Euphoria (![[info]](http://l-stat.livejournal.com/img/userinfo.gif){kind=small} anorexchic) wrote,@ 2009-02-21 20:41:00 |
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177.2
How am I going to go up in weight today?!?! What the hell? Oh, fuck it. The only thing I can think of that could cause this is eating potstickers for dinner last night, and they probably have a lot of sodium in them, causing water retention. Whatever.
"Does too much restriction of food intake really slow one’s metabolism? If so, how much and at what level of calorie reduction does this kick in?
On the first question: Yes, which is among the many reasons why starvation diets don’t work. “Any time a person drops below 1,200 calories [a day], the body shows signs of slower basal metabolism,” Aldana says. Talbott cites research that shows anything less than 1,000 calories per day would prompt slower metabolism. Bryant puts the range at 1,000 to 1,200 calories a day.
Don’t worry too much about that minor discrepancy. Most of us would have to use incredible restraint to keep our caloric intake that low. “As soon as you cut calories [significantly], you’re not the same person metabolically,” Gaesser says.
Does the number of meals you eat impact your metabolic rate?
No, but it can impact hunger and energy levels. “This has been studied,” says Larson, who cites a study published in the British Journal of Nutrition.1 “There is no effect. Eating 7 meals a day was the same as eating 2 meals a day [regarding metabolic rate], so long as total calorie intake was the same.”
Talbott, Bryant, Gaesser and Mullin agree but also cite evidence that small, frequent meals stabilize glucose levels — which in turn can control hunger.2 “Keeping insulin and glucose at a steady state is the best way to maintain a ‘healthy’ metabolism,” Mullin says.
Does working out harder extend your metabolic burn beyond the time of the workout itself? For example, does it extend the calorie burn deeper into the day if you work out hard for 20 minutes rather than for 20 minutes moderately?
Yes, Gaesser says. The exercise afterburn effect, also known as excess postexercise oxygen consumption (EPOC), directly affects metabolism and is stronger after a hard workout. “Intensity is more important than duration,” he says, citing a 2003 Norwegian study.3 Gaesser says that for a few hours after a hard workout, your hourly calorie burn rate would equal 15% to 20% of the total calories used during the workout. A moderate workout would yield only a 10% EPOC-related calorie burn.
For instance, someone who did step aerobics for 30 minutes and expended 400 calories would have an afterburn effect of 60 to 80 calories per hour. And a person who walked for an hour and burned 500 calories would have an afterburn effect of about 50 calories. Interesting stuff, but that’s still a fairly paltry calorie burn you’re getting after exercise (vs. during), so don’t think you can use EPOC to justify a cheeseburger and fries.
Are there supplements and herbs that can increase metabolism?
Yes, but there’s not a lot of solid science behind them, Bryant says. Green tea and caffeine are the most studied supplements in terms of metabolic boost. Mullin cites a 2007 study in the journal Obesity that found drinking a beverage containing green tea catechin, caffeine and calcium 3 times a day increased 24-hour energy expenditure by 4.6% in healthy, young, lean men and women.4 Talbott recommends green tea, calcium and thiamine to control metabolism. “The real value of these supplements is not that they ‘increase’ metabolism but rather that they help to prevent metabolism from dropping as you lose weight,” he says.
Are there really foods that increase metabolic burn?
No. “No foods have the magical quality to burn the calories away,” Gaesser says. However, there is a thermic effect to food — the digestion process burns calories and boosts metabolism.
Gaesser cites an article he wrote scheduled to be published in the Journal of the American Dietetic Association in the summer of 2007. He reviewed information from the Nurses’ Health Study and the Iowa Women’s Health Study and found that protein has the highest thermic effect, followed by carbohydrates. “Fat has almost no thermic effect,” he says.
But Larson cites a Dutch study that concluded that eating omega-3 fats can boost metabolism, while saturated fat consumption slows metabolism.5 “Foods close to their natural form such as fruits, veggies and whole grains do take longer to digest,” Aldana points out. “As compared to refined, processed foods, whole foods require 10 to 20 more calories to be burned just to digest the food.”
Again, don’t let the scientific sparring distract you from the bottom line: Fresh produce, whole grains, lean protein and low-fat dairy are better for you than processed, sugary foods. And to lose weight, you must burn more calories than you consume. "
Pretting interesting article. Today I left early and picked Clyde up at Derek's house. We drove around delivering drugs and selling pot. We were going to out to eat, but he had to reup so we didn't have any spending money. So he was going to get his EBT card and we were going to go to the store, but Jim had the EBT card and wasn't going to be back til tomorrow. So I wound up not eating a scrap for 8 hours. That sucked. I will be the first to admit that I love food, and I love to eat. That's how I got here in the first place. But that's kind of a long time to wait. I didn't smoke any pot while I was there, with them. Jim works for Franz bread and he always has cookies or donuts or bagels... All sorts of nasty binge-inducing treats. I didn't want to get stoned and gorge on them. There was also leftover pizza, but I REALLY didn't want to eat that. Maybe, MAYBE if I could weigh it first so I could look up the calories... No, that's fucking embarrassing in front of my friends. So yeah, no eating. I have pot here, so I'm gonna get baked and have some oatmeal because my intake is still below 1,000. I still have a lot of exercising left to do. That first before more food, otherwise it won't happen at all. Geeze, I am so motivated. Good luck to you all. Stay strong.
