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View Full Version : Why your diet is making you fat!!! A must read.



Allen Cress
03-26-2010, 08:27 AM
This blog couldn't have come at a better time of the year when everyone, competitors and non-competitors alike are trying to get leaner. I have discussing this issue with my mentor for years and everyone is still blind to what can and will happen with ill advised diets.

Hope you enjoy it.

http://www.scottabel.com/2010-More-on-Metabolic-Damage.pdf

Irish Pilot
03-26-2010, 08:34 AM
Great read, thanks for sharing!

KoSh
03-26-2010, 10:43 AM
Skimmed it, and I definitely didn't do this piece any kind of justice.

I'll have to sit down and read this much more thoroughly in order to really get a good grasp on what it's saying, but from what I've gathered thus far its a very informative article.

Holto
03-26-2010, 11:54 AM
Disclaimer: I've been reading Scott's work for nearly ten years now and I've always been a fan. I guess he can't give away what people pay him for but he doesn't even elude to a solution. From what I understand there is no solution. There is no method of cutting that won't cause this down regulation.

Metabolism down regulates during an energy deficit. We knew this long before we understood leptin. A 20% drop in metabolism is pretty considerable but post cut I don't find that it takes that long to rebound. I guess as I get more and more cut I'll find this more and more difficult. When I'm not cutting I can eat anything and stay satiated. When I'm cutting or post cut I gravitate to less energy dense foods likes veggies. I just don't find it that hard.

Sean S
03-26-2010, 12:31 PM
In my experience dealing with weight loss clients, the drop in metabolism and subsequent "rebound" of fat storage was always much worse when people tried to crash diet and drop their calories way too low. I have no idea what their leptin levels were, but I certainly saw the results of this rebound effect. I didn't see this nearly as much with those who used a much more modest caloric deficit and had a slower weight loss. I also tried to set a calorie floor for people to try and minimize any metabolic slowdown. I never really saw this rebound issue with those that actually followed my recommendations and avoided super low calorie diets.

getfit
03-26-2010, 12:50 PM
Great read!

I'm also a Big fan of Scott's work

Allen Cress
03-26-2010, 04:26 PM
Disclaimer: I've been reading Scott's work for nearly ten years now and I've always been a fan. I guess he can't give away what people pay him for but he doesn't even elude to a solution. From what I understand there is no solution. There is no method of cutting that won't cause this down regulation.

Metabolism down regulates during an energy deficit. We knew this long before we understood leptin. A 20% drop in metabolism is pretty considerable but post cut I don't find that it takes that long to rebound. I guess as I get more and more cut I'll find this more and more difficult. When I'm not cutting I can eat anything and stay satiated. When I'm cutting or post cut I gravitate to less energy dense foods likes veggies. I just don't find it that hard.

You are missing the point entirely. There isn't one black and white way to fix the issue of metabolic damage as it depends on how much damage has been done, what exactly they have been doing, for how long, etc.... To say there is no solution is wrong, but at the same time if someone hae been dieting the wrong way for years then you will never be back to normal but you can help the situation thru proper nutrition and training protocols.

Whenb he talks about dieting causing the problem he's not talking about what normally happens its aboutr when individuals diet to extremes by cutting calories more and more and going into an absolute calorie deficit and not a relative one and this is where the damage is done. If you are smart about dieting then there usually isn't an issue.

The biggest problem is when a trainer or individual themselves cut more calories just because their weight hasn't dropped and they stop seeing progress and to make it worse they usually add more cardio. This causes the body to slow down metabolism to an extremely slow rate and creates a new metabolic set point that leads to fat gain after dieting has stopped.

Adding calorie spikes when metabolism down regulates is one way to keep everything functioning and keeps the body from going into survival mode. There are other ways but depends on the person.

ThomasG
03-26-2010, 09:50 PM
Great article

Most of my clients are predominantly weight loss. Surprisingly the problem is most of them especially women don't eat enough. They bring me their food logs and a lot of them eat 500-800 calories a day and their metabolisms are completely shot. I had a lady she was eating about 800 cals a day almost no protein she was 240lbs. I bumped her up to 1300 cals and she now weighs 209 and still dropping. Same problem with another lady came to me weighing 170 lbs eating about 800 cals a day. She now eats 1400cals a day on a 10/40/50 c/p/f weighs 149 now and still dropping. With my male weight loss clients they just eat too much which makes things a lot simpler.

Now when I get overweight women or women with these last stubborn 20lbs I'm usually expecting extreme low calories and terrible macros rather than over eating.

Mark!
03-26-2010, 10:40 PM
I found out about this metabolic damage stuff when it was too late, well not too late but it was doing damage. My coach reamed me, then upped my calories, and I'm losing weight now. I had stalled, eating enough to keep a dog alive. It sucked. Great article.

Holto
03-28-2010, 04:44 PM
Whenb he talks about dieting causing the problem he's not talking about what normally happens its aboutr when individuals diet to extremes by cutting calories more and more and going into an absolute calorie deficit and not a relative one and this is where the damage is done. If you are smart about dieting then there usually isn't an issue.

It certainly paints a grim picture.

Sean S
03-28-2010, 06:12 PM
Just remember the context of the article. The author clearly works with many competition athletes that often go to extremes in everything they do for contest preparation. The grim picture seems to be more appicable to those that have repeatedly or habitually followed these dietary extremes.

Allen Cress
03-28-2010, 08:57 PM
Just remember the context of the article. The author clearly works with many competition athletes that often go to extremes in everything they do for contest preparation. The grim picture seems to be more appicable to those that have repeatedly or habitually followed these dietary extremes.

Yes he does work with many athletes that coompete as do I but trust me this is much more common with regular individuals than you may think. I see it alot, but it is definiteley very common among competitors especially females. There are soo many so called gurus out there who don't truly understand how the body works or knows how to read an individuals feedback and they jsut worry about the end result and have their clients doing extremes and not looking at the bigger picture.

Peopel read mis-information on the internet or in a magazine and and also with fad diets and diet to extremes while doing hours of cardio and then they go off whatever diet they were on and rebound and gain substaintial weight making it harder to lose it again and the yo yo starts.

ThomasG
03-28-2010, 10:45 PM
Sometimes it takes some convincing to get some of my females to eat more. They say to me "Why would eating more make me lose weight" It's programmed into their head less is better. Some tell me they have to force feed themselves to get 1300 calories in from years of metabolic damage.. Allen I know this differs from person to person due to BMR but about how many calories do you have your female fitness competitors short and tall class eat when cutting?

fixationdarknes
03-29-2010, 12:53 AM
Thanks for the article post, very cool.

Allen Cress
03-29-2010, 08:24 AM
Sometimes it takes some convincing to get some of my females to eat more. They say to me "Why would eating more make me lose weight" It's programmed into their head less is better. Some tell me they have to force feed themselves to get 1300 calories in from years of metabolic damage.. Allen I know this differs from person to person due to BMR but about how many calories do you have your female fitness competitors short and tall class eat when cutting?

I usually work with them all year so I know their body well and what it needs and trust me everyone is different regardless of how much they weigh and height has nothing to do with it when it comes to how many calories they eat. For example I had one competitor who weighed 120 eating 1500 cal during prep and another who weighed the same eating 1200. So its very individual.

I do a diet history with them when they hire me and this also determines what and how much they eat. You can always, depending on what condition they are currently in and if they are healthy, times their BW by 10-12 and use that as a base and adjust from there.

njssli23
03-29-2010, 08:29 AM
Interesting read.