A Guide to Flexible Dieting How Being Less Strict With Your Diet Can Make it Work Better. Lyle McDonald. A Guide to Flexible Dieting How Being Less Strict With Your Diet Can Make it Work Better Lyle McDonald This book is not intended for the treatment or. A Guide to Flexible Dieting Lyle McDonald. Nenhuma oferta encontrada. ISBN- ISBN Ano: / Páginas:
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A Guide to Flexible Dieting explains how being less strict about your diet can . As Lyle himself would say: The best diet is the one you can actually stick to over book of A Guide to Flexible Dieting can also be bundle with either the PDF or. A Guide to Flexible Dieting [Lyle McDonald] on charmaudinamas.gq *FREE* shipping on qualifying offers. When most people diet, they take a fairly all or nothing. Flexible dieting is based on an approach of looking at food on a nutritional .. One of the best books to read is “A Guide To Flexible Dieting”, by Lyle McDonald.
Clearly you were weak willed and pathetic for having that cookie, the guilt sets in and you might as well just start eating and eating and eating. Or since the special event is going to blow your diet, you might as well eat as much as you can and give up, right?
The diet is obviously blown by that single event so might as well chuck it all in the garbage. Might as well throw it all out now and just eat like you want, gain back all the weight and then some. What if I told you that expecting to be perfect on your diet was absolutely setting you up for failure, that being more flexible about your eating habits would make them work better?
What if I told you that studies have shown that people who are flexible dieters as opposed to rigid dieters tend to weigh less, show better adherence to their diet in the long run and have less binge eating episodes? Everything there is to know about protein and how to apply that knowledge in practice. Chapters are dedicated to such topics as protein metabolism, protein quality, meal frequency, nutrient timing, requirements for athletes and protein controversies — among many other topics.
Eating more frequently is unlikely to be beneficial and may very well have a negative effect… Lyle Mcdonald, direct quote from the book, pertaining the issue of meal frequency.
Strong points Extremely thorough and complete. Make no mistake, this is the only book on protein you will ever need. There is simply no issue left untouched. Excellent resource for laymen and professionals alike; everything is very well referenced and substantiated with hundreds of studies cited throughout the book.
Gets a bit repetitive. The diet can be described as an extreme version of a cyclical ketogenic diet. Lyle explains how the various anabolic and fat burning hormones, such as leptin, IGF-1, insulin and catecholamines conspire against you when you venture below your body fat set point — the main point being that building muscle and losing body fat gets a lot harder the leaner you are, and UD 2.
Strong points The first part of the book explains how and why our body will do anything to keep us from reaching our goals lean and muscular and it does so very well. Humorous and enjoyable to read. This is definitely not a diet for the timid or flexible minded individual.
Having this as a weak point may not be fair, since Lyle is quite clear on that fact. Overall When this book first dropped 5 years ago, it was an eye opener for me and many others that read it. The answers to why fat loss stalls, and why cravings and feelings of malaise increases as body fat drops lower, finally received a logical and thorough explanation.
Some of the facts about leptin and how it relates to body fat set point is now common knowledge among the more educated forum crowd, but I still suspect that the great majority has no clue about these things; if so, pick this book up, regardless if you plan to try the diet or not.
The Ketogenic Diet Review I became interested in low-carbohydrate diets over 10 years ago when I used one myself to lose fat. However, as I delved more into them, I realized that most books written about low-carbohydrate aka ketogenic diets were miserably flawed. It took me over two years of research and writing, culminating in this, my first book. You will also learn how to set up a ketogenic diet three versions in practice and everything else you need to know about how to make it work.
Strong points Very comprehensive and complete. Objective and extremely well referenced. Overall This is just as comprehensive as the Protein Book, as it thoroughly explores the subject in detail. This is obviously another option and one that some are capable of following. Once again, this type of approach takes a fundamental reworking of your attitude towards dieting. But one premise of the past few and the upcoming few chapters is that not everybody can follow that sort of seat of the pants style of flexible dieting; some people need what amounts to a structured flexible dieting approach as contradictory a concept as that is.
