-Diabloの日記, 2019年 07月 9日

If you think you're not eating much but you're not losing fat, than you're eating more than you think. ---------- The research is very clear that people tend to underestimate their calorie intake, often by substantial amounts. --------- One study recruited women who thought they were eating only 1400 calories per day, but were not losing weight. When the researchers supplied the women with 1400 calories of food, suddenly they started losing weight. This showed that the women were drastically underestimating their calorie intake. -------- There's been tons of studies on this. Even professional dietitians have been shown to underestimate their calorie intakes. --------- If you've hit a plateau, the research shows that the most likely reason is a loss of dietary adherence...in other words, calorie intake is too high. ‐----------- 

Comparison of Weight Loss Among Named Diet Programs in Overweight and Obese Adults A Meta-analysis>>> https://jamanetwork.com/journals/jama/fullarticle/1900510 

"a ketogenic diet, a high carb/low fat diet, a moderate carb/moderate fat diet, calorie counting, macronutrient counting, a.k.a IIFYM (If It Fits Your Macros), intermittent fasting, alternate day fasting, a paleo diet, or any other dieting approach you prefer in order to lose fat (or even gain fat). Remember, however, that whatever dieting approach you choose, you’re still doing CICO because CICO always applies to everyone at all times." 

https://www.myoleanfitness.com/cico-evidence-based-truth/ 

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Plus, CICO is just fun math. :-) 

Perfect message...especially for me lately! 

🤣🤣🤣 Perfect! 

And that's ok, keyten. Sometimes we need extended breaks. It's a life long journey, not a sprint. 

lol yes, I revised my RDI down by 300cals assuming I have a few hundred cals off in my calculations when I eat out. That might not even be enough of a buffer. 

Yes, the longer I'm here the more I find this to be true. 

a lot of people are...they tell me "I'm only eating 1500 calories and working out and not losing" and I say...unless you're one of the rare few that have a health condition stopping them you, you must be eating more than you think...if you're "stalled" and not losing when you should be you need to weigh and measure everything to ensure you're eating what you think you are..and when I recommend that they never want to and I just see what's going on 

stopping you* 

Hahaha 

Yes! I hate the feeling of eating something I thought was reasonable and realizing later that it's a calorie bomb .....sad life 

The BBC show "Secret Eaters" demonstrates people's underestimation in a very concrete & entertaining way (they spy on them for a week and then show them what they ate vs what they logged) -- https://www.youtube.com/watch?v=G1ipjtwepl0 

HAHA 

Going to check that out, @Johncip. Thanks! The comments on that site are funny too. Someone seriously wrote, "Whereas dietary fat (which heavy cream is) essentially goes right through you because it cannot be converted into fat cells." So I'm very excited to have now learned that fat is some kind of magic food! 

I don't find it fun at all to count calories- but its necessary. I would mindlessly eat in the past (as in 4 months ago... LOL) and it adds up fast- especially when you eat stuff that's not filling so you don't even feel like it should count. That's graham crackers for me lately. Little bastards. Why do I keep wasting my calories on them? But at least its counted in.  

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