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Calorie Shifting/Variation



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CEEMAY
SparkPoints: (9,882)
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Posts: 439
2/15/13 10:46 P

Thank you Heather!


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DRAGONCHILDE
SparkPoints: (54,915)
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Posts: 9,520
2/15/13 10:24 P

As an aside, there is no way to ensure any kind of weight loss. You can do *everything* right, and sometimes, t here will be fluctuations you don't want. There will be weeks you lose, weeks you don't, maybe even weeks you gain. None are a sign of doing anything wrong, and all are normal. I don't think anyone's weight loss graph looks like a steady downward slope in a straight line. It looks like a mountain range... hopefully a very downward trending one, but a mountain nonetheless. It will have peaks and valleys. :)

Even when all the numbers add up... our bodies like to remind us that they're not calculators.



CEEMAY
SparkPoints: (9,882)
Fitness Minutes: (2,875)
Posts: 439
2/15/13 9:40 P

Hi Unident, thank you for weighing in on this! I appreciate your insights and views!



CEEMAY
SparkPoints: (9,882)
Fitness Minutes: (2,875)
Posts: 439
2/15/13 9:40 P

Hi Bean, my BS is well under control so that is not an issue. The information I have found through doing a search has seemed confusing and incomplete. Thank you for your thoughts!



UNIDENT
Posts: 33,498
2/15/13 6:01 P

Oh, and calorie cycling and calorie shifting are two different things.

Calorie cycling = varying the intake of calories day by day to have some high intake days and some low intake days to create an overall balance that will lead to weight loss.

Calorie shifting = varying what percent of your calories come from each macronutrient daily so that you have some higher protein days, some higher fat days, some higher carb days, etc.



UNIDENT
Posts: 33,498
2/15/13 6:00 P

There is no reason to calorie cycle or shift. It doesn't actually help any more than a balanced diet with a roughly even calorie amount daily.

The key is calorie deficit over time, not one day's pattern. Your weight will far more be a reflection of your actions this month than of your actions this week, and more a reflection of your actions this week than of your actions today, and more a reflection of your actions today than of your actions this meal...

Patterns and trends win out over specific details. If, over the course of a week, you've created a 3,500 calorie deficit, then you'll probably lose about a pound, no matter whether that deficit was 500 cals a day, or 100 some days and 700 other days.

However, if you do want to try it, just do it within your range, and in whatever schedule suits you. Eg if you work out you might want to use 1550 on work out days, or the day after, and 1200 on days you don't work out.



BEANBYDESIGN
SparkPoints: (31,282)
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Posts: 1,021
2/15/13 4:19 P

If you Google this topic (sometimes also referred to as "calorie cycling") you'll find lots of different options for plans to follow. However, I haven't seen any scientific evidence to back up the claim that cycling calories helps you lose more weight than just following a standard reduced calorie diet, so for me personally, it seems like a lot more work than necessary just to obtain the same results.

Also, you mentioned following the diabetic nutrition plan, which leads me to believe you're diabetic. If that's the case, I'd be extremely cautious following any of these "trendy" plans, as they may not be safe or healthy for a person with diabetes. When in doubt, consult your doctor (or a registered dietitian, ideally one with specialized experience and training in managing diabetes) before embarking on any kind of new diet plan.



CEEMAY
SparkPoints: (9,882)
Fitness Minutes: (2,875)
Posts: 439
2/15/13 4:00 P

I have seen some posts in reference to varying your calories during the week but am confused as to exactly how this works. I am in the 1200 -1550 range according to the diabetic nutrition plan from Spark and am wondering if there is a way to ensure I am losing 1- 2 lbs a week by following some sort of calorie shifting. Is there an actual plan that indicates how many calories on which days? Is there a book or other information that could help me understand how to do this? Thanks!



 
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