For example, consider my snowboarding forum member: The same goes for almost any vacation or for the holidays when parties and other problematic situations arise constantly. Such situations tend not to lend themselves to high levels of dietary control although the information in the next two chapters can be put to some use to try and limit the damage. Of course, the most important facet and the main premise of this book is that eventually the situation forcing the unplanned diet break will end.
By not losing long-term perspective, dieters can return to their diet, lose any weight that was gained, and get moving towards their goal again.
We might contrast this to someone who is taking a planned diet break as part of their overall plan.
Lyle McDonald - A Guide to Flexible Dieting.pdf
The following chapters are probably of a bit more relevance to them although I encourage all readers to read them especially the next two as they deal with a information relevant to anyone trying to control their food or calorie intake. What, exactly, is the purpose of the full diet break? Before continuing, I want to go into a bit more detail of the goal of the full diet break, as this also gives me an easier segue into actually talking about it.
In keeping with earlier chapters, and the rather artificial separation of psychology and physiology, a full diet break can fulfill both psychological and physiological needs. The psychological ones should be fairly easy to understand: This ties in with the basic premise of this entire book, that being more flexible about your eating habits, by gaining a better perspective about the realities of weight and fat loss, you are more likely to succeed in the long-run.
But what about physiological reasons? Even with the best diet and the proper use of free meals and structured refeeds, eventually the body adapts to a point where the diet that was once generating decent fat loss is no longer doing so.
This adaptation is due to the systems I discussed in some detail a bunch of chapters back: By raising calories, we raise leptin and normalize the other hormones and metabolism tends to recover, helping the next phase of dieting work more effectively.
Once again, of course, the goal is to try to fix metabolism without gaining back so much weight or fat that you end up worse off. Compared to what you should have lost during the previous dieting phase, this is a drop in the bucket. A quick diversion about metabolic rate slowdown Although I discussed the different time courses for metabolic rate slowdown in the Rapid Fat Loss Handbook.
The factor that is mostly out of our control is the simple loss of bodyweight. A lighter body burns fewer calories at rest and during exercise and the loss of weight is one of the primary factors contributing to the reduction in daily caloric requirements. But there is an additional factor contributing to the metabolic rate slowdown, called the adaptive component. Meaning this: But when we actually measure the slowdown, the drop is calories per day.
The extra calorie drop is the adaptive component. What regulates the adaptive component? A lot of it is the changes in hormones that occur when you diet: One of the primary goals of the full diet break is to reset all of those hormones to one degree or another to try to correct the adaptive reduction in metabolic rate. This allows the diet to proceed more effectively when you reduce calories again. Page 52 http: The first, and easiest is that dietary carbohydrate intake needs to be at least 1 00 grams per day.
This is crucial for the upregulation of thyroid hormone which is one of the key players in regulating all of this.
Defining a maintenance diet So what is a maintenance diet? By definition, a maintenance diet is one that will maintain your current bodyweight or bodyfat level. Now, it would be unrealistic for you to maintain your bodyweight with zero fluctuations, changes in water balance and the rest will cause some fluctuations women all know what can happen to their bodyweight during different parts of the menstrual cycle.
The same goes for bodyfat levels although it usually takes longer term over- or undereating to cause bodyfat to change. As well, nobody should expect themselves to eat an exactingly identical amount of food every day while doing an exacting amount of exercise.
Ok, maybe obsessed bodybuilders but few without that particular psychology can be expected to do it in the long-term. In any event, that type of attitude goes against the whole premise of this booklet and certainly of the full diet break which is that being more relaxed about your diet is a better way to go in the long-term.
More importantly, who wants to get to the end of their life, having had no enjoyment or pleasure, but being able to claim that their bodyweight never wavered even a bit?
I should note that I would find that great a true fat gain during a full diet break to be extremely unusual.
