Sport Low Glycemic vs Low Calorie

Sport Fitness
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Jason Salamone

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You know I think for most people counting calories to the point of making sure you are consuming less than what you are burning each day is a proven method for weight loss.

We accept this rule of thumb as the sure way for everybody and anybody to lose weight.
I personally think that's still up for debate, because in my opinion, I don't think this works for everybody.
Especially in the beginning stages of a person's weight loss endeavour.

What do you guys think?

Jason Salamone
 
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I believe the ONLY way to lose weight other than amputation (or change of altitude :p) is a caloric deficit. We should just consciously try to make our bodies utilize fat cells in making up for the deficit in order to loose weight in a healthy way.
 
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The thing is, whenever I have done calorie deficit, i always experience frequent starving pains, followed by really bad headaches.
When that happens, I become weak and unmotivated, and then I'll either binge or my workouts will suffer, or both.

As I shifted gears towards just focusing on eating frequent meals that involve low glycemic/low-fat foods including protiens, complex carbs, etc, I feel much more gratified throughout the day, which has considerably helped me to maintain great energy to stay productive. I don't have cravings for bad foods as much, I don't get tempted to binge eat, and I am much more consistent when it comes to getting my ass on a regular basis.

I think that calorie deficit works for the majority, but I think there are people out there, like myself, who are exceptions.

Jason Salamone
 
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it's a law of physics; you must be in a deficit to lose weight.
energy in - energy out.. if you're left with a positive number at the end of the day, week, or whatever, then there will be more and more energy in your body stored either as fat or protein (some if it as glycogen). If the number is negative, then it means the body must have used more energy than it got from food and drinks, the only way to do that is to get energy from the body.

The trick is to achieve this deficit in such a way that you will stick to it. That's the hard part! Tell me, the way you're doing it now: are you losing weight every week? because if you are, you're in a deficit.
Maybe you just went on too big of a deficit before and got very hungry?
 
Karky said:
it's a law of physics; you must be in a deficit to lose weight.
energy in - energy out.. if you're left with a positive number at the end of the day, week, or whatever, then there will be more and more energy in your body stored either as fat or protein (some if it as glycogen). If the number is negative, then it means the body must have used more energy than it got from food and drinks, the only way to do that is to get energy from the body.

The trick is to achieve this deficit in such a way that you will stick to it. That's the hard part! Tell me, the way you're doing it now: are you losing weight every week? because if you are, you're in a deficit.
Maybe you just went on too big of a deficit before and got very hungry?
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I was consuming around 2,000 very healthy calories a day. I was always starving to death, so there is no way I would of been able to consume less than that. I even up it to 2,300 for a while, and I was still always starving all the time.

I'm a male in my mid 30s, height is between 5'8"-5'9", and weight 180 pounds, and in the process of losing 15-20 more pounds. I was at a plateau stage for a long time...I wasn't losing any weight and my body fat percentage stayed the same for several months. As soon as I started swtching gears from calorie deficit approah to more of low glycemic/low fat foods approach and not counting calories anymore, I started losing about 3 pounds per week.

Jason Salamone
 
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well, that's great, if you're losing 3 pounds per week then you're in a calorie deficit (unless it's water weight, which it probably isn't if you've been losing that much over several weeks)
It can be hard to understand why you would be in a calorie deficit now that you're not focusing so much on it, but your body could be playing tricks on you and using more energy than it usually does. Both sides of the equation count, energy in (which is what you put in your mouth) and energy out (which is how much you move, keeping your body temp up, etc)

maybe you're eating more protein? Protein is the nutrient that gives you the most satiety and it also has a higher thermic effect than the other nutrients, so you will burn more calories to digest it.
 
Karky said:
maybe you're eating more protein? Protein is the nutrient that gives you the most satiety and it also has a higher thermic effect than the other nutrients, so you will burn more calories to digest it.
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I think you may have hit the nail on the head with this statement as far as what's going on.
I have up'ed my protien intake, and have been eating more fish than chicken now too.

Jason Salamone
 
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Jason Salamone said:
You know I think for most people counting calories to the point of making sure you are consuming less than what you are burning each day is a proven method for weight loss.

We accept this rule of thumb as the sure way for everybody and anybody to lose weight.
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There is absolutely no doubt about this. Even when the body metabolically/biologically adapts to your diet trend and becomes more efficient in burning the allotted calorie amounts and (macro nutrients), it holds true. Though I really don't have to anymore, I STILL track (physically) my calories (and Macros) each and every day, and have for 3 plus years now.

I personally think that's still up for debate, because in my opinion, I don't think this works for everybody.
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Define: I don't think it works for........everybody. Who are the one's it couldn't or wouldn't work for? Who would be these biological challenged persons that are contrary to the average/norm, in your opinion?

Especially in the beginning stages of a person's weight loss endeavor.

