fat is going to be a bit less than the calorie content of pure fat. The old research from 1958 science doesn't really hold up. Some studies today show that body fat tissue is only 72% fat and that different types of body fat may also contain varying amounts of fat.
The 500 calorie deficit myth: "to lose a pound a week, you have to cut calories by 500 or expend 500 calories through exercise" — this significantly overestimates the potential weight loss that can be expected over time. It doesn't account for changes in body composition (losing muscle + fat) and how many calories your body burns as it is losing weight (which is less than it did when you were heavier).
The 3500 calorie rule assumes that everyone responds to the same calorie deficit with equal weight loss (not true). As you lose weight, your body adapts (adaptive thermogenesis) and weight loss slows down over time. Less energy is required to move a smaller body than a larger one so we need less energy to exist as we lose weight.
For more information about "Essentials by Revivele" go to revivele.com and use the code EBT20 for 20% off.
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