At worst, after the initial weight spike of a few pounds, you might gain a pound or two of fat if you really let your habits go to hell. Three to five pounds of true fat gain in a 2 week span would indicate some seriously bad eating habits. So the pound window, or whatever you choose, is more for long-term maintenance than the Page 53 http: In this vein, I want to note that studies of successful dieters note many common behavior patterns but one that is relevant to this chapter is regular monitoring of their body weight.
That is, successful dieters tend to keep track of their weight or bodyfat on a regular basis. You might contrast this to folks who steadfastly avoid the scale or always make it a point to wear loose fitting clothes to avoid the realization that they are getting fat again.
Ok, so back to maintenance. This is true whether the goal is to perform a full diet break or when a dieter is moving to long term maintenance eating. First, more endless words of introduction. Two different ways to eat at maintenance As mentioned above, the goal of a full diet break is to eat at maintenance levels. The first approach is aimed at people who really hate counting calories i. I should note that even readers who plan to use the calculation based method in chapter 1 5 should still read the next two chapters, as it covers a great deal of information related to food choices and overall meal planning.
Page 54 http: That means reading labels, getting out the measuring spoons and cups and generally being miserable and obsessed. The reason for this is that most people are simply atrocious at estimating their food intake. Once they have that established, they can get away with eyeball estimations of their daily intake. Which is just a longwinded way of saying that some readers may wish to follow the second approach, calculating their requirements and keeping track of everything for some short period of time.
This is simply to get an idea of what portions are and about how much food is actually their maintenance level. Once that is established, they can move back to the first approach and sort of eyeball their food intake. Once again, the ultimate criterion of whetheryourcurrent food intake and activity level constitutes maintenance is what is happening in the real world to your bodyweight or bodyfat. Pants getting tighter or the scale going up?
Moving to maintenance: In a fast approach, calories are basically ramped up to maintenance quickly over a day or two. This can actually be done in concert with a structured refeed, just make the first day s of your refeed the return to maintenance. So start your move to maintenance or the full diet break with a structured refeed, then scale back calories and carbohydrates to maintenance levels for the duration. Category 2 and 3 dieters may still be dealing with changing long-term eating habits and the slow option, described next, is probably better overall.
Which brings us to the other approach to returning to maintenance which is the slow approach. Page 55 http: At most you should take the first week of two to reach maintenance and spend at least 7 days at maintenance levels.
However, this can help with food control, many individuals are completely unaware of what their actual food intake is or how much, or little, food actually represents maintenance levels and having to be very aware of their food intake on a day to day basis at least initially can act as a teaching tool and help with changing long-term eating habits.
Page 56 http: Certainly not every day for the rest of their life or even for the 2 weeks of the full diet break. Yet another warning I want to make it very clear upfront that I tend to be leery as hell of approaches that rely entirely on the individual to gauge their food intake without monitoring. The reason for this is the number of studies that repeatedly show just how bad people are at it.
As discussed back in chapter 3, human bodyweight tends to be notoriously well regulated and people can easily find themselves gaining back weight even if they appear to be doing everything correctly. This is one of the big reasons to regularly monitor at least your bodyweight or bodyfat or measure your waist or use some particular piece of clothing to gauge the fit semi-regularly: This is yet another reason that you may wish to spend at least some time measuring and weighing foods when you eat them, to get a better idea of what portions actually are relative to what you think they are.
Page 57 http: This is an important concept as different foods tend to affect spontaneous food intake a bit differently. Which probably confused the heck out of everyone, so let me explain.
A great many studies have shown that high fat diets lets ignore the meaninglessness of that term tend to promote what researchers call passive overconsumption of calories. Translated into non- gibberish, that means that when you give people access to high fat foods, they tend to eat more at a given meal without noticing it.
Hence passive overconsumption. And this is true to a small degree although the effect amounts to very little in the long run. Which, over the range that people can realistically reduce fat intake adds up to almost nothing, maybe pounds lost over 6 months which is nothing to write home about. Which turns out to be a rather incorrect assumption in the real world.
As well, people on low-fat diets, just like everyone else, often start to regain weight even if they keep fat intake low. Because they start to eat more of the foods that they are allowed.