What do you guys think?
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I do not agree. Assuming one is healthy, and wanting to lose tissue, but never had calorie deficited to lose tissue and/or exercised before is in a better position, than (say) one that has been dieting for long trend periods (without going into a long detailed post about this).

Some can tend to lose good fat tissue very quickly, and in some cases even gain muscle tissue at the same time (albeit a short time period).

Jason Salamone said:
I was consuming around 2,000 very healthy calories a day. I was always starving to death, so there is no way I would of been able to consume less than that. I even up it to 2,300 for a while, and I was still always starving all the time.

I'm a male in my mid 30s, height is between 5'8"-5'9", and weight 180 pounds, and in the process of losing 15-20 more pounds. I was at a plateau stage for a long time...I wasn't losing any weight and my body fat percentage stayed the same for several months. As soon as I started swtching gears from calorie deficit approah to more of low glycemic/low fat foods approach and not counting calories anymore, I started losing about 3 pounds per week.
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Have you calculated your BMR and MT-Line? How are your macro-nutrients within these calories?

One of the benefits of knowing your macro nutrients (and in some cases micro nutrients), is being able to reduce one and increase the other (manipulating), while studying the effects (both positive/negative) of different foods that contain these macro nutrients. Then using these macro nutrients/micro nutrients (water, and fiber), to assist with hunger cravings, that ARE GOING TO COME when deficit dieting.

For example, if your carbohydrates are in the 200 gram point, and you are far too hungry, increase your "hard protein" (it needs to be up to snuff in a deficit anyway), and decrease your carbohydrates. Sometimes with some people, lowering carbohydrates/increasing protein tends to lower hunger cravings, while having them too high (and this HIGH is undefined, and can be defined by the person dieting pertaining to feed back), can increase hunger cravings.

Additionally, purchase food items to have around the house to combat food cravings that you can tolerate to eat in bulk, and I have ideas for this.

Additionally, add some fiber rich foods to your diet. Through a supplement and/or food items, veggies, and rice/oatmeal (within your carbohydrate allotment).

Best regards,

Chillen
 
Thanks Chillen! I really appreciate your input.
You mentioned some things that I still need to educate myself about. Not only for me, but for my future clients as well. I'm working on getting my P.T.C., and weight loss is one of the main things I want to specialize in, so the more I learn about all the ins and outs when it comes to food and nutrition, I will have a much higher success rate with helping people.

Jason Salamone
 
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Jason Salamone said:
Thanks Chillen! I really appreciate your input here.
You mentioned some things that I still need to educate myself about. Not only for me, but for my future clients as well. I'm working on getting my P.T.C., and weight loss is one of the main things I want to specialize in, so the more I learn about all the ins and outs when it comes to food and nutrition, I will have a much higher success rate with helping people.
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I really didn't say that much in the previous post, but I appreciate your kinds words. :)

If you take anything out of the previous post, remember this (and again we make the assumption that one is healthy), to combat goal complications (i.e. plateau's in loss, slowness of loss, etc, etc), establishing a personal base, or making improvements/adjustments, take time to learn how to "manipulate" the following:

1. The Calorie, 2. The Macro Nutrients (i.e. Fats, Protein, and Carbohydrates, and learn how this can effect one's glucose storage), 3. Learning about glucose storage and using super-compensation, 4. Other items like: Sodium, Fiber, and some caffeinated drinks (i.e. coffee, tea, for some diuretic effects, that can be more prominent with certain individuals), and other items, 5. Adapting training to "certain" focuses with diet for certain goal points (such as glucose depletion workouts when lowering or glucose depletion is the focus) and to bodily feedback, and lastly and certainly not exhaustive, using the previous 5 to adjust and adapt to one's bodily feedback.

I wish you much success in your studies. Weight loss can very "person-specific", the above 5 cannot be a blanket, it has to be tailored specifically to the individual person, and can vary greatly in what works and what doesn't.

Peace, my friend, and much success to you,


Chillen
 
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I just believe that the Paleo diet way of eating is more beneficial for most than just focusing on calorie deficit, because you're making sure you get all the nutrients your body needs. At the same time, it also promotes regularity and satiety more too. All that in turn helps people stay much more consistent and eventually improve upon their workouts at a continuous and constant rate over the long-term.

Jason Salamone
 
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Jason Salamone said:
I just believe that the Paleo diet way of eating is more beneficial for most than just focusing on calorie deficit, because you're making sure you get all the nutrients your body needs. At the same time, it also promotes regularity and satiety more too. All that in turn helps people stay much more consistent and eventually improve upon their workouts at a continuous and constant rate over the long-term.

Jason Salamone
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Well you should always be focusing on getting the right nutrients in addition to your caloric deficit. As has been said many times, you HAVE to be in a deficit to lose weight. There's no way around that. Whether you are consciously focusing on it or not is one thing, but that doesn't mean it isn't there. However you're achieving it is fine. But the fact remains, deficit must hold for weight loss to occur.
 
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