Ep. 39 – Dedication to EducationThis week, we’re answering the question, ‘Why Can’t I lose body fat on a 1,000kcal diet?’
Metabolism damaged? Not taking the correct supplements? How about adrenal fatigue? Is it my thyroid levels?
Well, probably not as some of those terms don’t even exist. Now, I’m going to give you instant access to a very well-kept secret that nobody really talks about…You ready?
You can shred body fat on a 1,000kcal diet, if you actually ate a 1,000kcal diet. You my friend are under reporting. It’s not just you either, there’s many like you. You’d be amazed with how often I see this, whether it’s through negligence or flat out lying – people say they’re following a low calorie diet, but they’re not.
In a 2008/2009 survey among adults in New Zealand, 1715 men and 2204 women completed a 24 hour dietary recall. I.e. they had to note down what they ate only 24 hours previously. When compared to their estimate energy expenditure, 21% of men and 25% of women under- reported. Of which
1) 25% were overweight. 2) 30% were obese. 3) 16% had normal body weight. 4) 33% were old.
But, this was compared to their estimate energy expenditure (Gemmin et al, 2014), what about their actual energy expenditure?
Lichtman et al (1992) tested ‘diet resistant’ individual’s metabolic rate Vs their estimate metabolic cate via indirect calorimetry. As it turns out, their actual metabolic rate was only 5% different from what was predicted, i.e. 100kcal range.
Therefore, one’s metabolism simply did not crash. One’s brain failed to register the 500-1000 calories that passed their lips.
When you combine this with an overestimation of their physical activity, no wonders they aren’t dropping fat. If you’re not dropping body fat, there’s a real need to audit things closely. Have you genuinely hit a fat loss plateau or are you just lying to yourself? If you’re eating 1,000kcal per day, then it’s probably the latter.
Unless you’re medically diagnosed with something, i.e. hypothyroidism, your metabolism is just fine champ.
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