Since people figured that all they had to pay attention to was fat intake, they ended up overeating anyway by eating high calorie but low- or nonfat foods.
So how can the same basic idea apply to low-carbohydrate diets? First let me say that numerous studies have shown that spontaneous food intake on low-carbohydrate also called ketogenic diets goes down. As well, since protein turns out to have the largest effect on hunger blunting, the high protein intake tended to help as well as least one researcher thinks that the benefits of low-carb diets are occurring because people typically increase their protein intake on Page 58 http: Either weight loss stalls or starts climbing again.
The reasons are similar to what happens on low-fat diets: As well, the high fat intake of most low- carbohydrate diets can come back to bite people in the ass, they end up gorging on high-fat foods and eating a lot of calories. As well, companies are now rushing low-carb but high-calorie foods to market which is going to lead people down the same road as what happened with low-fat. I suppose I should mention alcohol since it is a nutrient of sorts that people consume.
Unfortunately, the effects of alcohol on spontaneous food intake and bodyweight are a little bit schizophrenic. In men increasing alcohol intake tends to cause an increase in bodyweight measured by BMI ; in women, increasing alcohol tends to be associated with a decreased bodyweight.
How nutrients affect satiety and satiation Ok, I know I threw a couple more big words at you up there so let me explain them briefly. Satiety is basically short-term hunger, over the course of a meal or so; satiation has to do with longer- term hunger more accurately called appetite. This is an important distinction to make because each nutrient affects things a bit differently. As I mentioned above, dietary fat tends to have almost no effect in the short-term, which is why we get the effect of passive overconsumption.
In contrast, both protein and carbohydrate tend to blunt hunger in the short-term. Now I want to comment that I think the studies in question are a little bit goofy. Typically, they use what is called a pre-load design, subjects are given a snack containing various amounts of the nutrients and then allowed an all you can eat buffet about 30 minutes later.
Researchers look at the food intake at the buffet and draw some in my mind, poor conclusions about real world food intake. Ignoring every other issue with these studies, one of the most important is that they only look at a single meal. I bring this up because how much you eat over a span of 24 hours or days is arguably more important. And how much you eat over a day depends to some degree on how long you go Page 59 http: Ultimately, a study looking at a single meal especially using a preload design tells us little about real world eating behavior.
I bring this up because, as anybody who has followed an extremely low-fat diet knows, dietary fat tends to keep you from getting hungry as soon.
Higher fat intakes up to a point make food sit in the gut longer, and that tends to keep people fuller in the long- term. Within the context of the typical low-fat diet, this is made even more pronounced when the diet is low in fiber which slows the rate at which food leaves the stomach and high in refined carbohydrates the ones that people like to eat.
Add to that frequently insufficient protein, you get a lot of carbs hitting the bloodstream very rapidly, first spiking and then crashing blood glucose which tends to promote hunger. In many dieters note again to my critics: I want to point out that this has as much to do with an incorrect diet setup as with the concept of the high-carbohydrate diet itself.
Flexible Dieting Two Point Oh Final
People who get sufficient protein, and some dietary fat, along with choosing the less refined carbohydrates often do just fine with such a diet.
But I digress. You can easily test the effect of dietary fat on appetite yourself. First eat something like a bagel or some other fairly refined carbohydrate plain. See how soon you are hungry again. Between the protein content of the peanut butter and the fat content, the entire combination will stay in your stomach longer, promoting fullness.
As well, the fat and protein will tend to slow the entry of glucose into the bloodstream, avoiding major blood glucose swings and crashes.
Basically, dietary fat is sort of a double edged sword when it comes to caloric intake, satiety and satiation. High dietary fat intakes tend to promote excessive caloric intakes via the passive overconsumption effects; very low fat intakes tend to leave people hungrier sooner especially when combined with a diet of highly refined carbohydrates and too little protein and fiber and they end up eating more as well.
Moderate dietary fat intakes also appear to give an optimal effect in terms of slowing glucose release into the bloodstream and moderating blood glucose levels. I already mentioned above that protein has been found to have the greatest impact on hunger.
