The Calorie Hack Dr. Ian Smith Swears By For Healthy Weight Loss - Health Digest
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The Calorie Hack Dr. Ian Smith Swears By For Healthy Weight Loss – Health Digest


A 2014 study in the International Journal of Preventive Medicine tested the idea of calorie shifting against typical calorie restriction. For six weeks, the calorie-restriction group reduced their daily calorie intake by 55% of what they typically ate (at least 1,100 calories) and followed a healthy ratio of carbohydrates, protein, and fat. On average, the calorie-restriction group ate 1,186 calories a day with 55% of the calories from carbohydrates, 25% from protein, and 20% from fat.

The calorie-shifting group reduced their daily intake by 45% of the calories they previously consumed but were told to divide those calories into four separate meals throughout the day, spaced apart by 4 hours. The carbohydrate-protein-fat ratio was the same as the calorie-restriction group. They did this for 11 days, then ate about 45% more calories — about 20% fewer calories than before they started the diet — for three days. This group repeated this 11-day, 3-day cycle three times. Neither group exercised.

Although the calorie-shifting and calorie-restriction groups didn’t differ in terms of weight loss, the calorie-shifting group kept more of the weight off four weeks after the diet. Their resting metabolic rate, or how many calories they could burn at rest, remained significantly higher as the diet ended and at the four-week follow-up. The calorie-shifting group also lowered their cholesterol, felt less hungry, and felt more satisfied.


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