Staggering calorie diet?
- Thread starter CurlyQ
- Start date
icklemoley
Cathlete
atiman
Cathlete
>It's the diet where you eat low calories one day, high the
>next...
>
>Does anyone know what it's called? I'm thinking it would be a
>good topic for a research paper/presentation that I have to do
>but I need to buy the book for it. Is there a website?
>
>Thanks in advance
Try zig zagging.
Namita
>next...
>
>Does anyone know what it's called? I'm thinking it would be a
>good topic for a research paper/presentation that I have to do
>but I need to buy the book for it. Is there a website?
>
>Thanks in advance
Try zig zagging.
Namita
starlight6
Cathlete
Rotation Diet is one.
I tried the one on allyourstrenght.com. It worked for me where NOTHING else did!! I lost 30 pounds. I'm 37 years old and even in Junior High school, I couldn't get below 150lbs. Now I'm 120lbs, wear a size 2 or 4 (I've never been below a tight 8), and still can't quite believe it.
Every body is different, but this is the only thing that worked for me--and I've tried a lot of different combinations.
And I heard about it on this forum--thanks guys!
Carol F
Every body is different, but this is the only thing that worked for me--and I've tried a lot of different combinations.
And I heard about it on this forum--thanks guys!
Carol F
icklemoley
Cathlete
You're right, they've taken the history down for some reason. It said it will be back but as yet, nothing. Until then i hope this helps.
SIX STEPS TO CALORIE CYCLING
You can use the following eating plan two ways. If your dietary habits are relatively the same day-to-day, and your weight has been steady for at least a month, you can skip to Step 3. Continue to eat as normal, but add 500 calories on "high" days and cut about 500 on "low" days. If, however, you're ready to take some additional steps to ensure success, start at Step 1.
1 Determine your baseline calorie level. For three days, record the foods you eat and when you eat them. Eat as you normally would, as the results will serve as your base diet; if you change your eating habits, you'll skew the diet and, thus, your results. This program assumes that you've hovered around the same body weight for at least a month or so; if your weight has been fluctuating up or down of late, wait until it stabilizes before trying a cycling approach.
Before these three days are up, you'll also want to get hold of a book that lists calorie values for foods. If you'd rather look up foods online, you can go to the U.S. Department of Agriculture site for nutritional data (www.nal.usda.gov/fnic/cgi-bin/nut_search.pl). You'll need access to this type of information for Step 2.
2 Build your diet. Here's where you have to use some of those dormant math skills--no calculus, just simple addition and subtraction. Of the three days you recorded, take the one that is closest to your normal consumption and turn the foods you ate on that day into a five- or six-meals-per-day plan (eating three hours apart, with your last meal no later than 8 or 9 at night).
You may also want to substitute out egregious dietary blunders so you're not repeating them day after day. For instance, one slice of cheese pizza, at 370 calories, can be replaced with a ground-turkey burger at 235 calories and two slices of whole-wheat bread at 69 calories apiece. The overall calories stay the same, but the "health quotient" shoots up.
One other rule: Get at least four or five servings of protein into your diet. Try to trade calorie for calorie as best you can, replacing cola with skim milk, or a candy bar with a protein bar.
3 Cycle up 500 calories above your baseline for 10 days. This tactic is designed to break your metabolism out of its fat-hoarding rut by flooding your body with energy and nutrients. If you don't know it already, you'll soon realize that 500 calories really isn't that much food. To get there, you can double up on a main portion in a meal and perhaps add a protein bar somewhere in the mix (for instance, an extra five-ounce chicken breast at 235 calories and a 280-calorie protein bar would put you at 515). You can also tighten up your feedings to about two hours apart and add a seventh meal.
4 Cycle down 500 calories under your baseline for five days. For the first five days of the week, cut 500 calories out of your base diet by making minor modifications. Removing something here or there from a meal or two--not entire meals--will do the trick. Take a look at how we do it in the sample diet on page 80. Although doing so is optional, we suggest writing down the foods you eat to keep you honest. When you're trying to lose weight, you tend to underestimate the actual amount of food you do consume, which will likely leave you short of your goals at the end of the program.
5 Cycle up 500 calories over your baseline for two days. For the last two days of the week, add 500 calories to your base diet by using the same types of tactics outlined in Step 3.
SIX STEPS TO CALORIE CYCLING
You can use the following eating plan two ways. If your dietary habits are relatively the same day-to-day, and your weight has been steady for at least a month, you can skip to Step 3. Continue to eat as normal, but add 500 calories on "high" days and cut about 500 on "low" days. If, however, you're ready to take some additional steps to ensure success, start at Step 1.
1 Determine your baseline calorie level. For three days, record the foods you eat and when you eat them. Eat as you normally would, as the results will serve as your base diet; if you change your eating habits, you'll skew the diet and, thus, your results. This program assumes that you've hovered around the same body weight for at least a month or so; if your weight has been fluctuating up or down of late, wait until it stabilizes before trying a cycling approach.
Before these three days are up, you'll also want to get hold of a book that lists calorie values for foods. If you'd rather look up foods online, you can go to the U.S. Department of Agriculture site for nutritional data (www.nal.usda.gov/fnic/cgi-bin/nut_search.pl). You'll need access to this type of information for Step 2.
2 Build your diet. Here's where you have to use some of those dormant math skills--no calculus, just simple addition and subtraction. Of the three days you recorded, take the one that is closest to your normal consumption and turn the foods you ate on that day into a five- or six-meals-per-day plan (eating three hours apart, with your last meal no later than 8 or 9 at night).
You may also want to substitute out egregious dietary blunders so you're not repeating them day after day. For instance, one slice of cheese pizza, at 370 calories, can be replaced with a ground-turkey burger at 235 calories and two slices of whole-wheat bread at 69 calories apiece. The overall calories stay the same, but the "health quotient" shoots up.
One other rule: Get at least four or five servings of protein into your diet. Try to trade calorie for calorie as best you can, replacing cola with skim milk, or a candy bar with a protein bar.
3 Cycle up 500 calories above your baseline for 10 days. This tactic is designed to break your metabolism out of its fat-hoarding rut by flooding your body with energy and nutrients. If you don't know it already, you'll soon realize that 500 calories really isn't that much food. To get there, you can double up on a main portion in a meal and perhaps add a protein bar somewhere in the mix (for instance, an extra five-ounce chicken breast at 235 calories and a 280-calorie protein bar would put you at 515). You can also tighten up your feedings to about two hours apart and add a seventh meal.
4 Cycle down 500 calories under your baseline for five days. For the first five days of the week, cut 500 calories out of your base diet by making minor modifications. Removing something here or there from a meal or two--not entire meals--will do the trick. Take a look at how we do it in the sample diet on page 80. Although doing so is optional, we suggest writing down the foods you eat to keep you honest. When you're trying to lose weight, you tend to underestimate the actual amount of food you do consume, which will likely leave you short of your goals at the end of the program.
5 Cycle up 500 calories over your baseline for two days. For the last two days of the week, add 500 calories to your base diet by using the same types of tactics outlined in Step 3.