In the short-term studies, carbs come in second and fat is last. Over the longer term, whether carbs or fat is superior sort of depends.
Unrefined naturally occurring carbohydrates tend to keep people fairly full, especially when combined with protein, fat and fiber but the more highly refined carbohydrates i. Between a fast rate of digestion and everything that accompanies it, highly refined carbs can cause more problems than they solve.
Page 60 http: Ending the Diet Approach 1 Non-counting method Part 2 In the last chapter, I introduced some general concepts about how protein, carbs and fat can spontaneously affect caloric intake. It encompasses what I discussed last chapter and adds a few more helpful hints. Eat more frequently 2. Eat plenty of lean protein 3.
Eat a moderate amount of fat at each meal 4. Eat plenty of fiber from vegetables, fruits, and unrefined carbohydrates like beans 5. Eat moderate amounts of refined carbohydrates such as breads, pasta, rice and grains 6. Eat slowly 7. There are a number of reasons for this.
Perhaps the biggest one is avoiding extreme hunger which can occur when meals are spaced out too far. This occurs for a number of reasons but decreasing blood glucose is one of them. Basically, when you eat lots of large meals all of the time, the stomach stretches more. Now, I should mention that some earlier research suggested that snacking had the opposite effect, increasing caloric intake and causing weight gain. Page 61 http: Now, bodybuilders and athletes are used to eating or more meals per day and take it as part of the price they pay.
But this may not be possible for all readers. Job, life, etc. We might reasonably figure 5 as a realistic number which would mean breakfast, lunch, and dinner with a couple of small snacks in-between them. That means that an ideal snack should contain protein, a moderate amount of fat, some fiber and the rest. A bagel with a bit of mustard, mayo or cheese and some turkey qualifies, a piece of fruit with a glass of low fat milk qualifies, even some of the meal replacement bars try to pick the ones that have reasonable amounts of protein, carbs and fat is workable.
Would it be ideal to eat a small whole food meal containing protein, fat, fiber and the rest at each meal? Is that realistic for everyone? Eat plenty of lean protein As I mentioned last chapter, protein has the greatest effect on blunting hunger, beating out both fat and carbohydrates.
As well, recent research is also showing that a higher protein intake after a diet tends to limit weight gain and the weight that is gained tends to be lean body mass. This tends to be especially true of high-carbohydrate diets with moderate carb diets such as The Zone and low-carbohydrate diets typically providing more than enough protein. Every meal eaten while at maintenance must contain a source of protein and this will go a long way towards keeping caloric intake at bay.
I guess the question is how much.
Somewhere between 3- 6 ounces grams of protein or so depending on bodyweight is probably a good rule of thumb with lighter individuals eating the smaller amounts and heavier individuals more.
To put this in perspective, 3 ounces of protein is about the amount that would fit in your cupped palm, it is also about the same size as a deck of cards. Most restaurants will typically serve you at least twice that much. A list of good lean protein sources appears in table 1 below. Lean protein sources Skinless chicken breast Low-fat fish: As I mentioned previously, research is finding that higher calcium intakes, especially from dairy sources, has benefits in terms of bodyfat and bodyweight levels.
Consuming low or nonfat dairy products as part of a maintenance diet is a good idea. I mention protein powder as they are a staple of athletes and bodybuilders and are coming more into vogue outside of those populations. While I would prefer to see people eat whole foods, using powders in a limited fashion can be another way to ensure adequate protein intake while eating at maintenance. Without going into huge amounts of detail, let me say that there are 4 different types of dietary fat you need to be familiar with.
The first are the trans-fatty acids which have received a good deal of negative press lately, and for good reason. These are a man-made fat, found in almost all processed foods they are often listed as partially hydrogenated vegetable oils that really have no place in any healthy diet. The second type are saturated fats; found primarily in animal products, saturated fats are solid at room temperature. In general, saturated fat intake should be limited for health reasons.