PS Haha, That Natasha Sidekick video reminds me of the movie Sky High. Where they seperate the heros from the sidekicks, and it's bad news to be a sidekick.
How am I going to go up in weight today?!?! What the hell? Oh, fuck it. The only thing I can think of that could cause this is eating potstickers for dinner last night, and they probably have a lot of sodium in them, causing water retention. Whatever.
"Does too much restriction of food intake really slow one’s metabolism? If so, how much and at what level of calorie reduction does this kick in?
On the first question: Yes, which is among the many reasons why starvation diets don’t work. “Any time a person drops below 1,200 calories [a day], the body shows signs of slower basal metabolism,” Aldana says. Talbott cites research that shows anything less than 1,000 calories per day would prompt slower metabolism. Bryant puts the range at 1,000 to 1,200 calories a day.
Don’t worry too much about that minor discrepancy. Most of us would have to use incredible restraint to keep our caloric intake that low. “As soon as you cut calories [significantly], you’re not the same person metabolically,” Gaesser says.
Does the number of meals you eat impact your metabolic rate?
No, but it can impact hunger and energy levels. “This has been studied,” says Larson, who cites a study published in the British Journal of Nutrition.1 “There is no effect. Eating 7 meals a day was the same as eating 2 meals a day [regarding metabolic rate], so long as total calorie intake was the same.”
Talbott, Bryant, Gaesser and Mullin agree but also cite evidence that small, frequent meals stabilize glucose levels — which in turn can control hunger.2 “Keeping insulin and glucose at a steady state is the best way to maintain a ‘healthy’ metabolism,” Mullin says.
Does working out harder extend your metabolic burn beyond the time of the workout itself? For example, does it extend the calorie burn deeper into the day if you work out hard for 20 minutes rather than for 20 minutes moderately?
Yes, Gaesser says. The exercise afterburn effect, also known as excess postexercise oxygen consumption (EPOC), directly affects metabolism and is stronger after a hard workout. “Intensity is more important than duration,” he says, citing a 2003 Norwegian study.3 Gaesser says that for a few hours after a hard workout, your hourly calorie burn rate would equal 15% to 20% of the total calories used during the workout. A moderate workout would yield only a 10% EPOC-related calorie burn.
For instance, someone who did step aerobics for 30 minutes and expended 400 calories would have an afterburn effect of 60 to 80 calories per hour. And a person who walked for an hour and burned 500 calories would have an afterburn effect of about 50 calories. Interesting stuff, but that’s still a fairly paltry calorie burn you’re getting after exercise (vs. during), so don’t think you can use EPOC to justify a cheeseburger and fries.
Are there supplements and herbs that can increase metabolism?
Yes, but there’s not a lot of solid science behind them, Bryant says. Green tea and caffeine are the most studied supplements in terms of metabolic boost. Mullin cites a 2007 study in the journal Obesity that found drinking a beverage containing green tea catechin, caffeine and calcium 3 times a day increased 24-hour energy expenditure by 4.6% in healthy, young, lean men and women.4 Talbott recommends green tea, calcium and thiamine to control metabolism. “The real value of these supplements is not that they ‘increase’ metabolism but rather that they help to prevent metabolism from dropping as you lose weight,” he says.
Are there really foods that increase metabolic burn?
No. “No foods have the magical quality to burn the calories away,” Gaesser says. However, there is a thermic effect to food — the digestion process burns calories and boosts metabolism.
Gaesser cites an article he wrote scheduled to be published in the Journal of the American Dietetic Association in the summer of 2007. He reviewed information from the Nurses’ Health Study and the Iowa Women’s Health Study and found that protein has the highest thermic effect, followed by carbohydrates. “Fat has almost no thermic effect,” he says.
But Larson cites a Dutch study that concluded that eating omega-3 fats can boost metabolism, while saturated fat consumption slows metabolism.5 “Foods close to their natural form such as fruits, veggies and whole grains do take longer to digest,” Aldana points out. “As compared to refined, processed foods, whole foods require 10 to 20 more calories to be burned just to digest the food.”
Again, don’t let the scientific sparring distract you from the bottom line: Fresh produce, whole grains, lean protein and low-fat dairy are better for you than processed, sugary foods. And to lose weight, you must burn more calories than you consume. "
Pretting interesting article. Today I left early and picked Clyde up at Derek's house. We drove around delivering drugs and selling pot. We were going to out to eat, but he had to reup so we didn't have any spending money. So he was going to get his EBT card and we were going to go to the store, but Jim had the EBT card and wasn't going to be back til tomorrow. So I wound up not eating a scrap for 8 hours. That sucked. I will be the first to admit that I love food, and I love to eat. That's how I got here in the first place. But that's kind of a long time to wait. I didn't smoke any pot while I was there, with them. Jim works for Franz bread and he always has cookies or donuts or bagels... All sorts of nasty binge-inducing treats. I didn't want to get stoned and gorge on them. There was also leftover pizza, but I REALLY didn't want to eat that. Maybe, MAYBE if I could weigh it first so I could look up the calories... No, that's fucking embarrassing in front of my friends. So yeah, no eating. I have pot here, so I'm gonna get baked and have some oatmeal because my intake is still below 1,000. I still have a lot of exercising left to do. That first before more food, otherwise it won't happen at all. Geeze, I am so motivated. Good luck to you all. Stay strong.
PS Haha, That Natasha Sidekick video reminds me of the movie Sky High. Where they seperate the heros from the sidekicks, and it's bad news to be a sidekick.