The third type are monounsaturated fats, of which olive oil is probably the best known. From a health perspective, olive oil is at least neutral and may very well be beneficial. Monounsaturates should make up the majority of your fat intake.
Finally are the polyunsaturates which are also known as essential fatty acids because they are essential to get from the diet ; they are liquid at room temperature. W-6 fatty acids are found pretty readily in our food supply while w-3 are not. Once again, it would be ideal if the majority of your dietary fat came from monounsaturated fat think oil and vinegar dressing on your salads while ensuring your essential fatty acid intake; the remainder of your fat would come from saturated fats which are basically impossible to avoid.
Ok, so what about amounts, what constitutes a moderate fat intake as far as a maintenance diet is concerned? I think grams per meal or thereabouts is about right although smaller snacks may need less say grams of fat.
Ok, pour the oil into the tablespoon. Right, not very much. Eyeballing it or estimating it is almost sure to get you into trouble calorie wise. Now, depending on your other foods choices especially protein , your meals will probably contain some amount of dietary fat to begin with. This can range from almost none to quite a bit depending on what you eat. Odds are there is already enough. If your other foods contain little to no fat think lean chicken breast or nonfat dairy , you should add a small amount of dietary fat to the meal.
Throw some oil and vinegar dressing on your salad or something like that. Eat plenty of fiber from fruits, vegetables and unrefined carbohydrates such as beans The benefits of fiber go far beyond health, it is a potent aid to both weight loss and maintenance eating.
The reason is that fiber well, certain types of fiber keep food in the stomach longer, promoting fullness. Additionally, that same fiber takes up quite a bit of room in the stomach and the physical stretching of the stomach is one of many signals for fullness. Finally, the foods high in fiber fruits, vegetables, naturally occurring carbs like beans and such are also high in nutrients, both vitamins and minerals that are required for health, as well as aclass of nutrients called phytonutrients which are turning out to have numerous health benefits.
Once again, your grandmother was right, eat your fruits and vegetables.
But the more you refine a food, the more fiber you remove and the less nutritious it tends to become. The usual issue, as with beans below, has more to do with the toppings people put on top of their veggies; melted cheese is common and many salad dressings contain a considerable amount of calories as either carbohydrates, fats, or both.
While difficult, it is conceivable to overeat fruits, especially if you go with stuff like grapes and raisins. Dried fruit is a nightmare by removing the water content, you remove most of the bulk and fiber calorically, canned fruit almost always has extra sugar added and I think fruit juice is horrid food from most standpoints.
So go to your produce section in the grocery store and stick with whole fruits and that means eating the skins where the fiber is too. The naturally occurring carbohydrate foods such as beans or legumes, if you prefer and potatoes can be a bit more problematic. But both are high in fiber make sure and eat the skin on the potato and bulk so they will tend to limit their own intake. Perhaps a bigger issue is what people tend to put on such foods as toppings. A baked potato by itself or with something like ketchup, my preference, or fat free ranch Page 64 http: Bean salads are often swimming in oil and people often bury all of the above foods ok, not fruit in high fat cheese more often than not.
Finally are nuts which I suppose belong in this category. If you choose to eat them, they should be measured similarly to your fat intake. A great many people note to critics with poor reading comprehension: And the fact is that they can be somewhat energy dense meaning they contain a lot of calories in small bulk.
The same comment goes for rice or any food in that category. Or check most of the commercial cereals sometime, the standard serving and what most people actually eat have nothing in common. In the US especially, the serving sizes of grain based foods such as bagels and muffins has exploded. While a bagel or muffin may have only contained a couple of hundred calories in previous years, calorie counts of or more calories is not uncommon for the supersized versions.
Perhaps a larger problem comes when you add these types of foods to the rest of the modern diet: Add to that insulin resistance that is common with inactive individuals who are overweight and you get into problems. Even marginally refined grains can do bad things to blood glucose and studies are clearly showing that reducing total carbohydrate intake and increasing protein intake is better for insulin resistant individuals from a variety of standpoints including blood glucose levels and health.
Now, the point of my comments is not to say that these types of foods are totally off limits which is an extreme that some nutrition experts reach , simply that they can be more problematic than fruits, vegetables and the naturally occurring carbohydrates for a variety of reasons. Eating a monster bowl of pasta or rice is going to add hundreds and hundreds of calories to your daily intake without you even noticing it. A good rule of thumb might be to limit your starchy carbohydrates at any given meal to the amount that would fit in a Page 65 http: I should mention that some individuals run into problems with even the smallest amount of grains in their diet.
These are usually fatter individuals high end of diet category 2 or those still in category 3 who are severely insulin resistant. In that case, grains may simply have to be eliminated completely. Which means that fruits, vegetables, and the few naturally occurring starches like potatoes and yams will be the only carbohydrates allowed. On average, the delay is about 20 minutes or so although even this may be impaired in some individuals.
The point being that if you eat super quickly, you will tend to eat more than if you take your time. This is one advantage of high-fiber foods, especially salad; they take time to eat. Not surprisingly, a recent study found that people who ate a salad first ate less during the normal meal.
I mean other than just about everybody. The guidelines provided previously still apply. For someone looking at long-term maintenance, I also think that refeeds can be utilized, as described in previous chapters. Some of it suggests that exercise can shift the proportions of what is lost, however; exercisers tend to lose more fat and less lean body mass. Additionally, some studies suggest that adding exercise to a diet can improve dietary adherence; exercisers stick to their diet more effectively.
There are a few reasons for this. One is that exercise helps to cancel out some of the diet induced reduction in metabolic rate that can promote weight regain. As well, there tends to be a decrease in resting fat oxidation after the diet, exercise can also correct this defect.
A Guide to Flexible Dieting by Lyle McDonald
As mentioned, some Page 66 http: Psychologically, many people seem to link their eating and exercise habits: I should note that some people take an opposite approach: You can either check out one of the million and one books on the topic or get my first book The Ketoaenic Diet which addresses the issue in some detail.
I will say that I think a proper exercise program should contain some mix of resistance exercise weight training and cardiovascular or aerobic training. Lesser amounts will prevent some of the weight regain but not all of it. Now, this is quite a bit of activity and that is a consideration.
To put it into perspective, the average person can burn about 1 0 calories per minute during a moderate intensity aerobic activity, less if they work at a lower intensity.
To burn calories per week amounts to calories per day if they exercise 6 days per week and progressively more if they exercise fewer days. Simply keep that in mind when you set up an exercise program. I have no idea what kind of diet you may be following as you decide to do a full diet break. First up, low-carbohydrate diets. Depending on the flavor, the typical low-carbohydrate diet such Page 67 http: Protein Power or South Beach has dieters eating quite a bit of protein, a lot of vegetables and quite varying amounts of fat the more recent trend with low-carbohydrate diets is to avoid the uncontrolled fat intake of the original Atkins diet, and also focus on fat quality; something I see as a move in the right direction.
Protein intake will generally remain unchanged, although leaner protein sources may need to be chosen to moderate fat intake. Hopefully, low-carbohydrate dieters are already eating lots of high-fiber veggies. They may have to modify what they top those vegetables with: Low-fat cheeses or light versions of salad dressings work just fine.
So does oil and vinegar. Remember from last chapter that one of the requirements for the diet break is that you eat at least 1 00 grams of carbohydrate per day. Four average sized apples or bananas will contain grams of carbohydrates easily. Just add a piece of fruit to each meal.
Some of the popular low-carb diets pretty much tell people to eat what they want with no attention to details of fat quantity or quality. During the move to maintenance, maintaining those types of eating behaviors is a recipe for disaster and I highly recommend that folks start paying attention to the amounts and types of fat that they are consuming. Yes, this means reading labels. Yes, this is a huge pain in the ass. But in the long run it will do a tremendous amount of good in terms of the success of your full diet break or move to maintenance.
While specifics vary, most of these diets are set up around sufficient protein intakes with moderate amounts of carbs and fat. All invariably end up being calorically restricted because of the way that they are set up but most also put an emphasis on eating a lot of unrefined carbohydrates, especially fruits and vegetables and low glycemic index starches as well as healthier fats.
Frankly, again ignoring a lot of variability, if I had to choose a single dietary approach as being close to ideal for most people, these types of diets are probably close to it. The main modification that folks on these types of diets need to make is simply to increase total caloric intake, via carbohydrates and fats protein intake is usually sufficient to begin with.
Simply add foods as necessary even some of the, gasp, concentrated starches. Finally are high-carbohydrate, low-fat diets. So some high-carb dieters will need to make a real effort to increase lean protein intake to meet my recommendations above. Page 68 http: So extreme low-fat dieters may need to raise fat intake to moderate levels, emphasizing healthy fats such as the monounsaturates and ensuring that they get their fish oils or flax. All I can say is that you should compare your current dietary intake to what I describe above as my ideal non-counting maintenance diet and adjust as necessary.
Page 69 http: This chapter will tell you how to do that. Even that usually has to be tweaked. My point being that this chapter is sort of a simplified version of the thought processes I would typically go through in setting up a diet for someone or myself.
Which, while the same as counting calories seems not to give people the same headache or anxiety as strict calorie counting. I mean, anybody should be able to look at food label package and pull off the protein, carbs, fat and fiber grams to fill them into daily or meal totals. I hope so anyhow. I should mention again that, as with the previous chapters, this was originally written for people moving off of the diet described in my Rapid Fat Loss Flandbook. Step 1: Determine maintenance calorie levels The first and most important step in developing a maintenance level diet is to determine maintenance calorie levels.
By definition, your maintenance calorie level represents the number of calories per day that you need to maintain your current weight or bodyfat.
This represents the sum total of calories burned due to basal metabolic rate BMR , the Page 70 http: TEA represents calories burned during exercise.
TEF represents the number of calories that are burned in processing food digestion, storage, etc. I should mention that the most variable parts of the above equation are TEA and NEAT which can both vary quite significantly between individuals. For example, a sedentary individual may burn effectively zero calories per day in formal exercise while an elite athlete may burn several thousand.
This appears to explain some of the rather large differences in weight gain when you overfeed people, some of them ramp up NEAT, burning off a lot of the calories while others do no such thing.
The second group gets fat rather readily while the first does not. We are going to use some rather standard estimates for each of those three components, adjust it for metabolic rate slowdown due to dieting and use that as an estimate of your maintenance caloric requirement. Please note my use of the word estimate as that is all these values are; do not take them as holy writ. Based on a number of different variables, total daily energy expenditure can have some variance and you may have to make adjustments to your daily caloric intake depending on real world changes in bodyweight and bodyfat which means you need to monitor them to some degree.
This means that, on average, a multiplier of calories per pound of total bodyweight is about right with highly trained athletes going higher to estimate maintenance. Use table 1 on the next page to select your bodyweight multiplier.
The category descriptions appear below. Sedentary means no activity other than sitting at a desk or light household activity. Lightly active would include low intensity aerobic activity. So use those descriptions as guidelines for picking your bodyweight multiplier.
In general, women who typically have a lower metabolic rate to start with should use the lower value, men the higher value. Once again, metric readers should multiply their weight in kilograms by 2. A quick tangent: They are the values I suspect most dieters are already familiar, representing the caloric value of the different nutrients.
They appear in table 2 below. Table 2:As I talked about in the Rapid Fat Loss Handbook, there are situations where an extreme diet can be used initially and used to move into a proper maintenance phase. Lyle McDonald Thornhill Dr. The content, for the most part, is the same.
An example that may help make this more clear is that older individuals frequently report a drop in overall appetite but they still get hungry. The first few weeks go great, workouts are going well, then a single workout is missed.
This gets into the topic of the next section, that the diet must be matched to the dieter. For most people, there is absolutely nothing tenable about following a meal plan like this. I still believed in meal plans, but I wrote lenient ones for all my clients.
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